Did you know that ridding belly fat is not just a cosmetic desire, but also for better health? Having fat around your midsection is normal and common, however, the issue lies in the type of fat; whether it is subcutaneous fat or visceral fat (fat that is deep within your abdominal). Having the latter poses health threats as it increases your risk of heart diseases, type 2 diabetes, high cholesterol, and other serious health concerns.
Having a healthy lifestyle is crucial in achieving your weight loss goals. Hence, we have rounded up a list of food that you should consume if you are specifically aiming to shed belly fat.
Fat buster ingredient: Calcium
A study by Nutrition Source revealed a strong linkage between high calcium intake and improved body composition. Calcium helps to increase fat burn, reduce fat absorption, and slightly rev up your metabolism. Another important ingredient of yogurt is probiotics; a beneficial bacteria that help your digestive system and promotes a healthy weight.
Oats & Barley
Fat buster ingredient: Beta-glucans
A study conducted by American Journal of Clinical Nutrition observed that the sample size who consumed whole-grain, lost more abdominal fat compared to those who consumed generic food but on a reduced-calorie diet. Beta-glucans — a hard-to-find fibre is able to form a gel in the small intestine, lowering blood cholesterol levels, boost the immune system, increase satiety, and even regulate blood glucose levels. This prevents you from snacking on unhealthy snacks or extra calories as you feel fuller for longer.
Fat buster ingredients: Catechins
A study by Japanese researchers found that participants who consumed 690 mg of catechins via green tea daily had significantly lower BMIs and small waist measurements. Catechins help to increase your metabolism and the rate your liver burns fat. To reap the benefits, drink four to six cups of caffeinated green tea daily and log 180 minutes of exercise weekly.
Fat buster ingredient: Protein
Protein helps to retain your muscle mass during weight loss, and muscle burns more calories than fat. This chemical compound is able to reduce hunger way better than having carbohydrates. It also contains an amino acid — leucine, which acts as a catalyst in burning extra fat.
Tip: Have one hard-boiled egg every day, as they are nature’s few good sources of Vitamin D, where research shows that it plays an important part in keeping weight off.
Fat buster ingredient: The good fats
Nuts can keep you fuller for a longer time. They also contain good fats that do not add extra calories to your diet. Full of Omega-3, nuts help to increase energy and metabolism. A study conducted by Archives of Internal Medicine, one group followed a Mediterranean diet and ate an ounce of nuts daily, the second soup followed the same Mediterranean diet and consumed a litre of olive oil, and the last group served as a control. The results showed that the group that only consumed nuts, decreased their abdominal fat.
Tip: For vegetarians, walnuts are considered as one of the best fish sources of Omega-3!
Fat buster ingredient: Omega-3
Omega-3 fatty acids have been proven to reduce fat mass. Studies have shown that Omega-3 Fatty acids reduce hunger for up to two hours. Therefore, try to consume salmon or another oily fish eg: mackerel, canned tuna) at least twice a week.
Fat buster ingredient: Anthocyanins
Tiny but mighty! Packed with all sorts of powerhouse antioxidants; blueberries help to reduce belly fat, the risk for cardiovascular disease and metabolic syndrome. Recent study findings showed that this berry may have the ability to influence genes that regulate fat burn and storage, hence reducing abdominal fat and lowering cholesterol. When it is being combined with a low-fat diet, it helps to lower triglycerides and improve blood sugar levels.
Fat buster ingredient: Potassium & Magnesium
Bananas are loaded up with potassium (358mg) and magnesium (27mg), which help to curb bloating due to consumption of salty processed food and also increase your body metabolism by regulating its water balance. This versatile fruit can be consumed in moderation while you are trying to lose or maintain your weight!
Tip: Have it as a pure fruit and unprocessed (eg: sugary option like cookies/cakes).
Fat buster ingredient: Monosaturated fats
Creamy avocados contain 10g of healthy monosaturated fats that prevent blood sugar spikes that result in the accumulation of belly fat. Not only do the good fats help to reduce belly bloat, it is able to suppress the appetite, allow better absorption of carotenoids (cancer-fighting compounds found in tomatoes, carrots, etc). Savor the next bite while you indulge in your avo toast!
Fat buster ingredient: Flavonoids
This phenolic compound — flavonoids give the fruit its deep purple colour and the ability to bust fat. Furthermore, plums are a great source of pectin, where studies have shown to reduce liver fat (belly fat) and restrict the amount of fat cells can absorb.
As stubborn as it might be, persistence is the key to banishing belly fat. Build healthy habits and realistic goals to witness noticeable results. You may also want to combine advanced fat-burning body treatments that will help you achieve your body goals faster too!
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