Fruits That Help To Lose Belly Fat – Not any kind of fat is good for you and you should have the knowledge about what is the best belly fat diet. As we know, belly fat is called so because it is more dangerous than any other types of fat that distributes in the body. This type of fat covers the vital organs of our body and make us prone to various diseases. If you want to get rid of such harmful fat, then you should choose foods that fight against this fat.
How To Lose Belly Fat With Fruits
Having a flat tummy seems to be the in-thing these days. Everyone, including men and women are doing all they can to lose belly fat. The journey could be tiring for many, especially when the results are not forth coming.
Fruits are life savers and are super nutritious. They are packed with several essential minerals, vitamins and antioxidants, that are great for our overall well-being. They are great for hair, skin, gut, our immune system and even in losing belly fat. Eating fruits everyday may be the answer to losing belly fat naturally. It is advisable to eat them whole so as to make the most of their fibre content.
(1) Apples
An Apple a day may help rid belly fat too. They contain fat, carbohydrate, protein, phosphorus, calcium, potassium, iron, niacin,vitamin A, B, B2 and C. The vitamins and minerals of apples are concentrated mainly near the peel, it is advisable to eat them along with their peel.
Apples are bursting with dietary fibres, flavonoids and beta-carotene, which helps to keep you full and prevent cravings and overeating, thus encouraging belly fat loss. They are rich in pectin fibre, which helps to slow down digestion, and help your digestive system function properly. Apples are also low in calories and sugar content, which makes it a perfect fruit for losing belly fat.
(2) Tomatoes
The savory richness of tomato may do lots of wonders to reduceyour belly fat. Tomatoes tend to boost the production of the amino acid called carnitine, which is an organic molecule that plays a vitalrole in regulation of fatty acid and energy metabolism. Tomatoes arehigh in fibre, vitamins, and bursting with a compound known as 9-oxo-ODA that helps shrink lipids in blood and ensure healthy belly fat loss.
(3) Pineapples
Pineapples are nutrient-dense, very sweet, and are rich In fat-burning friendly fibres. It contains an enzyme called bromelain which helps in metabolizing proteins that help to rid belly fat. They can be eaten raw, juiced or added to smoothies.
(4) Watermelons
Watermelons are full of nutritious goodness and are low in calories. They are great for flushing out toxins and built up matter in our digestive tracts. Watermelons are high in fibre, vitamins and minerals, and are so easy to digest, thus aiding belly fat loss. They can be eaten alone, juiced or added to your favourite smoothie.
(5) Avocados
Avocados are packed with monounsaturated fatty acids which are heart healthy. Avocados contain 73% water, 25% fat, minerals, carbohydrates, calcium, iron, phosphorus, vitamins A, B, C and E. Avocados enhances the secretion of gastric juice which is necessary for digestion, hence helping you to burn belly fat. They also contain healthy fibre, which curbs cravings and excessive eating, thus keeping you full for a longer period of time.
(6) Oranges
Oranges are a powerful anti-carcinogen food which helps to preventcancer, boost your immune system and combat constipation. They are juicy, low in calories, have no fat, and are rich in fibres,vitamins, minerals and antioxidants, making them one of the best belly fat burner fruits.
These fruits are nutritious and can be included in your diet. Watch out for the impact on your waistline, because they are sure to helpyou lose belly fat in a healthy natural way.
To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake. Learn the foods and ingredients that can help you lose belly fat below.
Research indicates that people who followed a low-carb diet had a smaller waist circumference in five years than those who didn’t.
To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake. Also, eat gut-friendly foods and plenty of healthy fats. People may add apple cider vinegar and plenty of green tea to their diets.
Changing your diet won’t necessarily mean losing weight first. However, eating certain foods and sticking to a regular workout routine can help with weight loss.
What should I eat to lose belly fat overnight?
To aid in your weight loss journey, eating the common foods below, coupled with a regular workout routine, can help you lose weight and shed belly fat:
- Resveratrol: It can be found in abundance in fruits, peanut butter, and dark chocolate. This slows down fat accumulation in the body.
- Red fruits: The deeper the color, the more effective they are at turning off obesity genes. Red fruits, such as apples, can be some of the healthiest foods to eat.
- Choline: Researchers believe it turns off the genes for visceral fat gain. This nutrient is commonly found in eggs.
- Spices and flavors: Cinnamon and ginger may help reduce swelling and slow down fat genes.
