Foods That Burn Belly Fat
Sad about your belly fat? And looking for foods that burn belly fat?
Belly fat is a particularly tough opponent. However, there are many foods great for your palate and waistline size.
They help you fight belly fat. Although you may find it hard to believe, they are delicious and you might already eat them.
In this article, we will talk about foods that you can eat to burn belly fat. Read through and enjoy!
What is Belly Fat?
Belly fat is excess abdominal fat surrounding the organs in your stomach. Furthermore, there are three types of fat:
- Triglycerides (the fat that circulates in your blood)
- Subcutaneous fat (the layer directly below the skin’s surface)
- Visceral fat (dangerous belly fat) is located beneath the muscles in the stomach and is dangerous to your health when in excess.
What Causes Belly Fat in Males?
When a man’s waist size is past 40 inches, this can be a sign of a large accumulation of abdominal fat.
At this moment, the man can not see his feet because of how big his belly is.
In addition, there are several reasons why a lot of men are belly victims.
Here are a few:
As you age, your body keeps losing muscle mass. This adversely affects the rate of calorie combustion in the body.
Hence, your body burns lesser calories than it did when you were young.
At this stage, you are to restrict your calorie intake. Otherwise, your body will most likely convert the excess calories to fat and store it in your stomach for use in the future.
#2. Genetic Predisposition
Although men usually carry fat around the midsection than women, some men are more prone to gather fat.
Most times, pot bellies run in families. Hence, if you have male relatives with large bellies, then there is a very high chance of inheriting one.
Also, Genetic Predisposition puts you in danger of cardiovascular diseases that originate from large bellies. These include high blood pressure, stroke, etc.
Lack of exercise, too much sitting, bad eating and drinking habits are the main causes of belly fat in young men.
Although beer belly is often linked to drinking beer, any other alcoholic beverage (sparing wine) has the same effect on your belly.
Hence, you must limit your intake of alcoholic beverages.
What Causes Belly Fat in Females?
A wobbly tummy is a problem for many mums. So, wearing a swimsuit on holidays always makes such ladies feel uneasy.
The good news is beating belly fat is possible, even after kids. You can do this with core exercises and healthy eating.
In addition, there are several reasons why a lot of women are belly victims.
Here are a few below:
#1. Calories In Versus Calories Out
There are many reasons why women may have excess belly fat. The main one is an imbalance with calories in and calories out.
Simply, if we eat too much food, it is stored as fat. However, most of us know when we try to reverse the fat, it might not be as simple as that.
Nevertheless, knowing your Basal Metabolic Rate (BMR) is a good place to start attacking belly fat.
Furthermore, your BMR is the number of calories you would burn if you stayed in bed all day.
#2. Food Choices
Food choices play a major impact on the accumulation of belly fat. Sugar, fructose to be exact, has been linked to abdominal obesity, especially when people drink soft drinks.
#3. Alcohol Intake
Alcohol intake plays a role in belly fat after all a beer belly didn’t get its name for anything!
The extra calories from the consumption of alcohol are stored as fat. It slows down fat burning and metabolism just like sugar.
Taking three or more drinks or binge drinking on four or more drinks regularly has the biggest risks.
#4. Consuming Bad Fats
Fats are not equal. The worst offender which we should all avoid at all costs is TRANS FATS. These fats are messed with by adding hydrogen to them.
It makes them more stable so it can keep the junk food it is added on a shelf longer.
However, it creates lots of inflammation in our bodies.
Dangers of Belly Fat
Belly fat can be dangerous to the health of both men and women. Some of these dangers are:
#1. Cardiovascular Disease
Research shows that visceral fat cells in the abdomen produce proteins that can damage the body in many ways.
One of the proteins produced by these cells constricts blood vessels, causing a rise in blood pressure.
Furthermore, additional proteins can cause low levels of chronic inflammation. This can cause clogging of arteries which increases the risk of heart attack and stroke.
#2. Increase in Cancer Risk
Firstly, increased belly fat increases cancer risk in both men and women of all ages. However, the risk might be higher for postmenopausal women.
After menopause, estrogen production reduces in the ovaries, leaving the fat tissue as the main source of this hormone. The bigger the fat cells and the more fat cells present, the more hormone that is produced.
#3. Increases Risk Factors of Metabolic Syndrome
Metabolic syndrome is the name for a group of risk factors that show whether a person is at high risk of developing heart disease, diabetes, and stroke.
The more risk factors a person displays, the higher the disease risk.
