24 Foods That Burn Belly Fat
Belly fat can lead to a number of health problems such as asthma, heart disease, stroke, type-2 diabetes, cancer, and hypertension. To reduce this risk, it is important for you to keep your stomach from accumulating fat.
Apart from doing cardio exercises, there are various ways you can do to burn fat in the stomach. One way that you can do to lose belly fat is by eating certain foods. So, what dishes fall into the category of belly fat-burning foods?
There are many foods that can be consumed to help burn belly fat. The ability of these foods to burn belly fat cannot be separated from the nutritional content in them. The following are various foods that burn belly fat you can choose from:
Berries are foods that have a high water and fiber content. The high water and fiber content in berries can keep you feeling full longer, so you don’t overeat. In addition to helping burn belly fat, this fruit is rich in antioxidants that are useful for protecting you from various diseases.
Quinoa is a good alternative to foods that burn belly fat. In one cup (180 grams) of quinoa, you can get 8 grams of protein, as well as 5 grams of fiber. In addition, quinoa also contains other nutrients that are useful for the body, such as vitamin E, iron, selenium, and zinc.
The grain also provides complex carbohydrates, which provide energy for the body to perform any activity, being an excellent alternative to white rice.
3. WHOLE GRAIN
Whole grains and whole grains such as brown rice, brown rice, black rice, to quinoa are enriched with fiber and complex carbohydrates that help stimulate the body’s metabolism to accelerate fat burning. A high body metabolism also keeps insulin levels low. Therefore, whole grains are a choice of foods to burn fat and calories while sleeping.
4. SWEET POTATOES
Although including carbohydrates, sweet potatoes have a lower number of calories than some other staple foods. Limited calorie intake forces the body to convert fat into a source of energy. Apart from helping burn fat, sweet potatoes also have nutrients such as potassium, beta-carotene, vitamin C, and fiber.
5. RAW VEGETABLES
Eating raw vegetables such as carrots can prolong satiety. Even though they are low in calories, carrots are high in fiber, so they can make you feel fuller for longer. When calorie intake is limited, the body will later convert fat in your body, one of which is in the stomach for energy.
Grapefruit is a food that is suitable for consumption when it comes to burning belly fat. The soluble fiber content in grapefruit takes a long time to digest, so it can make you feel fuller for longer. Apart from that, grapefruit is a low-calorie fruit. When your body lacks calories, your body will convert fat, including in the stomach, into energy for activities.
Oats are very rich in fiber. In order to break them down, the body spends a lot of calories during the digestion process, also contributing to the burning of belly fat. In addition, consuming oatmeal can also curb hunger, provide energy to your body, and reduce fat levels, especially in the stomach.
You can eat oatmeal in the morning mixed with a little butter, nuts for added protein. When you buy oatmeal, make sure to choose oatmeal with a bland taste
8. CHIA SEED
This true superfood is loaded with fibers, omega-3, and proteins, and offers a lasting feeling of satiety, in addition to increasing metabolism. The seeds also stimulate the release of glucagon, a hormone that helps burn fat. Before consuming them, soak them for 15 minutes so that they swell (they can reach up to 10 times their original size).
Want a healthy little spice for your salad? Choose the vinegar. According to the expert, this item contains acetic acid, a substance that inhibits appetite, speeds up metabolism, and prevents spikes in insulin. That is, vinegar helps to give you a feeling of satiety for longer and also contributes to the burning of fat by speeding up the metabolism.
When buying, prefer apple cider vinegar, which in addition to acting on weight control, is more effective in diuretic action and in the elimination of toxins.
Lemon is an excellent source of vitamins, minerals, and antioxidants. In addition, lemon helps to detoxify the body, burn belly fat and increase the vitality of the body in general. It is often advised to drink a glass of (warm) water with lemon early in the morning. This gives you a good energy boost and is also packed with vitamins and minerals, which only benefit you.
Also, you can consume it as lemon tea, but it should be sugar-free to eliminate calories. You can also add lemon (juice) in other drinks, and you can even add some lemon juice to your dinner, for example, over the meat, over the fish, or through the salad.
