If you are working towards a goal of losing weight, you might already be familiar with the annoyance linked to visceral fat. It's more commonly known as belly fat and is often hard to eliminate . Unfortunately, it's also one of the most threatening forms of excess body fats because carrying too much can lead to health issues. If this aspect of your weight loss journey has been challenging for you, additional information about foods that could help reduce belly fat might be useful.
Certain edible items can alleviate weight over time and subsequently decrease belly fat," states Lauren Manaker, MS, RDN{:target="_blank"}. For instance oxidative fibers good fats like avocado; lean proteins; whole grains positively affect metabolic activities."
Let us examine how protein fiber and healthy fats aid specifically in reducing visceral or stomach fat According to an article posted on Nutrition & Metabolism{:target="_blank" data-citation=true}, having high-quality protein led to decreased abdominal fat and a smaller waistline This result may stem from various factors such as the ability of protein to curb hunger hormones, increase muscle mass and control craving
A study published by Obesity{:target="_blank" data-citation=true} shows that higher intake Fiber contributes considerably in shrinking down midriff bulge Here Also every 10 grams increased consumption results into 37 percent reduction in five years Not only does fiber regulate digestion which alleviates stomach bloating but indeed studies even suggest it enhances gut bacteria overtime Better stomach diversity corresponds to lower levels of fat according again Genome Biology{:target="_blank" data-citation=true}
Furthermore, the choice of fats also matters The intake called Monounsaturated fats is known for lowering body burden As per a study from Missouri Medicine replacing saturated with monounsaturated can considerably curb down bodily fats
Although foods rich in protein fiber and healthy fats can greatly aid your battle against belly flab Remember this requires holistic approach Manaker stresses "Significantly, there are no such magic foods that will directly melt mid portion It's rather a balanced diet coupled with regular workout and enough sleep–is most definitely what ensures healthy reduction
Indeed while you won't find any magic bullet for eliminating visceral (belly) fat by themselves right selection may help burn more by being part of wider nutritionally dense regimen Instill these choices coach yourself towards leaner healthier-self Check out our other tips here on healthier eating
Lean Beef
Should you require a food that assists in satisfying your hunger and supports your objectives of reducing abdominal fat, lean beef offers an uncomplicated yet tasty choice.
"Protein encourages satiety quicker, enhances satisfaction post-eating, and aids muscle retention. This can result in marginally heightened metabolism," states Amy Goodson, MS, RD, CSSD, LD. "Furthermore it displays a high thermic effect which signifies it expends more calories during digestion."
Oats
The significance of protein for facilitating belly fat loss, together with fiber, can't be overstressed. A meal rich in fiber ( 4 grams of fiber per half a cup) and offers enough nutritional value to carry you to your subsequent meal is oats.
"Oats are rich in beta-glucan fiber and complex carbohydrates, offering sustained vigor and assisting in managing hunger," Goodson points out. "Additionally, they help maintain stable blood sugar levels minimizing the probabilities of overeating or yearning for glucose after meals."
A research article published in Critical Reviews in Food Science & Nutrition, reveals that there exists a considerable amount of evidence implying that the beta-glucan found within oats may significantly reduce adiposity (or central obesity) through promoting excellent gut health, improving satiety feelings and gastric emptying.
Greek Yogurt
Goodson proposes that Greek yogurt is an exceptional food for burning abdominal fat due to its high protein, low sugar content. An average 7-ounce container of reduced-fat Greek yogurt, for instance, comprises around 20 grams of robust protein and a mere seven grams of sugar. Goodson suggests that the high-protein nature of greek yoghurt can aid in appetite control as well as muscle upkeep.
In addition, she points out that the probiotics present within yogurt could foster a healthier gut microbiome which has a correlation with weight management. A recent study conducted in 2021 by the American Society for Microbiology supports this notion, asserting that your gut's health plays an essential role on your journey to losing weight since it influences your body's fat reduction capacity.
Boneless Chicken Breast
Consider adding boneless chicken breast to your diet for your weight loss goals. As per Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN,CFT - collectively referred to as The Nutrition Twins. They advocate the consumption of this lean protein source.
