A combination of cardiovascular exercises, such as walking, running or dancing, with proper nutrition is a key to reducing excess abdominal fat. In fact, experts agree that the best way to get rid of belly fat is to eat. There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first. Experience has taught us that some foods play a great role in reducing the fat in general and belly fat, in particular. These foods also have properties that can help to regulate blood sugar and discouraging fat from accumulating in the first place. Here are some foods that help you losing belly fat and others that cause belly fat and belly bulge.
18 BEST FOODS THAT BURN BELLY FAT
Read More: FLAT BELLY BEST DIET FLAVORED WATER RECIPES
Monounsaturated fats are omega-9 fatty acids that stimulate the body to burn belly fat and are recommended by the American Heart Association. The association recommends people replace Trans and saturated fats with MUFAs. Eat macadamia nuts, filberts, avocados, and olives. Omega-3 fatty acids are important for both heart and brain health and aid in regulating blood sugar, a major factor in waist thickening. Omega-3 fatty acids mitigate the damage and pro-inflammatory effects of Omega-6 fatty acids. Salmon, mackerel, cod, and walnuts, chia seeds and flaxseed oil are all excellent sources of Omega-3.
Flaxseed and walnut oil are both rich sources of alpha-linolenic acid, which your body converts into omega-3 fatty acids. Flaxseed oil is a common vegetarian alternative to fish oil. Flaxseed oil can help make digestion more efficient, preventing insulin spikes that cause fat storage.
Olive oil is a monounsaturated fat, which may help reduce abdominal fat. In addition, olive oil contains phytochemicals called polyphenols, which also help prevent cardiovascular disease and cancer and reduce inflammation in the body.
Although coconut oil got a bad rap in the ‘70s for having high saturated fat content, according to a research coconut oil helps reduce abdominal fat. In one instance, one group of women received 2 tablespoons of coconut oil daily for 12 weeks while the other received none. The group with coconut oil lost some girth and showed a healthy rise in “good” HDL cholesterol levels. Coconut oil is just one solution for how to loss of visceral fat (health-destroying fat within the abdomen). Olive oil, Coconut oil, Sunflower and safflower oil are also good vegetable oils substitutes for cooking. Canola, Sesame, Sunflower, Safflower, and soybean oils are all rich in vitamin E.
Nut butter is a great source of monounsaturated fats, which helps drop persistent belly fat. Nut butter is loaded with calories, and you should definitely eat it sparingly. They keep you full and satisfied for long periods of time, and they’re stuffed with healthy, belly-burning fats and minerals. With eight grams of protein per serving, nut butter will also help you feel full longer, so you don’t overeat.
Skim Milk, low-fat or fat-free Yogurt, and Cheese are jam-packed with whey, a protein that supports the formation of lean body mass. There’s also evidence that skim milk, low-fat or fat-free Yogurt, cottage cheese, string cheese and other nonfat dairy foods may promote weight loss, particularly around the mid-section. Dairy food also helps fill you up and can increase overall weight loss.
Skim milk provides plenty of protein and calcium with none of the fat found in whole milk. And even though it’s fat-free, skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein. Most regular yogurt is bad for your belly and avoids the flavored varieties; they are loaded with belly-bulging sugar that you want to avoid. Included three daily portions of low-fat or nonfat dairy a day (an ounce of cheese or a cup of yogurt and milk).
Eggs are packed with nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. One egg has only 75 calories but packs 7 grams of high-quality protein, along with other vital nutrients. Studies suggest eating a heavy dose of the nutrient at breakfast can fend off hunger as the day progresses. If you have high cholesterol, check with your doctor about how many eggs you can eat per week.
Dark chocolate is loaded with antioxidants and a nice dose of oleic acid, which is a monounsaturated fat. It also contains stimulants that can have a positive effect on fat burning, including theobromine and caffeine. Dark chocolate reduces the production of the stress hormone cortisol, which causes belly fat to accumulate. Eating a piece of dark chocolate may also help fend off a major sweet binge, but don’t consume more than a ¼ cup per day. Make sure to choose the 78% or higher cocoa levels for best results.
Oats are filling combination: fiber-rich whole-grain oats, lots of water, and it’s hot. Hot food takes longer to eat, and all that liquid and fiber will help you feel full longer. Eating a portion in the morning for breakfast as part of a low-calorie diet is a great way to provide your body with slow-release, natural energy throughout the day, which keeps you feeling fuller for longer and can even lower your cholesterol. Don’t buy the one that’s already sweetened. Oats for breakfast add a dash of cinnamon or nutmeg, some walnuts, berries, and honey a natural sweetener to taste.
Quinoa (pronounced keen-wah) is a nutritional all-star that’s because it is known as a completely whole grain, combining 8 grams of hunger-busting protein, 5 grams of fiber in one cup, B vitamins and complex carbohydrates all in one. It’s also packed with nutrients such as iron, zinc, selenium, and vitamin E. Plus it’s as easy to cook as rice for a quick and interesting dinner, mix in some vegetables, nuts, or lean protein or eats quinoa instead of cereal for breakfast. Eating grains like quinoa will help to boost your metabolism and burn belly fat faster, as well.
