Maintaining a healthy diet is crucial for your well-being, and it can also aid in achieving weight management goals. Certain foods are known to help lower body fat percentage and facilitate natural fat loss. Mary Sabat MS, RDN, LD, who is also a personal trainer, suggests, “To quickly decrease belly fat, restructure your meals by filling half your plate with non-starchy vegetables, a quarter with lean organic proteins, and another quarter with high-fiber complex carbohydrates, adding a hint of healthy fats.” She notes that this straightforward strategy increases protein and fiber intake, which balances blood sugar levels, curbs cravings, and keeps you satiated longer—key factors in eliminating belly fat. “Equally important: eliminate ultra-processed foods, added sugars, refined carbohydrates, and trans fats, which fuel inflammation and promote fat storage. Instead, focus on whole, nutrient-rich foods like those listed below,” she advises. Whether you’re planning meals or updating your grocery shopping list, here are seven foods recommended by Sabat that can help you reduce body fat percentage within a month.

Eggs

Eggs serve as a nutritious snack and an excellent source of protein to kickstart your morning. Sabat states, “Eggs are effective in combating belly fat due to their high-quality protein and essential nutrients such as choline, which aids fat metabolism. Consuming eggs for breakfast can help curb your appetite for several hours, avoiding the blood sugar spikes that often lead to snacking and belly fat gain.” She further advises, “Ensure you consume enough eggs or egg whites to include 30 grams of protein.”

100% Grass-Fed Lean Beef

Another food to consider is 100% Grass-Fed Lean Beef. Sabat explains its benefits for reducing body fat, “Grass-fed beef provides a pure source of complete protein, iron, zinc, and omega-3s. It contains fewer inflammatory omega-6 fats compared to standard beef. Consuming high-protein foods like grass-fed beef aids in building lean muscle, which boosts metabolism and helps burn more belly fat, even when you’re at rest.”

Wild-Caught Salmon

Whether you love it grilled, baked or pan-seared, Salmon is a tasty way to eat your way to trimming your abdominal fat. “Rich in omega-3 fatty acids (EPA and DHA), wild salmon reduces inflammation, improves insulin sensitivity, and helps lower visceral fat,” Sabat explains. “Its protein content also promotes satiety and muscle retention, two important factors in sustainable fat loss.”

Avocado

Avocado makes everything better. From salads to snacks, avocado is a healthy way to lose body fat percentage, per Sabat. “Avocados are loaded with monounsaturated fats, which have been shown to specifically reduce belly fat and improve cholesterol per Yale,” she says. “They also contain fiber and potassium, helping control cravings and reduce bloat.”

Leafy Greens

Leafy greens are full of beneficial nutrients that help reduce body fat. “Spinach, kale, arugula, and other leafy greens are low in calories and high in fiber and antioxidants,” Sabat explains. “They support gut health, hydration, and detoxification—critical components in reducing inflammation and abdominal fat.”

Cruciferous Vegetables

Specific veggies are an important part of your daily diet and assist in reducing fat. “Broccoli, cauliflower, Brussels sprouts, and cabbage are fiber-rich and contain glucosinolates, which support detox and hormone balance (especially estrogen metabolism),” says Sabat. “This makes them particularly helpful for fat stored in the midsection.”

Apple Cider Vinegar

Before a meal, Sabat suggests drinking water with a little apple cider vinegar. You’ll see a difference in bloating quickly. According to Sabat, “Taking a tablespoon of apple cider vinegar diluted in water before meals may help reduce blood sugar spikes and insulin levels, making it easier to tap into stored fat. It may also aid digestion and appetite control.”

Heather Newgen