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Can You Get Rid of Stubborn Belly Fat by Eating Plant-Based Foods?

Written by Ali Donahue
Can You Get Rid of Stubborn Belly Fat by Eating Plant-Based Foods?

Quick Take

You've tried everything from kicking your butt at the gym to cutting your calories to giving your favorite foods the boot. But still, that stubborn belly fat persists! The good news is with the help of these fat loss–promoting plant-based foods you can give belly fat the boot once and for all (and reap the many benefits of a plant-based diet along the way). Here's what to add to your plate to drop that belly fat for good.

Before We Begin: Lose Weight, Naturally (No Calorie Counting!)

Flood your body with nutrients by eating tasty, comforting, and satisfying whole food plant-based meals - and lose weight easily. Learn more today.

On This Page

Yes, Belly Fat is Dangerous — Here's Why

What's the Best Plant-Based Diet for Weight Loss?

5 Plant-Based Foods to Help You Bust Belly Fat, Once and For All

Key Takeaways

Yes, Belly Fat is Dangerous — Here's Why

Fat around your waist, also known as visceral fat, is stored around your abdominal area, surrounding vital organs like your stomach, liver, and intestines. And while many people want to get rid of belly fat for aesthetic purposes, the truth is belly fat is a health risk. A high percentage of visceral fat is associated with insulin resistance and a high risk of developing serious conditions like heart disease, diabetes, strokes, and more.

Usually, visceral fat is not visible, as it’s inside your abdominal cavity and the extra fat that’s surrounding your belly is fat under the skin, also known as subcutaneous fat.  

The good news is that both subcutaneous and visceral fat can be significantly reduced with small lifestyle changes. Visceral fat responds especially well to dietary change, particularly a plant-based diet.

What's the Best Plant-Based Diet for Weight Loss?

But not all plant-based diets are created equal — especially when it comes to busting belly fat. So what's the best plant-based diet for weight loss (and giving that stubborn belly fat the boot once and for all?) A whole food plant-based diet.

A whole food plant-based diet, like a vegan diet, does not include meat, dairy, eggs, or other animal products. It means eating lots of fruits, vegetables, whole grains, nuts, and seeds, while limiting consumption of processed foods high in added sugar, additives, and hydrogenated oils. 

Ready to get started with your weight loss journey? Stock up on these plant-based foods to finally kick that dangerous belly fat.

5 Plant-Based Foods to Help You Bust Belly Fat, Once and For All

1. Berries

Want to bust belly fat? If you started a plant-based diet for weight loss, you most likely need to cut out refined sugars. But don't worry! You can still satiate your sweet tooth by swapping out sugary treats for berries. Berries are naturally high in fiber and antioxidants, and they have much fewer calories than processed snacks. In addition, berries are high in flavonoids, compounds that have been associated with weight gain prevention.  Not to mention, berries are delicious. 

Need some berry inspiration? Enjoy berries in your morning bowl of oats, in a fiber-rich breakfast smoothie, or on their own!

2. Broccoli 

Broccoli is high in calcium, which is known to fight fat accumulation in the body, and fiber, promoting a healthy gut and weight. And it's low in calories so eat as much as you want?

Not a fan of broccoli straight up? Enjoy MamaSezz Creamy Broccoli Soup for lunch instead. Dairy-free and oh-so-creamy. 

3. Quinoa

Including quinoa in your daily meals boosts your metabolism to burn fat faster and more efficiently. Often mistaken for a grain, quinoa is actually a seed and it's super high in protein, B vitamins, and weight loss–promoting fiber to keep you full long after the end of your delicious lunch.

Enjoy quinoa in place of rice in your favorite stir-fry, as a breakfast cereal, or as a healthy vegan lunch bowl

4. Black Beans 

Black beans are high in protein and fiber, and low in fat — the perfect and powerful combination to help keep belly fat at bay. And like so many plant-based foods, black beans are super versatile. Add them salads, eat them as a side dish, enjoy them in a comforting bowl of vegan chili.

5. Dates

Dates are a plant-based eater's BFF, especially when it comes to weight loss. A stone fruit, dates can be eaten early in the fruit development stage where they are juicy and less sweet, or more commonly, towards the later stage of their ripeness where they are sticky, chewy, and sweet. And they're so popular in plant-based and health food circles because they're very sweet, making them an excellent alternative to refined sugar

Dates aren't just naturally sweet — they're nutritious to boot! High in fiber, making them a gut and heart–healthy snack that helps you feel satiated and prevents overeating, they're also loaded with potassium, magnesium, copper, and manganese. Oh yeah, and they're got tons of antioxidants, too!

They are so many ways to enjoy dates: on their own, stuffed with peanut butter, in plant-based breakfast bars, in baked goods, you name it. 

Key Takeaways

  • Want to kick belly fat to the curb? Choose a whole food plant-based diet and limit refined sugars, processed foods, and animal products.
  • While most plant-based foods will help with weight loss and eliminating belly fat, some are especially fat loss–promoting: berries, broccoli, quinoa, black beans, and dates.


Rafaela Michailidou is a Vegan Lifestyle Coach, and a freelance health and wellness content writer, with a Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies.

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