Top 11 Best Foods to Lose Belly Fat
Belly fat indeed makes the overall appearance looks ugly, and it also increases the number of health risks.
The fat under the belly skin lies in the abdominal cavity and surrounds internal organs.
Moreover, belly fat is also associated with an increased risk of heart disease, diabetes type 2, cancers, and even premature aging.
With all the bad effects of belly fat, no wonder lots of people struggle to lose weight and get in shape. Not only to get a better appearance but also to get a healthier body.
Belly fat is sure one tough opponent when it comes to losing weight. But there are some healthy foods to help to lose belly fat faster than you ever think.
Avocado
Seriously, people need to stop thinking badly about good fat. Avocado is rich in good fat of monounsaturated fat that can suppress appetite and prevent belly fat.
The fat in avocado helps the body to absorb carotenoids which is a cancer-fighting substance.
Besides, the mineral in avocado such as potassium helps regulate blood sugar and support better heart function. A recent study reports that creamy avocado helps in reducing belly fat.
Even though you do not consume avocado every day, incorporating this fruit into a balanced diet is enough.
Fatty fish
It may sound ridiculous, but the secret to losing belly fat is to consume more fat. Besides avocado, one good source of healthy fat is salmon.
This fatty fish is rich in omega-3 fatty acids, which help reducing fat. Also, omega-3 fatty acid helps you feel full longer and less craving for snacks.
Besides omega-3 fatty acids, salmon is also rich in vitamin D, which is important to help increasing body metabolism, maintaining mental health, and regulating bone density.
Other sources of fatty fish besides salmon are canned tuna, herring, mackerel, and other oily fish.
Oatmeal and barley
Besides healthy fat, carbohydrate is also needed when it comes to losing belly fat.
Instead of consuming white rice or white bread, oatmeal and barley can be a good sources of carbohydrates.
Oatmeal and barley contain high soluble fiber or also called beta-glucans. This fiber helps to suppress blood sugar better than brown or white rice.
This soluble fiber forms a gel in the small intestine, which promotes better metabolism.
Also, oatmeal and barely help you feel full longer, which results in less craving for snacks or extra calories.
Eggs
Another secret of losing weight is consuming enough protein. Most people cut their calorie intake when they want to lose weight. It is just fine, but make sure not to cut too much on protein.
Protein keeps the muscle mass when you are losing weight so you can burn fat. Besides, a good amount of protein should be able to keep you feel full longer than carbohydrates.
Eggs are a good source of protein which is cheap and easy to find.
Nuts and Seeds
Nuts and seeds are a good option for a healthy snack when you want to lose weight.
Nuts contain a good amount of healthy fat, antioxidants, vitamin, minerals, and also fiber. Added to nuts, seeds also contain a good amount of nutrients to help in losing belly fat.
You can make your nuts and seeds mix from almond, peanut, walnut, macadamia, hazelnut, sunflower seed, pumpkin seed, and more.
For a healthier option, choose non-frying nuts and seeds and always remember to consume in moderation.
Yogurt
Afraid to eat yogurt? You better not. Yogurt is one good source of calcium besides milk and cheese. Calcium is one important mineral when you are going to lose belly fat.
If the calcium in the body is low, the hormone in the body will use the calcium stored in the bone.
At the same time, the body wills burn less fat when the calcium in the body is low.
Make sure to consume enough calcium from three serving dairy products such as cheese, milk, or yogurt.
Whole grains
If you are the type of person who cannot ditch carbohydrates, then it is time to choose whole grain products.
Refined grain such as rice, bread, and pasta increases belly fat, but whole grain helps reducing belly fat. A moderate amount of whole grain should be able to make you less hungry.
Make sure to consume whole grains according to the calorie intake; for example, when you are less active, eat a smaller serving of whole grain and the other way around.
Pickle
Pickle is the fermentation of vegetables in vinegar and water. This food barely has any calories but is rich in fiber.
The acidity in pickle also increases metabolism and promote more carb-burning by 40 percent.
This fermentation food includes cucumber pickles, kimchi, miso paste, and other fermented vegetables.
Berries
Raspberries and blueberries may be small, but it contains high antioxidants substances. Antioxidants in berries help improve blood flow, resulting in better delivery of nutrients and oxygen to the muscles.
When muscles get enough nutrients and oxygen, you can have better cardio and easier to lose weight.
You can mix berries with other food such as yogurt or oatmeal for faster belly fat burning.
Green vegetables
Green vegetables are a staple when it comes to losing belly fat. Spinach, dinosaur kale, and other vegetables are good sources of fiber, vitamins, and minerals.
Incorporating a good amount of fiber from green vegetables helps you feel full longer.
Plus, green vegetables promote better bowel movement and help cleaning the gut.
This is because green vegetables promote good bacteria growth in the gut, which prevents gut colonizing and prevents belly fat storage.
Chocolate
Craving for dessert but the worry of gaining belly fat? Chocolate is one healthy dessert or snack which helps reducing body fat and shrink belly fat.
This is because chocolate contains an anti-inflammatory substance called flavonoids.
However, not all chocolate bars have this healthy substance. Make sure only to choose 70 percent cacao and non-‘alkalized’ chocolate.
The ‘alkalized’ chocolate has reduced flavonoids. Also, always consume chocolate in a moderate amount and avoid too much consumption even if it is good for the body.