There are foods that burn belly fat – by eating certain nutritious foods you can flatten your belly, and lose that spare tire – -without dieting.
Despite all your best diet, nutrition and exercise efforts, you just can’t lose the extra weight around your middle. Sound familiar? Surprise! Thanks to several decades of research and scientific studies, there’s proof that by eating certain nutritious foods you can flatten your belly, and lose that spare tire–without dieting. There’s no time like the present to adopt a new healthy and nutritious diet plan, and lose those few extra pounds. Shrinking an expanding waistline is not only a matter of vanity–excess belly fat can significantly increase your risk of heart disease, as well as other dangerous medical conditions. If you are patient, and have the desire to keep those pounds off for good, check out these fat burning foods.
What’s the skinny on foods that burn belly fat?
Between 10 and 30% of the calories you use each day get burned by the simple act of digesting your food. How cool is that? Satisfying your food cravings with the right foods can burn calories! To break that down further, your body uses more calories to digest protein (about 25 burned for every 100 consumed) than it does to digest fats and carbohydrates (10 to 15 burned for every 100 consumed).
Try these foods that burn belly fat:
Oatmeal – Your morning snack attack is caused by a dip in blood sugar levels. Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run.
TIP: Steer clear of the sugary flavored varieties. Choose the plain stuff, and sweeten it with berries, dried cranberries or raisins. Add a little peanut butter to keep you full longer.
Almonds and Other Nuts – Go nuts! They slim your tummy by keeping it full. A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day, or one palmful, to satisfy your hunger pangs without overloading on calories. Eating nuts can also lower your cholesterol
TIP: Skip salted nuts if you have high blood pressure. Check the sodium levels on dry-roasted or eat raw.
Protein Powder – It’s not just for gym rats! Protein powder contains amino acids that burn fat and build muscle. Click here to try a delicious fruit detox smoothie with protein.
TIP: Use a good quality protein powder–read the label. You are looking for a powder with low carbohydrates, and about 80% protein.
Olive Oil – Everyone needs a little fat — it controls hunger. Go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol under control and satisfy cravings.
TIP: Steer clear of hydrogenated vegetable oils; they’re loaded with unhealthy trans fat.
Berries – Berries pack a lot of fiber into a tiny package, and are loaded with vitamins and antioxidants. Just one cup of raspberries has six grams of fiber.
TIP: Take advantage of the season to get great prices, and freeze additional berries for future uses.
Eggs –Eggs are super high in protein and can help you burn that unwanted belly fat. They contain vitamin B12, which your body needs to metabolize fat. In fact, researchers found that people who ate eggs for breakfast every day lost more weight than those who ate bagels.
TIP: Talk to your doctor first if your cholesterol is high. The latest research is allowing up to 7 a week, and recent studies have shown that dietary cholesterol has a minimal impact on blood cholesterol. Dietary fat is the real culprit that raises your bad cholesterol levels.
Beans and Legumes – Beans are low-cal and packed with protein and fiber, which help you tone up and lose weight. Instead of meat, try eating a bean based meal once a week. You’ll cut out a lot of saturated fat and replace it with fiber. Add to pasta salads or make a healthy burrito.
TIP: Refried beans are high in saturated fat. Choose plain black, pinto, or other varieties instead.
Lean Meats and Fish – Our bodies burn more calories digesting protein than carbs or fat. Want the leanest meat out there? Opt for turkey, but to cut down even more on saturated fat, choose fish. Go for tuna and salmon — they are full of omega-3s, which help prevent stress chemicals that promote the fat that sits over your abdomen.
TIP: Stay clear of cured meats and sausage–they have a lot of saturated fat.
Whole Grains – Our bodies needs carbohydrates, so it is not a good idea to go without them. When eating carbs, always choose whole grains — their fiber keeps you from getting hungry. There are wonderful whole grains pastas available that also contain protein, and omega-3 fatty acids.
TIP: Sometimes bread labeled “wheat” has been stripped of all of its fiber and nutrients. Look for “whole grain” or “100 percent whole wheat.”
Peanut Butter – Who would have guessed that PB could be waist-friendly too? PB is packed with niacin, which keeps the digestive system on track and prevents belly bloat. Just keep an eye on portion size: Peanut butter does have a lot of fat, so limit yourself to no more than two tablespoons a day.
TIP: Pick all-natural PB, which doesn’t contain added sugar.
Green Vegetables – Besides being abdundant in antioxidants maybe, green veggies can help shrink your waistline. Veggies like spinach and broccoli are loaded with fiber and very few calories.
TIP: Have a salad before a meal and you’ll be satisfied with smaller portions later. Ask for dressing on the side, or make your own. Bottled dressings can be high in fat and may contain unhealthy preservatives.
Yogurt – calcium helps break down fat and may even prevent it from forming! The ability of yogurt to reduce belly fat has been linked to its high calcium content. It can also help improve your digestion, which can decrease abdominal bloating as well.
TIP: Always pick low-fat or fat-free dairy over the full-fat versions. Top with berries to add fiber.
Avocados – In addition to containing lots of heart-healthy monounsaturated fats, avocados are a terrific source of filling fiber (11 to 17 grams per avocado!), making them a great food for staving off hunger.
TIP: Avocados are high in calories, so try to keep it to about ½ cup a day.
Iced tea – Tea, especially green tea, is rich in antioxidants that have been proven to speed metabolism. In fact, according to Swiss researchers, tea-drinking subjects burn a whopping 266 more calories per day than those who abstain.
Flat Belly Rx:
- Prepare as many of your own meals as you can–this way you can avoid huge restaurant portions and calorie overload.
- Try to eliminate added sugars—this is the simplest way to clean up any diet.
- Don’t fear fat—the healthy fats listed above are filling and add flavor to meals, which will help you avoid feeling deprived.
Check out this video to learn more about form when working your core muscles, or try a Pilates class.
One more suggestion: Belly laughing. It works by contracting all three abdominal muscle groups—something that most aerobic exercises can’t do in the same way. So laugh as much as you can and get attractive abs as a pleasant present in return.
Let the belly flattening begin!