Best Foods to Eat For Weight Loss and Reducing Belly Fat

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Best Foods to Eat For Weight Loss and Reducing Belly Fat           

World Food Day, celebrated every year on October 16 across the globe. We list some of the best fat-burning foods you can add to your weight loss diet to burn belly fat naturally. We’ve all been there: Staring at the cookies and knowing the healthy choice is the yogurt in the refrigerator. They’re the same number of calories, so what’s the difference, right? Surprisingly, a ton, especially if you’re hoping to shed belly fat from your frame. While there’s no magic bullet for weight loss, eating the following foods will definitely help.

In the battle of the bulge, belly fat is an especially tough opponent. But there are actually a number of foods that are great for your taste buds and your waistline. They help you fight belly fat. And you may find this hard to believe, but they’re so delicious, you probably already eat them!

On “The Early Show,” Self magazine Editor in Chief Lucy Danziger not only named the foods Self highlights, she discussed some things Self says you can do without being noticed that can also help, and the opposite – things Self says you may do that can sabotage your efforts.

You may have been intrigued by those ads that claim to know the secret to shed those extra pounds. And if you begin to wonder whether there’s really a magic bullet to melt your belly fat, you better get it right. Truth is, there’s no such magical way to lose weight, but a healthy diet paired with exercise can help you achieve your weight loss goals. Yet, it seems some foods aren’t just great for your taste buds but also for your waistline as they help you when fighting the battle of the bulge.

Whole foods such as vegetables, fruits, seeds, nuts, whole grains are loaded with antioxidants, fiber, a protein that can help you feel full on fewer calories and boost your health. On World Food Day, celebrated every year on October 16 across the globe, we list some of the best fat-burning foods you can add to your weight loss diet to trim your belly naturally.

The Best Fruits That Could Help Cut Belly Fat

Cranberries

Ditch that bag of sugary Craisins and opt for cranberries with no sugar added instead. The tart little orbs are one of the top dietary sources of ursolic acid, an anti-inflammatory plant compound that’s been shown to target fat around your gut. In fact, one study found that ursolic acid increased muscle mass and strength, improved glucose tolerance, promoted brown adipose tissue deposition, and decreased white adipose tissue mass in mice fed a high-fat diet.

Apple

Fresh and crunchy apples are packed with healthy flavonoids and fibers that may help burn belly fat. They are particularly rich in pectin fiber that breaks down slowly. The fibers present in the apple promote satiety. If you feel full, you would naturally binge less. Apples are also very low in calories and sugar content, which makes them an ideal bet for weight loss.

Bananas

The fruit packs 422 milligrams of potassium, a mineral that can help limit the amount of belly swelling sodium in your body.

Avocados

Merely half of one avocado contains 10 grams of healthy mono-saturated fats, which stop the blood sugar spikes that tell your body to store fat around your midsection.

Not only do healthy fats in avocado help thwart belly bloat, but they also help our bodies better absorb carotenoids, cancer-fighting compounds found in colorful fruits and veggies like tomatoes, carrots, spinach, and winter squash. In fact, people who ate salads with avocado had 15 times higher absorption of carotenoids, a study from The Ohio State University at Columbus found.

Berries

Antioxidants can improve blood flow, delivering more oxygen to muscles so ab revealing cardio is easier. Have some yogurt and berries before your workout to get those muscles ready for action.

Raspberries

Compared to other berries, raspberries have especially high fiber counts. They’re a great addition to an already balanced breakfast, whether it’s cereal, oatmeal, yogurt, or even a quick smoothie (making it feel so much more substantial!).

Guava

The green crunchy fruit with white flesh is one of the most loved winter fruits of all time. It is loaded with dietary fibers, which help keep you satiated and prevents bingeing. The glycaemic index or GI value of guava is also very low, which enables the slow release of sugar in the bloodstream. This promotes better insulin activity and weight management too.

Red Grapes

The magic component in grapes, resveratrol, has been shown to increase the breakdown of fat and reduce the metabolic formation of fat in mature fat cells, according to a study in the Annals of the New York Academy of Sciences. This leads us to our next food that burns belly fat.

