The Best Foods To Eat To Lose Belly Fat
Belly fat is one of the hardest areas to target when it comes to losing body fat. Sometimes it doesn’t matter how much cardio, crunches or leg raises you do, the belly fat seems to stay the same and refuses to take a hike.
This could be due to many reasons like consuming too many calories in a day, not getting enough exercise, poor diet choices or lack of good sleep.
I may not be able to tell you what exactly is keeping you from losing belly fat since everyone’s situation is different but I can help you make some smart food choices that will aid you in burning belly fat.
The following is a list of the best foods to eat to lose belly fat.
A recent study from The University of Michigan suggests that a diet rich in blueberries may help us shed some abdominal fat. Even though the experiment was done with mice they do share some biological, genetic and behavioral characteristics that closely resemble that of our own.
By looking at fat muscle tissue they found that blueberry intake affects genes related to fat burning and fat storage resulting in lower abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose and insulin sensitivity, which are measures of how well the body processes’ glucose for energy.
Next time you are at the grocery store pick up an extra pack of blueberries!
Can an apple a day help keep the extra pounds away? Yes!
This delicious fruit has been shown to reduce belly fat in overweight individuals. A compound called polyphenols in apples plays an important role in the metabolism of all types of body fat.
Apples also contain a non-digestible compound that promotes the growth of good bacteria in your gut. This is important because the bacteria will help reduce chronic inflammation, which increases the risk of obesity.
All apples are great but the Granny Smith apples are the best for weight loss!
Here are some other benefits you get when eating apples:
- Help you boost your immune system with vitamin C
- Helps reduce spikes in blood sugar
- Reduce cholesterol
- Protect against cardiovascular disease
Eggs are rich in vitamin B12 and protein which are helpful in breaking down fat. Another cool thing about eating eggs is that the egg yolk has a high micro-nutrient density for each calorie.
What does that mean? Well…these nutrients help you regulate your appetite for the day which in return help you eat less. Research cited in Fitness magazine found that people who ate eggs for breakfast felt less hungry throughout the day.
Eating whole eggs will help maintain healthy fat burning hormones in the body. They are also loaded with all the essential amino acid to help with your body’s daily maintenance.
This amazing superfood is loaded with vitamins, minerals, healthy fats and fiber. A serving size of 100 grams or about half an avocado contains around 160 calories. About 77% of their calories come from fat which makes them a good source of fat!
There is no evidence that avocados can improve weight loss BUT there is preliminary evidence that it may help fight weight gain.
The monounsaturated fats in avocados seem to have beneficial qualities such as increasing the rate at which fat is burned, may help burn more calories after eating, help reduce appetite and reduce the desire to eat after a meal.
Having a cup of coffee in the morning to start your day may not be a bad idea if you are trying to burn some extra belly fat. Coffee contains caffeine which is one of the few substances known to help mobilize fat from your fat tissues.
It does this by increasing blood levels of a hormone called epinephrine (adrenaline) which travel through your blood and to the fat tissue signaling them to break down and release into your bloodstream.
Drinking coffee will also boost your resting metabolic rate (RMR) (the rate you burn calories at rest). The higher your metabolic rate the easier it is for you to lose weight.
Just one cup of coffee can boost calorie burning by 4% over the course of two to two and a half hours. Skip all the added sugars and creamers in order to take advantage of these benefits.
Your best bet is simply black coffee. No added sugar or creamers. It may not be everyone favorite way to drink coffee but once you get used to it’s’s really not that bad!
Green tea is loaded with fat burning benefits. A study has shown that people who took 3 doses of green tea extract per day increase calorie burning by 3.5% in a 24-hour period. It also increases your metabolic rate and is loaded with antioxidants and other plant compounds that may benefit your health.
An important substance in green tea other than caffeine is epigallocatechin gallate (EGCG). This substance can boost metabolism and inhibits an enzyme that breaks down a hormone call norepinephrine.
When the enzyme is inhibited the amount of norepinephrine increases thus promoting fat cells to breakdown more fat which is released into your bloodstream to be used for energy.
Instead of drinking a pre-workout drink before hitting the gym, make a cup of green tea to help kick start fat burning before you get in the gym!
If you have never tried coconut oil before then your missing out on some abdominal fat burning benefits.
Coconut oil has been shown to boost metabolism and help reduce appetite. There was a study done on two groups of women who were given either 30 grams of coconut oil or soybean oil for 28 days.
Even though both groups lost weight only the coconut oil group had a decrease in belly fat while the soybean oil group had a mild increase in belly fat. The coconut oil did not cause overall weight loss compared to soybean oil but it did lead to a significant reduction in belly fat!
Another study done on obese men who took 30 grams of coconut oil for 4 weeks reduced waist circumference by 2.86 cm or 1.1 inches.
The weight loss effect of coconut oil is fairly mild except for abdominal fat. Having a lot of belly fat can cause inflammation, diabetes and heart disease.
Adding some coconut oil to combat any unwanted belly fat will help keep your waistline looking good. Combine this with a low carb diet and added protein will only help boost results.
Personally, I love cooking and adding some coconut oil to my protein shakes!
Keeping a healthy balanced diet is important when trying to reduce belly fat. Adding all or some of these foods to your diet can certainly aid in reducing belly fat but without a balanced diet, it may be difficult to actually see the result overall.
If your like me and hate counting calories just listen to your body. Once you feel full when eating simply stop and move on with your day. All the foods listed above will help aid you in weight loss, reduce appetite, and help shed some extra belly fat off your waist.
Remember to stay discipline and always keep a clear picture of your goal in mind. If you guys have any questions or know of any other foods that help reduce belly fat or body fat overall please comment below!