Like almost any type of fish, tuna is a great food to burn belly fat. The fish types can be broadly divided into fatty fish and lean fish. Tuna contains few calories and high protein. This makes it a great food to boost your fat loss in the belly.
12. CASHEWS (AND OTHER NUTS)
You might think that nuts are not a good contributor to belly fat, as they are high in calories. Still, nuts are a great choice if you want to lose weight. This, too, is due to the fact that it is full of good (unsaturated) fats.
You can eat almost all kinds of nuts if you want to get rid of your belly fat. However, there are two things you should pay attention to. First of all, you don’t need to eat too many nuts. Stick to about 1 or 2 hands a day. A handful of nuts contains, on average, about 30 grams.
The second thing to keep in mind is that you should avoid salted nuts, choose unsalted nuts. All foods that are salted are not safe to consume for burning belly fat.
In addition, nuts also contain a range of vitamins and minerals that are good for health. Make a handful of roasted nuts of choice to warm your stomach before bed. With all the ingredients and benefits, it’s no wonder that many nuts are used as a healthy and nutritious fat-burning food.
Maybe many people do not believe that chilies can help burn fat in the stomach. Chili peppers can not only enhance the taste of your food, but can also make you burn fats. Chili such as cayenne pepper, green chilies, and red chilies contain vitamin C and capsaicin, which help increase the metabolic rate and burn fat.
Eating these chilies can help you lose weight and also manage fat in the abdominal area. You can add cayenne pepper or red chili flakes to a salad or mix green chilies in a fried egg
14. OLIVE OIL
An easy-to-find belly fat-burning food is olive oil. This oil is a healthy fat made from crushed olives. Olive oil is rich in antioxidants that are healthy for the heart. It can also protect your blood vessels.
When olive oil is used to replace saturated fats, such as butter, it can also help lower cholesterol levels. Try using it in salads and cooking vegetables, or with bread. For the best fit, look for a cold-pressed one and use it within six months.
Including eggs in the diet is one of the best ways to burn belly fat. They offer a unique blend of nutrients, vitamins, and minerals that promote satiety, in addition to having an incomparable combination of essential amino acids for the body.
Eggs are also rich in vitamin B12, which is used by our body to metabolize fat. Thus, its ingestion is very beneficial for the elimination of fat cells.
You can consume eggs in varied ways. For example, you can eat boiled eggs, but you can also bake an omelet. When frying eggs, make sure you don’t use too much oil or butter. The calories will then add up quite a bit, making it a slightly less suitable food to burn belly fat.
16. BLACK COFFEE
You may have heard that you can lose belly fat by drinking coffee. In essence, that is correct. We are mainly talking about black coffee here. The main reason coffee is good liquid food for burning belly fat is because it contains caffeine.
Caffeine in black coffee can offer you two benefits in the fight against (belly) fat. The first is that it can suppress your hunger, and the second benefit is that caffeine can slightly speed up the metabolism.
However, it must also be said that you should not drink too much coffee. This is because excessive caffeine consumption is harmful to your health. It is recommended not to drink more than 4 cups of coffee per day.
17. FATTY FISH
You would think that fatty fish would not be a recommended food to stimulate your fat-burning, but nothing could be further from the truth. Fatty fish such as salmon and herring are delicious. And you probably already know that fatty fish are rich in healthy omega-3 fats, just like nuts. And these omega-3 fats can help with belly fat loss.
This is because regular consumption of omega-3 fats helps to improve the body’s sensitivity to insulin, helping to shrink the dreaded fat cells that are in the abdomen. In addition to being rich in omega-3 fats, fatty fish is also rich in proteins. And a study shows that proteins can stimulate metabolism faster than carbohydrates or fats.
However, fatty fish are pricey. And if you don’t like fatty fish, you can still get your omega-3 fats is to use a good-quality omega-3 supplement.
18. GREEN TEA
Yes, you’ve probably heard about green tea and all kinds of claims of health benefits. Some claims are true, while others are false or myths. But is the claim that green tea can help burn belly fat true? That’s right.
