Foods to Trim the Waistline
If you're ready to trim that waistline consider adding the following belly fat burning foods to your balanced diet to accompany regular exercise.
Many people avoid beans because they can cause gas, but these fat burning foods also offer protein, fiber and iron. Add legumes to your diet to help burn belly fat.
- Kidney beans
- Lima beans
- Navy beans
- White beans
When adding beans to your diet avoid dishes like baked beans which are usually loaded with sugar.
High protein foods are belly fat burners because it takes more energy (calories) to digest protein than it does to digest fat.
An often misunderstood belly fat burning food is the egg. Recent studies have removed the "unhealthy" stigma from eggs which are high in protein and vitamin B12. If you are still concerned about dietary cholesterol, remove the egg yolk and enjoy.
Green tea is known for its fat burning qualities because it contains EGCG (epigallocatechin gallate) which stimulates calorie burning. This tea is packed with antioxidants and may also help lower cholesterol.
Hot peppers like cayenne contain capsaicin. Some studies show capsaicin helps regulate insulin production, which is a must for blasting belly fat. Other studies suggest hot chilis can temporarily boost metabolism.
When trying to lose belly fat many people think they need to give up fat all together, but our bodies need fat for energy.
Two good sources of healthy fats are salmon and tuna. They provide rich sources of omega-3 fatty acids. Add foods like these to your menu at least three days a week. Other sources of healthy fats include:
- Olive oil
- Oily fish
Flaxseeds may be tiny, but they offer a powerhouse of nutrition. Some studies show they may help fight cancer and lower cholesterol. It also contains healthy omega-3 fatty acids, which studies suggest can be helpful at combating stress. Stress releases cortisol, which contributes to belly fat, so omega-3s can be helpful in fighting tummy flab.
The seeds can be ground in a mill or coffee grinder to make it easy to add to a number of dishes. For example, sprinkle a tablespoon into oatmeal or add to your smoothie.
Avocados have a combination of healthy fats and plenty of fiber. They are also low in simple sugars, which means your body burns them slowly. This slow burn helps prevent insulin spikes and other hormonal secretions that build belly fat.
Almonds contain protein, fiber, and healthy fats, which allows your body to slowly release insulin instead of causing a flood of this hormone all at once. Because they are high in fiber and calorically dense, almonds are also satiating, which helps control hunger pangs.
Oatmeal is high in fiber, so it digests slowly. This can keep you satiated longer, allowing you to control your caloric intake, which is essential in fighting belly fat.
Eat unsweetened whole oats or steel cut oats. For natural sweetening add cinnamon or fruit. Raisins or dried cranberries add sweetness and fiber. Oats provides selenium to the diet and can boost your energy.
To help burn belly fat, include portions of lean meat in your diet. Lean meats contain proteins without carbohydrates, which can help control insulin release. Insulin is a hormone that contributes to fat around the mid-section.
The best choices are meats that contain less than two grams of fat in a serving. These include:
- Lean beef cuts such as loin
- Pork tenderloin
Berries have a low glycemic index and are high in fiber. They will fill you up but keep your blood sugar stable, helping you to burn belly fat. These include:
Dark Leafy Greens
Dark leafy greens are high in fiber and low in calories, so they fill you up without filling your belly out. Greens to try include:
- Swiss Chard
- Turnip greens
- Beet greens
Low-Fat Fermented Dairy
Low-fat fermented dairy products can help blast belly fat in a few ways. First, live bacteria cultures of the good bacteria help prevent bloating by building healthy bacterial colonies in the intestines. Second, fermented dairy provides a low-calorie source of protein that helps fill you up. For best results choose plain, unsweetened fermented dairy and serve with fruit. Fermented dairy products include:
- Greek yogurt
Lowdown on Fat Burning Foods
Belly fat burning foods are rich in protein and fiber. While diets that include these foods can help burn belly fat, exercise plays an important role as well. Exercise works to burn more calories and burns that stubborn belly fat faster.
Eat fat burning foods while also enjoying an exercise program to help banish belly fat for good!