Fruits That Help Reduce Belly Fat are one of the most amazing foods we have available. They come in a wide range of colors, shapes, sizes and tastes, as well as vitamins and minerals that provide our body with various benefits. There are many fruits available, fresh or canned and this article will discuss some of the most effective diet friendly fruits. Studies have shown that certain fruits can help increase metabolism, improve digestion, and reduce belly fat and are listed below.
These 9 Belly Fat-Burning Foods
Let’s face it: Belly fat can be stubborn. Despite your best efforts, you may be asking yourself “why am I losing weight everywhere but my stomach?”
Believe it or not, there’s a scientific explanation for why this is happening.
“The fat in your abdomen builds up around your organs and stomach and creates an inflammatory response in your body that can disrupt your hunger hormones and insulin sensitivity,” says Ashley Larsen, RDN and owner of AshleyLarsen Nutrition. “Belly fat, which is also called visceral fat, is more likely to cause chronic illnesses like heart disease, cancer, and diabetes than the fat that lies underneath your skin.”
The bottom line: while being overweight and obese is harmful to your health, having excess belly fat is even more dangerous. We’ve all heard, “you are what you eat” and this is certainly the case with belly fat. So which foods actually burn belly fat? Here’s everything you need to know—and the best foods to stock up on.
Foods that burn belly fat
Getting rid of stubborn belly fat may come down to simply shifting your diet a bit and incorporate more belly fat-burning foods. Start with these ones.
Oats
Oats are high insoluble fiber, specifically a fiber called beta-glucan, which absorbs water and slows digestion and glucose, or blood sugar absorption.
“Soluble beta-glucan fiber has been shown to be beneficial for insulin resistance and weight loss, specifically abdominal fat loss because it helps to keep you full and reduces hunger cravings,” Larsen explains. “A bowl of oatmeal in the morning with high fiber fruit and flaxseeds can provide a good dose of soluble fiber and manage your appetite throughout the day.”
Barley
Barley is a whole grain with a chewy consistency and nutty flavor. Barley is high in soluble fiber and resistant starch, which is not digested by our body.
“Resistant starch slows digestion which curbs appetite and lowers blood glucose,” says Larsen. “Resistance starch is also a beneficial prebiotic, helping the beneficial bacteria flourish in our gut. A healthy gut is associated with improved satiety and weight loss.”
Larsen recommends swapping out your white rice with wholegrain barley as a dinner side to boost your fiber intake and help with belly fat loss.
Apples
Apples are one of the highest-fiber fruits, packing 4.5 grams of fiber (17% of the daily value) in one medium apple.
“The fibers in an apple are called pectin, which breaks down in your gut and slow digestion, helping you feel full longer after eating,” Larsen explains. “An apple a day can keep the belly fat away! Although apples contain sugar, you don’t need to be worried about this increasing blood sugar because of the high fiber content which slows blood sugar absorption.”
Flaxseed
Flaxseeds are a rich source of omega-3 fatty acids, fiber, and the antioxidant lignan.
Diets rich in lignans can help to reduce inflammation and fight against metabolic syndrome, which is a group of conditions that can increase the risk for chronic diseases such as high cholesterol, high blood glucose, and large waist circumference,” Larsen states. According to one study, men who consumed flaxseed daily at breakfast lost significantly more weight than those who did not eat the flaxseed.
To incorporate more flaxseeds in your diet, Larsen suggests adding them to a smoothie or sprinkled on cereal, avocado toast, or yogurt parfait.
Capsaicin
This can be found in cayenne pepper, chili peppers, chili powder, curry powder, paprika, and red pepper flakes.
“Capsaicin has not only been found to suppress inflammation caused by obesity, but it has the potential to decrease food intake, burn fatter, lower body fat stores, increase metabolism, and reduce appetite,” says Melina B. Jampolis, MD, internist, board-certified physician nutrition specialist and author of Spice Up, Slim Down: A Guide To Using Herbs and Spices To Live A Longer, Healthier, and More Vibrant Life. “Chili peppers and cayenne, in particular, can help us burn more calories by about 5 percent.”
Cardamom
Nicknamed the “Queen of Spices” (black pepper is the “King”) because it was a favorite of the elite, and because its flavor is almost feminine compared to other spices – floral, lemony, with a hint of mint, Dr. Jampolis explains. That might be why it was once considered an aphrodisiac.