Pomegranate

Don’t let a potential T-shirt stain deter you from breaking open this juicy fruit. A study in the International Journal of Obesity found that supplementing rats’ diets with pomegranate exhibited an especially significant decrease in abdominal fat. This resulted in reduced markers of both obesity and cardiovascular risk factors, two major bonuses.

Strawberries

Juicy and ever-so delightful strawberries are tremendously low in calories. A 100 grams serving of strawberries contain only 33 calories. You can tuck into them raw, blend them in smoothies or toss them up in salads as strawberries are immensely versatile.

Kiwi

The tarty fruit is known to boost digestion naturally. Kiwi contains an enzyme known as actinidain, which helps in the digestion of proteins in the body. Good digestion and sustainable weight loss go hand in hand. Poor digestion can hamper the breakdown of food particles, which in turn could take a toll on metabolism and lead to weight gain.

Citrus

Supermarket shocker: Vitamin C in colorful produce, like oranges and red peppers can help you zap up to 30 percent more fat during exercise, research from Arizona State University at Mesa suggests.

Tart Cherries

We know that tart cherries are a prime pre-bedtime snack thanks to their ability to increase your body’s melatonin levels for better sleep quality. But did you know that the ruby-red orbs can also help you shed belly fat? A study in the Journal of Medicinal Foods found that tart cherry intake was associated with reduced abdominal fat. Researchers also found that the fruit can ward off metabolic syndrome, therefore reducing the risk of developing type 2 diabetes and heart disease.

Red Wine

Who knew that your dinner buddy was so good at frying fat cells? But not just any ol’ wine will do the trick you have to pop open the right vino. Malbec, Petite Sirah, St. Laurent, and Pinot Noir all have the highest content of slimming resveratrol.

The Best Vegetables That You Can Include In Your Diet to Lose Belly Fat Quickly:

Lemons

“One of the most under-appreciated magic fat-burning elixirs is water,” says Ajia Cherry, a personal trainer, and Founder at Functional Innovative Training. “The more water you drink, the fuller you will feel, the easier it is to cut back on unnecessary calories. That’s an essential element of weight and fat loss.” Use the juice of a lemon for a zingy salad dressing base or squirt the stuff into a glass of water to burn belly fat.

Spinach and Other Leafy Greens

Spinach and other leafy green vegetables like kale, lettuce, etc. are great for burning belly fat and are very nutritious as well. There have been some studies done on the subject of the fat-burning capabilities of spinach and the very healthy veggie has come out a winner in this category. Add a little cooked or blanched spinach to your breakfast or lunch to set your body on track for some major fat burn.

Mushrooms

Mushrooms are delicious and loved by vegetarians and non-vegetarians, alike. They have even started making appearances as an ingredient in coffees to increase their nutritional value. Mushrooms have been known to promote weight loss and fat burn by regulating the levels of glucose in the blood. Added bonus? They’re rich in protein and can help you increase your metabolism, resulting in fat loss.

Cauliflower and Broccoli

Apart from high-quality fiber and a host of health-boosting minerals and vitamins, broccoli contains phytochemicals that help enhance fat loss in the body. The same goes for cauliflower. Apart from being filling, cauliflower helps fight to bloat and contains phytonutrient sulforaphane, as well as good amounts of folate and vitamin C.

Tomato

The tangy goodness of tomato may do wonders to cut your belly fat. Tomatoes tend to stimulate the production of the amino acid called carnitine, which is an organic molecule that is known to play a crucial role in the regulation of fatty acid and energy metabolism. Tomatoes are also enriched with a compound known as 9-oxo-ODA that helps decrease lipids in the blood and ensure healthy weight loss. Tomatoes also have high fiber content.

Chilies &Chili Peppers

A lot of health freaks swear by chili peppers for burning fat. Recent studies have demonstrated that the heat generated by the consumption of chilies helps utilize more calories and essentially oxidizes layers of fat in the body. But, if you don’t like the burn of the chili peppers, all non-hot varieties of the fruit may also do the trick, as they contain ‘capsaicin,’ which is responsible for burning fat.

