The fruits that reduces belly fat contains natural and pure vitamin. The vitamins which are present in the fruits help in metabolism of fast food and junk food because they are rich in fiber. These natural and pure vitamin helps you to protect yourselves from cancer and also other heart diseases.
While the common reasons for accumulating belly fat are the same as those for gaining weight overall, such as poor diet, lack of exercise, etc., shedding fat in this area is comparatively harder. That’s where knowing about the foods that burn belly fat, in particular, comes in. Make a note of these and add them to your diet to gain maximum benefit.
Foods That Burn Belly Fat
Note that belly fat, i.e. the fat around the abdomen, is of two types: Visceral fat (surrounds the organs) is more harmful than subcutaneous fat (sits under the skin). Read on for more on eating right to maintain your weight and avoid belly fat.
Foods To Eat
Yes, you can actually burn belly fat with some foods. Also, switch up your diet to eat foods that prevent the accumulation of fat in the abdomen in the first place.
Oats are considered a weight loss superfood as they are packed with protein and low in calories. So, if you’re looking to get a flat belly, add oatmeal to your diet. Oats take time to digest, making your body burn calories in the process. What’s more, oats keep you full for longer, preventing you from bingeing on unhealthy food. Oats also provide you with energy throughout the day and help lower cholesterol.
Beans like black beans, kidney beans and legumes like lentils are high in protein and fibre, which promote satiety.
Fatty fish like salmon are loaded with quality protein, healthy fats, and other important nutrients. This keeps you satiated for longer, preventing bingeing and thus helps you reach your weight loss goals. Also, salmon is packed with omega-3 fatty acids. These can reduce inflammation, which is known to have a role in obesity and metabolic disease. Additionally, seafood gives you iodine, important for thyroid function, and keeps your metabolism going.
Barley is a whole grain that is rich in healthy fibre and beta-glucan, both of which help reduce cholesterol. It also has a low glycaemic index, so it helps regulate blood sugar levels. Barley water is one of the best things to add to your morning routine to stimulate weight loss and reduce belly fat. This drink acts as a natural diuretic that flushes toxins out of the body and cleanses the gut.
Apples are one of the fruits that burn belly fat. High on fibre, they make for a great morning or mid-day snack, promoting satiety and keeping you full all day. On the plus side, they are low in calories and sugar, thus boosting your weight loss efforts. Also, the flavonoids present in apples promote burning belly fat.
These small seeds are packed with fibre, omega-3 fatty acids, and lignans, which make them good for digestion. They help relieve constipation and reduce the risk of type 2 diabetes, heart disease, and cancer. Use flaxseed to speed up your weight loss process. You can sprout them and eat them in salads or sandwiches, or grind them to release the active oils and make digesting them easier. Note that it’s one of the foods that burn belly fat fast!
Yoghurt is an excellent dairy product to add to your weight loss diet. Greek yoghurt is especially known for weight management as it contains twice the amount of protein as regular curd. Greek yoghurt also has probiotic bacteria that can improve gut function, ultimately protecting against inflammation and leptin resistance, which can lead to obesity. Interestingly, full-fat dairy is associated with a reduced chance of developing type 2 diabetes and obesity than low-fat versions. Avoid sweetened and flavored yoghurt as it can add empty calories to your diet.
Yes, nuts are high-fat foods, but they also pack in protein, fibre, and plant compounds that boost heart health. They are an excellent snack because studies show that eating nuts improves metabolic health and promotes weight loss. Remember to be mindful of portion sizes.
Cruciferous vegetables like broccoli, cabbage, cauliflower, and Brussels sprouts are high in fibre, which makes them filling. These vegetables also contain some protein. On the plus side, they have low energy density or low calories, meaning they are perfect to add to your weight loss diet.
Studies show that taking 1–2 tablespoons or 15–30 ml of vinegar every day can help reduce belly fat. This can also lower blood triglyceride levels.
