Belly fat is dangerous. Not only does it prevent you from becoming a fashion-forward (about those amazing crop tops for sports), but it is also closely related to diabetes, heart disease, and insulin resistance. It can affect anyone, regardless of age, genetics. Therefore, you must solve this problem immediately by eating food that can help mobilize this stubborn fat. In this article, I will list 25 kinds of foods to burn belly fat so that you can live a healthy and happy life. But before that, let me tell you the reason for the accumulation of fat in the stomach area.
Why does fat accumulate in your belly?
There are many reasons for the accumulation of fat. I will discuss few of them here for your understanding:
Hormones play an important role in determining the distribution of fat in the body. And any hormonal imbalance will lead to increased hunger, slow metabolism and increased stress, leading to accumulation of abdominal fat.
If obesity runs in your genes, you are more likely to accumulate fat in your belly.
It’s human nature to eat too much under pressure, which eventually leads to fat accumulation.
Lack of sleep
This can cause indigestion and bloating, which can cause the abdomen to swell. Lack of sleep can also increase the production of stress hormones in the body, leading to overall weight gain.
Sugary foods and drinks
Sugary foods and drinks are disguised demons. They contain a lot of additives, preservatives and artificial colors. Although drinking them may seem fun and cool, they are the main contributor to belly fat.
It breaks down into sugar in the body, and excess sugar is converted into fat. Alcohol can also cause dehydration, leading to abnormal metabolism. This in turn leads to inflammation and abdominal obesity caused by inflammation.
Trans fats are unhealthy fats found in junk foods such as fried foods, processed foods, and biscuits. They tend to accumulate fat in the abdomen, slow down fat metabolism, and increase the number of harmful free oxygen free radicals in the body.
Loss of vitality can also cause abdominal fat accumulation. A sedentary lifestyle is the main reason for the increased incidence of obesity worldwide. Desktop work, sitcoms and sleepiness are pushing people to face obesity and obesity-related diseases.
Low protein diet
In reducing belly fat, a low-protein diet can also be harmful. Protein is a building block, from hair to muscles and hormones. When you are on a low-protein diet, your muscles become weak and your body functions slow down. This leads to high stress and inflammation, increased toxicity and slow metabolism.
Women going through menopause experience many hormonal ups and downs. During this period, high levels of cortisol (or stress hormone) are responsible for women to gain belly fat. But menopause itself is not responsible for belly fat. This is also due to the sedentary lifestyle.
Wrong gut bacteria
Good intestinal bacteria help digestion and prevent abdominal fat accumulation. Eating foods that do not promote the growth of these bacteria, such as processed foods and fried foods, may cause abdominal distension. Eating yogurt or probiotic drinks can increase the number of intestinal bacteria and reduce belly fat.
Juice is good for you, but not packaged juice. The packaged, bottled or canned juice contains artificial flavors, colors, preservatives and sugar. These are harmful to your overall health and should be avoided.
If you suffer from IBS/IBD, a low-fiber diet is good for you. But if you are not, they can cause weight gain, especially in the abdominal area. White rice, flour and peeled fruits are low in fiber. Dietary fiber helps increase the feeling of fullness and helps the movement of stool in the colon. When you do not consume enough dietary fiber, you may feel hungry from constipation.
So, these are the main reasons for the accumulation of fat in your belly. Now, let us see which foods can help you to burn belly fat.
Fruits are rich in vitamins and minerals. Therefore, make them an important part of burning belly fat in your daily diet. Citrus fruits such as oranges, lemons, kiwis, oranges, and fresh limes are excellent fat burning agents that promote metabolism. Compared with other fruits, the acids present in them burn fat faster. Other fat-burning fruits include apples, watermelons, grapes, and strawberries.
Foods to burn belly fat
Pulse is rich in protein, low in calories and fat. It is one one of the main foods to burn belly fat. The leptons present in pulse helps build muscle mass, accelerate metabolism, and improve overall body function. Simple cooking dal is healthier than frying dal.