In addition, these risk factors are:
A Large Waistline: Men should have a waist circumference below 40 inches, and women should measure less than 35 inches.
High Triglyceride Levels: Triglyceride levels should be below 150 mg/dL.
Low HDL Cholesterol Levels: HDL, also known as the “healthy” cholesterol, levels for men should be more than 45 mg/dL. They should be 50 mg/dL or above for women.
High Blood Pressure Levels: Normal blood pressure is considered to be 120/80 mmHg.
High Fasting Blood Sugar: Normal fasting blood sugar is measured as 80 mg/dL–100 mg/dL.
#4. Insulin Resistance
When you eat foods that quickly convert into sugar in the body, insulin levels increase.
The more the amount of insulin circulating in your bloodstream regularly, the more exposed your cells become to it.
Over time, this overexposure can make the cells resistant to insulin. As a result, they let glucose in instead of insulin.
At this point, high levels of insulin and sugar are trapped in the bloodstream and cannot get into the body’s cells for energy.
Blood sugar levels increase until diabetes develops when this is not corrected.
What Foods Help Burn Belly Fat?
When you think about losing weight, one thing that might have crossed your mind is dieting.
But did you know you can successfully burn fat but still enjoy your favorite delicacies?
There are some meals that not only help you lose those extra pounds but most importantly burn that belly fat fast.
Here are some foods that burn belly fat:
Chickpeas are one of the foods that burn belly fat. It contains lots of fiber as well as proteins. These components are important for any successful weight loss journey.
The fiber aids digestion and the proteins help to keep one full for longer, thereby preventing excessive eating.
Furthermore, chickpeas are used in soups and salads. Chickpea flour ensures that baked products give nutritional values.
Merely half of one Avocado contains ten grams of healthy mono-saturated fats in it.
This stops the blood sugar spikes that tell your body to store fat around your midsection.
They also help our bodies better absorb carotenoids and cancer-fighting compounds. These are found in colorful fruits and veggies like tomatoes, carrots, spinach and winter squash.
Fish is also one of the foods that burn belly fat. It contains proteins and healthy fatty acids. It also contains essential omega 3, giving the body a dose of healthy fats, which in turn, balance the cholesterol levels.
The proteins also aid in reducing cravings. There are several fish dishes one can try such as; salmon curry for the young ones, or baked fish for friends and family.
Bananas contain 422 milligrams of Potassium. This is a mineral that can control the amount of belly swelling sodium in the body.
They are very rich in multivitamins too. Additionally, Bananas increase metabolic rate, which melts belly fat.
A cup of Yogurt encourages the growth of good bacteria in your gut. This throws out other bugs that cause bloating.
Creamy Greek Yogurt is tasty, but it’s also much more than that. Its combination of carbs and protein help stabilize insulin.
Pumpkin is part of the foods that burn belly fat. It contains potassium, which helps in strengthening the bones. Also, they are high in fiber, which is important for a healthy gut system and the removal of toxins from the body.
Pumpkins are also a good choice since everyone in the family can eat them.
To enjoy a pumpkin, you can make either a soup or a pumpkin cake.
Breakfast is the most important meal of the day and therefore requires a nutritious meal. Egg dishes offer just that.
They contain proteins that provide the body with energy, help in the repair of tissues and very importantly, the formation of new muscle tissues.
It is advisable to eat eggs after a workout routine. This is because they ensure your damaged tissues during a workout are repaired. Also, it gives you enough energy for the whole day without eating in between meals.
#8. Green Tea
Since ancient times green tea has been considered a health-promoting beverage. It is one of the foods that burn belly fat.
Three cups daily may revitalize your metabolism and burn thirty calories, a study in Medicine & Science in Sports & Exercise shows.
The compound Epigallocatechin Gallate (ECGC) in the tea makes it easier to burn fat.
#9. Whole Grains
The filling fiber in foods like oatmeal, brown rice, and bulgur helps in keeping the body’s insulin levels low.
From research, it is speculated that this may shrink fat cells. Your body absorbs and burns these slower for longer-lasting energy than the refined carbs in white bread and rice.
Beans are also part of the foods that burn belly fat. They are a good source of plant-based proteins. It also gives you a lean look and is an excellent addition to the menu if you want to reduce animal product consumption.
Regular beans eaters have smaller waistlines and a 22 percent lower risk of obesity.
According to Dr. Oz, Beans are loaded with soluble fiber, which promotes good bacteria in the gut, thereby reducing inflammation linked to belly fat.
