Belly fat can be threatening to your health (1). This fat is linked with insulin resistance, heart disease, and diabetes (2) (3) and can be dangerous for people of any genetics and age. Understanding the severity of the situation, today, we introduce you to some belly fat-burning foods in this article. You will surely lead a healthy life with these foods in your diet. Scroll down for more info!
Fruits are rich in vitamins, minerals, dietary fiber, and antioxidants (4). Dietary fiber improves digestion, increases the number and variety of good gut microbes, improves metabolism, and helps lower blood pressure (5).
Other fat-burning fruits include apples, watermelons, grapes, and strawberries (8), (9), (10). However, make sure not to overdo it with fruits. Even though they contain lots of vitamins and minerals, they also contain sugar.
Healthy Low Calorie Meals To Lose Belly Fat
) are protein-rich and low in calories and fat. The lean protein present in pulses helps build lean muscle mass, speeds up metabolism, and improves overall body function (11). Simply boiled dal is healthier than fried or spiced up dal.
Fish are great sources of protein and omega-3 fatty acids (12). Proteins help build muscle, and omega-3 fatty acids reduce inflammation in the body and increase metabolic rate (13), (14). Also, the lower the inflammation, the lower the chances of gaining weight that is triggered by stress and inflammation.
Almonds keep your stomach full for a long time due to their healthy fat and protein content. They are good sources of nutrients for vegetarians to burn fat. They are also rich in omega-3 fatty acids that increase energy and metabolism (15).
Foods That Burn Belly Fat Fast: Eat Your Way Into A Flatter, Sexier Midsection
Beans and legumes are good sources of protein, fiber, vitamins, and minerals. Consuming them regularly can help suppress hunger pangs, thereby preventing overeating. They are also great sources of protein for vegans and vegetarians. Try to mix three different legumes to provide your body with different micronutrients (16), (17).
Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are rich in vitamins, minerals, antioxidants, and dietary fiber (18), (19). These vegetables can help reduce belly fat by increasing satiety, reducing inflammation, and aiding digestion (20), (21).
Full-fat dairy products are recommended as they are loaded with nutrients and can keep you satiated for a long duration, thereby aiding weight loss (22). Slim or skimmed milk is devoid of these nutrients and does not keep your hunger pangs at bay as effectively as full-fat dairy products.
Healthy Foods For Safe Weight Loss, According To Nutritionists
Oats are rich in fiber and aid digestion. They contain insoluble fiber and carbohydrates that curb your hunger and give you energy for your workout (23). Eat oatmeal in the morning with some nut butter or nuts for added protein. When buying oatmeal, make sure that you choose one that is flavorless as flavored oats contain sugar and chemicals.
Peanut butter is a great option to sweeten your breakfast or smoothies. The nut butter is loaded with protein, vitamin E, iron, potassium, zinc, antioxidants, dietary fiber, and polyphenols
X A class of naturally occurring organic compounds found in fruits and vegetables with disease-fighting properties. (24). Consume a handful of soaked or boiled peanuts as a snack to curb hunger pangs. Do not go overboard and consume too many peanuts as they are calorie-dense.
The 12 Best Ways To Blitz Belly Fat And Lose Weight
Cooking with extra virgin olive oil is good for weight loss and general health because it helps lower LDL (bad) cholesterol and increases the levels of HDL (good) cholesterol (25). It is a weight loss-friendly and heart-friendly oil that you can use to cook or season your food.
Whole grains, such as millet, quinoa, and brown rice, are good sources of protein, vitamins, minerals, and dietary fiber (26). Consuming them can keep your hunger pangs at bay, aid digestion, and prevent constipation (27), (28), (29). This, in turn, can help you shed the belly fat easily.
Protein powders are a great option if you cannot load up on whole foods that are rich in protein. You can take whey protein, vegan protein powder, or homemade protein powder to help improve muscle mass and increase your metabolism (30).
Foods For A Flat Belly
It has become a trend now to include chia seeds in smoothies, salads, and breakfast bowls. They are a great source of protein and healthy fats, and two tablespoons of chia seeds contain almost 10 grams of dietary fiber (31). Chia seeds are gluten-free, increase satiety, and have anti-inflammatory, anti-diabetic, antioxidant, and laxative properties (32).
According to Kayleen St.John, R.D., Executive Director of Nutrition and Strategic Development of Euphebe, low levels of vitamin D are connected to abdominal obesity (33). Mushrooms are good sources of vitamin D (34). They are low in calories, high in protein and water content, and extremely delicious (35). You can easily prepare mushroom soup or add them to salads and sandwiches to make a delicious lunch or dinner without worrying about calories.