Green tea, in addition to containing a significant amount of caffeine, which helps to burn more fat, green tea has a substance known as epigallocatechin gallate, which is proven to be able to accelerate metabolism temporarily.
This powerful antioxidant causes a certain hormone to send a signal to the body to break down fat cells using stored energy. The clinically effective dosages are between 400 to 500 mg per day. That is 5 to 10 cups of green tea per day. Furthermore, green tea contains other health benefits, and it is, of course, also very tasty.
19. COCONUT OIL
Recent studies have confirmed that this coconut derivative improves the functioning of the thyroid gland, accelerating metabolism and fat burning. This is due to the type of fat called Medium Chain Triglycerides (MCT) in the oil, which, upon reaching the liver, quickly turns into energy.
But it is its antioxidant and anti-inflammatory substances that are in charge of losing belly fat. This makes coconut oil a great choice that you can easily start using for your belly fat-burning goal.
In addition, coconut oil is a good choice to replace your normal cooking oil. This is because it can withstand high heat.
20. GINGER TEA
Don’t you like green tea, or do you want to try something else? Then you can try ginger tea. Ginger tea has numerous health benefits, including burning belly fat. People who drink ginger tea have less appetite. This makes them eat less (and therefore also consume fewer calories), making it easier to lose weight.
Several studies have shown that ginger tea has a significant effect on the burning of belly fat (especially love handles). Furthermore, the gingerols in ginger can help stabilize blood sugar levels better. Stable blood sugar is a big factor in weight loss.
Like tuna, beans are also rich in protein. But they are also rich in fiber, which can also help reduce appetite. So a combination of protein and fiber can make it much easier for you to stop overeating. By stopping to eat a lot, you will consume far fewer calories. Hence, beans are also a good food that can help burn belly fat.
22. GREEK YOGURT
Greek yogurt is nutritious as it is rich in proteins and minerals. So since it is rich in protein, Greek yogurt can reduce appetite.
Greek yogurt also contains a substance called CLA (conjugated linoleic acid). This substance can help with weight loss and fat burning in overweight or obese people.
But keep in mind that only whole Greek yogurt is rich in CLA. Low-fat Greek yogurt contains hardly any or none at all.
Furthermore, Greek yogurt naturally also contains other health benefits. For example, Greek yogurt can lower blood pressure, reduce the risk of type 2 diabetes, and improve mental health.
23. CITRUS FRUIT
Citrus fruits such as grapefruit, lime, guava, and tomatoes are rich in vitamin C and fiber, which can be used as fat-burning foods. Citrus fruit is believed to increase the body’s metabolic work. The faster the metabolism works, the faster and more fats deposits are burned.
In addition, the citrus family has natural diuretic properties that can help cleanse the intestines of leftover food that triggers constipation. Logically, the more food scraps that harden and accumulate for a long time in the intestines, the more you gain weight.
Interestingly, the vitamin C content of citrus fruits is also beneficial for maintaining healthy skin while you sleep.
Low-fat milk (skim milk) or non-fat (fat-free) is a fat-burning food that is good to eat before bed. This also includes foods and drinks processed using these types of milk, for example, low-fat yogurt or cheese.
This is because the calcium and mineral content in milk work together to increase the body’s metabolism to burn fat during sleep. Apart from that, milk is also a source of complex carbohydrates, which can help keep insulin levels low. Low insulin levels help increase the body’s metabolism and burn calories.
To get these benefits, you need to consume as much as 1,200 to 1,300 mg of calcium every day. One 250 ml glass of milk contains 300 mg of calcium. So, try to consume 3-4 servings of low-fat milk every day, either in pure or processed form such as cheese and yogurt, to help the body burn belly fat more optimally.
As you can see, there is enough food that is tasty and healthy at the same time for burning belly fat. Remember, eating these foods alone isn’t the only thing you can do to lose your belly fat. Also, try to incorporate some exercise into your daily patterns, even if it’s just one day a week.
It is also important that you continue your new lifestyle and do not fall back into old patterns. It will be a shame if you lose your belly fat and then return to your old ways.