If you want to lose belly fat in the shortest time humanly possible, this article will show you belly fat burner foods you should add to your diet.
Even if you don’t want to lose belly fat so you can wear a bikini, you may want to lose it because of all the deadly ailments it is linked to. Research has linked it to diabetes and heart disease among many other conditions.
You may associate belly fat burner foods with boring, unpalatable dishes that make maintaining the belly fat a mildly better option. But did you know there are plenty of tasty foods that have been scientifically proven to aid in burning belly fat? We have compiled just 20!
The Best Belly Fat Burner Foods
From green smoothies to spreads to the must-have ingredient in your salad, avocadoes are as versatile just as they are delicious.
This fruit could just be the solution to getting rid of the extra inches around your waist. This study says avocado increases the rate at which fats are burned, on top of filling you for longer.
A study on rats fed one group a low-fat diet, while to another a high fat and cholesterol diet. Both were supplemented with pectin. Pectin is a type of fiber that gives plums their reddish color.
The study concluded that pectin reduced the number of fat cells absorbed. Going by this study, we can conclude that it can lead to the loss of belly fat.
3. Green Leafy Veggies
If you are serious about losing belly fat, you may want to add green leafy veggies like kales and spinach to your diet.
A study in Nature Chemical Biology asserts that spinach combats bad bacteria that leads to inflammation and deposition of belly fat.
4. Dark Chocolate
Most people assume they must avoid chocolate to lose belly fat but that’s not entirely true.
Dark chocolate contains oleic acid which burns fat and is high in fiber.
A study conducted among normal weight and overweight female participants had them take dark chocolate alongside their meals.
At the end of the study, both women saw a reduction in waist circumference. If these results are anything to go by, you can have your chocolate (dark) and eat it!
5. Coconut Oil
Coconut oil contains Medium Chain Triglycerides. Unlike other fats, MCTs tend not to be stored as body fat because they are easily broken down.
This study administered 30ml of either soy oil and coconut oil to a group of 40 women daily for 12 weeks.
At the end of the study period, both women had reduced BMI but women who took coconut oil saw a reduction in waist circumference.
Alternatively, you can take MCT supplements.
Berries, in their diverse kinds, pack fiber that is essential for keeping you fuller for longer. And the sugar from fresh berries does more good than bad.
The best part about berries is the strong antioxidant properties, which contribute to belly fat reduction by enhancing oxygen delivery cells to assist in fat oxidation.
7. Hard-boiled Eggs
You may have heard bad things about eggs and the damage they are capable of inflicting on your waistline.
A study in the International Journal of Obesity dispels those notions. One group of participants took two eggs for the breakfast, the other bagels – both breakfasts contain the same number of calories.
At the end of the study, not only had the participants who took eggs lost 65% more weight, but they also saw a 34% reduction in their waist circumference.
8. Chia Seeds
All nutritionists are singing the praises of chia seeds and you may want to dismiss it as a fad. But when you consider how filling these teeny-tiny seeds are, you realize that all that praise is warranted.
They’re loaded with fiber, which can keep you full for hours. The high fiber content combined with the anti-oxidant, anti-inflammatory properties makes them the ultimate belly fat burner.
9. Apple Cider Vinegar
A 12-week study that sought to find the effect of vinegar on body fat divided the participants into three groups. To one, they gave placebos, to another they gave a beverage containing 15ml of apple cider daily and to the third they gave 30ml of apple cider vinegar.
At the end of the study, the groups that took apple cider vinegar had reduced visceral fats and waist circumference.
Remember, before you chug a whole bottle, that nausea is a common side-effect of taking apple cider vinegar. Limit your intake to 2 tablespoons a day.
10. Green Tea
Green tea is one of the most popular belly fat burner foods. Greet tea contains a compound ECGC, which not only boosts metabolism, but it also burns calories and fats.
Take up to 3 cups of green tea a day or simply take matcha powder.
A team of researchers conducted research on the diet communities whose members lived the longest in the world.
The one consistent food that they found in the communities was beans. Beans are the perfect balance of protein and fiber. They fill you up fast and enhance belly fat loss.
12. Chili Peppers
If you like your food hot, better keep at it. If you do not, maybe you should consider it.
Chili peppers contain capsaicin which helps in burning belly fat by increasing your metabolism and combating insulin resistance.
13. Sweet Potatoes
Sweet potatoes contain carotenoids which have been found to increase insulin sensitivity.
When insulin sensitivity is low, more calories tend to be turned to fats that are then deposited around the abdomen and thigh area.
Sweet potatoes help your body react much better to glucose, thus preventing the accumulation of belly fat.
14. Citrus Fruits
Citrus fruits such as oranges, lemons, and grapefruits are high in vitamin C and antioxidants.
According to this Arizona State University research, lack of vitamin C reduces the body’s ability to oxidize fat, while moderate levels enhance it.
Taking citrus fruits during exercise can help you burn up to 30% more visceral fats during exercise.
Just by being a dark green vegetable, broccoli has the capacity to reduce visceral fat. However, broccoli has an added advantage – calcium.
There is strong evidence in these multiple studies showing that calcium indeed hastens fat burning in the body, especially when taken in the natural form and not in supplements.
Broccoli will, therefore, give you the combined potency of a dark green vegetable and calcium-source.
16. Greek Yogurt
Researchers from the University of Tennessee conducted a study on 34 men with obesity, giving them three servings of the fat – free yogurt. The men who ate the yogurt lost more overall body fat and weight than their counterparts who only limited their calorie intake.
The best part, however, is that they lost 81% more visceral fat than their counterparts. Use Greek yogurt in place of flavored yogurt for better results.
If you want a fruit that can take off a few inches off your waist, pomegranate is just the one.
A study published in the International Journal of Obesity found that rats lost abdominal fats when their diet was supplemented with pomegranates. They infer that the same could be replicated in human beings and used to ward off obesity.
Belly fat burner foods like pomegranate is an excellent way to add variety to your salads and smoothies.
A University of Alabama research found that soy reduced abdominal fat in post-menopausal women by up to 14 sq.cm.
If you have been avoiding soy in all its different forms like tofu, edamame, it is time to reconsider.
This study says that nuts increase resting metabolism. Its best attribute is the high fiber that it packs that go a long way in preventing the formation of belly fat, according to this study.
Nuts are one of those belly fat burner foods you must eat in moderation because they’re high in calories.
Artichokes contain acetate that heals inflammation in cells and boosts their fat-burning capabilities. If you cannot find artichokes, you can use asparagus or onions – they have the same properties.
The Bottom Line
Adding these belly fat burner foods to your diet will allow you to confidently wear a bikini and lower the risk of diseases.
However, this doesn’t mean you should ignore exercise. As you add these foods to your diet, you should also be doing these 15-minute fat-blasting workouts.
If you do this, you’ll end up with a flat, firm, and toned tummy in a few short weeks.