5 foods to eliminate the belly

Nutritionist reveals five foods that help eliminate abdominal fat. Understand the benefits offered by each

7 jan
– 16h07

(updated 1/10/2023 at 11:15 am)

Abdominal fat: 5 foods that eliminate the belly

Foto: Shutterstock / Sport Life

With summer getting closer, the rush to get rid of that little belly only increases. But anyone who thinks this is just an aesthetic issue is wrong. This is because abdominal fat can compromise the patient’s health, including increasing the risk of cardiovascular disease.

How to get rid of belly fat with food

A study by the Institute of Social and Preventive Medicine (IUMSP) in partnership with the University Hospital of Lausanne (CHUV), reveals that some foods can help eliminate belly fat.

The survey was carried out with more than 1,300 Swiss, in a sample of adults between 18 and 75 years old. During the survey, the participants’ diet was evaluated using two 24-hour food recalls. The study defined dietary patterns using principal component analysis, based on intake of 22 specific food groups for breakfast.

In it, it was shown that participants who drank a balanced coffee, such as smoothies, oatmeal, eggs, yogurt and whey protein, had less abdominal fat than those who consumed cereal or toast in the first meal of the day. Nutritionist Marianne Fazzi, specializing in weight loss, explains why these foods are among the greatest allies in fat loss.

Whey protein

According to the nutritionist, protein provides more satiety compared to carbohydrates. “The act of taking whey protein can help control blood glucose, as proteins have a lower glycemic index than carbohydrates. That is, it presents a smaller variation in glucose after ingestion, which contributes to reducing appetite, providing a more prolonged satiety”, he explains.


Marianne warns us not to skip fruit and vegetables for breakfast. “Consuming fruits and vegetables in this meal is ideal to promote satiety and reduce the risk of diseases, since they are foods rich in fiber. Smoothies are practical and delicious options that also help to speed up the metabolism depending on the ingredients used”, he indicates.

oatmeal porridge

“Oatmeal is a source of fiber. It helps control cholesterol levels, in addition to contributing to intestinal health. Oatmeal porridge is a healthy preparation that prolongs the feeling of satiety, since its digestion is easy and slow , contributing to weight loss”, comments the specialist.

However, she warns about the amount of food ingested. “Oats can have the opposite effect if ingested in large quantities, such as constipation and slow and difficult digestion. It is always worth remembering the importance of having a balanced diet, accompanied by a nutritionist”, he points out.


“Omelette, scrambled egg, poached egg or boiled egg. No matter how you prepare it, egg protein provides satiety and reduces the chances of having extra meals, in addition to being rich in essential nutrients. their breakfast menu,” he recommends.

According to the nutritionist, the egg also has a high amount of amino acids. In addition, it does not have high levels of calories and carbohydrates. That’s why it’s an excellent option for those on a low-carb diet, for example.


Natural yogurts are rich in proteins and healthy fats. Therefore, they can be allies of a balanced and healthy diet. “These foods should be consumed in moderation. The consumer should always opt for versions with a natural flavor, without sugar and with few ingredients”, comments Marianne.

Belly weight loss and fat

In addition to foods that help eliminate abdominal fat, Marianne explains that weight loss is a mathematical game, eating less and spending more. Therefore, the most effective method of losing weight is to find the saboteur in your diet.

“What prevents you from losing weight? You need to follow up with the patient, make an assessment, create a menu and a food plan that the patient can put into practice. Of course, respecting their routine, habits and biotype. It’s basically working on a change in behavior, and not just a diet”, concludes the nutritionist.

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