What Foods Will Help Lose Belly & Abdominal Fat Quickly?

Want to lose your belly fat? Yearning for a flat, six-pack abdominal area? The Mayo Clinic notes that belly fat not only makes your waistband tight, it can also harm your health. While putting on weight in general can have negative effects on your health, fat in the abdominal area in particular has been linked to an increased risk in diabetes, heart disease, colon cancer and other diseases, according to the Mayo Clinic. The key to dropping belly fat and whittling your waistline could be your diet. Research suggests certain foods can help burn fat and flatten your tummy quicker than you can say jelly belly. Try these fat-combating foods.

Oatmeal

Thick, hearty oatmeal is loaded with fiber, which helps stave off hunger by staying in your tummy longer. Plus, fiber moves waste through your body, helping to flatten your stomach, according to registered dietitian Sari Greaves, a spokesperson for the American Dietetic Association. Steer clear of instant flavored varieties, which have added sugar. Unflavored rolled oats will help you slim down faster. "The more unrefined the oatmeal, the more fiber it contains," Greaves says.

Almonds

Almonds are a superior source of alpha-linolenic acid, a substance that accelerates metabolism of fat, according to Greaves. In a 24-week study comparing almond eaters and non-nut eaters published in the "International Journal of Obesity and Related Metabolic Disorders," those eating 3 oz. of almonds daily reduced their weight by 18 percent, while the no-nut group lost only 11 percent of their body weight. Just be sure to nosh on salt-free varieties. Salt can cause puffy water weight, leading to a bigger, not a smaller, belly.

Dairy Products

The calcium in dairy products has been linked to weight reduction in a number of studies. Researchers theorize calcium helps erase belly fat by reducing enzymes related to the production of fat, according to Greaves. This, in turn, can prevent fat from forming in the first place. Swiss cheese has more calcium than other types of cheese, Greaves notes. Pick low-fat Swiss cheese and layer it on fiber-rich whole grain bread to help keep hunger at bay.

Berries

Big belly-flattening powers can be found in small packages. Whether strawberries, blueberries or raspberries, a boatload of filling, low-calorie fiber is packed into berries. One cup of raspberries, for instance, has 6 g of fiber and just 60 calories. Sprinkle berries on your oatmeal for a double dose of fiber. For brain-boosting along with belly flattening, go with blueberries. "They've been shown to help prevent memory loss as you age," says Elizabeth Somer, a registered dietitian in Salem, Oregon, and author of "Age-Proof Your Body." Avoid berry jelly, since it's loaded with belly-enlarging sugar.

Beans

Throw beans in soups, stews and salads to melt away belly fat. Beans are loaded with fiber and protein, a potent hunger-preventing combo. "Both prevent blood-sugar dips that can cause your energy level to drop," Somer says. A drop in blood sugar could send you straight to the cookie jar or candy vending machine for a sugar fix. Opt for black or pinto beans. Avoid refried beans as they are loaded with saturated fat, causing your belly to expand, not shrink.

Asparagus

The high-fiber and low-calorie content of all green veggies will help fill you up without filling you out, but asparagus has another advantage. "It's a natural diuretic, so eating it helps flush excess water from your body," explains Greaves. Less water weight means a flatter belly. Be sure to drink plenty of water to encourage a flat belly and abdominal area, too. "It sounds counter-intuitive, but water actually reduces water weight by flushing out bloat-producing sodium," Somer says. Fight belly fat by drinking at least 8 glasses daily, along with 2 servings of green veggies a day.