Chickpeas

They’re filled with fiber and plant-based protein, as well as immune-boosting antioxidants and bloat-busting minerals. Chickpeas easily go in soups, stews, salads, and side dishes. Plus, chickpea flour is a great baking alternative for a more nutrient-dense and filling end result.

Pumpkin

With more fiber than quinoa and more potassium than a banana, pumpkin puree is one of your best bets for snacking and cooking purposes. Try this the next time you’re craving sweets: add pureed pumpkin to unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.

Onions

You already know that alliums like garlic, onion, leeks, scallions, and shallots add lots of flavors, but they also provide tons of prebiotic fiber. Sneak them into savory dishes, like omelets and healthy salads.

Garlic

A study in the journal Nutrition Research and Practice found that mice given a high-fat diet supplemented with garlic lost significantly more visceral abdominal fat the fat stored around your organs that can potentially result in metabolic ailments than those who avoided the allium. As if you needed another good reason to start sprinkling the stuff.

Cruciferous vegetables

Cruciferous vegetables are among the healthiest foods on the planet. They are low in calories but loaded with nutrients, antioxidants, and fiber that can help you lose belly fat and keep it away. Try to include broccoli, cauliflower, Brussels sprouts, and cabbage in your diet to speed up your weight loss.

Bell Peppers

If you constantly find yourself a victim of stress, don’t expect to fry the flab off your waistline. Why? Stress produces the hormone cortisol, which encourages the belly to store fat. But there’s an easy way to combat it: vitamin C-rich foods enter: bell peppers have the fat-fighting ability to reduce your stress levels and keep your body in tip-top shape.

Spinach

Plant-based omega-3s belong in any healthy eating plan, but leafy greens like spinach are especially helpful for tightening up. Spinach is loaded with minerals like potassium, which can help offset the bloat-inducing effects of sodium.

Kale

Another leafy green, kale is virtually fat-free and a single cup contains about 30 calories, alongside strong amounts of vitamins A, K, C, B6, calcium, potassium, and magnesium, among others. Whether it’s tossed like a salad or sautéed as a side for dinner, kale is a no-brainer for anyone trying to eliminate stubborn belly fat.

Sweet Potato

A slow-digesting carb, this tater will keep you full for hours and way less susceptible to that second helping of potato chips. Sweet potatoes’ carotenoids have been shown to correlate with improved weight and fat loss, according to a Nutrition and Diabetes journal study.

Pumpkin

Low in calories and high in fiber, pumpkin is one of the best vegetables to include in your weight loss diet. Whether you like to blanch it and eat it in salads or add pumpkin powder to your smoothies and vegetable drinks, pumpkin can help you reach your body goals quicker.

Beets

Beets get their glorious hue from anthocyanins, powerful water-soluble plant pigments that can also trim your muffin top. Rather than caving to your sweet tooth with a Snickers bar, try slicing beets and drizzling them with olive oil and a sprinkle of sea salt before popping them into the oven. High heat helps to caramelize the beets’ natural sugars, resulting in a root veggie that’s more like mother nature’s dessert!

Carrots

Carrots are one of the best low-calorie vegetables to include in your weight loss diet. Carrots are rich in both soluble and insoluble fiber and, hence, fit the bill perfectly when it comes to healthy weight loss. Blend it with other fruits or vegetables to make a healthy, nutrient-rich fat burn juice, or stir-fry it along with your meat dishes to make this veggie work its magic on you.

Sauerkraut

It’s polarizing in many households, but sauerkraut may be the first fermented food you ever encountered and it should have space among other condiments in your pantry. Because it’s fermented, there are probiotic benefits associated with sauerkraut; mostly, like other vegetables, it’s low in calories but high in fiber. Try adding it to a salad or a sandwich, stat!

Cucumbers

Cucumbers are good for detoxifying your system and due to the presence of water and fiber, they fill you up as well, eliminating the need for you to eat more often. They are regularly used in making fat burning juices, as they are very low in calories and, hence, can be consumed as a healthy mid-meal snack too.

