14 Foods That Fight Belly Fat

Research shows that eating healthy protein, healthy fats, and healthy carbs can help slim your stomach. These 14 foods are among the best sources of protein, fiber, and all the other ingredients and nutrients that help fight fat. In fact, they’re so good for you that they’ll just about single-handedly exchange your fat for a toned, lean body and sexy abs. You can base entire meals and snacks around them, but you don’t have to. Just be sure to follow these simple rules.

• Incorporate two or three of these foods into each of your meals and at least one of them into each snack.

• Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.

• Sneak a little protein into each snack.

1. Almonds and other nuts (with skins intact)

Superpowers: Builds muscle, reduces cravings

Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

Recipe idea: Carrot, Feta & Almond Salad

2. Beans and legumes

Superpowers: Builds muscle, helps burn fat, regulates digestion

Fights: Obesity, colon cancer, heart disease, high blood pressure

Recipe idea: Mexican Roasted Veggie Bowl with Beer Beans

3. Spinach and other green vegetables

Superpowers: Neutralizes free radicals, molecules that accelerate the aging process

Fights: Cancer, heart disease, stroke, obesity, osteoporosis

Recipe ideas: 15 Spinach Recipes Even Kids Will Love

4. Dairy products (fat-free or low-fat milk, yogurt, cheese)

Superpowers: Builds strong bones, fires up weight loss

Fights: Osteoporosis, obesity, high blood pressure, cancer

Recipe idea: Grilled Chicken Gyros With Yogurt-Cucumber Sauce

5. Instant oatmeal (unsweetened, unflavored)

Superpowers: Boosts energy, reduces cholesterol, maintains blood sugar levels

Fights: Heart disease, diabetes, colon cancer, obesity

Recipe idea: Quick-Cooking Steel Cut Oatmeal

6. Eggs

Superpowers: Builds muscle, burns fat

Fights: Obesity

Recipe ideas: 20 Easy Egg Recipes You Can Make in Minutes

7. Turkey and other lean meats

Superpowers: Builds muscle, strengthens immune system

Fights: Obesity, various diseases

Recipe ideas: 19 Ways to Use Turkey

8. Peanut butter

Superpowers: Boosts testosterone, builds muscle, burns fat

Fights: Obesity, muscle loss, wrinkles, cardiovascular disease

Recipe ideas: 14 Recipes You Can Make With Peanut Butter

9. Olive oil

Superpowers: Lowers cholesterol, boosts immune system

Fights: Obesity, cancer, heart disease, high blood pressure

Recipe idea: Linguine with Kale, Olives & Currants

10. Whole grains

Superpowers: Prevents body from storing fat

Fights: Obesity, cancer, high blood pressure, heart disease

Recipe idea: Chicken and Apricot Tagine with Saffron Quinoa

11. Extra-protein (whey) powder

Superpowers: Builds muscle, burns fat

Fights: Obesity

Recipe idea: A Gut-Healing Blueberry Protein Smoothie

12. Blueberries, raspberries, and other berries

Superpowers: Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings

Fights: Heart disease, cancer, obesity

Recipe ideas: 12 Easy Blueberry Recipes

13. Chia seeds

Superpowers: high in fiber, calcium, omega-3s; prevents body from storing fat

Fights: Obesity, osteoporosis

Recipe ideas: 14 Protein-Packed Chia Seed Recipes

14. Dark chocolate

Superpowers: helps control insulin and cortisol levels

Fights: Obesity, sugar cravings