What Can I Eat To Lose Belly Fat
The truth is, you don’t need to cut carbs or fats, nor do you have to embark on any weird—and expensive—diet fads.
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
- Whole grains
- Fish (at least a couple of times a week)
- 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
15 Foods That Can Help You Reduce Belly Fat
“All Progress takes place outside the Comfort Zone.”
Gaining weight is still believed to be one of the easiest things you can do but losing weight is way harder and especially losing belly fat. If I say you can lose your belly fat by eating as well obviously you will not believe me. But there are healthy foods that can also help you reduce your weight.
A bloated stomach not only degrades your personality but also makes you uncomfortable. Remember you are what you eat. Your fitness depends 80% on what you eat and 20% on your workout routine and workout intensity. The best way to get rid of a bloated belly is to take a balanced and low-calorie diet and practicing regular exercise.
Cortisol is a stress hormone that disrupts the normal functioning of other hormones. It causes imbalances that cause spikes in hunger, increasing your total calorie intake. It causes Insulin imbalance which makes our body deposit fat in the belly.
These 14 Superfoods will help you to get rid of belly fat.
They slim your stomach by keeping it full, eating about 24 almonds a day will satisfy your hunger for longer. All kinds of nuts are considered super effective in reducing belly fat. They contain Omega-3 and help in tightening the belly and reduce inflammation.
2- Olive Oil
It contains monounsaturated fats therefore it helps keep your cholesterol under control and satisfy cravings.
How to use olive oil for weight loss?
You can use olive oil in different ways with different things like,
1- Olive oil with Lemon
It’s one of the most powerful remedies that purify and eliminate toxins from our bodies. Take an olive oil juice with half a lemon at breakfast and see how your figure improves day by day.
2- Olive Oil with Ginger
Ginger is a natural fat burner. It produces a thermogenic effect in our bodies. Add some Ginger and olive oil to dress your salad and it will help you reduce belly fat in a short time.
3- Olive Oil with Salt and Cucumber
The high amount of water in cucumber makes it low in calories and cucumber contains a lot of fiber that helps eliminate toxins from the body. Add a pinch of salt and olive oil to a couple of cucumbers and you will get a starter that will help you lose weight.
Half of one avocado contains 10 grams of healthy monounsaturated fats, which stops the Blood sugar spikes that store fat around your midsection. They also help our bodies better absorb carotenoids, cancer-fighting compounds found in colorful fruits and vegetables 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.
Yogurt encourages the growth of good bacteria in your gut, throwing out other bugs that can cause Bloating. It’s a combo of carbs and protein help stabilize insulin, a hormone that tells your body to store calories as fat when the level gets too high.
5- Whole Grains
They are rich in fiber foods like oatmeal, brown rice, and bulgar aids in keeping your body’s insulin levels low.
Becoming a bean lover can help you lose weight, registered dietitian Cynthia Sass told. Beans are loaded with soluble fiber, which eliminates inflammation in your digestive system.
7- Red Bell Peppers
Vitamin C is fantastic at fighting belly fat and a cup of red bell peppers will give you three times the amount of Vitamin C recommended for your daily intake.
They’re filled with fiber and plant-based protein, as well as immune-boosting antioxidants. Chickpea flour is a great baking alternative for a more nutrient-dense and filling end result.
It doesn’t get any better than the healthy fats in this fish. They are filled with Omega-3s and lean Protein, helping you fill up at mealtime and dodge sneaky snack attacks later in the day or night.
10- Pumpkin Seeds
Pumpkin seeds provide tons of immune-boosting zinc, but more importantly, are a significant source of fiber.
Blueberries are indeed full of fiber but also hold a significant amount of antioxidants. Blueberries contain fewer sugars than most other fruits. They are a satisfying, sweet, healthy choice at snack time or dessert.
Leafy green Kale is virtually fat-free and a single cup contains about 30 calories, alongside strong amounts of Vitamin A, K, C, B6, Calcium, Potassium, and magnesium.
