10 Fat-burning Recipes to Whittle Away Your Excess Weight

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1. Sea salt and lime spinach chips

Including green leafy vegetables (like kale, spinach, and collard greens) is always a healthy idea: Eating dark green leafy vegetables, like spinach, may help reduce fat in the belly and liver, a 2014 study opens a New Window. published in the Journal of the Academy of Nutrition and Dietetics found.

*Chef’s note: It’s easy fat burning smoothie recipes as soon as they’ve cooled. If you need to store them, the best way is in an open container in the fridge. If you cover them, they’ll get soggy. Even uncovered, they will lose some of their crispness overnight.

Get the recipe: sea salt and lime spinach chipsOpens a New Window.

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2. 4-ingredient vegetable egg muffins

So: What’s the difference between eating an egg breakfast versus a bagel breakfast with the same amount of calories? In a studyOpens a New Window. published in the International Journal of Obesity, researchers found that people who ate egg breakfasts lost 65% more weight and reduced their waist size by 34% more. It’s just another reason to make eggs a part of your healthy breakfast repertoire.

Get the recipe: four-ingredient vegetable egg muffinsOpens a New Window.

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3. Very cherry protein shake

Studies have shown that tart cherries may help reduce belly fat and inflammation, and help lower cholesterol and blood fat (aka triglycerides). Obese rats that were fed freeze-dried tart cherries tended to have less blood fat, abdominal fat, and inflammation compared to regular rats, according to one studyOpens a New Window. published in the Journal of Medicinal Food. Although this study was done in animals, adding tart cherries to a well-balanced eating plan may still be a good idea.

Get the recipe: very cherry protein shakeOpens a New Window.

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4. Low-carb turkey cabbage rolls

Drinking a glass of tomato juice daily can help decrease compounds that cause inflammation in obese and overweight women, according to a 2015 studyOpens a New Window. published in Nutrition Journal. Chronic inflammation has been associated with increased storage of belly fat. Adding antioxidant- and phytonutrient-rich tomatoes and tomato products can help get inflammation under control, and lead to weight loss and reduction of belly fat. It’s just another reason to use canned and other tomato products in a healthy diet.

Get the recipe: low-carb turkey cabbage rollsOpens a New Window.

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5. Oven-roasted butternut squash

Remember that 2014 study about dark leafy greens fighting belly fat? It also found that orange fruits and vegetables like apricots, yams, and butternut squash may have the same effect. Squash is also one of the highest-quality complex carbs you can eat.

Get the recipe: oven-roasted butternut squashOpens a New Window.

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6. Strawberry avocado farro salad

Several studies have linked foods high in the phytonutrient anthocyanins to decreased belly fat. Chokeberries, which are rich in anthocyanins, may help decrease belly fat accumulation in rats, a 2015 animal studyOpens a New Window. found. And while you likely won’t find chokeberries at your local market, you will find anthocyanin-rich foods like strawberries, raspberries, and blackberries.

Get the recipe: strawberry avocado farro saladOpens a New Window.

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7. Butternut squash and massaged kale chickpea pasta salad

Belly fat is known to increase your risk of heart disease. In a 2016 studyOpens a New Window. on how diet quality affects fat in different areas of the body, researchers found that a high-quality diet was (surprise!) associated with less belly fat.

So: which foods are in this high quality, belly-busting diet? Fruits, vegetables, whole grains, nuts, seeds, and yogurt. In this pasta salad recipe you will find whole grains, vegetables, seeds, and fruit.

Get the recipe: Butternut squash and chickpea pasta saladOpens a New Window.

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8. Golden milk chia pudding

In a study on obese and overweight adults who typically didn’t eat much calcium, people who supplemented with calcium and vitamin D lost two more pounds—and more belly fat—than people who were not given the supplements, according to a 2013 studyOpens a New Window. published in Nutrition Journal.

But you don’t need to shovel a bunch of pills in your mouth to get calcium and vitamin D—milk contains healthy doses of both, and is a healthy addition to any weight loss plan.

Get the recipe: Golden milk chia puddingOpens a New Window.

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9. Berry banana breakfast oat bars

Soluble fiber, found in oats, may help fight belly fat. For every 10-g increase in soluble fiber intake, belly fat gain decreased by close to 4%, according to a 2012 observational studyOpens a New Window. published in Obesity conducted in more than 1,100 adults over five years.

*Chef’s note: For gluten-free version, make sure you use certified gluten-free products

Get the recipe: Berry banana breakfast oat barsOpens a New Window.

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10. Crispy oven “fried” chicken

Folks who eat more protein tend to have less abdominal fat, according to a studyOpens a New Window. published in the Journal of Nutrition. Adding lean protein as part of a healthy, well-balanced diet is always a smart move.