- Oatmeal: Oatmeal is a great way to start the day and if it is a little sweet it may satisfy a person’s sweet tooth. Beans, rice, oats, and other fiber can work with the gut bacteria to turn off genes for diabetes.
- Extra plant protein: It can be found in soy or split peas or nuts and seeds, such as almonds, pecans, or sunflower seeds. Also, a plant-based protein powder can be added to any smoothie for extra calories.
- Lean meat: It can help keep the metabolism high. Lean meats include skinless chicken breast, the white meat part of the turkey, or the lean cuts of beef.
- Leafy greens, green tea, and bright vegetables can help reduce swelling and turn off fat-storage genes. Bright, colorful vegetables also add color and crunch to the meal plan. Drinking green tea has also been shown to reduce visceral fat. Green tea is low in calories and contains epigallocatechin gallate (EGCG), which studies indicate that it effectively reduces belly fat.
- Following a low-carb diet also means consuming more protein. Studies indicate that a diet rich in high protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function.
- Adding fiber-rich foods to meals is also a key in keeping off the body fat. Good sources of fiber are foods, such as legumes, oats, psyllium husk, chia seeds as well as vegetables and fruit.
- Studies show that strains of the Lactobacillus family can also help reduce abdominal fat. The research indicates that eating yogurt with this strain reduced body fat by three to four percent in six weeks.
- Fatty fish rich in omega-3 fatty acids helps reduce visceral fat. Research shows that having two to three servings of salmon, herrings, sardines, mackerel, and anchovies per week can significantly reduce liver and abdominal fat.
- Some studies show that drinking apple cider vinegar reduces body fat stores. The best way to take it is with water because undiluted vinegar can erode tooth enamel. It is also recommended to take it first thing in the morning to help flush out toxins and cleanse the liver.
What is the best diet to follow for weight loss?
According to research, the Mediterranean diet may aid in weight loss and promote better control of blood glucose (sugar) levels. It also reduces the risk of depression, stroke, and Alzheimer’s disease, and levels of inflammation (a risk factor of heart attack). Additionally, there is no need to count calories when following this diet.
The Mediterranean diet focuses on:
- Olive oil, which is rich in healthy omega-3 fatty acids
- Fruits
- Vegetables
- Whole grains
- Fish (at least a couple of times a week)
- Chicken
- Beans
- Nuts
- Legumes
- Flavorful herbs and spices
- Occasional poultry, eggs, red meat, and a glass of wine
- Cheese and yogurt in moderation
Example of Mediterranean diet plan:
- Breakfast: Smoked salmon or a slice of whole-grain toast with half of a mashed avocado.
- Lunch: Gazpacho soup or a spiced lentil salad.
- Dinner: Penne pasta with roasted cherry tomatoes, olives, capers, and pine nuts.
Having a glass of wine in moderation is fine. Poultry, eggs, red meat, cheese, and yogurt may be added to the diet once a week. People should enjoy food and wine in moderation when socializing with friends and family during meals as part of the prescription.
Mediterranean diet is recommended for:
- Short- and long-term weight loss
- Effectively preventing cardiovascular disease
- Effectively preventing diabetes
- Its ease of compliance
- Complete nutrition and calorie intake
- Preventing other health risks
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.
5 effective ways to lose belly fat and keep it off
This article was medically reviewed by Kailey Proctor, MPH, RDN, CSO, a board-certified oncology dietitian at City of Hope Orange County in Irvine California.
Medically Reviewed
- Losing belly fat is possible by reducing sugar, refined carbs, and processed foods.
- An exercise regimen that includes weight training and cardio will build muscle and aid weight loss.
- To lose belly fat, you’ll need to lose weight in your whole body, since you can’t target one area.
There’s no real way to lose belly fat instantly, as much as you might want a quick-fix solution.
Can you lose belly fat in a week?
Diets and trends that claim to reduce belly fat within days are unrealistic and unhealthy.
In terms of exercise, ab exercises can help tone your stomach, but you’ll still need to lose weight overall to significantly reduce your stomach fat.
Since there’s no way to control where your body loses weight, to lose belly fat, you have to reduce overall body fat.
“The best practices to lose belly fat will be a balance of an active lifestyle, a nutritious diet, and maintaining low stress levels,” says Lapaix.
In order to lose overall body fat, you’ll need to be in a caloric deficit, which means you burn more calories than you consume.
Important: Taking drastic measures to reduce weight can lead to some unhealthy eating behaviors. Before making major changes to your diet or lifestyle, be sure to check in with your primary care doctor or a dietitian for advice and guidance.
