Belly fat is a tough opponent in the process of losing weight and fat subsequently. And on top of that, belly fat is dangerous. It has to be. Things that are difficult to get rid of are generally dangerous. Belly fat is dangerous in the sense that it is linked to various diseases including diabetes and various heart diseases.
Hormonal imbalance is a major cause of belly fat accumulation. This is because hormonal imbalance can lead to slow metabolism, increased hunger, and stress levels which are some of the reasons for not losing weight and increasing fat accumulation. Another factor that is naturally controlled is the genes factor. If obesity runs in your previous generations, then even you have chances of accumulating fat in your belly region.
Some artificial factors which influence belly fat are stress, junk foods and beverages, lack of sleep, lack of exercise, sugary beverages and low protein diets. Even alcohol adds up to the body fat because alcohol gets broken down into sugar, the excess of which is converted and stored. These are some of the major reasons which lead to belly fat accumulation.
Now, there are certain foods that will help you to curb the belly fat accumulation and get a flat belly. So have a look at these belly fat burning foods and drinks.
It should be noted that some of the foods mentioned below contain fats, but the type of fat they contain is unsaturated which is a healthy fat. So don’t think that if these foods contain fats, they should instead lead to weight gain. Healthy fats and protein-rich foods help in weight control.
Avocado is a food that contains healthy fats. The healthy fat present in it is the monounsaturated fats which prevent the accumulation of sugar in the form of belly fat.
Also, avocado fills you up keeping your hunger pangs away along with supplying the necessary fibers to your body. It lowers the LDL ‘bad’ cholesterol and increases the HDL ‘good’ cholesterol.
Pulses are rich in proteins and contain a very low amount of fat. The protein in it helps in bodybuilding and improving the overall body functioning. This is because proteins are the major force behind the repair of the existing cells and muscles. Along with bodybuilding, it also helps in burning body fat.
3. Green tea
Green tea contains antioxidants which can help reduce belly fat.
Sipping green tea before workouts can increase the rate at which fat burns during aerobic exercise.
Though almonds are rich in fat, the type of fat it contains it unsaturated fat which is a healthy fat. It keeps you full for a longer time and suppresses cravings. This healthy fat which is mostly monounsaturated also burns the unhealthy fat which has accumulated in your body especially in the belly region by increasing the metabolic rate.
Almonds are a good source of omega 3 fatty acids which are generally not found in plant-based foods.
Other nuts such as walnuts and peanuts are healthy too. people who snack on nuts tend to have lower belly fat as compared to people who snack on carb-based foods.
Eggs are protein-rich foods. It is considered best to include eggs in your breakfast for weight loss. Eggs contain almost every nutrient required by the body in some amount. Eggs reduce belly fat as they help in faster weight loss.
Soup is light food. It is low in calories. Having soup before meals reduces the number of calories that you consume as it fills you up. Controlled eating will prevent excess nutrients to be stored in the body. Thus, it prevents fat accumulation in the body especially the belly region. Vegetable soup and chicken soup are the common ones.
7. Full-fat dairy products
Full-fat dairy products are full of nutrients required by the body. These keep you full for a longer duration of time thus helping in weight loss. High-fat foodstuffs form a part of ketogenic or keto diet which is an LCHF diet (low carb high fat) for weight loss. Low-fat dairy products are devoid of nutrients and do not keep the body satiated for a longer duration.
An advantage of the keto diet is that you don’t need to eat boring, bland diet foods, unlike the other diets. Here is the complete keto diet food list.
8. Legumes, and beans
Just like pulses, legumes, and beans are an excellent source of proteins, vitamins, fibers, and minerals. Another advantage is that they contain a very low amount of fats.
9. Green vegetables
Green vegetables such as spinach, kale, broccoli, collard greens, etc are rich in vitamins, minerals, dietary fibers, and water content.
These vegetables suppress the hunger pangs, making way to controlled eating along with boosting your metabolism and good digestion. Minerals contained in these can help offset the bloat-inducing effects caused by sodium. There are plenty of greens among many foods that contain zero calories. So include green vegetables in your diet for lowering your waist circumference.
Oats form a part of healthy meals. It is rich in fibers and contains protein in good amounts. The protein content is not as high as contained in pulses and beans. Steel-cut oats which are the least processed ones contain the highest protein among the other types of oats.
The carbohydrates in oats give you energy for your workouts while the fibers keep you full and aid in better digestion. Breakfast best suits the time to eat oatmeal for a better effect on your body.
11. Peanut butter
Peanut butter is rich in proteins and healthy fats. It is very healthy when consumed in a controlled amount and unhealthy when eaten aimlessly. It is high in calories.
One tablespoon of peanut butter (around 17g) contains around 100 calories. 2-3 Tbsp should is the optimum amount of consumption per day. When eaten carefully, the healthy fat in it can help in weight control, reducing the chances of weight gain.
12. Extra virgin olive oil
This oil is the healthiest of all oils. It is rich in healthy fats called monounsaturated fats apart from being loaded with powerful antioxidants.
it increases the hormones in the body which are responsible for breaking down fats including the fat present in the belly region.
But, it should be kept in mind that olive oil should be consumed in a limited amount as it is rich in calories;1 Tbsp contains 119 calories. 2-3 Tbsp a day is normal. You can consult your familiar nutritionist regarding this.
Many fruits help in weight loss and belly fat reduction. Fruits are generally rich in vitamins, minerals, and fibers. They are scarce in fat(avocado is an exception) and proteins. The fibers in fruits keep your stomach full and suppress the hunger pangs.
A large part of fruits is made up of water, so it hydrates your body. Apart from it, it boosts up the body’s metabolism and helps in eliminating toxins from the body. Some of the fat-burning fruits are kiwi, orange, apple, banana, watermelon. Check out fruits you should eat for weight loss.
Peas are rich in nutrients such as magnesium, potassium, and iron which improves the oxygen supply to the blood.
15. Whole grains
Whole grains such as brown rice and millet are good sources of proteins, vitamins, and minerals. They are rich in dietary fibers as well. The dietary fibers keep you full making you eat less and aids in better digestion. Controlled eating and better digestion is key to weight loss.
Fish is a rich source of proteins and omega 3 fatty acids. As I have already said proteins help in muscle building. Omega 3s are healthy fats that improve metabolism and reduces inflammation.
As weight gain is affected by stress and inflammation, the omega 3 fatty acids contained in fish actually help in lowering the chances of gaining weight. This fat also improves the cardiovascular system leading to better blood circulation and improved heart rate.
Fish oil is very beneficial for the overall health of the body. One spoonful a day of it keeps the body functioning balanced.
17. Pumpkin seeds
Pumpkin seeds boast in fibers along with providing the immune system boosting zinc. The fibers present in it helps in filling you up and suppresses your hunger pangs.
18. Apple cider vinegar
A type of vinegar made from apple cider. Apple cider vinegar has various health benefits. One of them is that it helps in belly fat burning. It accelerates the process of fat burning by stimulating metabolic processes. Thus, it also prevents fat accumulation.
You can either sip it directly or mix 2-3 tsp in a glass of water and have it around 30 minutes before every meal. It fills up your stomach and suppresses your hunger pangs. It makes you eat fewer calories and promotes fullness.
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