Fish is an important source of protein and omega-3 fatty acids. Protein helps build muscle, and omega-3 fatty acids can reduce inflammation in the body and increase metabolic rate. In addition, the lower the inflammation, the lower the chance of weight gain caused by stress and inflammation.
Almonds contain good fats that do not increase calories. These are one of the main foods to burn belly fat.They are a good source of nutrition for vegetarians to burn fat. They are also rich in omega-3 fatty acids that can increase energy and metabolism.
5. Beans and legumes
Beans and legumes are good sources of protein, fiber, vitamins and minerals. Eating them regularly can help suppress hunger and prevent overeating. In addition, they are an important source of protein for vegans and vegetarians. Try mixing three different beans to provide different micronutrients for your body.
6. Spinach and other green vegetables
Vegetables such as spinach, shredded radish, carrots, broccoli and turnips are rich in vitamins, minerals, water and dietary fiber. In fact, they are lower in calories than fruits. These vegetables can help reduce belly fat, prevent you from overeating, promote your metabolism, help good digestion and clean the colon. These calories are low and are the best choice for consuming healthy snacks (cucumber, carrot and beetroot) to curb junk food.
7. Dairy products
If you are not lactose intolerant, whole milk, whole yogurt and feta cheese are all dairy products that must be included in your diet. It is recommended to use full-fat dairy products, because these dairy products contain nutrients, which will make you full for a long time, resulting in weight loss. Slim or skimmed milk has no nutrients and will not let your hunger linger in the bay.
Oats are rich in fiber and help digestion. They contain insoluble fiber and carbohydrates to curb hunger, provide better exercise for colon, and reduce body fat content. Eating a bowl of oatmeal and skim milk for breakfast is the best thing you can do every morning. When you buy oatmeal, make sure you choose an unflavored oatmeal, because flavoured oatmeal contains sugar and chemicals.
9. Peanut Butter
Although peanut butter is high in calories, it can sweeten your breakfast. Nut butter contains protein and healthy fats, which can reduce the chance of weight gain. But be careful about the amount consumed-don’t exceed the daily threshold of two tablespoons of nut butter per day.
10. Olive oil
Olive oil is a light, low-calorie, delicious and delicately aromatic oil. In general, cooking with olive oil is beneficial for weight loss and maintaining health because it helps reduce bad or low-density lipoprotein cholesterol and increases good or high-density lipoprotein cholesterol levels. This is a weight loss and heart friendly healthy oil that can be used to cook or flavor food.
11. Whole grains
Cereals such as millet, quinoa and brown rice are good sources of protein, vitamins, minerals and dietary fiber. Consuming these foods will relieve your hunger, improve muscle mass, help digestion, and cleanse the colon. This in turn will help you lose belly fat easily.
12. Protein powder
If you cannot eat foods rich in protein sources, protein powder is a good choice. You can use whey protein, any vegan protein powder or homemade protein powder to improve muscle mass, increase metabolism, and get rid of annoying belly fat in just a few days.
13. Chia Seeds
Chia seeds are amazing for weight loss. It is also included in the list of foods to burn belly fat. Now, adding chia seeds to smoothies, salads and breakfast bowls has become a trend. They are an important source of protein and healthy fats. Two tablespoons of chia seeds contain 10 grams of dietary fiber. Therefore, eating chia seeds can prevent you from overeating at the wrong time of the day, improve digestion and metabolism, and support your intestinal health, leading to steady weight loss.
According to Euphebe Nutrition and Strategic Development Executive Director, Kayleen St. John, low levels of vitamin D are related to abdominal obesity. Mushrooms are an important source of vitamin D and protein. They have low heat and high water content. You can easily prepare mushroom soup or add it to salads and sandwiches to make a delicious lunch or dinner without worrying about calories.
Raspberries are an important source of vitamin C, which is a natural antioxidant that helps to remove toxins from the body. They also contain dietary fiber. It is said that about 30 grams of raspberries per day can offset 300 calories and cause about 30 pounds of weight loss in a year, making them one of the very effective belly fat burning foods there. Therefore, include them in your diet to lose slack and get a slim belly.