5 steps for losing belly fat
Here are some healthy steps to help you start losing belly fat.
1. Avoid sugary, refined foods and drinks
A high consumption of beverages like carbonated soft drinks, sports drinks, specialty coffee drinks, and sodas is associated with weight gain because of the excessive added sugar content.
Alcohol is considered a sugary drink too. Heavy drinking, or drinking more than seven times per week, increases the risk of weight gain and obesity. Beer, which is high in calories and carbs, is related to overall weight gain. You may have heard the term “beer belly,” though the idea that beer only puts fat around your waist is largely a myth. However, overall weight gain can result in more belly fat.
Try switching to flavored seltzers or add fruit and herbs to your water. When you’re exercising, replenish your minerals with electrolyte drink packets instead of sugary sports drinks.
2. Drink plenty of water
Drinking enough water boosts metabolism, which helps you lose weight.
Lemon water, a common favorite, may aid weight loss if you use it to replace sugary drinks. However, it has no proven added weight loss benefits over regular water.
A 2008 study of women with excess weight found that increasing daily water intake to more than 34 ounces per day, over 12 months, resulted in 4.4 pounds of weight loss.
You could drink more water by keeping a water bottle nearby, adding no-calorie, natural flavors to your water, or tracking your consumption with an app like WaterMinder.
3. Eat whole foods rich in protein and fiber
Eating lots of fiber aids weight management and promotes weight loss.
Consume more fiber-rich nuts, fruits, and vegetables like:
- Almonds
- Oats
- Prunes
- Berries
- Broccoli
- Brussels sprouts
- Green beans
Protein is also a powerful nutrient when you’re trying to lose weight, since it keeps you feeling full for longer. It also helps you lose weight because a high-protein diet takes more energy for your body to digest, which in turn burns body fat.
Here are some great sources of protein to incorporate into your diet:
- Chicken
- Turkey
- Legumes
- Nuts
- Whole eggs
- Fish
- Dairy products
Americans often consume excess amounts of refined grains, such as white bread or white rice. To reduce and control body weight, it’s much better to have a diet rich in whole grains.
Diets with high levels of refined sugar are associated with weight gain, so they should be avoided as well. Try to limit fast food, too. According to a 2018 study analyzing 300 university students, the consumption of fast food, such as pizza and fried chicken, is related to obesity — particularly excess belly fat.
“It is important to reduce the consumption of foods high in trans fat, refined carbs, and highly processed foods with added sugars,” says Lapaix.
However, avoiding food groups to burn belly fat is only a temporary solution caused by a caloric deficit, and the real key to keeping belly fat off, in the long run, is to create an individualized balanced diet that you can maintain long-term, she says.
4. Do a mix of cardio and resistance exercise
You can’t control where you gain or lose weight.
This is sometimes called “targeting weight loss” (also known as spot reduction), and it isn’t realistic, says Lapaix. For example, abdominal exercises alone aren’t enough to get rid of or reduce belly fat.
“While it is common to hear about workout programs that target specific areas, you cannot pick the areas you’d like to target [for] weight loss,” says Lapaix.
For example, resistance training focuses on developing muscles by lifting weights or using accessories like resistance bands. Whereas the main focus of aerobic training is to burn calories via cardio, like running or jumping rope.
“A mix of resistance and aerobic training will be beneficial to increasing one’s total body strength and help reduce overall body fat,” says Lapaix.
Having more muscle mass (i.e. the percentage of your body that is made of muscle) will increase how many calories your body naturally burns (this is also known as basal metabolic rate, or BMR).
Exercises that engage the whole body and build muscle are the best for reducing belly fat. Try exercises like:
- Squat to overhead raise
- Lateral crawls
- Burpees
- Push-ups
- Sprinter pulls
Results aren’t instantaneous, so consistency is key. Additionally, it isn’t a good idea to go from not working out at all to doing really intense workouts, says Lapaix, who recommends gradually adding intensity to your workouts to avoid injury.
5. Monitor your eating with a food diary
Self-monitoring, like keeping a daily food diary, is a great way to keep track of what you’re eating.
Try out a free food diary app like MealLogger, MyNetDiary, iEatBetter, and MyFitnessPal. These apps make it easy to keep track of your meals, nutrients, and calories right from your phone. If you prefer a pen and paper, that works too! You can purchase a simple notebook and manually keep track of what you’re eating each day.
The Center For Disease Control (CDC) has a free food diary template online that you can print out. Websites like MyFoodDiary can help you track your diet right from your computer too.