You can lose belly fat by eating protein, but not directly.
Eating a high protein diet does help to reduce your overall body fat as well as belly fat when combined with a calorie deficit although protein itself does not directly melt or spot reduce belly fat.
The way protein helps you lose and reduce belly fat is through reducing appetite, boosts your metabolism through the thermic effect, preserve muscle mass and targets visceral fat.
Clinical studies also show that higher protein diets also contribute to greater losses in visceral adipose tissue, which is the harmful deep belly fat that surrounds your organs.
Eating enough protein also helps your body burn fat instead of muscle tissue while you lose weight, which also helps keep your metabolism active.
Your body also uses more energy to digest and metabolize protein than it does for carbs or even fats.
And protein also has a thermic effect of 20% to 30%, when compared to 5% to 10% for carbohydrates and 0% to 3% for fats.
And protein also increases fullness hormones like GLP-1, peptide YY, and cholecystokinin, while also lowering your hunger hormone called ghrelin, which helps you to naturally eat less calories.
The best sources of lean protein to help you lose belly fat include:
Plant based proteins like legumes, lentils, beans, edamame, and tofu.
Dairy, like Greek yogurt, cottage cheese and low fat milk.
Seafood, such as fish like tuna, salmon and shrimp.
And lean meats and poultry like chicken breast, turkey, and lean ground beef.