Nobody likes belly fat. It is just not aesthetically pleasing and will often times be that one thing that stops you from wearing something you really like. In some cases, it could even have a negative effect on your confidence. Other than belly fat being unsightly, it is also dangerous. The visceral fat releases a hormone known to be responsible for diabetes and inflammation. It could also trigger heart disease, issues with the gall bladder and even breast cancer. In recent times, certain groups of people have come out with pills and “miraculous” solutions to get rid of belly fat but honestly, those shouldn’t be trusted. The answer to getting rid of belly fat lies in exercise and a proper diet. Here are some foods that you can eat in order to reduce belly fat.
1. Water and unsweetened beverages
Unfortunately, people do not drink as much water as they are required to. Sure most doctors will tell us to have eight glasses of water in a day but a very small number of people follow that. Well, water does not exactly have that sweet taste and sometimes it’s just not that one drink you’d rather have so we often end up taking sweetened drinks instead. We take our teas and coffee with sugar or some other kind of sweetener. If you are trying to lose belly fat, how about you get into the habit of going for water instead. Stay away from sugars because sugars contain fructose, which your liver can’t metabolize much. As a result, it ends up becoming fat and is stored in your belly. These artificial sweeteners also make you get cravings more often. So drink your tea or coffee without sugar as this will actually increase your metabolism.
2. Fruit
Even though fruit contains sugar, it is a better option for someone with a sweet tooth. Sure you may feel the urge to eat more and more fruit at first, but it goes away with time. Fruit is healthy as it comes in just a single serving size. When you chew it, your brain releases some hormones that make you feel full. Fruit also contains fibre which is known to make you feel fuller for longer. Eat more citrus fruits like oranges, lemons, tangerines, kiwi and fresh lime to help you burn even more fat around your belly. Others like apples, watermelons, grapes and strawberries will boost your metabolism.
3. Vegetables
Vegetables are packed with vitamins. They are also a great source of anti-oxidants, minerals and other nutrients that your body needs to stay healthy. They are rich in fibre, so it will take a longer time for them to be fully digested. While it may be tempting to add some butter, mayo, cheese or commercial dressings to your vegetables, don’t do it. They will only make you benefit less, especially if you are trying to lose the belly fat. In case you want to eat them roasted, use olive oil or coconut oil as these are healthy. Eating vegetables will also help you in digestion and in the cleansing of your colon.
4. Meat
This might sound a bit strange but yes. Meat is good for you if you are trying to lose that belly fat. Eating chicken, beef and fish is a good idea because they contain good quality protein. You would have to be careful with your portions though. You really do not want to overindulge and end up with even bigger weight problems but it’s good to know that you don’t have to stay away completely. The more good quality protein you eat, the better your belly fat situation gets.
5. Whole grains
Instead of eating refined grains, it’s better to have whole grains because they have plant-based protein. Unfortunately, we mostly have access to refined grains in different forms such as flour and most people buy these refined flour products. This does not help your belly fat situation. It is better to keep away from them and be sure to read the labels while you are at the supermarket shopping. It helps because for example, whole wheat flour might not always be whole grain, so reading the label will help you know the ingredients in that whole wheat flour you are about to purchase.
6. Peanut butter
Peanut butter may be yummy, but there’s more to it than just the extra taste it adds to your bread. It contains upto 8 grams of protein in a serving which is pretty good and also contains fibre that will keep you satisfied for a longer period of time, at 4 grams per serving. Definitely a good spread for a person fighting belly fat as it is made from peanuts. Peanuts contain L-arginine which is an amino acid. L-arginine improves the flow of blood in your body, which helps the vessels relax and subsequently reduce fluid retention. So there, you can go ahead and use it to sweeten your breakfast or your smoothies.
7. Beans and other legumes
Fortunately, these are so easy to find but are also very healthy. They are good sources of plant-based protein as well and minerals, fibre and B vitamins. They generally reduce bloating but will help you lose belly fat as well. They help your body build lean mass and also provide help to both your nervous and muscular systems. Eating beans and other legumes on a regular basis will help keep hunger pangs away so you will not find yourself overeating. They are also great for vegans and vegetarians as they could get the proteins their bodies need from eating them.
8. Chickpeas
Eating chickpeas means you will be getting access to immune-boosting anti-oxidants and the very beneficial plant-based protein. They also contain bloat-busting minerals. If you love baking then chickpea flour is a good alternative to go for because it is packed with more nutrients and will make you feel fuller faster and for a longer period of time. Chickpeas are also good in soups, salads and certain side dishes.
9. Pumpkin
The next time you find yourself craving for some sweets, go for a pumpkin puree instead. Pumpkins are so rich in both potassium and fibre and a good pumpkin puree makes the best snack. It is also good for cooking purposes. You could form a habit of adding it to Greek yogurt that has not been sweetened to get the most benefit out of the two, then include some cinnamon and chopped pears to make a good dessert.
10. Eggs
According to studies, having breakfast that is protein-rich helps in weight loss. Including eggs in your breakfast will help you reduce belly fat in the process. You could add it to your salads, sautés, have them with toast or just vegetables for a heavy breakfast. This is because eggs are a great source of water- and fat-soluble vitamins. They are also obviously very rich in protein, which helps you in keeping cravings away throughout your day and will help you build lean muscle.
11. Chia seeds
They are packed with minerals and vitamins that are good for the body. They also contain antioxidants, fiber, protein and healthy fats. Chia seeds are a great viscous fibre as well and eating them daily could help you lose belly fat to a great extent. You could always eat them raw, add them to your oatmeal, have them soaked in juice, with yogurt or rice dishes. There are many options in as far as eating chia seeds is concerned and having about 1.5 tablespoons twice in a single day will leave you impressed by how much progress you are making in losing belly fat.
12. Peas
Just eating a cup of peas more often will help your belly area. They are also rich in bloat reducing nutrients. Peas contain just about all the Vitamin C you need in a day. They are also packed with iron, magnesium and potassium, which counterbalance sodium. In addition to that, they help in transporting oxygen to the cells.
13. Potatoes
Baked potatoes are rich in potassium and are also good at counterbalancing sodium. They can also help you beat bloating. For people with belly fat, the fact that potatoes have fiber, makes it some really good food as well because it will have them stay fuller for longer. Just avoid deep frying them. You get the most out of them when you eat them in ways that do not involve any deep frying.
14. Nuts
Snacking on nuts could help you lessen the amount of fat in your abdominal area. Nuts are a better option compared to carb-based treats. They are even good for your heart. According to studies, they are a great source of monosaturated fats compared to grains.
15. Olive oil
Eating food that has been cooked with extra-virgin olive oil will help you if you are generally on a weight loss journey and olive oil is just good for your overall health. It is a plant-based oil that makes you feel fuller for longer. You could also use olive oil to season your food. It helps lower LDL or bad cholesterol and increases HDL or good cholesterol levels in the body.