The health advantages of cardamom ran the gamut.
“People used it to remedy inflamed eyelids, tooth and gum infections, lung congestion, and more. The benefits we see today are broad, too, but relevant because Americans eat so poorly. In essence, cardamom may help counter the effects of our bad diets, especially when we tend to eat too many carbohydrates,” says Dr. Jampolis.
One study showed that subjects who ate cardamom gained less extra weight (and, importantly, less belly fat) and avoided increases in their blood sugar, cholesterol and inflammation levels. Cardamom also helps relax the gut to help improve digestion and may improve heart health by lowering blood pressure and preventing blood clots according to animal and test-tube studies.
Raspberries
“These fruits are full of fiber, vitamins and nutrients that help you stay fuller and eat less throughout your day,” says Courtney D’Angelo, RD and author at Fit Healthy Momma. “The vitamin C is an added bonus that’s great for your immune system.”
Avocados
You may be shocked avocados are on the list since this fruit is high in fat. But it’s a good kind of fat and will actually support your efforts to trim your waistline.
“This super healthy fruit that has monounsaturated fats that help with fat and weight loss,” D’Angelo explains.
They’re also high in soluble fiber, which helps reduce belly fat by suppressing appetite. “Basically, soluble fiber will help you stay fuller longer and you’ll have less of that ‘hungry’ feeling,” D’Angelo adds.
Nuts
According to research, eating an ounce of nuts or so every day actually helps regulate appetite, which helps reduce excess calories, which could make weight control easier and flatten your belly, D’Angelo explains.
In addition, only two-thirds of the calories in walnuts, pistachios, and almonds are actually available to the body.
Eight Delicious Foods That Help Fight Belly Fat
NEW YORK — In the battle of the bulge, belly fat is an especially tough opponent. But there are actually a number of foods that are great for your taste buds and your waistline. They help you fight belly fat. And you may find this hard to believe, but they’re so delicious, you probably already eat them!
On “The Early Show,” Self magazine Editor in Chief Lucy Danziger not only named the foods Self highlights, she discussed some things Self says you can do without being noticed that can also help, and the opposite – things Self says you may do that can sabotage your efforts.
Belly Fat-Fighting Foods
1. Avocados
Merely half of one avocado contains 10 grams of healthy mono-saturated fats, which stop the blood sugar spikes that tell your body to store fat around your midsection.
Not only do healthy fats in avocado help thwart belly bloat, they also help our bodies better absorb carotenoids, cancer-fighting compounds found in colorful fruits and veggies like tomatoes, carrots, spinach and winter squash. In fact, people who ate salads with avocado had 15 times higher absorption of carotenoids, a study from The Ohio State University at Columbus found.
2. Bananas
The fruit packs 422 milligrams of potassium, a mineral that can help limit the amount of belly swelling sodium in your body.
3. Yogurt
A cup encourages the growth of good bacteria in your gut, throwing out other bugs that can cause bloating.
Creamy Greek yogurt is yummy, but it’s also much more than that: Its combo of carbs and protein help stabilize insulin, a hormone that tells your body to store calories as fat when levels get too high.
4. Berries
Antioxidants can improve blood flow, delivering more oxygen to muscles — so ab revealing cardio is easier. Have some yogurt and berries before your workout to get those muscles ready for action.
5. Chocolate Skim Milk
A glass teams carbohydrates with protein to promote muscle building. Drink POST workout to speed recovery. Plus, you are getting that calcium to make your bones stronger. Chocolate milk is not just for kids!
6. Green Tea
Three cups daily may rev up your metabolism and burn 30 calories, a study in Medicine & Science in Sports & Exercise shows. The compound ECGC in the tea makes it easier to burn fat.
7. Citrus
Supermarket shocker: Vitamin C in colorful produce, like oranges and red peppers can help you zap up to 30 percent more fat during exercise, research from Arizona State University at Mesa suggests.
8. Whole Grains
Carb lovers, Rejoice! The filling fiber in foods like oatmeal, brown rice, and bulgur aids in keeping your body’s insulin levels low. Researchers speculate this may shrink fat cells. Your body absorbs and burns these more slowly for longer-lasting energy than the refined carbs in white bread and rice.
