Foods That Will Help You Lose Belly Fat

Body fat is the amount of fat in your body. Body fat percentage is the ratio of fat to weight. Normal body fat percentage is 10-20% for men and 18-28% for women. Adults are obese when the excess of visceral fat is due to the increase in abdominal fat.

Abdominal obesity is known to cause adult diseases such as high blood pressure, cardiovascular disease, diabetes. To prevent fat from building up in your body, controlling your calorie intake is important.

There are also foods that help increase fat consumption. The more you include these in your diet, the more successful your diet will be. Based on the data on HealthLine.com, here are seven foods that can help you reduce body fat or prevent accumulation.

Egg

An average egg is only 75 calories, but can be supplemented with 7g of protein. Breakfast with eggs is good in that a protein-rich breakfast gives you a fuller feeling than a carbohydrate breakfast.

Coffee

Coffee is often eaten as a favorite or drink to wake up. But it also helps people who are on a diet in that they help metabolism to help you lose weight.

However, metabolism, which can be activated with coffee, is temporary and should not be relied on. It’s important to keep in mind that you can’t lose weight if you put a lot of fresh cream on top of your coffee or mix a lot of sugar.

Cinnamon

Cinnamon stabilizes blood sugar levels, which prevents your diet. This helps people who need blood sugar and diet management, such as those with diabetes.

You can also mix cinnamon with your coffee or tea. You can add flavor and flavor to your drink without adding sugar.

Low Fat Yogurt

Non-fat yogurt or low-fat yogurt, such as Greek yogurt, has twice as much protein as regular yogurt. That is, the time spent on the stomach is long, thereby maintaining a feeling of satiety for a long time.

When you digest protein than carbohydrates, your body needs more energy, so it’s also effective for burning body fat. However, you should choose yogurt with no sugar or low fat and low sugar content. lean meat

Vegetable food is not the only way to help you lose weight. Meat with a high protein content is also helpful because it consumes a lot of energy to boost satiety and digestion. However, a high fat content reduces these benefits, so you should eat lean meat.

Pepper

Peppers contain a substance called capsaicin. This substance can help you lose weight by lowering your appetite, activating your metabolism and burning fat. However, the effect is short term.

Apples and Pears

Fruits like apples and pears have a very high water content. In addition, it is also rich in dietary fiber, which is effective in maintaining satiety for a long time.

These recommended foods include low-glycemic carbohydrates, fats, yolks, and fruits, which can be mixed and matched according to individual needs.

Natural desserts: yogurt, blueberries, cherries

Sugar-free yogurt with fresh fruits such as blueberries is a natural sweet for your health.

Yogurt is rich in protein, calcium and probiotics. A study in the Journal of the American College of Nutrition pointed out that overweight people had significantly reduced body fat after consuming 200 grams of low-carb yogurt daily for 8 weeks.

Choose Yogurt To choose a low-sugar or sugar-free formula, you can add two super fruits: fresh blueberries and cherries. Blueberries contain anthocyanins and nutrients that promote metabolism; cherries can stimulate the secretion of melatonin and improve sleep quality.

Dietary fiber + low glycemic: oats, barley

Oats and barley are rich in dietary fiber, and the viscosity of mixing with water will increase satiety.

Oats are rich in dietary fiber, which can avoid body and organ fat accumulation and promote liver function. An American Journal of Clinical Nutrition study of body fat in middle-aged women also showed that eating whole-grain foods was effective in reducing belly fat compared to non-cereal low-calorie diets.

Oatmeal can be eaten with milk or soy milk, and can also be added with raisins, dried cranberries and nuts.

Health risks of excessive fat formation: abnormal insulin secretion, type 2 diabetes, heart disease, hypertension, fatty liver, specific cancers such as breast cancer, colorectal and endometrial cancer, kidney disease, and stroke.

Barley contains three times as much dietary fiber as brown rice. It is highly viscous when mixed with water, reduces the speed of food passing through the stomach and intestines, increases satiety, and naturally does not easily feel hungry. Studies have pointed out that eating 14 grams of cereals a day will reduce the intake of calories by 10% and help reduce weight.

In addition to cooking with rice, barley is also suitable for soups: boiled with pork to make main soups, or boiled with mung beans and red beans to make sweet soups.

Fat-reducing drink: green tea

Green tea has anti-oxidant effects, which can remove unstable free radicals in the body and exert anti-cancer effects.

Unfermented green tea contains catechins, the most of all teas; it has anti-oxidant effects that can remove unstable free radicals in the body and exert anti-cancer effects. Green tea also avoids blood fat accumulation and reduces cardiovascular disease. Drinking a cup of hot green tea from half an hour to an hour before exercise works best.

High-quality protein: eggs, salmon, beans

Egg yolk and protein are rich in nutrients, which is a good food for weight loss.

Egg yolk’s lecithin can repair cells and inhibit visceral fat accumulation; protein proteins can fight aging, strengthen muscle mass, and burn more calories. An eight-week diet study by Louisiana State University showed that compared to eating bagel bread alone, up to 60% of the test group eating eggs had lower BMI values, 65% weight loss, and 30% waist reduction.

Salmon is rich in Omega3 fatty acids to improve sleep quality without hoarding too much fat in the body.

The legumes have dietary fiber, which can help reduce weight, lower blood sugar, increase satiety, and reduce abdominal fat.

The legumes containing plant-based proteins have dietary fiber. Studies have shown that legumes can help reduce weight, lower blood sugar, increase satiety, and reduce abdominal fat. You can add 3 mixed beans to your diet every week, whether it is soup, bread spread (such as hummus) or just a single meal.

Good fats: olive oil, almonds, walnuts

Olive oil is an indispensable health ingredient for the Mediterranean diet.

The key ingredient of the Mediterranean diet, olive oil, is widely known for its nutritional value. In a dietary study of breast cancer-cured patients by The National Cancer Institute, compared to other low-fat diets, olive oil and vegetable diets reduced body weight by about 5%. The virgin olive oil has a smoking point of about 216 degrees, but nutrition experts still recommend cold or stir-fried vegetables, and the nutritional content is relatively easy to lose.

Almonds lower cholesterol, anti-inflammatory and antioxidant. In a three-month trial, it was pointed out that the test group who ate 50 grams of almonds every day showed lower cholesterol, pre-meal blood glucose, and systolic blood pressure than those who did not eat.

Eating a handful of nuts such as almonds or walnuts every day can replace other high-calorie snacks.

Walnut contains magnesium, which can effectively reduce the risk of type 2 diabetes and cardiovascular disease. Eating a handful of nuts such as almonds or walnuts every day is definitely better for the body than candy cookies.

The avocado has a good flavor and is good for the heart and other body functions.

6. Metabolic holy product: avocado
Contains potassium, folic acid, vitamin E and other nutrients, which are beneficial to the health of the heart and other body functions, can reduce high blood pressure and stroke, and help reduce body inflammation and the risk of cardiovascular disease.

Peanut butter contains protein, fat, and dietary fiber; eating sugar-free natural peanut butter is good for your health.

7. Rich in protein and fat: peanut butter
Moderate consumption of natural sugar-free peanut butter is quite beneficial to the body. Two tablespoons of peanut butter contain about 7 grams of protein, 16 grams of fat, and 2 grams of fiber, which makes the body feel full and is a nutritious food.

Source: Daily Health Post

 

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Summary

Body fat is the amount of fat in your body. Body fat percentage is the ratio of fat to weight. Normal body fat percentage is 10-20% for men and 18-28% for women. Adults are obese when the excess of visceral fat is due to the increase in abdominal fat.

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