Belly fat is the most common weight gain nowadays and it became dangerous for us because it links with many diseases like kidney disease, heart disease, high blood pressure, etc. Therefore it is important to lose weight. But If you are working hard to lose belly fat and find it difficult because of the budget then this article is for you. So here are some foods that will help you to burn belly fat:-
1. Chickpeas :
Chickpeas are plant-based protein and have more fiber which keeps you full as well as Boosts your immune system and reduces hunger levels. Potassium, vitamin B, iron, magnesium, selenium, and no cholesterol in chickpeas helps to reduce heart-related risks too. Try to add chickpeas in a salad, curry, wraps, veg. omelets and in burgers also.
2. Peanut butter :
Peanut butter also contains protein and fiber which helps in reducing abdominal fat but if consumed in moderation only. With nut butter, sandwiches are made for breakfast and 1-2 tablespoons serving is good for weight loss.
3. Bananas :
Yes, you read it right! Many people thought that bananas can help in weight gain but it also helps in fat loss. This superfood includes magnesium and potassium which curbs bloating, increase metabolism, moderate sugar levels, and makes you feel more full as one small banana contains 90grams of calories.
4. Citrus fruits :
Citrus fruits are lemons, lime, oranges, grapefruit, and tangerine which contain fiber, vitamin C, potassium, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, and a variety of antioxidants that are good to burn belly fat as well as maintain hair and skin health too.
5. Avocados :
As there is no direct proof that avocado helps in weight loss but there are some rationale or justification that makes you believe in it. Consume one avocado per day helps in reducing depression, cancer, reduce extra fat, and treats osteoporosis.
6. Broccoli :
There are three variants of broccoli and all three are good for reducing cholesterol level , heart health, etc. It contains bioactive compounds, antioxidants, vitamins, and minerals that may contribute to reducing inflammation, protect against certain types of cancer.
7. Berries :
There are many variants of Berries i.e. strawberries, blueberries, gooseberries, blackberries, raspberries, etc which contain fiber, vitamin c, and k that satisfy your sweet tooth also. It works well in yogurt, salad, smoothies, and breakfast oatmeal cereal.
8. Eggs :
Eggs are rich in selenium, protein, leucine, vitamin B12, riboflavin, and phosphorus which may serve as breakfast and snack as well. People can enjoy eggs in many ways like a stir-fried, boiled, omelet, or as a scrambled skillet egg.
9. Beans :
Beans contain plant-based protein, vitamin B, minerals, lectins, antioxidants, low in fat and folate which prevent heart disease, diabetes and helps you to consume lesser calories. Black and red kidney beans are best for weight loss as you can add beans in many recipes.
10. Salmon :
The fatty acids in salmon make it best for dinner time and it also has vitaminB6, Vitamin D, potassium, selenium that is helpful to manage weight. Pan-fry, grill, or bake salmon served best with some veggies and herbs which turned out a healthy meal that relieves you from stress and makes you happier.
11. Oats :
Oats contain fiber, protein, copper, phosphorus, vitamin A, vitamin D, and pro-biotic which make them ideal for breakfast as well as for lunch. It also makes you feel full for a longer time and just a small cup of oats helps you to stay full till dinner time because it curbs hunger levels but make sure to buy traditional rolled oats or none flavor oats as flavored oats contain chemicals. You can use oats in many ways like in yogurt, smoothies, veg. omelet, bread, and baking cakes.
12. Dry fruits :
Dry fruits like walnuts, almonds, cashews, pistachios, peanuts, pecan, hazelnut, chestnut and so on that contain healthy fat and ample protein that does not add to your calories. According to recent research daily, almond consumption can decrease bad cholesterol i.e. LDL Cholesterol while walnuts are extremely healthy for the heart. All the nuts are full of omega-3 fat which helps you to decrease your weight and increase your energy and metabolism. If you are on a long-term weight loss diet then nuts would help you to decrease your hunger levels and makes you feel full for more time. Just add nuts in almond flour brownies, cakes, salads, cereals, sweet oats, and yogurt to make your dish more crunchy and healthy.
13. Tomatoes :
Tomatoes are also known as a superfood because adding tomatoes to your diet can decrease heart-related risk, cancer and maintains blood pressure and glucose. It contains lutein and lycopene, potassium, minerals vitamins C and k. Tomatoes have low calories that may help in weight management. Adding flavor-full and juicy tomatoes in salads, sandwiches, soups, and wraps is a great option and due to its high H2O content makes you more hydrated.
14. Kale :
Kale is also known as a superfood as its rich in many variants of vitamins and minerals. It contains more fiber, iron, and water which feel you more full and prevents constipation. Try to add kale in salads, pasta, and any of your favorite dish and enjoy your low-calorie dish. A small cup of kale contains around 30-35 calories, 2-5.6 mg of iron, 3g of protein, 2g of fiber, 4g of carbohydrates, and around 8% of calcium, copper. Kale is dramatically the most nutrient-dense food among other leafy vegetables.
15. Spinach :
Spinach is also a green leafy vegetable that people loved to add in pasta, salads, smoothies, juices, and in different types of curries. It’s a protein-rich food and a good source of calcium as one cup of raw spinach contains 5-10 calories, 0.97g of protein, and 45mg of calcium. Spinach is a multi-tasker as it prevents bloating and manages weight. Most people loved to have a small bowl of spinach every day which is good enough for regular nutrients needs in our body.