16. Coconut oil
Coconut oil has a good effect on blood lipid levels and can even help reduce belly fat. Loaded with healthy fats, coconut oil can lower cholesterol levels in the blood, improve digestion, and improve overall immunity. Use food grade coconut oil for cooking.
According to Julianna Hever, author of the Mediterranean Diet, drinking soup before meals can help reduce the number of calories consumed. This in turn helps prevent abdominal fat accumulation. You must eat vegetables, chicken or mushroom broth. The ideal way is to make soup at home to get the most benefit.
A study published in the International Journal of Obesity compared the weight loss of an egg in breakfast with the weight loss of a bagel containing similar calories. The results are amazing. Participants who ate two eggs for breakfast lost 65% of their weight and their waist circumference decreased by 34%. This is because eggs are an important source of protein, and water and fat-soluble vitamins help maintain hunger and build lean muscle.
19. Spicy Chili
Chili peppers such as hot peppers, green peppers and red peppers contain vitamin C and capsaicin, which help increase the metabolic rate and burn fat. Consuming these peppers can help you lose weight, and it can also control relaxation in the abdominal area. Add chili or red chili flakes to the salad, and green chili into the fritters or omelet. They not only enhance the taste, but also make you slim.
Broccoli is one of the best belly fat burning food. From reducing obesity to treating cancer, it offers a wide range of benefits. In fact, experts believe that eating broccoli can avoid the possibility of type 2 diabetes. The phytonutrients in broccoli help to remove toxins, reduce inflammation, increase metabolic rate, and improve the body’s immunity belly.
Nuts like walnuts, macadamia nuts, pine nuts and pistachios are good for weight loss. They contain healthy fats and proteins, which can increase satiety, improve the taste of food, and prevent you from eating junk foods with other trans fats. In fact, according to a 2015 study in the Journal of the American Heart Association, people with nut snacks tend to have lower belly fat.
Farro or Emmer is a wheat product that has been dried and sold. It can be added to soups and salads after cooking in water. High in dietary fiber, iron, B vitamins, zinc, protein and magnesium. Because it is a good source of protein and dietary fiber, it can keep you full for a long time, help build muscle and clean the colon. Consume of farro at breakfast, lunch or dinner and you will immediately notice the difference in your hunger cycle.
Yogurt contains good intestinal bacteria, which helps digestion and take care of gut health. In a study published in the British Journal of Nutrition, scientists found that women who took probiotics lost twice as much weight as women who did not take probiotics. Use yogurt from your diet to make smoothies, salad dressings, etc.
Sauerkraut is a fermented food. Kimchi (pickled vegetables) is a good source of probiotics or gut bacteria, and helps to reduce bloating and improve digestion. According to Frank Lipmann, founder of Eleven Health Center in New York City, adding sauerkraut to your diet can help protect your intestines from pathogenic bacteria that may cause health problems.
Spirulina is low in calories, rich in protein, anti-inflammatory, suppresses appetite, lowers blood lipids and lowers blood pressure. This single-cell protein is the perfect belly fat reduction supplement and you can include it in your diet after consulting your doctor. You can add it to salads, smoothies and juices.
These are the 25 belly fat burning foods you must include in your diet.
- Avoid packaging juices, sodas and energy drinks.
- Every meal has protein.
- Cut carbohydrates from your diet.
- Eat fiber-rich foods, especially thick fiber.
- Exercise is very effective in reducing belly fat. Therefore, you must exercise regularly.
- Keep track of your meals and find out what and how much you eat.
Abdominal fat is stubborn and will not disappear in one day. Here, persistence is the key to success. Keep building new healthy habits and you will see positive results. In addition, make your goals realistic. Not eating and vigorous exercise may make you weak and cause weight gain. So, plan your activity level and diet to lose belly fat without losing muscle mass. Take care!
If you want a diet plan to lose weight fast, check out this article.