A 3-ounce serving of chicken breast has a mere 123 calories yet it is enriched with an impressive 24 grams of high-quality protein. The Lakaots argue that this nutrient-dense food could aid in restricting caloric intake since proteins serve to suppress appetite and maintain stable blood sugar levels thereby preventing energy dips and resultant cravings . "Proteins play a crucial role in preserving and developing lean muscle mass which acts as metabolic fuel helping you burn even more fat while at rest," stress The Nutrition Twins. Further research indicates that ensuring enough protein can promote weight reduction whilst also curbing loss of lean muscle tissue.
Raspberries
Craving for a sweet yet slightly tangy and healthy tidbit? Grab some raspberries! These serve as an excellent snacking option to shed stomach fat.
Raspberries are "delectable, lower in calories, naturally sugar-free delights packed with antioxidants which battle inflammation. This process makes it more difficult for the tummy fat to disintegrate," according to The Nutrition Twins. They further emphasized that "Eating raspberries can support weight loss since they possess the phytochemical cyanidin-3-glucoside (C3G) known to escalate adiponectin production, potentially enhancing fat digestion and leptin, an appetite suppressor."
Lemons
Although a single lemon on its own might not seem appealing, introducing lemons into your go-to recipes could potentially aid in achieving your belly fat reduction goals as per The Nutrition Twins.
The twins suggest that "Lemons are exceptionally low in calories and spritzing them onto food is a less common yet effective trick chefs utilize to enhance flavors without resorting to calorie-packed, fatty dressings, oils, or marinades. They also emphasize the presence of robust polyphenols within lemons. These compounds might help reduce body fat accumulation and avoid obesity which equates to having less fat over all areas including the abdomen."
Worth noting though that much of the research associated with lemon polyphenols and their impact on body fats has been mostly performed via animal studies however thus far have produced promising outcomes.
For suggestions regarding ways in incorporating more this tart fruit into your meal plan consider "Squashing lemons over salads, seafoods like fish, chicken dishes, casseroles & tacos among others can significantly improve flavor whilst aiding reducing midsection's fat".
Sprouted Bread
Incorporating sufficient fiber in your diet is vital for maintaining a balanced diet that aides in reducing belly fat. Sprouted, whole-grain bread is an effective inclusion to aid this cause primarily due to its fiber content. On average, one slice of sprouted whole wheat bread delivers approximately 2 grams of dietary fiber.
The process of preparing sprouted grain bread involves allowing the grains to completely germinate before being turned into flour. Compared with white processed bread, these whole grains offer increased levels of fiber; improved digestibility can also be attributed to their status as sprouts (Harvard Health Blog). Studies have revealed evidence that regular intake of whole-grain products aids in frustum reduction significantly. To illustrate this claim further, a study conducted on 50 Japanese participants showed those consuming whole wheat brea saw considerable visceral fat loss versus no such effects found among those who ate refined wheat-bread([2018 study link])(https://link.springer.com/article/10.1007/s11130-018-0666-1).
Avocados
The avocado is a nutrient-dense food renowned for its abundant healthy fats and adaptability, earning it the title of a superfood. Its versatility allows it to fit perfectly into multiple types of dishes, ranging from salads and smoothies to dressings or guacamole crafted at home.
Due primarily to their rich amount of monounsaturated fat, avocados have been shown to help achieve sustained satiety. A Nutrition Journal study conducted in 2013 uncovered that consuming half a fresh avocado resulted in diminished snacking desires throughout the day. Incorporating avocados into your morning toast or eggs, or perhaps your midday bowl can aid in avoiding unnecessary munching and high-calorie intake.
Eggs
As it has probably become clear, incorporating lean protein is a significant component in any strategic plan to burn belly fat. Although options like lean beef and chicken are beneficial, eggs stand as an equally valuable option that can be part of any meal.
Scramble them with veggies you love, fry them to pair with toast, or include a hard-boiled one in your salad - eggs deliver ample protein and minimal fat. A medium-sized egg supplies nearly 6 grams of protein while containing less than 5 grams of fat. This makes it a superior source of lean protein aiding in belly-fat reduction.
Besides their high-protein nature, the yolk within an egg offers substantial quantities of the nutrient choline. As per the study reported in the Journal of Human Kinetics, introducing choline supplements may assist in reducing your BMI while also plummeting levels of leptin – a hormone linked to hunger.
