Foods That Burn Belly Fat Fast | How to Lose Belly Fat Overnight | Marham (2023)

Excess body fat shifts to the abdomen resulting in a larger waistline. Unhealthy belly fat possess serious risks and may lead to developing chronic diseases. The key to trimming belly size lies in adopting a healthy diet routine. Foods rich in fiber and protein can help burn your belly fat overnight and keep your BMI within the normal range.

Are you gaining weight and on the verge of being obese? Check your BMI now and book an appointment at Marham’s weight loss clinic.

Table of Content

Key points

  • Foods to burn belly fat include fruits, vegetables, whole grains, and protein-rich eggs.
  • A high fiber, high protein, low trans fats, and low processed carbs diet helps shed extra pounds fast
  • Keep a check on your BMI and visit a weight loss clinic to get an effective diet plan for reducing weight

8 Foods That Burn Belly Fat Fast

It’s common for people to look for quick solutions to lose belly fat, such as searching for “how to lose belly fat overnight.” However, sustainable weight loss usually requires a long-term approach that includes healthy eating habits and regular exercise. While specific foods may aid in reducing body weight, it’s important to remember that there is no overnight fix for belly fat loss.

1. Oatmeal for Reducing Weight

Number of calories: 68 per 100 g of oatmeal

Oatmeal is prepared using oats that are 100% whole grain. Whole grain is a superior food when compared with refined grains. Oatmeal decreases the number of calories that retain in the body as they speed up metabolism. The chances of getting excess abdominal fat are reduced by 17% in people consuming oatmeal and other whole grains.

Read Also: Benefits of bran bread for weight loss

Oatmeal contains fairly good percentages of essential vitamins and minerals which keep you fit despite restricting your meals. The fiber in oatmeal imparts a sense of fullness which limits the need of eating heavy meals.

2. Fruits for Weight loss

Number of calories: 95-100 per 160g of a mixed fruit bowl

Almost every diet incorporates a high proportion of fruits among foods to burn belly fat overnight. Fruits contain a high proportion of water. Water reduces appetite, boosts digestion, and also facilitates your workout regime.

Citrus fruits like pomegranates, oranges, and grapefruit contain citrus flavanones that prevent chronic diseases including obesity. A diet full of fruits reduces fat accumulation and gives a lot of fiber to help cut dangerous visceral fat. However, avoid sweetened fruit juices as they can make you gain weight and worsen diabetes as well.

What is the best time to eat an apple?

3. Protein-rich Beans to Burn Belly Fat

Number of calories: 173 per 50 g beans

Bean and legume salads are quite common when you are on a weight loss plan. A protein-rich diet reduces the risk of obesity as it minimizes your calorie intake. Beans and legumes fight inflammation and reduce belly fat accumulation.

A high-protein diet like beans and legumes decreases the production of the hunger hormone Ghrelin and boosts the production of the fullness hormone peptide YY.

Also read: Are red beans effective for weight loss?

4. Extra Virgin Olive Oil Reduces Weight

Number of calories: 13 calories per 5ml (1 TBSP) olive oil

Your weight loss goals can be accomplished using extra virgin olive oil as a substitute for normal high-fat oil. It contains monosaturated fats that are regarded as healthy fat.

Extra virgin olive oil is low in trans fats, which are the worst type of fats as they raise “bad cholesterol” and reduce “good cholesterol” levels in the body. Olive oil can be a valuable addition to the list of foods to burn belly fat with reduced calorie consumption.

5. Fresh Vegetables for Weight Loss

Number of calories: Almost 65 per 100g of any vegetable

Fresh leafy vegetables contain vitamins including vitamins A, C, D, E, and all the essential nutrients to maintain a healthy body weight.

The calcium in vegetables promotes lipolysis and fat oxidation and prevents lipogenesis. This as a whole contributes to weight reduction.

Vegetables like broccoli, spinach, and cauliflower are super high in fiber and they control how fat is processed in the body. They are also low in calories which helps in maintaining BMI within the normal range.

You can consult Marham’s weight loss clinic to get a diet plan full of healthy vegetables.

Tip: Vegetables are most favorable for weight loss when eaten raw.

6. Eggs to Limit Calorie Intake

Number of calories: 74 per egg

Eggs are a valuable addition to the foods if you are aiming to reduce weight instantly. One egg contains nearly 13g of protein which can satisfy your appetite for a long time in a day.

Egg contains a vital nutrient choline which boosts metabolism. This maintains the calorie intake and consumption balance. Including boiled eggs in your breakfast imparts enough energy to get through your daily grind. High-protein diet takes longer to digest which ends your munching to a great extent.

Recommended portion size: One egg per day

7. Brown Rice for Burning Excess Belly Fat

Number of calories: 111 per 100g serving of brown rice

If you are on starting your weight loss journey, you don’t need to forget carbohydrate-rich rice but replace them with healthier brown rice.

Brown rice is low in carbs and that’s the key reason for including them in a weight loss diet.

Convert your refined carbs to unprocessed starchy carbs. Brown rice as a dietary staple helps shed extra pounds. Their outer layer contains bran which has a fairly high ratio of fiber in it. Fiber maintains digestive health by acting as a full healthy meal and reducing any fat deposition.

In women, lower body fat is commonly linked to menopause and aging. Brown rice contains flavinoids and many other antioxidants which prevent aging and thus, post-menopausal tummy fat.

8. Coffee for Weight loss

Number of calories: 0

Black coffee burns tummy fat as caffeine boosts metabolism. It contains leucine which acts as a catalyst to burn extra body fat. Coffee also has fairly high amounts of potassium, magnesium, and niacin. These are regarded as digestion-supporting nutrients. It burns fat without contributing even a calorie to the daily 2000-calorie diet. However, do not add milk or any sweetener if you intend to burn tummy fat.

Read more about coffee for weight loss.


Excess body weight can increase the risk of chronic diseases including obesity. Healthy foods to reduce belly fat include a diet rich in vegetables and fruits. High protein intake, high fiber intake, and a low trans-fat diet are most beneficial to boost metabolism and reduce fat accumulation.

Book an appointment at Marham’s weight loss clinic if you are overweight or need any assistance regarding weight management.


1. How can you reduce weight fast?

For instant weight reduction, include healthy foods in your diet that are low in unprocessed carbs and trans fats, exercise regularly, and trim your portion size.

2. How to lose weight in 7 days at home?

Physical activity and exercise can help reduce belly fat as the body needs extra energy during physical exertion. Eating a healthy diet along with exercise can help lose weight fast.

3. What exercise burns belly fat fast?

Crunches are regarded as the most beneficial workout to reduce belly fat. Cardio such as quick-pace walking or running can also help in losing lower body weight.

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