Foods that add the most nutrition in the least calories will help you actively shrink fat, rather than just maintaining or adding to it. Even when losing weight, your body still needs nutrients to build cells and fulfill other metabolic functions. Eating foods that provide enough energy, but not excess to store as fat, will help you cut down on existing belly fat. The right foods for your diet will be those from each food group with the most fiber and the fewest calories from fat and sugar.
Low-Sugar Cereal
Cereal offers and easy way to fill up and get important vitamins and minerals while adding little to your daily calorie totals. The dietary fiber in cereal makes you feel full on servings as small as 1/2 cup. Significantly, the lowest-calorie cereals have some of the greatest nutrition.
To cut fat, consider choosing cereals without added fruit or nuts. The American Diabetes Association, or ADA, recommends brands with at least 3 g of fiber and less than 6 g of sugar.
Low-Fat Dairy Products
Get your calcium at breakfast or with meals from nonfat milk, with just 83 calories per 1 cup. To cut the most fat, yet receive about the same level of beneficial nutrients, the ADA suggests making all of your dairy choices fat-free varieties. Foods to eat include nonfat yogurt, frozen yogurt, sour cream and cheeses.
Low-Calorie Fruit
All fruits are fiber and vitamin rich, but some have more calories than others. According to the USDA Nutrient Database, fruits that will fill you up while fighting belly fat include fresh apricots, plums, peaches and tangerines. These fruits all have 45 calories or less per fruit.
Similar low-cal choices include 10 grapes, 10 cherries or a slice of watermelon. The concentrated sugar in dried fruits and the added sugar in canned and frozen fruits drive up their calorie counts.
High-Fiber Vegetables
Fibrous vegetables such as spinach, broccoli and other dark, leafy greens tend to have strong vitamin and mineral content. The ADA notes that you can't eat too much of these low-cal, high-fiber veggies. Additional choices include orange vegetables such as sweet potatoes and carrots.
Low-Fat Protein Foods
Low-fat substitutions for higher-fat foods that you eat daily can make the biggest impact on belly fat. If you normally eat meat, choosing lower-fat sources of essential protein can save calories and help you start burning fat. For instance, the USDA reports that you can replace a 450-calorie fast-food cheeseburger with a 3-oz. serving of cod, haddock, flounder or canned salmon or tuna for 100 calories or less.
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