- Red Bell Peppers
Capsaicin is the compound present in hot peppers like jalapenos or cayenne peppers, which causes a burning sensation. While actually an irritant, it is known to have several health benefits, including promoting weight loss. Research shows that capsaicin can target visceral belly fat and speed up abdominal weight loss.
Raspberries are effective fat burners as they contain high amounts of fibre. So, eat them fresh or frozen, as part of breakfast or dessert to boost calorie burning. This fruit also regulates insulin response, keeping blood sugar levels in check.
Avocados are actually packed with healthy monounsaturated fats that burn at a higher rate than other fats. The fruit also boosts metabolic rate and helps burn calories. Interestingly, eating an avocado a day can redistribute belly fat in women, helping them achieve a healthier profile.
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.
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.
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.
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.
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.
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.
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.
Stock up on These 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 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 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 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.”
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.
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.”
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.
“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.”
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.
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.
If you’re looking to burn belly fat, stock up on this nutritious green veggie!
“I cannot recommend this enough as this vegetable improves insulin sensitivity which helps with weight loss and reduces the risk of type2 diabetes,” says D’Angelo.
While there’s nothing wrong with eating the whole egg, egg whites on their own are lower in overall calories and fat.
“Egg whites are a great option for reaching a slight calorie deficit and helping reduce body fat. I like to simplify my morning routine by heating up these frozenegg white patties from Good Food Made Simple. Each patty contains just 35 calories and packs in 6 grams of satiating protein,” says Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Cheerful Choices.
“Asparagus is packed with fiber to help you stay fuller for longer and reduce unnecessary calorie intake,” says Elizabeth Ward, MS, RDN. “Asparagus is also filled with potassium and it’s also a diuretic, both of which help reduce bloating.”
Plain Greek yogurt
Whether you enjoy yogurt as part of your breakfast smoothie or as a snack, it’s a beneficial food for weight loss.
“Yogurt is a mixture of milk and live active cultures called probiotics, live organisms that help promote gut health by populating the colon with beneficial bacteria,” Ward states. “A healthy gut better regulates metabolism and has a beneficial effect on body weight.”
Air-popped popcorn is a whole grain. According to findings from a study in theAmerican Journal of Clinical Nutrition, swapping refined grains for 100% whole grains encourages the body to burn calories and help reduce body fat, Ward explains.
One cup of cooked quinoa contains 8 grams of plant-based protein, helping pump up the protein of any meal.
“This protein can increase satiety and lead to less overall calories consumed throughout the day, promoting a decrease in belly fat,” Burgess states. “Try adding quinoa to stuffed bell peppers or savory breakfast bowls.
When making smoothies, pancakes, or energy bites, consider adding a scoop of protein powder.Research shows that consuming around 25-30 grams of protein per meal helps increase satiety and fullness which can be beneficial for weight loss.
“One of my favorites to use isNaked Nutrition Protein. I love how their powders contain real ingredients you can pronounce and come in a variety of options to fit various dietary preferences,” says Burgess.
Cauliflower is the latest trending food for a reason. It’s low in calories while being packed with important dietary fiber.
“In this way, fiber can help lower energy intakewhich may lead toweight loss and lower body fat. Not a fan of plain cauliflower? Try it roasted, blended into rice, or added into pizza crust,” Burgess explains.
Try one of Burgess’ favorite cauliflower-packed products, Cali’flour Foods Pizza Crust. One crust contains 21 grams of protein and 6 grams of fiber, making it the perfect option to keep you feeling fuller longer.
“Bananas are high in potassium which plays an important role in regulating fluid balance,” says Burgess. “Consuming more potassiumhas been found to increase the amount of sodium your body secretes which can help decrease water retention and lower bloating around the belly.”
One 4-ounce serving of salmon packs in 23 grams of protein, so adding salmon to your meal can help you feel full longer due to protein’s effect on increasing satiety. “This long-lasting satiety can help reduce overall calorie consumption which is beneficial for weight loss,” Burgess states.