Looking for ways to reduce your belly fat? Then simply start eating the right foods.
Most people who want a slim waist and flat stomach look for abdominal exercises to reduce belly fat.
But it is also important to see what exactly you put in your mouth. Otherwise, your abs will be permanently clogged under a layer of belly fat.
Here you will find a list of foods that contribute to a flatter stomach. Read on to find out the right foods to reduce belly fat.
Reduce belly fat with the right foods
Can you reduce belly fat by adding certain foods to your diet? That's right!
This article discusses 10 foods that I recommend eating if you want to get a flat and toned stomach.
Let's go through them one by one and see what science says about them.
# 1: Melons
Melons are incredibly healthy and they have a lot more to offer than just a summer snack.
All melon varieties are naturally low in calories and many essential nutrients, including fiber, vitamins, minerals and water. A fresh melon can contain up to 90% water, making them an ideal thirst quencher.
Cantaloupe is also rich in potassium. Potassium keeps the salt in your body at a low level. As a result, you will feel less bloated and you will also feel much better.
In addition, melons give a refreshing taste. Delicious in a smoothie!
# 2: Walnuts
Walnuts are a rich source of alpha lipoic acid (ALA) and can help reduce inflammation.
A 2017 study may explain why walnuts can help with weight loss: they seem to activate a brain area that is involved in appetite and impulse control .
So it is not the case that eating walnuts stimulates fat burning . It does make sure that you are less likely to overeat (overeating). In addition, walnuts are very tasty to take as a snack during the day. So it is healthy snacking to better control your unhealthy hunger.
# 3: Whole grain bread
A 2009 study found that eating a diet rich in whole grains, such as whole grain board and oatmeal, can contribute to a significant loss of belly fat .
It's not surprising that replacing refined grains with whole grains helps with weight loss. Whole grains are full of fiber, which improves digestion. They help increase the feeling of satiety and prevent overeating.
Refined grains, such as white bread, contain little fiber and also lack important nutrients. They also increase blood sugar at a rapid pace because white bread is converted into glucose more quickly.
Whole grain bread is a great choice, but keep in mind that whole grain bread has a fair amount of carbohydrates and calories. So eat whole grain bread in moderation if you want to get a tighter stomach. Choose delicious toppings to make it easy to switch from white bread to wholemeal bread.
# 4: Grapefruit
Grapefruit is a suitable choice for people who are trying to lose weight in a healthy and natural way.
According to a study conducted on mice, consuming grapefruit was found to significantly lower blood sugar and improve insulin sensitivity. If you have a lower blood sugar level, you will be less hungry.
A 2006 human study examined 91 obese participants and divided them into four groups:
- Group 1 received a placebo
- Group two was given grapefruit capsules
- Group three drank grapefruit juice
- Group four ate fresh grapefruits
Participants were required to consume their assigned supplement three times a day before each meal for 3 months.
The results? Group four with fresh grapefruit lost the most weight, grapefruit juice drinkers came in second and the capsule group outperformed the placebo group. Consuming half of a fresh grapefruit before a meal was associated with significant weight loss and improved insulin resistance.
The reason for this is likely that the grapefruit eaters have been given more dietary fiber, which generally helps improve appetite better than juice. In addition, eating foods rich in soluble fiber can help control blood sugar levels better.
A grapefruit therefore does not directly cause you to burn belly fat, but it does ensure that you will suffer less from binge eating!
Is it hard for you to enjoy the fresh grapefruit slices? Then mix them in your blender!
# 5: Salmon
When it comes to healthy fish species, salmon should certainly not be missed. Salmon is a rich source of a variety of vitamins and minerals, as well as protein and omega-3 fatty acids .
While salmon doesn't magically burn fat, as a high-protein food, it offers benefits to people trying to slim down. Proteins have a more satiating effect than carbohydrates or fats .
By increasing your protein intake you will achieve a feeling of fullness and long-term satiety faster. As a result, you will generally eat less.
Salmon (especially wild salmon) is also high in vitamin D, which in turn benefits a toned stomach. Research has shown that vitamin D supports weight loss.
