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
  • Menopause
  • 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

  1. Mango Chia Pudding
  2. Strawberry Jam With Chia Pudding
  3. Coconut Chia Salad Dressing

2.   Grapefruit

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.

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

 

4.   Oats/oatmeal

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.

Oatmeal Recipes

  1. Vegan Banana Oatmeal Pancakes
  2. Vegan Oatmeal Burgers
  3. Banana Oatmeal Recipe
  4. Breakfast Banana Split
  5. 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

  1. Butter Lettuce
  2. Watercress
  3. Kale
  4. Miner’s Lettuce
  5. Moringa
  6. Tokyo Bekana
  7. Arugula
  8. Dandelion

Green Leafy Vegetables Recipes

  1. Vegan Collard Greens
  2. Jamaican Callaloo
  3. Air Fryer Kale Chips
  4. Vegan Greens
  5. Sauteed Swiss Chards
  6. Beet Greens
  7. Roasted Broccoli Rabe
  8. Radish Greens
  9. Jamaican Steamed Cabbage
  10. Roasted Broccolini 
  11. Jamaican Bok Choy
  12. Vegan Kale Salad

Final Thoughts

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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