Raspberries are loaded with dietary fiber and polyphenols like anthocyanins and ellagitannins (36). The dietary fiber helps add bulk to the stool, improves bowel movement, and keeps you satiated for a long time (37), (38). The antioxidants in them help scavenge the harmful free oxygen radicals, thereby reducing inflammation and inflammation-induced obesity (39), (40). Consume raspberries in breakfast bowls or smoothies.
Foods That Will Burn Belly Fat
Virgin coconut oil increases good cholesterol (HDL cholesterol) levels (41). Use edible-grade coconut oil for cooking. You can also have bullet coffee as your morning drink to keep you charged the entire day.
According to Julieanna Hever, author of The Vegiterranean Diet, having soup before meals helps reduce the number of calories you consume. This, in turn, can help prevent fat accumulation in the belly region (42). You need to consume vegetables, chicken, or mushroom clear soup. Ideally, make soups at home to reap the maximum benefits.
Compared weight loss after an egg breakfast to that after a bagel breakfast containing similar calories. Participants who consumed two eggs for breakfast lost 65% more weight, and their waist circumference reduced by a whopping 34% (43). This is because eggs are a great source of protein and both water- and fat-soluble vitamins that help keep the hunger pangs at bay and build lean muscle.
Day Free Diet Plan To Reduce Belly Fat
XAn active component in chili peppers responsible for their pungent flavor and burning sensation. that help increase the metabolic rate and insulin sensitivity and help burn fat (44). Add cayenne pepper or red chili flakes to your salads, and green chilis to fritters or omelet. They not only enhance the taste but can also help you lose weight.
From reducing obesity to reducing the risk of breast cancer, broccoli offers a wide range of benefits (45), (46). In fact, experts believe that consuming broccoli may improve insulin resistance in people with type 2 diabetes (47). The phytonutrients
XNatural chemical compounds produced by plants with anti-cancer, cardioprotective, and disease-preventing properties. present in broccoli have the potential to flush out toxins, reduce inflammation, reduce the risk of cancer, and boost overall health (48). Consume blanched or grilled broccoli with salads and soups to reduce weight.
Breakfast Meals To Lose Belly Fat Faster In 2023
Nuts like walnuts, macadamia nuts, pine nuts, and pistachios are good for weight loss. They are loaded with healthy fats and protein that increase your satiety levels, improve the taste of food, and prevent you from snacking on other trans fat-loaded junk food. Regular consumption of nuts helps prevent obesity and the risk of type 2 diabetes (49).
Farro or emmer is a wheat product that is dried and sold. It can be consumed after cooking in water and adding to soups and salads. It is high in dietary fiber, iron, and calcium, and low in sodium (50). Dietary fiber keeps you satiated for a long duration and cleanses the colon by improving bowel movement and preventing constipation(5). Consume farro for breakfast, lunch, or dinner, and you will notice the difference in your hunger cycle immediately.
Yogurt is loaded with good gut bacteria that aid digestion and take care of your gut health (51). In a study published in the
The Best Ways To Lose Belly Fat, According To Science
, scientists found that women who consumed probiotics lost twice as much weight compared to those who did not (52). Include yogurt in your diet by using it to make smoothies and salad dressing.
Sauerkraut is a fermented food. Kimchi (pickled vegetables) is a good source of probiotics or good gut bacteria that help reduce bloating and improve digestion. According to Frank Lipman, M.D., founder of Eleven Eleven Wellness Center in New York City, including sauerkraut in your diet can help protect your gut from being overtaken by pathogenic bacteria that cause health problems (53). Hence, have some lip-smacking kimchi or sauerkraut to lose weight.
Spirulina is a low-calorie, protein-rich, anti-inflammatory, immuno-stimulating, blood lipid-lowering, and blood pressure-lowering single-cell protein (54). Include it in your diet after consulting your doctor. You can add it to salads, smoothies, and juices.
Foods To Burn Belly Fat And Promote Weight Loss
These are the 25 belly fat-burning foods you may include in your diet. But have you ever wondered why fat accumulates in your belly? Here’s why.
According to a study that featured in the journal Frontiers, the US population is roughly 35.48% obese overall and 53.13% abdominally obese. The age-adjusted prevalence of abdominal obesity grew from 39.07% to 49.73% in men and from 57.58% to 67.33% in women between the years 2001 and 2018. Here
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