13- Citrus Fruits
The potassium in Citrus fruits helps combat bloat while the antioxidant fights inflammation, which is associated with belly fat storage.
Forget about fat and shift your focus to Protein instead. Muscle steals the fat cells around your abdominals to burn for energy. Just one large egg contains about 78 calories and a solid 6 grams of proteins.
5 Meals That Melt Belly Fat, Say Dietitians
Apples and peanut butter
Hannah Ackermann, RD, says that eating fiber-rich foods is important for your gut health, as well as stabilizing your blood sugar. Apples, in particular, are a great example of a fiber-rich food that can help with your overall digestion and metabolism—keeping your belly nice and flat.
“An apple’s skin, the outside shell of beans, and the seeds in blackberries are great examples of insoluble fiber,” says Ackermann. “Our body cannot break insoluble fiber down, so it moves through the digestive system relatively intact, adding bulk to stool and keeping our digestive system moving.”
In general, eating fiber-rich foods means you’ll eat less overall—and cause less belly fat in the long term.
“Fiber is an often overlooked but vital nutrient for gut health, weight management, lowering cholesterol, and regulating blood sugar levels,” says Ackermann. “By definition, fiber is the non-digestible part of carbohydrates that adds bulk to food. Consuming more fiber-rich foods helps you feel fuller after eating, so you generally eat less throughout the day.”
So enjoy an apple with a tablespoon of peanut butter to round out your snack and keep you feeling full for a long time after!
Oatmeal with berries
Oatmeal is another great example of a fibrous food that is good for your digestive system. However, unlike apples, oatmeal is considered a soluble fiber, which moves through your digestive system a lot differently.
“Soluble fiber, such as the fiber found in oats, dissolves in water during digestion forming a gel-like substance that can bind to cholesterol and remove it from the body,” says Ackermann. Soluble fiber can also help regulate blood sugar by slowing down digestion.”
Whip up a bowl of oatmeal for soluble fiber and top with blackberries for that insoluble fiber, which can help with your overall belly bloat by the end of the day.
However, what’s important to note about fiber is how it can produce gas that will cause your belly to bloat slightly. Do not fret—this is natural! The key is to also incorporate foods that will help relieve the gas in your system.
“There are many foods that are naturally more gas-producing and may lead to bloating short term,” says Shena Jaramillo, MS, RD. “These can include cabbage, cauliflower, brussels sprouts, beans, bran cereals, brown rice, and leaks. Foods high in sugar and/or salt will also lead to greater water retention and thus may temporarily increase body bloating.”
A breakfast burrito with a whole-grain tortilla and beans can help you with that.
“To reduce bloating and belly fat, choose these foods whole grains, beans, and gas-producing veggies in moderation,” says Jaramillo. “Have small portions throughout the day versus large portions in one meal.”
Dinners made with 50% produce
Whatever you decide to make for dinner—whether it be a healthy bowl of pasta or a few slices of pizza—always fill half of your plate with vegetables. It’s an easy tip to remember, boost your meal with fiber, and can help you get that flat belly you desire.
“A belly fat reducing plate would be [made of] 50% produce (fruits and veggies, about 2 fists), 30% protein (hand-sized portions), and 25% carbs preferably higher fiber carbs (about 1 fist),” says Leslie Bonci, MPH, RDN, CSSD, LDN.
Why this combination? “Protein helps to keep the body full for longer so it can help minimize between-meal hunger,” says Bonci. “Produce provides the finer and fluid to contribute to satiety- fill up, not out, and carbs can provide the fiber to help foods move through the digestive tract.”
Snack plates with almonds
If you’re looking for a filling, flat belly snack, throw together an easy snack plate with fruit, crackers, cheese, and yes, nuts! Almonds especially.
“Almonds are high in good fats and are jam-packed with protein and fiber, so they keep you full and satisfied and can prevent you from overeating,” says Shanon Henry, RD with EZCare Clinic. “This makes them a great snack to help you lose weight.”