10 Fat-Fighting Foods
Greek Yogurt
Greek yogurt has almost twice as much protein as other yogurts. It takes longer to leave your stomach, keeping you satisfied longer. Plus, you burn more calories digesting protein than carbs. Choose nonfat, low-fat, and low-sugar types.
Quinoa
Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, and you’ll also get iron, zinc, selenium, and vitamin E. Quinoa is as easy to cook as rice. For a quick dinner, mix in some vegetables, nuts, or lean protein.
Cinnamon
Some studies suggest cinnamon may have a stabilizing effect on blood sugar levels. This could curb your appetite, particularly in people with type 2 diabetes. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.
Hot Peppers
Hot peppers have a flavorless chemical called capsaicin. It’s more plentiful in habaneros, but jalapeños also have it. Capsaicin seems to curb appetite and speed up metabolism slightly, but only for a short time. It probably doesn’t have a big impact on weight, unless you eat less food because it’s spicy.
Green Tea
Several studies suggest green tea may promote weight loss by stimulating the body to burn fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Try taking your tea hot, because it takes longer to drink, providing a soothing, mindful experience.
Grapefruit
Grapefruit doesn’t have any magical fat-burning properties, but it can help you feel full with fewer calories. That’s because its soluble fiber takes longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal fills you up, so you eat fewer calories during the meal.
Watermelon
Foods that are rich in water take up more room in your gut. This signals the body that you’ve had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are full of water and nutrients and low in calories. Watermelon is a great example. It’s a good source of the antioxidant lycopene and gives you some vitamin A and C, too.
Pears and Apples
Pears and apples are also high in water content. Eat them with the peels for extra fiber, which will keep you full longer. Go for whole fruits rather than fruit juice. You’ll get more fiber, and you have to chew the fruits. This takes longer and you’ll burn a few calories chewing, as opposed to gulping down a smoothie.
Grapes vs. Raisins
Compare 2 cups of grapes to 1/4 cup of raisins. Either choice has a little more than 100 calories, but you’ll probably be more satisfied with the grapes. Dried fruit has its place. When used sparingly, a few raisins or dried cranberries can liven up a salad.
Berries
Like other fruits, berries are high in water and fiber, which can keep you full longer. They’re also sweet, satisfying your sweet tooth for a fraction of the calories you would get from cookies or brownies. Blueberries are a good example because most stores carry them and they’re loaded with antioxidants.
Super Foods To Reduce Belly Fat | Best Diet To Shed Tummy Flab
All of us dream of that size zero figure and a toned, fit body. But despite all the hard workouts and exercises we do, there is one part of our body that just does not seem to be in control–our belly, which makes us desperate to reduce belly fat.
The stomach or abdomen seems to be a complicated part in a way that it’s quick to gain weight, but when it comes to getting rid of belly fat, even after meticulous workouts and strict diet controls, sometimes results are hard to come by. The weight that we carry around our belly also affects our overall structure and it can spoil the overall personality.
One thing on everybody’s mind is to find out effective steps and ways to kill belly fat in order to get back in shape. Food can play an important role in helping you shed weight around the tummy, as exercise alone is not enough for this part of your body.
Eating right is the key and the focus has to be on eating the right foods that can help to reduce belly fat. Here’s a list of easily available and super-effective foods to lose and reduce belly fat.
Watch – Top Super Foods To Reduce Belly Fat
Foods To Fight and Lose the Stubborn Fat – Reduce Belly Fat
1. Citrus Fruits
Citrus fruits are an effective way to reduce belly fat.
Vitamin C in fruits builds not only our immunity but also helps in burning fat. The most effective way of getting Vitamin C in our bodies is to eat raw citrus fruits like oranges, lemons, and grapefruits. Eating these before or immediately after workouts is a sure shot way to burn out all the belly fat that you have accumulated over the years.
With our immunity also building, there’s more benefit to eating these raw fruits than just one. However, care has to be taken that these are consumed raw, and not as fruit juices. Yes, fruit juices, even when freshly made at home, are devoid of fiber and take away an important nutrient from the fruit.