Salmon
Salmon is an appetizing oily fish, packed with some of the richest sources of nutritious omega-3 fatty acids. As per a research conducted in 2015 and published in PLoS One, including omega-3 supplements can aid in reducing body fat and maintaining weight once lost.
This versatile fish could be cooked from fresh or frozen, relished smoked atop whole grain toast bread, or consumed canned along with crackers and veggies. Regardless of how you savour it, salmon provides a punch of beneficial fats and proteins that assist you to stay satiated.
Quinoa
Quinoa is a whole grain packed with fiber and protein, making it an ideal food for burning abdominal fat. A single cup of prepared quinoa provides approximately 5 grams of fiber and 8 grams of protein while only containing less than 4 grams of fat. This grain is also one among the rare plant-based sources for complete proteins, indicating that it contains all necessary amino acids your body requires which are typically prevalent in animal-based proteins.
According to research conducted in 2017 published in Current Developments in Nutrition, quinoa has been demonstrated as effective for reducing abdominal fat, alongside decreasing blood triglyceride levels among participants who were overweight or obese.
Cottage cheese
Cottage cheese gained popularity when people realized that they could create a low-fat, high-protein dish using this type of cheese as the main ingredient. Today, individuals continue to discover new ways to use this protein-packed delicacy.
One serving (a cup) of 2% milk-fat cottage cheese can provide you with up to 24 grams of protein, while only containing five grams fat and nine grams sugar. This demonstrates that it's an excellent addition for various meals and snacks--fitting flawlessly in your weight-loss regimen.
Moreover, the protein levels found in cottage cheese further aid in achieving weight loss targets since low-fat dairy products such as low-fat cheeses are proven to contribute towards reducing abdominal fat.
Black Beans
As previously discussed, consuming sufficient protein and fiber is crucial for reducing abdominal fat. The perfect choice for a fiber surge are black beans as they provide 8 grams of fiber per half cup, in addition to 8 grams of protein. According to a study published in Nutrients, the high-fiber content found in beans and legumes contributes significantly towards weight reduction and prevention of weight gain.
Black beans can be easily added into an array of dishes such as soups, salads, bowls, omelets, dips and burritos due to their versatility.
Tuna
Tuna, in its many forms - canned, fresh or frozen - has earned the label of a superfood due to its significant protein content and good fats. A 3-ounce serving of canned tuna provides an impressive 24 grams of protein with just 168 calories. Additionally, it contains about nine grams of fat that fall primarily under health-promoting poly- and monounsaturated fats.
Studies have demonstrated a correlation between consuming fish whilst aiming for weight loss. Based on an article published in Nutrition Research Report, there is evidence suggesting that choosing lean seafood like tuna over other types meat can help avoid obesity.
Jicama
Should you have not explored the world of Jicama, it's high time to do so. This substantial root vegetable can be savored by itself as a satiating snack or included in a salad for an extra crunch. Regardless of its consumption method, devouring this vegetable leads to a considerable intake of fiber-essential for loss of abdominal fat. In fact, merely one cup of uncooked jicama offers 6 grams of fiber while maintaining just 50 calories.
Edamame
Edamame is not just a delicious starter at your go-to sushi joint. These little green soybeans are packed with nutritional goodness, being rich in protein and fiber. They are superfoods which provide you with two essential nutrients that help fight belly fat, keep you satiated longer, and reduce the tendency to overeat. One serving of edamame contains 8 grams of fiber and 18 grams of total protein.
Besides its high protein content, studies have established correlations between consuming soy products like edamame with potential reduction in abdominal obesity. As per a research published in The American Journal of Obstetrics & Gynecology, subjects who included soy supplements in their diet witnessed 2.8% decrease in visceral fat compared to those who took placebo; they experienced an increment of this harmful belly fat by 5.3%.
Green Tea
Green tea, while technically a beverage aiding in burning belly fat rather than a food, contains catechins. They have been observed to accelerate metabolism and encourage the oxidation of fat as per Goodson. The presence of caffeine can result in a slight thermogenic effect which potentially aids your cause to trim down your tummy if paired with regular exercise and a diet low on calories.
In case you enjoy matcha tea - a specific variant of green tea, it would be pleasing information that this beverage has 137 times more EGCG, an ordinary green tea catechin known for oxidizing fat.
