Lunches That Burn Belly Fat

Stubborn belly fat is often difficult for both men and women to lose by following a weight-loss program. The Mayo Clinic asserts that it is not possible to spot-reduce fat from one area of the body; however, a healthy diet plan combined with regular physical activity can assist in overall weight loss and subsequent belly fat loss. A well-balanced lunch should be part of a low-calorie, nutrient-rich meal plan. Consult with a health professional prior to making any dietary changes to avoid any health risks.

Sandwiches

A sandwich can be a healthy lunch option for you as part of a fat loss plan. Contrary to many low-carb diets that avoid or restrict the consumption of bread or encourage bread-less sandwiches, a full sandwich that includes bread makes a more satisfying and nutrient-dense lunch. The key is in the sandwich's ingredients. Select whole-grain bread, which is a source of dietary fiber, and avoid processed breads that are made from white flours and processed ingredients. Sandwich stuffers such as lean ham, turkey or chicken provide protein and satiate the appetite. Adding low-calorie vegetables such as spinach, peppers and cucumbers aids in keeping daily total caloric intake low for weight loss.

Add Healthy Fats

Adding healthy fats to your lunches may aid in weight loss and achieving a flat belly. The authors of "Flat Belly Diet" -- Liz Vaccariello, editor in chief of "Prevention" magazine, and Cynthia Sass, a registered dietitian -- write that monounsaturated fats, or MUFAs, help to reduce belly fat by controlling the appetite to prevent overeating. These fats are found in foods such as olive and canola oils, nuts, seeds and avocados. Incorporate them into your lunch meal by drizzling salads with flax or olive oil; making a sandwich spread with mashed avocado or dipping veggie sticks and apple slices into peanut butter for a light side.

Lean Protein

Lunches should include lean protein to aid in belly fat loss. Protein is an essential nutrient needed for the growth, development and maintenance of muscle mass. Since muscle has a higher metabolic rate than fat, increased lean mass will burn more calories to assist in weight-loss and fat-burning potential. Healthy sources of lean protein include chicken, turkey, fish, eggs, nuts and seeds. Non-animal sources include legumes such as beans and lentils as well as tofu and tempeh. Add grilled chicken to a veggie-rich salad; serve tuna with green beans and whole-grain crackers; or fill a whole-wheat tortilla with black beans and brown rice for a filling lunch.

Soups

Soup makes a healthy and low-calorie lunch to keep caloric intake low for weight loss. However, avoid canned, processed soups that have added sugars, fat and sodium, which can lead to water retention, bloating and excess calories. Instead, opt for low sodium, homemade soups, or order clear-based broth soups when eating out. Vegetable soups are the healthiest option as high fiber and water vegetables are low in calories and fill you up. A serving of chicken or lean beef that has not been fried is a healthy protein addition to soup. Avoid cream-based soups that have added seasonings and oils and are difficult to digest.