Some people also add sugar to fruit juices, and that’s a big No too! Needless to say, packaged juices are to be strictly avoided if you on any kind of weight loss routine. The best way to consume any fruit and benefit from all its goodness is to consume them as is.
2. Dairy–Good Bacteria reduces stomach related problems
Yogurt helps aid digestion.
Curds and yogurts are a great way to keep you full – what with the proteins and the fermenting “good bacteria” in them. This also aids in digestion and keeps your stomach free from bloating and feeling heavy. Thereby this is also something that you can eat to maintain a healthy flab-free tummy!
3. Avocados
Fiber-rich foods are a must when you are trying to lose belly fat.
Avocados are one of the healthiest fruits that you can consume. They are rich in fiber and consuming them in the form of salads or just as a whole fruit gives you a feeling of having eaten a full meal. They provide a feeling of fullness and help you a great deal in portion control.
The good thing is you can even enjoy this silky, mushy fruit as a milkshake. Make sure you use skim milk to make a wholesome meal leaving you with no need to look for a snack break in between. So if you are trying to eat healthy and wholesome avocados have to be on your shopping list.
4. Eggs
Eggs are a complete meal in themselves and are high in protein.
Eggs are loaded with proteins and are a good source of energy as well. In fact, they are pretty much like the avocados, in that eggs can be a complete meal by themselves. A couple of eggs can substitute everything else you eat for lunch and can leave you full and wanting nothing more.
The added advantage is that as eggs are a good source of protein, fat assimilation is also taken care of. There are no fat deposits that happen either in the belly or the hip regions.
5. Whole Grains – Natural Source of Dietary Fibers
Though small in size, grains are particularly loaded with dietary-fibers.
While refined flour and processed foods are a strict no-no when you are on a diet or trying to lose all your belly fat, whole grains are a welcome addition to the list of things you can eat without guilt. Brown/red rice and whole wheat are wonderful sources of rich carbohydrates, and you are going to need all of them to give you the energy and stamina for the workouts.
In addition, the fiber present in whole grains gives your food bulk and helps the digestion process along. A bloated belly or constipation are the worst enemies of a flat stomach! Whole grains eaten in moderate quantities would surely add to the good carbohydrates that are needed by the body.
6. Oats–Low-Calorie Cereal
Oats are a popular choice when choosing a diet for a flat belly.
Oats may be the most versatile healthy food that we have amidst us today. From being eaten as porridge to pancakes, this low-calorie cereal can be turned around to make different delicacies.
As it adds no additional calories, this is one of the foods that can be consumed with no guilt for anybody who is looking at having a taut belly.
7. Nuts
Make sure the nuts and dried fruits are raw and not salted or caramelized.
There is nothing better than a handful of nuts to munch on. The fiber and the good fats in the nuts help you snack healthy and control your portion size, especially if you choose to increase the number of walnuts, almonds, and pistachios in your diet. Cashews are higher in calorie, in comparison, so should be consumed in moderation only.
Dried fruits like figs, dates, and apricots also are very good because they provide good sources of energy and keep you full most of the time, but ensure you exercise moderation. Make sure the nuts and dried fruits are raw and not salted or caramelized. Adding salt or sugar would make them less effective in helping you lose belly fat.
8. Pumpkin
Pumpkin juice can help you shed a few extra kilos.
This is a surprise veggie on this list. Unaware too many. Pumpkin is a blessing to those who are trying to lose weight with all the goodness that it contains. This is also a very positive energy veggie and can do a lot of good when you can eat it semi-cooked or even raw–as a salad or as a juice with some salt and pepper added to it.
9. Fish
Fishes like salmon and tuna can help reduce weight.
Who said foods that are to be eaten to lose weight have to be tasteless? Here comes our game changer–tunas and salmons are a welcome addition to this list. Eat them smoked and you will be fine.
Substitute the red meats on your plate with lean/white fish and be right on your way to losing your belly fat. This is one simple food that you can eat–tasty, healthy, and wholesome.
10. Tomatoes
Add tomatoes to soups, salads, or juice.
Our simple tomatoes are also on this list just for the water content that they have in them. Ideal to be grated/diced up into your salad, they add a lot of value to it apart from adding the much-needed color.
Tomato juices and soups are a super hit, with just the right seasoning nobody will even consider this to be a weight-loss food that helps reduce belly fat.