If you’re looking to flatten and tone your belly, you should aim to eat a complex carbohydrate that is rich in muscle-strengthening protein and vitamins, like brown rice. It’s better than white rice because it contains a rich supply of energizing B vitamins, which could help you burn calories faster.
Beans are a super belly fat fighter this superfood delivers a nutritional triple punch this is a vegetable, a protein, and a great source of fiber. This means they’ll help you stay full for the price of very few calories. The soluble fiber in beans, vegetables, and fruits actually helps decrease visceral fat, which is the fat stored inside your body cavity around your organs. Visceral fat is more hazardous to your health than the subcutaneous fat found under the skin, and it can cause that beer belly look.
Try to get at least 10 grams of soluble fiber per day from sources beans. One cup packs 12 grams of fiber, just 4 grams of fat, and 15 grams of protein. Fiber can clean your system of pounds of “toxic waste” and reduce your belly bulge in a big way.
Lentils are a cost-effective way to pack in a lot of different stomach-strengthening nutrients at once, including fiber, complex carbohydrates, and proteins. Lentils help reduce the accumulation of fats and change fats into energy. Because Lentils are easy to digest they help flush pesky belly fat. Eating a couple of portions of lentils a week could help you to flatten your tummy
Seafood is one of the best sources of protein. Studies have shown that seafood has been found to contain monounsaturated fat (MUFA). Studies have also shown that having a regular diet with foods containing MUFA can prevent belly fat. Most fish is low in fat, and the exceptions usually have a healthy form of fat — omega-3 fatty acids. Omega-3’s, which are found in salmon, herring, mackerel, tuna and other fatty fish, appear to help protect against heart disease and other chronic conditions.
Studies show it’s more satisfying than chicken or beef, probably because of the type of protein it contains. Eating plenty of oily fish is a good idea if you want to tone up your tummy because it is high in protein and low in ‘bad’ or saturated animal fats. It is also a rich source of omega 3 and 6 fatty acids.
Protein can keep you full longer and burn more calories during digestion. But you want to choose your protein carefully. Chicken is a very good source of protein and helps you avoid the types of dietary fat that cause abdominal fat storage. Choose skinless chicken and chicken breasts – they’re the leanest picks. But any lean protein source is a good belly-blasting food. Turkey meat (white preferred) is a terrific belly fighter because it is super low in calories and high in protein.It also contains leucine, which can help maintain muscle mass while you shed weight- keeping your metabolism charged.
Dark meat tends to be high in fat, which could cancel out some of the benefits. Flank steak, the eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Just stick with a 3- to 4-ounce portion. Lamb contains vitamin B, protein, zinc and tryptophan. This is certainly a better option to processed or canned meat and is a healthy source of protein. Lamb contains conjugated linoleic acid, low levels of conjugated linoleic acid in the body can lead to obesity since dietary fat cannot be used as energy and is moved into cells resulting in fat storage.
Start a meal with a cup of broth-based, not creamy soup and you may end up eating less. When eaten before a meal, soup can take up space that might have gone to higher calorie foods. It’s full of water, which fills you up with the fewest possible calories. It’s hot, which prevents you from guzzling it down too quickly. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans. You want to keep the soup to 100 to 150 calories a serving. It doesn’t matter if the soup is chunky or pureed, as long as its broth based.
Another way to fill up before a meal is by eating salad. The salad has plenty of water content to take up space in the stomach. Salad leaves less room for fattier foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. But be careful about dressing, which can add a lot of calories. Use salsa, hummus, or black bean dip as dressing. If you dress your salad with oil and vinegar, you may get another fat-fighting benefit. Vinegar may help the body break down fat.
15-Almonds And Pistachios
Both are an excellent way to curb hunger between meals. Both are good sources of many key nutrients, including protein, fiber, iron, zinc, magnesium, copper, B vitamins and vitamin E. If you’re looking to trim down your belly, then Pistachios, together with almonds, are one of the best nuts you can snack on. Of all nuts, Pistachios have the least calories, and they’re rich in fiber and healthy unsaturated fats. Almonds are packed with belly-busting power and an excellent source of protein and fiber. Almonds have both monounsaturated fats and vitamin E, which work together to lower cholesterol.
Mushrooms are a super belly fat fighter. Mushrooms work like magic on belly fat because they are a natural source of Vitamin D. Lack of vitamin D has been associated with higher levels of belly fat.
17-Cruciferous Vegetables And Fruits
Cruciferous vegetables (Broccoli, Kale, Cabbage, Cauliflower, Collard greens, Brussels sprouts) and fruits (Oranges, Grapefruit, Lemons, Mangoes, and Papayas) are a unique group of plant foods that contain particular phytonutrients – substances that work to promote belly fat loss. Cruciferous vegetables and fruits are one of the best types of food you can eat when you are trying to lose abdominal fat for long-term success.
Use Thermogenic spices like cinnamon, ginger, turmeric, mustard, cloves, garlic, black pepper, cardamoms and cumin in your cooking. These spices are loaded with health benefits. They help to improve your insulin resistance and reduce levels of sugar in your blood, lower bad cholesterol and also help shake your metabolism into high gear, end up you can surely burn belly fat faster.