Losing belly fat is one of the toughest tasks and is one of the most common problems most individuals face. It is a tedious task to burn the belly fat and one has to do a lot of workouts to get a toned belly. But apart from workouts, there are some foods that can help burn belly fat faster. These foods are good for health and must be included in the diet plan along with the regular exercise and one will be able to see faster results in the belly fat burning process.
Here’s exactly what to put on your plate to trim your middle.
1. Cinnamon
Eating cinnamon daily can help you burn fat. Cinnamon has the ability to regulate the blood sugar level and thus reduces the storage of fat. Cinnamon also delays the passing of food from the stomach into the intestine. Hence, you feel satisfied for a longer time and eat less. This helps you lose weight.
2. Green tea
Green tea has many fat burning properties and helps to reduce belly fat. Ditch your normal milk tea and have green tea. You may not see immediate results. Remember if it is immediate then it means it is unhealthy! One has to have it regularly for 3 months at least to see the results. Try to use loose green tea leaves instead of tea bags as loose tea leaves are more effective. If you want to use green tea bags then go for pyramid shaped green tea leaves instead of square shaped ones.
3. Broccoli
Broccoli is a healthy fat burning vegetable that one can eat and it also contains a lot of nutrients. Some of the benefits of broccoli are that it is fat-free, low in calories, supplies adequate vitamins to the body and contains fiber that helps to burn the excessive fat in the body.
4. Whole Eggs
Once feared for being high in cholesterol, whole eggs have been making a comeback. They don’t adversely affect blood cholesterol and don’t cause heart attacks. They are among the best foods you can eat if you need to lose weight. They’re high in protein, healthy fats, and can make you feel full with a very low number of calories.
5. Leafy Greens
Leafy greens include kale, spinach, collards, swiss chards, and a few others. They have several properties that make them perfect for a weight-loss diet. They are low in both calories and carbohydrates, but loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.
Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals, and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.
6. Salmon
Oily fish like salmon are incredibly healthy. They are also very satisfying, keeping you full for many hours with relatively few calories.
Salmon is loaded with high-quality protein and healthy fats and also contains all sorts of important nutrients. Fish, and seafood in general, supply a significant amount of iodine.
This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally. Studies show that a huge number of people in the world aren’t getting all the iodine they need.
Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.
7. Beans and Legumes
Some beans and legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans, and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch. The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.
8. Lean Beef and Chicken Breast
Meat has been unfairly demonized. It has been blamed for all sorts of health problems, despite no good evidence to back it up. Meat is a weight-loss friendly food because it’s high in protein. Protein is the most fulfilling nutrient, by far, and eating a high-protein diet can make you burn up to 80 to 100 more calories per day.
If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high-carbohydrate diet, then choosing lean meats may be more appropriate.
9. Boiled Potatoes
White potatoes seem to have fallen out of favor for some reason. However, they have several properties that make them a perfect food, both for weight loss and optimal health.
They contain an incredibly diverse range of nutrients, a little bit of almost everything we need. There have even been accounts of people living on nothing but potatoes for extended periods of time.
They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in controlling blood pressure. On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested.
What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. If you boil the potatoes, then allow them to cool for a while, and then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits — including weight loss.
Sweet potatoes, turnips, and other root vegetables are also excellent.
10. Soups
Meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, like vegetables and fruits. But you can also just add water to your food by making a soup. Eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories.
11. Some Whole Grains
Despite grains having gotten a bad rap in recent years, some types are definitely healthy. This includes some non-gluten, whole grains that are loaded with fiber and contain a decent amount of protein as well.
Notable examples include oats, brown rice, and quinoa. Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.
Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterward. Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.
If you’re on a very low-carb diet, then you’ll want to avoid grains, because they are high in carbohydrates. But there’s nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.
12. Avocados
Avocados are a unique type of fruit. Whereas most fruit is high in carbs, avocados are loaded with healthy fats. They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think. They also contain many important nutrients, including fiber and potassium.
13. Nuts
Despite being high in fat, nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fiber, and healthy fats. Eating nuts can improve metabolic health and even cause weight loss. Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.
14. Chili Pepper
Eating chili peppers may be useful on a weight-loss diet. They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.
This substance is even sold in supplement form and is a common ingredient in many commercial weight-loss supplements. One study showed that eating one gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers.
However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.
15. Coconut Oil
Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).
These fatty acids have been shown to boost satiety compared with other fats, as well as increase the number of calories burned. There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat.
Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea. So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.
Extra virgin olive oil is also worth mentioning here, because it is probably the healthiest fat on the planet.
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