# 6: Avocados
This delicious green fruit is full of dietary fiber and healthy fats that are good for your belly!
It is better to eat avocados in moderation because they are high in calories. But despite the fact that avocados are rich in calories and fats, avocados can simultaneously stimulate weight loss .
How come? Studies have shown that eating avocados can help you feel full for longer . By eating less you consume fewer calories and you will eventually lose weight.
You can go in all directions with avocados! You can use them as a substitute for butter or margarine on bread. But adding to salads or smoothies is also delicious.
# 7: White tea
Green tea is often the first tea that comes to mind when it comes to weight loss.
But are you also familiar with the white variant? White tea is a good source of caffeine and catechins such as EGCG. These two substances can have a synergistic effect that helps the body burn fat and stimulate the metabolism.
White tea is also the least processed of all teas! Because of this, white tea is rich in antioxidants. Antioxidants protect cells from damage from compounds called free radicals.
Too much free radical damage can have harmful effects on the body. Fortunately, tea seems to be one of the best teas for fighting free radicals.
The next time you order a cup of tea, think about white tea!
# 8: Apple cider vinegar
Research shows that apple cider vinegar (also called apple cider vinegar) has many health benefits, such as lowering blood sugar. But can apple cider vinegar also help reduce belly fat? Let's see what science says about it.
Apple cider vinegar is made in a two-step fermentation process. Traditional apple cider vinegar production can take up to a month. Acetic acid is the main active ingredient of apple cider vinegar. About 5-6% of apple cider vinegar consists of acetic acid. It also contains water and trace amounts of other acids, such as malic acid. One tablespoon (15 ml) of apple cider vinegar contains about three calories and virtually no carbohydrates.
Results from a human study indicate that apple cider vinegar can have a beneficial effect on weight and body fat .
In a three-month study, 144 obese Japanese people consumed either 1 tablespoon of apple cider vinegar, 2 tablespoons of apple cider vinegar or a placebo drink per day. The group who took 1 tablespoon of apple cider vinegar per day lost 1.2 kg. The group that consumed 2 tablespoons of apple cider vinegar lost 1.7 in body weight and had a decrease in waist circumference of 1.9 cm.
According to this study, adding 1 or 2 tablespoons of apple cider vinegar to your diet can help you lose weight. While the research was quite large and these results are encouraging, additional research is needed in the future.
# 9: Chillies
Do you like spicy food and do you want to lose stubborn belly fat? Then this tip is written for you!
Originally, the heat evolved from chilli peppers to deter animals from eating them. But people have come to like them. And now they have been used as an ingredient to spice up food for hundreds of years.
Studies have shown that the active ingredient in chillies, called capsaicin, causes your metabolism to temporarily increase by about 8%. This effect lasts for about half an hour .
In addition, chili peppers can curb your appetite, make you feel full and reduce your desire for fatty food, so that you are less likely to overeat .
Even if you don't like spicy herbs, I recommend giving mild peppers a try. The more you eat, the more tolerant you'll become of chilies, so don't let a burning tongue put you off!
# 10: Eggs
Eggs are a natural source of protein. They contain all the essential amino acids your body needs and can help you reduce unwanted belly fat.
They can help you eat fewer calories during the day. In addition, eggs are a great source of many vitamins and minerals that are often missing from the Western diet.
Eggs are a great way to start your day! People who eat eggs for breakfast benefit from it for the rest of the day
A breakfast with eggs has been shown to cause 65% more weight loss, during 8 weeks. These impressive results were effortlessly obtained. All the participants did was eat eggs for breakfast!
Reduce belly fat by exercising
In addition to healthy and good food, it is also wise to exercise enough every day. Choose to leave the car a bit more often when you go somewhere. Of course you can also go by bike instead of by car.
In addition to healthy food and plenty of exercise, I recommend going to the gym to get your stomach in top shape. A few hours in the gym every week will work wonders. Not only for your body, but also for your mind. Don't wait any longer and start eating healthier and exercising more to reduce belly fat and get a lean body.
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