Other than eating a healthy and clean diet, exercise is also important for affecting belly fat loss and you just can’t skip the hustle if you want to see results. At the same time, only exercising and not taking care of your diet is also not going to bring about any change. It’s also important to try and reduce your stress levels, get adequate sleep and drink enough water, as well as get regular checkups for hormonal imbalances, in order to reduce belly fat and keep it off. It is time to stop procrastinating and start making some actual efforts.

Jicama

“The bark-like skin on this vegetable can appear intimidating, but jicama is an incredibly versatile vegetable that can be enjoyed raw or cooked,” Erin Palinski-Wade, RD, CDE, author of 2 Day Diabetes Diet and Hass Avocado Goodness Expert, tells us. Why’s this starch so important to include in your ab diet? “With 32 grams of fiber in one medium jicama, this vegetable can easily help you to meet (and exceed) your daily fiber goals.” For every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years, one study found.

Broccoli Sprouts

You’ve learned to love the mini trees and even added them to your weekly menu. But have you heard of their sprouted counterparts? Broccoli sprouts have been linked to cholesterol-lowering effect and have been shown to potentially reduce fat storage, a Kanazawa University study found.

Asparagus

As a prebiotic-filled veggie, asparagus is a great addition to soups, pasta, and omelets, or served as a side dish. For extra bloat-beating benefits, try pairing asparagus sticks with other crudité and dipping in hummus.

The Best Pulses Eat For Weight Loss and Reducing Belly Fat

Pulses

Pulses such as beans, chickpeas, lentils, and peas are a great addition to your diet to boost your weight loss due to their effect on fullness. They are high in protein and soluble fiber that can slow down digestion and absorption. Consuming protein has been shown to release hormones that promote fullness.

Lentils

These little protein-filled bites of plant-based goodness make for excellent soup bases or salad additions to make a meal feel so much more substantial. The fiber and resistant starch within lentils can help you consume fewer calories between meals.

Soy

Time to bust out the wok and get to pressing that tofu. Soy products such as tofu, tempeh, and edamame boast a powerful isoflavone called genistein, which increases lipid oxidation. Next time you hit up your favorite Japanese joint, don’t forget to order the edamame appetizer and swap your regular teriyaki dish for tofu.

Quinoa

A notable whole grain to load up on is quinoa, which is extremely high in fiber, but more importantly, it is a complete protein in a diet meaning it contains amounts of all essential amino acids. It doesn’t totally disrupt blood sugar levels due to its low glycemic index, either. All in all: Quinoa is a must-add to any kitchen to promote sustained weight management.

Beans

Beans are one of the healthiest foods you can consume, but they are specifically great for belly fat loss as they are rich in soluble fiber, which fights inflammation that cause belly fat accumulation. Some studies have linked the consumption of beans to a reduced risk of obesity.

Black Beans

Wake Forest Baptist Medical Center found that for every additional 10 grams of soluble fiber eaten per day, participants’ belly fat was reduced by 3.7 percent over five years. Black beans are one of the richest sources of soluble fiber, containing 4.8 grams per cup. Luckily, they’re super easy to add to your diet in the form of chilis, omelet mix-ins, and soups!

Chickpeas

They’re filled with fiber and plant-based protein, as well as immune-boosting antioxidants and bloat-busting minerals. Chickpeas easily go in soups, stews, salads, and side dishes. Plus, chickpea flour is a great baking alternative for a more nutrient-dense and filling end result.

Asparagus

Asparagus isn’t as popular a veggie as others on this list, but it’s a wonder food when it comes to burning fat and slimming down. Asparagus contains the chemical asparagine, which is an alkaloid that acts directly on cells and breaks down fat. You can roast asparagus and directly consume it with dips or stir-fry them along with other mains.

Variety of Milk or Chocolate Products You Can Include In Your Diet to Lose Belly Fat Instantly

Yogurt

A cup encourages the growth of good bacteria in your gut, throwing out other bugs that can cause bloating.

Creamy Greek yogurt is yummy, but it’s also much more than that: Its combo of carbs and protein help stabilize insulin, a hormone that tells your body to store calories as fat when levels get too high.

Dark Chocolate

Cocoa butter, the natural oil found in chocolate, is made up of heart-healthy monounsaturated fats (specifically, fat-burning oleic acid) as well as oft-avoided saturated fats. However, one-third of the fats in cocoa is stearic acid, a saturated fat that doesn’t elevate blood fat levels to the same degree that other saturated fatty acids do. What’s more, dark chocolate containing 70 to 85 percent cacao packs in more fiber than the milky variety, an important factor for weight loss and maintenance.

Cottage Cheese

Not only is cottage cheese low in calories, but it’s also a solid source of protein casein, specifically, which digests slower than whey to keep you satiated for longer. Bump up the cheese’s slimming powers by choosing a brand that sneaks in probiotics, such as Good Culture.

Chocolate Skim Milk

A glass teams carbohydrates with protein to promote muscle building. Drink POST workout to speed recovery. Plus, you are getting that calcium to make your bones stronger. Chocolate milk is not just for kids!

Peanut Butter

Peanut butter packs 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal snack to help you fill up and stay satisfied (particularly in stabilizing a glycemic load). Just make sure that you’re taking a look at the ingredients label, which should only include peanuts and salt (maybe a little bit of oil, but no high fructose corn syrup or additives necessary!). A published review of research in the Journal of Food Science and Technology highlights the fact that peanut butter can help people feel more satisfied compared to other snacks.

Skyr

This Icelandic-style cheese dates back to over a thousand years old, yet it’s completely underrated in the western world. One cup of the yogurt-like blend requires nearly four cups of milk to produce, which is how it achieves that divinely creamy texture. Skyr’s high protein content (it’s got about 17 grams per plain, 5.3-ounce cup) and gut-loving probiotics make this pick a double whammy against belly fat. We especially like Siggi’s and Icelandic Provisions’ low-sugar cups.

The Best Seeds That You Can Include In Your Diet to Lose Belly Fat Shortly

Pumpkin Seeds

Pumpkin seeds provide tons of immune-boosting zinc, but more importantly, are a significant source of fiber (quite a filling snack!). With about 7 grams of protein per snack-sized serving, pepitas are a great addition to most diets.

Sunflower Seeds

“Sunflower seeds and sun butter are two great belly-busters,” says registered dietitian Lauren Slayton of Foodtrainers. “The type of fat in the seeds have been shown to reduce abdominal fat in women with no other change in diet.” Sunflower seeds make an ideal portable snack, but if you’re opting for sun butter, make sure to pair it with Ezekiel sprouted bread for extra slimming effects.

The Best Fish That You Can Include In Your Diet to Lose Belly Fat Suddenly

Fish are great sources of protein and omega-3 fatty acids. Proteins help build muscle, and omega-3 fatty acids reduce inflammation in the body and increase the metabolic rate. Also, the lower the inflammation, the lower the chances of gaining weight that is triggered by stress and inflammation.

Herring

You’ve likely seen these little fish pickled and floating inside a jar in the fridge section of your supermarket. As odd of a dinner protein as it may seem, herring is a seriously slimming choice. Not only does it contain protein, which is essential for building lean muscle that burns fat, it also contains choline the same supreme nutrient found in egg yolks and omega-3s.

Tuna

It doesn’t get any better than the healthy fats in this fish when it comes to hearty protein, alongside salmon and sardines. They’re filled with omega-3s and lean protein, helping you fill up at mealtime and dodge sneaky snack attacks later in the day or night.

Salmon

The polyunsaturated fatty acids plus minerals in salmon make it an ideal dinner choice. The vitamin D found in each fillet has been previously linked in research illustrating that it may assist in weight management in overweight individuals. You’ll also get 25% of your daily vitamin B6, which can help with mood and stress regulation.

Types of nuts seeds That You Can Include In Your Diet to Lose Belly Fat in a hurry

Macadamia Nuts

Most of the fat in macadamia nuts is monounsaturated; research from Reina Sofia University Hospital reveals that study participants who consumed a diet rich in monounsaturated fats over a 28-day period gained less belly fat than their saturated fat-consuming counterparts. What’s more, folks also improved their insulin sensitivity. It might be tempting to grab that white chocolate macadamia nut cookie now, but snacking on the filling nuts on their own will help you reach your flat-belly goals way faster.

Hazelnuts

Another wonderful source of monounsaturated fats, hazelnuts contain about 52 grams of the stuff per cup, chopped. Make your own Nutella at home by combining hazelnuts with antioxidant-packed dark cocoa to double your chances of blasting belly fat. Just remember to skip the added sugar to reap full benefits.

Walnuts

Another nutty superstar, walnuts are rich in monounsaturated fats they’re an extremely heart-healthy snack compared to other grab-and-go items like chips or pretzels. Previous research has established that walnuts, in particular, help to curb cravings that you may have experienced in between meals in the past.

Almonds

Almonds, peanuts, walnuts, pistachios at GH, we’re nuts about nuts! Almonds in particular are a strong source of protein, and various research has linked an increase in almond consumption to a decrease in LDL cholesterol (the “bad” kind). Particularly, though, regularly snacking on almonds has been linked to greater weight loss due to its effect on supercharging metabolisms, per the Journal of Research in Medical Sciences.

Pistachios

Have you ever wondered why pistachios are sometimes sold in their shells? Believe it or not, pistachios are a prime example of a wholesome snack that may end up causing you to slow down and focus on what you’re eating due to their shells. Research published in the journal Appetite found that the process of shelling pistachios signaled dieters to slow down the shells themselves served as a reminder of how much they had already eaten.

More Foods to Eat For Weight Loss and Reducing Belly Fat

Eggs

Some research indicates eggs, which are low in calories and are rich in other dietary nutrients, may aid in weight loss over time. High-protein breakfasts, including omelets and veggie-forward skillet scrambles, can be quite satiating throughout the day; but even a hard-boiled egg atop a salad at lunch can also keep you full until dinner.

Oats

Probiotics introduce useful bacterial to your system, but the prebiotics in oats feed the good bacteria already living there, helping it proliferate. Plus, there’s a hefty punch of dietary fiber in oatmeal, a common oats item: Just a half cup has 4 grams, helping you stay full until lunchtime.

Sprouted Bread

When you’re trying to burn belly fat, bread can be your best friend or worst enemy depending on which loaf you choose. Instead of reaching for nutrient-void white bread, opt for toast baked with sprouted grains. “Sprouted whole grains tend to have a different flavor profile, but there are a lot of health benefits associated with them because depending on the grain they can contain vitamin C, vitamin B, fiber, folate, and some additional amino acids,” says Jessica Crandall, a Denver-based RD, certified diabetes educator and national spokesperson for the Academy of Nutrition and Dietetics in 18 Best & Worst Store-Bought Bread. Both fiber and vitamin C have been linked to weight loss, so start stacking your sandwiches smartly. Vegetables, like bell peppers and broccoli, are excellent sources of vitamin C and fiber.

Cinnamon

You can chalk up this warm spice’s slimming effects to cinnamaldehyde, the ingredient that gives cinnamon its flavor. Wondering how to incorporate the spice into your daily diet? Try sprinkling it onto oats, sneak it into homemade lattes and smoothies, and even add it into meat rubs for a unique flavor boost

Persimmons

You’ve seen the exotic fruit in your local Whole Foods’ produce section, but if you haven’t found a good reason to bag it yet, here it is: like cranberries, persimmons contain ursolic acid. But you’ve gotta eat the firm, leathery skin to reap the benefits. If you’re not a fan of the texture, try blending the whole fruit into a quick weight-loss smoothie.

Green Tea

Three cups daily may rev up your metabolism and burn 30 calories, a study in Medicine & Science in Sports & Exercise shows. The compound ECGC in the tea makes it easier to burn fat.

Whole Grains

Carb lovers, Rejoice! The filling fiber in foods like oatmeal, brown rice, and bulgur aids in keeping your body’s insulin levels low. Researchers speculate this may shrink fat cells. Your body absorbs and burns these more slowly for longer-lasting energy than the refined carbs in white bread and rice.

 

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