If you think you are taking the right steps to shed weight but still are not achieving any reduction in your waist size, it could be because your diet contains sneaky foods that cause bloating, water retention and a greater calorie intake.

Read on to find here the best foods that help burn belly fat. These nutrient-rich quick swaps are so effective that they will transform your fat into a well-toned, lean body & sexy abs. Though no single food can spot-reduce fat but some smart swaps can prevent bloating, improve gut health & help you feel less bulging

You may base your all meals and snacks around them, but that’s not necessary. Just make sure to apply these simple rules:

(i) All of first cut down on the excessive-processed foods, sugary beverages, high calorie drinks.

(ii) Include 2-3 of these foods into your every meal and at least one of them into each snack.

(iii) Vary your meals in such a manner that you get a combination of protein, carbs, fiber and fat.

(iv) Make sure to include a little protein into your each snack.

# 1

Almonds, Peanuts, Walnuts And Other Nuts

They are superpower foods that build muscles and cut down cravings. They reduce obesity, muscle loss, heart disease, wrinkles and high blood pressure. A 2015 study reported in the Journal of the American Heart Association: “Nuts are rich in monounsaturated fats, a heart healthy (and more satisfying) option than their grain-based counterparts.”

# 2

Beans And Legumes

Pulses – the dry edible seeds of beans such as lentils, chickpeas and peas are chockfull of nutrients such as fiber and plant-based protein, plus minerals and B-vitamins. They help build lean muscle mass, burn fat, fight obesity, and reduce bloat by regulating digestion.

# 3

Leafy Greens And Other Green Vegetables

These are the few vegetarian foods that offer omega-3s. They neutralize free radicals, so are helpful for tightening up and decelerating aging process. Further they are rich source of minerals such as potassium, which can help counteract the water retention and bloat-inducing effects of sodium.

# 4

Potatoes

A plain potato, as a part of healthy, weight-loss diet, offers a number of benefits to those trying to lose weight. The European Food Information Council says that a plain baked or boiled potato is a very satiating vegetable. Since it has filling fiber, so it can help keep you feeling full for an extended period of time.

Baked potatoes are also an incredibly rich source of potassium, which can offset sodium effects and so help in preventing bloat.

# 5

Seeds

Mineral packed seeds – especially sunflower, pumpkin, hemp, chia and flex seeds – help you burn fat and build muscle. You can easily incorporate these tiny super foods, full of plant-based protein and fiber, into your diet by whizzing them up in your morning smoothie or sprinkling them on top of soups or salads.

# 6

Fermented Foods

There are many studies that have shown connection between daily consumption of fermented foods with a slimmer and healthier body. This is because fermented foods contain beneficial probiotics; a.k.a. microorganisms that help boost immunity, improve gut function, get rid of bloat and even help detoxification. Here are some foods that provide probiotic benefits:

(i) Unsweetened cultured yogurt

(ii) Unsweetened organic milk kefir from grass-fed cows

(iii) Kombucha tea

(iv) Any lacto-fermented raw vegetable like sauerkraut, kimchi, and many others

# 7

Oats

Whereas probiotics provide friendly bacteria to your system, the prebiotics in unsweetened and unflavored oats feed the good bacteria already living there, helping it proliferate.

# 8

Eggs

Eat high-protein breakfasts, particularly those that include eggs. They have been linked to weight loss, build muscle and shedding belly fat in the process.

# 9

Blueberries, Raspberries And Other Berries

Berries are chockfull of fiber (up to 9 gms. per cup) and antioxidants. Moreover they contain less sugar than most fruits. They prevent cravings so help lose weight and reduce stomach size.

# 10

Dairy Products (Far Free Or Low Fat)

Many research studies have found a link between calcium with lower body weights. A 2004 study indicated that calcium-containing foods might cut down waist circumference in people who are genetically predisposed to gaining weight in their midsection.

Incorporate a cup of low-fat milk or a half cup of low-sodium cottage cheese, and what you get is a belly-shedding formula.

# 11

Fish

According to a May 2008 article published in “The American Journal of Clinical Nutrition”, protein helps increase satiety. Another study published in “Physiological Research” in 2006 found that adding omega-3 fats to a very-low-calorie diet increased weight loss. Fish fulfills both these two key criterion for weight loss. So including fish in your diet, especially salmon, tuna and sardines can help you in your endeavor to reduce your midsection.

# 12

Whole Grains

A new study found that people who eat whole grains instead of white bread and white rice absorbed fewer calories from their food — almost the equivalent of a cookie a day. While white grains (read processed foods!) are linked to wider waist, 100% whole-grains are super bloat busters and counteract salt, so help prevent your body from storing fat.

# 13

Avocados

Good news! If you are an avocado lover then your weight loss mission just gets easier! The delicious avocados can help you reduce BMI and waist circumference. Research has proved that the fat (monounsaturated) content of avocados makes it a unique fruit that helps to reduce the urge to graze on processed foods.

# 14

Bananas

Banana contains fiber and resistant starch, which supports weight loss.

In addition to its fiber content, banana is 75 percent water, which makes it a fairly low-energy-dense food and thus good for dropping pounds. Moreover filled with potassium and magnesium, banana offsets the bloat caused by salty processed foods and also provides plant-based prebiotics, “feeding” your good bacteria. Eat one banana as a snack once a day.

# 15

Salad Staples

High volume, low calorie salads make a lot of sense if you are aiming for weight loss and slimmer waist. You feel satisfied on very few calories, provided you skip the high calorie dressing. Nutritionally, the darker the greens and the more brightly colored the vegetables—the healthier the salad. Mushrooms, carrots, tomatoes, and cucumber all help you stay hydrated because of their high water content. That extra water can counter balance fluid retention caused by salt.

# 16

Asparagus

Asparagus is very low in calories and this makes it a deserving candidate to be included in any weight loss diet. Asparagus is high in fiber, rich in vitamin K and prebiotic-filled veggie, which improve the digestive function. It acts like a natural diuretic and so helps in reducing bloat.

Are we missing any of your favorite belly busting food? Please share your thoughts with us under the comments section below.