What Foods Do I Eat To Lose Belly Fat
Why Does Fat Accumulate About Your Belly?
- Hormonal Changes
In determining distribution in the 12, hormones play an important part. And any imbalance may cause slow metabolism, hunger, and increased stress levels, leading to belly fat accumulation.
You are more prone to accumulating fat, if runs in your genes.
It’s human nature to eat too much under stress leading to fat accumulation.
- Lack Of Sleep
Lack of sleep can lead to indigestion and bloating, resulting in a puffed up belly. Sleep deprivation also increases the production of stress hormones in the body, resulting in overall weight gain.
- Sugary Foods and Beverages
Foods and drinks are devils in disguise. They contain large amounts of additives, preservatives, and artificial colors. Though drinking cool and them might seem fun, they are the significant contributors of belly fat.
Alcohol is broken down in the body, and the extra sugar gets converted to fat. Alcohol causes dehydration, resulting in abnormal metabolism. This, in turn, leads to obesity and inflammation.
- Trans Fats
Trans fats are the unhealthy fats found in junk foods such as fried foods, processed foods, crackers, etc.. Increase the amount of harmful oxygen radicals in the body, slow down metabolism, and they have a tendency to accumulate fat in the belly region.
Being inactive can also lead to the accumulation of belly fat. A sedentary lifestyle is the reason for the increase in the incidence of obesity. Sitcoms, desk jobs, and lethargy are pushing people more and more toward ailments. What Foods Do I Eat To Lose Belly Fat
- Low-Protein Diets
When it comes to losing belly fat, being on a low-protein diet can also be harmful. Proteins are the building blocks, and everything — out of your hair to hormones and the muscles — is protein. When you are on a low-protein diet, your muscles become weak, and your body functions slow down. This contributes to increased toxicity and inflammation, high stress, and slow metabolism.
Women that are going through menopause experience a lot of hormonal ups and downs. High levels of cortisol (or the stress hormone) are in charge of women gaining belly fat during this period. But menopause alone is not responsible for stomach fat. It is due to a sedentary lifestyle that women gain fat around the waist.
- The Wrong Gut Bacteria
Good gut bacteria protect against belly fat accumulation and aid digestion. Consuming foods that don’t encourage the growth of these bacteria, like processed foods, fried foods, etc., can lead to a bulging belly. Eat yogurt or probiotic drinks that increase the amount of good gut bacteria to lose belly fat.
- Packaged Fruit Juices
Fruit juices are good for you, but not the packed ones. Bottled, or canned fruit juices are loaded with sugar, colors, preservatives, and artificial flavors. These are harmful for your overall health and should be avoided.
- Low-Fiber Diets
Low-fiber diets are good for you, if you are currently suffering from IBS/IBD. But if you aren’t, they can result in weight gain, especially in the belly region. Peeled fruits, flour, and white rice are low in fiber. Fiber assists movement and helps increase satiety. And when you don’t eat enough dietary fiber, you feel hungry all the time, leading to weight gain and belly fat and might suffer from constipation.
These are the reasons fat tends to accumulate in your belly region. Now, let us see which foods can allow you to cut the fat and get a flat stomach.
20 Greatest Foods That Burn Belly Fat Fast
Fruits are full of minerals and vitamins. Hence, make them an essential part of your diet to burn off belly fat.
Citrus fruits such as orange, lemon, kiwi, tangerine, and fresh limes are excellent fat burners that boost metabolism. And the present in them burns fat faster as compared to that in other fruits.
Other fat-burning fruits include apples, watermelons, grapes, and strawberries.
Pulses (or dal ) are protein-rich and low in calories and fat. The lean protein present in the dal helps build lean muscle mass, speeds up metabolism, and improves overall body functions. Simple boiled dal is healthier than fried or spiced up dal.
Fish are a great source of protein and omega-3 fatty acids. Proteins help build muscle, and omega-3 fatty acids decrease inflammation in the body and increase metabolic rate. Also, the lower the inflammation, the lower the odds of gaining weight that is triggered by stress and inflammation.
Almonds keep your stomach for quite a long time, and they are good fats that do not add to your calories. They’re a good source of nutrients to burn fat for vegetarians. They’re also full of omega-3s that increase energy and metabolism.
5. Beans And Legumes
Beans and legumes are good sources of protein, fiber, vitamins, and minerals. Consuming them frequently can help suppress hunger pangs, thereby preventing overeating. Plus, they are a excellent source of protein for both vegans and vegetarians. Try and mix three unique legumes to provide your body with different micronutrients. What Foods Do I Eat To Lose Belly Fat
6. Spinach And Other Green Vegetables
Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are rich in vitamins, minerals, water, and dietary fiber. In actuality, their calorie content is lower than fruits. These veggies can help reduce belly fat by preventing you from overeating, boosting your metabolism, helping good digestion, and cleansing the colon. These are low in calories and are the best options to eat as healthy snacks (cucumber, carrot, and beetroot) to curb your junk food cravings.
7. Dairy Products
Full-fat milk, full-fat yogurt, and feta cheese are milk products which you need to have in your diet if you are not lactose intolerant. Full-fat dairy products are recommended as these are loaded with nutrients and will keep you satiated for a long duration, thereby resulting in weight loss. Lean or skimmed milk is devoid of the nutrients and doesn’t keep your hunger pangs at bay.
