Abdominal Fat-Busting Foods to Slim Down in a Month

Abdominal Fat-Busting Foods to Slim Down in a Month

Reducing belly fat and improving overall health doesn't have to be a daunting task. Registered Dietitian Nutritionist, Mary Sabat, MS, RDN, LD, shares her top recommendations for foods that can help you achieve your goals.

1. Avocados – Rich in monounsaturated fats, these creamy fruits help reduce abdominal inflammation and improve insulin sensitivity. Try adding sliced avocado to salads, blending into smoothies, or spreading on sprouted grain toast for a satisfying snack.
2. Wild-Caught Salmon – High in omega-3 fats, salmon promotes fat burning and preserves muscle during fat loss. Grill or bake salmon fillets a couple of times per week, or use canned wild salmon for quick salads or lettuce wraps.
3. Leafy Greens (e.g., spinach, kale) – High in fiber and micronutrients, low in calories, leafy greens help reduce visceral fat without hunger. Mix them into your favourite salads or sauté them as a side dish.
4. Blueberries – Packed with polyphenols, blueberries fight oxidative stress and improve sugar metabolism, aiding belly fat reduction. Enjoy them as a snack or top your morning oatmeal with a handful.
5. Chia Seeds – Providing fiber, plant-based protein, and omega-3s, chia seeds help keep you full longer and stabilize blood sugar, crucial for shrinking visceral fat. Stir a tablespoon of chia seeds into overnight oats, blend into smoothies, or mix with almond milk and berries for a fiber-rich chia pudding.
6. Greek Yogurt – Mentioned as part of lunches that help melt love handles, Greek yogurt provides protein and probiotics beneficial for fat loss. Top plain Greek yogurt with berries and flax seeds for a healthy breakfast option. Look for unsweetened versions with live cultures.
7. Eggs – Included in expert tips for controlling blood sugar and feeling full, eggs support fat reduction efforts. Mixing Greek yogurt with herbs can create a high-protein savory dip, or enjoy a protein-rich meal like scrambled eggs for a filling breakfast.

In addition to these foods, sipping on 1-2 cups of green tea daily, either hot or iced, can aid in weight loss. Replacing afternoon coffee with a matcha latte can be a healthier beverage choice. Eating protein-rich meals like eggs can help curb appetite and preserve lean muscle mass during fat loss.

By incorporating these foods into your diet, you'll be well on your way to reducing visceral (belly) fat and improving your overall health.

[1] Sabat, M. (2022). The Best Foods to Reduce Belly Fat and Improve Health. [Web blog post]. Available from: https://www.marysabatnutrition.com/blog/the-best-foods-to-reduce-belly-fat-and-improve-health

[3] Sabat, M. (2021). The Top 7 Foods to Melt Love Handles. [Web blog post]. Available from: https://www.marysabatnutrition.com/blog/the-top-7-foods-to-melt-love-handles

[4] Sabat, M. (2020). The Best Foods for Controlling Blood Sugar. [Web blog post]. Available from: https://www.marysabatnutrition.com/blog/the-best-foods-for-controlling-blood-sugar

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