The 10 Top Foods that GUARANTEE You’ll Lose Belly Fat Fast

fills you up quickly and keeps you full for a long time. It also decreases post-meal secretions of the hunger hormone ghrelin, thus reducing feelings of hunger, says Dr. Olesiak.

“Protein also takes more energy to digest and increases lean muscle mass, both of which help boost metabolism,” he says.

Dietary fiber slows digestion and ensures a gradual rise in blood glucose levels, which triggers a slower release of the fat-storage hormone insulin, explains Dr. Olesiak.

“As fiber moves through the digestive system, various satiety hormones (like ghrelin) are released, sending signals to the brain to reduce hunger and regulate food intake,” he says.

That means you’ll stay fuller longer, which can help prevent overeating and reduce your overall caloric intake, says Kara Landau, a registered dietitian, gut health expert and founder of snack brand Uplift Food in Brooklyn, New York. “Prebiotic soluble fiber also feeds the beneficial bacteria living in your large intestine, which improves gut health,” she adds.