Losing belly fat is a common goal for many including myself, not just for cosmetic purposes but also for health reasons. Let’s explore Foods That Will Burn Belly Fat.
Fat accumulation around the belly has been strongly linked to serious health conditions, including type 2 diabetes and heart disease.
Research shows that even with a healthy weight, belly fat may increase the risk of premature death.
And in most cases, belly fat is the most difficult to lose, but there are strategies including specific foods that can help you target this area and lose more fat, than when consuming other foods. Keep reading to find out what these foods are
What Is Belly Fat and Why Is It Harmful?
Belly fat, also known as visceral fat, is fat inside the abdominal cavity, including surrounding internal organs.
It’s difficult to tell how much abdominal fat someone has, but a large waist and a protruding belly are the two significant signs of too much belly fat.
According to research, belly fat produces inflammatory markers and promotes long-lasting inflammation. This increases the risk of insulin resistance, type 2 diabetes, heart disease, and certain cancers.
For example, prolonged inflammation may cause plaque formation within the arteries. When the plaque gets larger, it can rupture and cause blockage either partially or entirely, leading to an obstruction in the major artery supplying the heart leading to a heart attack.
Besides releasing inflammatory markers, belly fat also releases free fatty acids that travel to the liver, causing fat buildup, potentially causing insulin resistance with subsequent type 2 diabetes.
These free fatty acids can also influence blood lipid production leading to an increase in total cholesterol and LDL (bad cholesterol) while decreasing the HDL cholesterol.
What Causes Belly Fat
There are various reasons as to why one can develop belly fat, including:
- A sedentary lifestyle and physical inactivity
- A poor diet, including sugary foods and beverages, and processed foods rich in trans fats
- Stress and cortisol
- Too much alcohol
- Less protein consumption
- Poor gut health
- Low fiber intake
- Poor sleep patterns
- Genetic predisposition
Foods that Can Help You Burn Belly Fat
If struggling to lose belly fat, try incorporating more of these foods into your diet.
1. Chia Seeds
Chia seeds are a powerhouse full of antioxidants, healthy fats, and fiber, making them a great go-to for burning belly fat.
Two tablespoons of chia contain 10 grams of fiber, approximately 40 percent of your daily fiber requirements. According to research consuming more than 30 percent of your daily fiber requirement can make you lose weight as if you were following a more complicated diet. 9 Proven Health Benefits of Chia Seeds
Chia seeds are rich in soluble fiber, which attracts water to form a gel-like substance. This helps slow digestion, keep you full for longer, and prevent overeating, thus reducing your calorie intake and promoting weight loss.
Chia seeds are also high in protein which helps curb your appetite and food intake.
Protein is considered the most weight loss-friendly macronutrient that fights cravings, thus preventing the excess weight from targeting your midsection.
To get the most out of chia seeds, sprinkle them on smoothies, yogurt, or porridge. You can also add them to cereals, vegetables, and rice dishes.
According to experts, the best way to consume chia seeds for weight loss is before your first and last meal of the day. That is before breakfast and before dinner.
A quick chia seed recipe for belly fat includes mixing two teaspoons of chia seeds, 2 teaspoons of lemon juice, and a teaspoon of raw honey and consuming it every day before breakfast.
Chia Seeds Recipes
Grapefruit is a significant fat-burning fruit, according to research. It’s rich in enzymes that promote glucose breakdown and boost metabolism, which can help you burn belly fat.
Try squeezing grapefruit into your drinking water or include a few slices to help boost your breakfast.
Research shows that even sniffing grapefruit essential oil can help promote metabolism and reduce appetite. Topical application of grapefruit oil has also been shown to reduce hunger and cravings, making it easier to lose belly fat. See Grapefruit Smoothie.
Grapefruit also contains high levels of vitamin C, which helps to protect against heart disease and stroke. Grapefruit also has lots of other antioxidants that are good for your immune system and help your body fight off diseases like cancer.
3. Legumes and beans
Regular consumption of legumes and beans, including black, white, and navy beans, lentils, and chickpeas, can help you lose belly fat. This is because they are rich in soluble fiber, which fights inflammation that gives rise to belly fat accumulation. Top 5 Best Beans To Eat
The soluble fiber in beans has also been shown to control appetite, regulate blood glucose levels, and aid digestion, which altogether boosts metabolism and helps with fat loss. Are Garbanzo Beans Good For You?
Eating beans more often may lower your risk of obesity, diabetes, cardiovascular condition, and certain cancers. See Lupini Beans
Whole grain oats contain 55 percent soluble fiber and 45 percent insoluble fiber. This helps support digestive health, balance blood sugar, control appetite, and more. 11 Amazing Benefits Of Oatmeal
Oats are also low in calories but will make you feel full longer, lower blood lipid levels and promote fat burning processes in the body, causing you to lose belly fat.
Surprisingly, oats are also a good source of plant-based protein, with a 2/3 cup of dry oat providing more than 8 grams of protein. Protein can help you build muscle and lose weight. A diet high in protein is also good for keeping your blood sugar levels regulated, providing you with energy throughout the day.
Besides burning belly fat and being a good source of protein, oats are a good source of antioxidants, which can protect your body from damage caused by free radicals. Antioxidants have been shown to help improve heart health, decrease the risk of cancer, and reduce the symptoms of arthritis.
They are also a good source of manganese, magnesium, and potassium, which are all essential for maintaining overall health. Manganese is especially important for bone health, while potassium helps regulate blood pressure and fluid balance.
Additionally, oats contain beta-glucans, which have been shown to have anti-inflammatory properties.
Finally, oats are a great way to get your daily dose of vitamins and minerals. Aside from being high in fiber and antioxidants, oats are also rich in vitamin B6 and vitamin E
- Vegan Banana Oatmeal Pancakes
- Vegan Oatmeal Burgers
- Banana Oatmeal Recipe
- Breakfast Banana Split
- Strawberry Breakfast Cake
5. Green leafy vegetables
Leafy greens like spinach, kale, swiss chard collard greens are rich in minerals, vitamins, fiber, phytochemicals, and antioxidants such as catechins and anthocyanins, which can increase your body’s ability to burn fat. Best Winter Vegetables
In addition, vegetables are low in calories, and no matter how much you eat, they won’t cause you to store fat, but can instead help improve digestion and promote your dietary intake. Best Eggplant Recipes.
List Of Green Leafy Vegetables
Green Leafy Vegetables Recipes
- Vegan Collard Greens
- Jamaican Callaloo
- Air Fryer Kale Chips
- Vegan Greens
- Sauteed Swiss Chards
- Beet Greens
- Roasted Broccoli Rabe
- Radish Greens
- Jamaican Steamed Cabbage
- Roasted Broccolini
- Jamaican Bok Choy
- Vegan Kale Salad
6. Kiwi fruit
When it comes to losing belly fat, Kiwi fruit is one of the best options out there. Why? Kiwi fruit is high in fiber and low in sugar, making it a healthy snack option. The fiber in kiwi fruit helps keep you feeling full longer, so you will not overeat. Additionally, the low sugar content means that kiwi fruit is a good option for people who are trying to cut down on their calorie intake.
Fiber is also important for maintaining a healthy gut bacteria balance which helps boost the immune system.
Other benefits of consuming kiwi fruit include:
Kiwis improve heart health.
Kiwis contain high levels of antioxidants and vitamin C. These nutrients help to protect the heart from damage caused by free radicals.
Kiwis help to reduce inflammation.
Inflammation is responsible for many health problems, including heart disease, stroke, and cancer. Kiwis contain polyphenols, which have anti-inflammatory properties.
Kiwis help to improve cognitive function.
Studies have shown that kiwis can help improve cognitive function and memory in elderly adults. This is likely due to the antioxidant content of kiwis and their ability to boost blood flow to the brain.
7. Cayenne pepper
Cayenne pepper has many powerful effects on the human body. In addition to its hot and spicy flavor, its benefits include a reduced appetite, greater fat burning, antioxidant protection, and more.
It has been used for centuries to suppress appetite and burn fat. Ingestion of cayenne pepper increases thermogenesis, or the body’s ability to produce heat, which leads to weight loss. Additionally, cayenne pepper extract has been shown to boost metabolism and help reduce fat storage.
Cayenne pepper contains capsaicin, which is the substance that makes chili peppers hot. Capsaicin is also a natural stimulant responsible for cayenne’s fat-burning properties.
If you’re looking for an effective way to burn belly fat and lower your appetite, cayenne pepper may be the answer for you. Keep in mind that consuming large amounts of cayenne pepper may cause some irritation in your mouth and stomach. So start with a smaller dose to see how well you can tolerate it before going for higher quantities.
Avocado is a fruit that has been around for quite some time and is still popular today. It tastes great, and it’s one of the few foods rich in heart-healthy monounsaturated fatty acids (MUFAs). You might be wondering how this exotic fruit can help you burn your belly fat, but science has discovered that avocado’s high concentration of oleic acid makes it a potent fat burner!
Avocados are also low in carbs, which makes them an excellent option for people looking to lose weight. In addition to helping you lose weight, avocados have many other health benefits. For example, avocados are high in potassium, which can help keep your blood pressure under control. Additionally, avocados are a good source of antioxidants, which can help protect your body from damage caused by free radicals.
Ginger is one of the oldest spices known to man. The ginger root has been used medicinally for centuries and is now being studied for its weight-loss properties. A study published in the Journal of Medicinal Food found that ginger can help you lose weight by increasing your metabolic rate and reducing your calorie intake.
Ginger is a spicy root that has been used for centuries as a culinary spice. It is also known for its anti-inflammatory properties and ability to fight free radicles in the body. A recent study found that ginger can help you lose weight and reduce belly fat.
According to the study, ginger can increase your metabolic rate by up to 30%. This means that you will be burning more calories even if you are just sitting around doing nothing.
Ginger also reduces food cravings by making you feel full after eating smaller portions. This means that you are likely to eat less overall and thus lose weight.
If you’re looking for a spice that can help you lose weight, ginger is a great option. Add it to your salads, make ginger tea, use it in baking, blend it in your smoothies, or combine it with other spices in different recipes to enjoy these benefits.
Your belly region is the worst place to accumulate fat. It has been shown to increase the risk of various health conditions, including type 2 diabetes, obesity, heart disease, and even cancer.
While losing belly fat can be a struggle, certain foods rich in soluble fiber, vitamins, minerals, and antioxidants such as leafy greens, whole oats, chia seeds, grapefruit, and legumes like beans can help burn belly fat, thus promoting weight loss and lowering the risk of diseases.
In addition to these foods, you should eliminate processed foods from your diet, get adequate sleep, manage stress levels, stay physically active, consume sufficient protein, and limit your alcohol intake.
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