#11. Green Leafy Vegetables
If you want to tone up and tighten up, then you need to add spinach, cauliflower, and kales to your menu.
Green leafy vegetables are filled with fiber and minerals such as potassium. Potassium reduces bloating caused by sodium as well as boosting the bone mass.
Berries are high in fiber, antioxidants, and the best thing about berries is the low amount of sugar.
Sugar plays a huge part in putting on extra weight. It is therefore essential to eat foods low in sugar, and berries offer this.
For instance, recent studies say that blueberries can influence genes that control fat-burning and storage.
This helps to reduce abdominal fat and lower cholesterol. When added to a low-fat diet, blueberries can also lower triglycerides and improve blood sugar levels.
Despite being rich in nutrients like vitamins, minerals, protein, and fiber, tomatoes are low in calories.
Hence, eating two tomatoes will not only make you feel full but will also reduce your calorie intake which helps you to lose weight.
Based on the research from Arizona State University at Mesa, Vitamin C in Citrus fruits like oranges and red peppers can help you lose up to thirty percent more fat during exercise.
An example also is Lemon. Lemon water helps to reduce belly fat and cuts the extra weight from the body. Drinking lemon water right after waking up in the morning helps you achieve this.
#15. Chocolate Skim Milk
It contains a nearly physiologically ideal ratio of carbs to protein which helps muscle building.
From experiments, people who drink chocolate skim milk after workouts recover better, lose more body fat, and gain more muscle than those who have sports drinks.
According to Nutritional expert Heidi Diller, RD, replacing a higher-calorie meal with lower-calorie mushrooms can make sense.
Mushrooms are loaded with vitamins and minerals. They have very few calories, so they make the perfect diet food.
Adding more mushrooms to your diet is an effective weight-loss strategy. However, remember that not all of the mushroom diet’s claims are true.
#17. Sweet Potatoes
The high fiber content of sweet potatoes plays a big part in helping you achieve weight loss.
Next, sweet potatoes have relatively low-calorie content, which is also very important if you are trying to lose weight.
Additionally, foods that give energy and contain small amounts of calories play a big part in losing weight.
#18. Mineral Packed Sunflower Seeds
Sunflower seeds are one of the most popular mineral seeds for losing weight.
Also, these seeds are filled with minerals. They keep the body healthy and reduce hunger due to the high content of fiber in the seeds.
Furthermore, to add these seeds to your diet, you can blend them or mix them with some of your favorite juices.
Oats are good sources of fiber and energy. Also, oats provide good bacteria to the body which helps in the growth of the already existing good bacteria.
A good breakfast is important to prevent weight gain, which can be caused by the presence of excess calories in the body.
One of the benefits of Oats is that when taken for breakfast, it provides energy for the day.
As for how to eat Oats (Oats Nutrition), add your favorite fruits, milk, or even nuts so you can enjoy it.
#20. Chia Seeds
Chia seeds contain minerals that help in weight loss. They have lots of fiber, so much that, a teaspoon of chia seeds holding about 10 grams of fiber.
One of the Chia Seeds health benefits is that it can lower your risk of Heart Disease.
This prevents overeating. As for how to eat Chia seeds (Chia Seeds Nutrition) you can add the seeds in smoothies or a fruit bowl.
However, despite all its health benefits, Chia seeds can become harmful if they are not taken properly. They should not be eaten in their dry, raw form, experts cautioned.
#21. Herbs and Spices
Excess water in the body contributes to excess weight. Therefore, staying hydrated is very important. Having excess amounts of water in the body can cause harm.
To avoid this, herbs and spices can be used. They help flush out excess water from the body and prevent bloating.
One very good thing about spices is their numerous uses. Spices like chili pepper and rosemary can be used in main dishes, while mint can be used to prepare detox juices.
Since ninety percent of Watermelon’s weight is water, it’s one of the best fruits to take if you want to lose weight.
A 100-gram serving contains just 30 calories. Apart from helping the body stay hydrated, Watermelon helps you feel full so you would not have cravings between meals.
According to a study at the University of Kentucky, it was discovered that drinking two glasses of Watermelon juice every day for eight weeks helped people lose weight, especially, belly fat. This can be a good Watermelon weight loss diet.
In conclusion, there are also other foods that burn belly fat. They include:
- Butternut Squash
- Walnuts and Almonds
- Baked Potatoes
- Extra Virgin Olive Oil
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