16. Yogurt :
Yogurt or Greek yogurt contains good bacteria that are prebiotics that helps in boost immunity and weight control. Plain Greek yogurt is high in calcium, protein, phosphorus, and vitaminB12 which protect against type 2 diabetes. There are multiple recipes of yogurt that people normally enjoyed to have one. Foods like miso, tempeh, and sauerkraut are also good sources of bacteria that boost metabolism.
17. Quinoa :
Quinoa has recently gained popularity all over the world. As it’s rich in plant-based protein, fiber, magnesium, phosphorus, and folate which makes it one of the best foods for humans or diet lovers to burn belly fat. It contains around nine types of amino acids variants that our body needs and decrease hunger levels. People use quinoa instead of barley and rice for weight management. One cup (180g) of quinoa contains 140 calories, 70% water, 1% fat, 4-5 % protein, and 20% of carbohydrates which makes it a great breakfast option for those who are looking for a less calorie breakfast option.
18. Sweet Potatoes :
Sweet Potatoes are versatile, delicious, low-calorie, and one of the super healthy foods to burn belly fat. They are high in fiber, antioxidants, potassium along with minerals, vitamins a, b& c which control your appetite and helps in fast belly fat loss. Some people like to have boiled sweet potatoes, some liked to bake or sauté them. It supports healthy vision, boosts immunity, controls bad LDL cholesterol, blood pressure. One medium potato contains 0g fat, 4g fiber, 5g sugar, 2g protein, 25g carbs, 354mg potassium and 32mg magnesium, 32mg calcium, 0.8mg iron, 3mg vitamin C, 0.3mg vitamin B6. There are three types of sweet potatoes that are yellow, purple, orange and all are good sources of fiber.
19. Green Tea :
Everybody knows Green tea has antioxidants that slim down the tummy and gives glowing skin within 2-3 months. It contains ECEG(Epigallocatechin gallate which is a versatile plant compound that has many health benefits) quercetin, chlorogenic acid, theogallin antioxidants, catechins which is a type of phytochemical that boost immunity and burn belly fat more easily and faster. Drinking hot green tea with lemon and ginger and without sugar or honey gives you a soothing and mindful/ relaxing experience.
20. Coffee :
Coffee is a caffeine-based drink that boosts metabolism and cuts down calories easily but if taken without sugar. According to recent research, normal coffee consumption (around100 mg) can influence thermogenesis and increase energy in humans. 100 grams of black coffee without sugar contains 40mg caffeine, 45mg potassium, 0.2 g protein, and 0g of sugar and fat.
21. Tuna :
Tuna is famous among fitness lovers and it’s high in protein, omega-3s, and low in fat but make sure to choose fresh tuna or canned tuna filled with water only. 100 grams of tuna contains 130 calories, 28g protein, 521mg of potassium, 1.3g fat. Two types of tuna are yellowfin tuna and Atlantic bluefin tuna and both are good sources of lean protein.
22. Pumpkin and its seeds :
Many people don’t know that pumpkin seeds are also beneficial for weight loss. Pumpkin and its seeds are a great source of fiber and potassium and 100g of pumpkin contains 26 calories, 1g protein in pumpkin without seeds, 7-15 g of protein in dry seeds, 0.5g fiber,6g carbs, 340mg potassium, and 1mg sodium. Foods like Pumpkin can also be used in baking cakes, cookies, muffins, bread, and pie to satisfy your sweet tooth and to promote belly fat burn. Consuming pumpkin makes you look younger than before so what are you waiting for? Try pumpkin recipes and love yourself in a new shape and better skin.
23. Green Peas :
green pea is a common seeds pot that contains many benefits like reducing bloating and risk of heart disease, diabetes, and arthritis. It is filled with potassium, fiber, protein, magnesium, and iron. Most of the people which are doing a strict weight loss diet eat green pea salad, pea soup, and sauté it in many vegetables to make it more nutritious.
24. Lentils :
Everybody knows that lentils are a great source of protein and fiber. Plants-based protein goes excellent in soups and salads while you can use lentils in soups, salads, quesadillas, rice, tacos, fritters wraps, burgers, and pasta also like spaghetti. There are multiple types of lentils but the best lentils for weight loss are black, green, and puy lentils because these three variants have high protein than other ones.
25. Whole grains :
Foods like Whole grains are always better than refined grains if you want to burn belly fat. According to a study in Pennsylvania university people who eat whole grains on average can decrease abdominal fat faster. Corn, millets, brown rice, whole-wheat, barley, buckwheat, wild rice, etc are sources of whole grains. So try to eat whole grains rather than refined grains.
26. Skim Milk :
If you love milk then believe it or not but milk actually makes you slim yes, you read it right But don’t use dairy milk use almonds milk, soy milk as they have high protein and fiber content. Soy milk is a great choice for people who do not tolerate lactose while almonds milk is for those who are soy and lactose-sensitive.
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So, now you know which foods are beneficial for you to lose belly fat as well as improve your health. Whether you are on a diet or not but eating healthy and clean food gives you a better life and decreases the chances of being sick.
In addition to foods, there are several things that you always keep in mind when you are on a diet and those things are to avoid sugar and sugary drinks or alcohol. Use honey instead of sugar, use olive oil instead of regular oil, try to eat fresh fruits, eat more protein, fiber-rich foods, and fewer carbohydrates because cutting carbs makes you burn belly fat faster. Drink more water and fruit juice, try intermittent fasting, use smaller plates when you eat something check your food intake or count your calories, try to eat spicy food, exercise regularly, get good sleep and that’s it! You get your dream shape in just a few months.