Oats are rich in fiber and aid digestion. They contain insoluble fiber and carbs that curb your hunger, give you strength for better a workout, and decrease fat content in your body. Having a bowl of oats is the best thing you can do. When you’re buying oatmeal, be sure that you choose one that is flavorless as the flavored oats contain sugar and chemicals.
9. Peanut Butter
Peanut butter, smoothies or though high in carbs, is your choice that is best to sweeten your breakfast. The nut butter is loaded. But be careful you consume — do not exceed the threshold of two tablespoons of nut butter each day.
10. Olive Oil
Oil is a light, low-calorie, delicious, and subtly fragrant oil. Cooking with olive oil is excellent for weight loss and your health, in general, since it raises the degree of HDL or good cholesterol and helps reduce bad or LDL cholesterol. It’s heart health-friendly oil and a weight loss-friendly that you could use to cook or season your food.
11. Whole Grains
Whole grains, such as quinoa, millet, and brown rice, are great sources of protein, vitamins, minerals, and dietary fiber. Consuming these aid digestion, enhance muscle mass, will keep your hunger pangs at bay, and cleanse the colon. This, in turn, will help you lose the belly fat.
12. Protein Powder
If you can’t load up protein powders are a wonderful option. You may use whey protein, some other vegan protein powder or protein powders increase metabolism to boost muscle mass, and get rid of the annoying stomach fat in just a few days.
Chia seeds are amazing for weight loss. It is now a trend today to include chia seeds. They are a terrific source of protein and healthy fats, and two tablespoons of chia seeds contain 10 grams of fiber. Thus, consuming chia seeds will prevent you from overeating at times of the day, improve metabolism and digestion, and support your gut health, leading to steady weight loss.
Based on Kayleen St.John, R.D., Executive Director of Nutrition and Strategic Development of Euphebe, low levels of vitamin D are linked to abdominal obesity. Mushrooms are terrific sources of vitamin D as well as protein. They are high in water content and low in calories. It is simple to prepare mushroom soup or add them to sandwiches and salads to produce a delicious lunch or dinner without worrying about calories.
Raspberries are amazing sources of vitamin C, a natural antioxidant which helps flush out toxins. They are also loaded with dietary fiber, and having about 30 grams of raspberries per day is believed to cancel out 300 calories and lead to about 30 pounds of weight loss in a year, and thus makes them one of the very effective belly fat burning foods out there. Include them in your diet to lose the flab and find a tummy. What Foods Do I Eat To Lose Belly Fat
16. Coconut Oil
Oil might help reduce fat and has a fantastic impact on blood lipid levels. Coconut oil reduces blood cholesterol levels, improves digestion, and boosts overall immunity. Use edible grade coconut oil for cooking. You might also have bullet coffee to keep you charged for the day.
According to Julieanna Hever, author of this Vegiterranean Diet, having soup before meals helps decrease the number of calories you consume. This, in turn, helps prevent fat accumulation. You have to consume mushroom soup that is clear, chicken, or vegetable. Ideally, make soups at home to reap the most benefits.
A study published in the International Journal of Obesity compared weight loss after a breakfast to this after an egg breakfast. The results were amazing. The participants who consumed two eggs for breakfast lost 65% more weight, and their waist circumference was reduced by a whopping 34 percent (5). And that’s because eggs are a fantastic source of protein and both the water and fat-soluble vitamins which help build lean muscle and keep the hunger pangs.
19. Spicy Chili Peppers
Chili peppers such as chili that is green, and red berry are loaded with capsaicin and vitamin C that help burn the fat away and increase the metabolic rate. Consuming these peppers can help you to lose weight and also handle the flab on your belly region. Add green chilis into fritters or omelet, and chili flakes or cayenne pepper to your salads. They not only improve the flavor but also make you slim.
Broccoli is one of the best belly fat. From reducing obesity to treating cancer, it offers a wide assortment of benefits. In reality, experts believe that consuming broccoli wards off the chances of falling prey to type 2 diabetes. The phytonutrients present in broccoli help reduce inflammation, flush out the toxins, boost metabolic rate, and improve your body’s immunity. Consume broccoli that is grilled or blanched with salads and soups and get a flat and toned belly in no time.
These are the 20 belly fat burning foods you must have in your daily diet. Now, let me tell you a few other things to do to get a flat tummy.
Other Things To Consider
- Avoid packed fruit juices, soda, and energy drinks.
- Have protein in each meal.
- Cut carbs from your diet.
- Eat foods rich in fiber, particularly viscous fiber.
- Exercise is very helpful in reducing belly fat. You must exercise regularly.
- Track your foods and figure out exactly what and how much you are eating.
Belly fat may not go away daily and is stubborn. Here, persistence is the key to success. Keep habits that are healthy and building new, and results will be seen by you . Also, keep your goals realistic. Not eating and exercising may make you weak and lead to weight gain. So, plan diet and your activity levels so that you lose belly fat without losing muscle mass. What Foods Do I Eat To Lose Belly Fat
Recommended for this article: