Many people would love to get rid of fat on their body, especially around the belly. But truth be told, it isn’t that simple. The thing is, it’s so easy to accumulate fat and so hard to eliminate it.
And if you really want to be successful in doing so, you’ll need determination, effort and an abundance of patience. There are several factors that play a part in the accumulation of fat. These include stress, hormonal changes, genetics, sleep deprivation, and eating habits.
The last part is very crucial. Your diet ultimately affects your health and fitness. So, when nixing belly fat, it’s essential to make changes in your diet, too.
While you can’t get rid of fat too soon, you’re sure to see results if you’re consistent. We’ve listed down the best fat burning foods perfect for your diet.
That is if you seriously want to nix your fats away! Find out how adding berries, chilies, grains, fruits, and fish to your diet can support your fitness goals.
Berries are rich sources of important compounds that promote fat burning and weight loss. They are chock full of antioxidants and fiber that fight free radical damage and encourage the feeling of fullness.
Research supports the existence of these essential compounds in berries and their weight loss-promoting effects.
According to a study, adults who consumed higher amounts of flavonoids, compounds that are found in blackberries, blueberries, and strawberries, had a lower chance of gaining weight.
The research further suggests that increased flavonoid intake may prevent obesity and its consequences.
How to add berries to your diet:
One thing about berries is they are not only healthy, but they are yummy too! They make a hearty snack and a great addition to desserts.
You can also make a healthy, delicious breakfast by topping your Greek yogurt with berries, cheese, and some chopped nuts!
2. Cayenne Pepper
Another study found a link between capsinoids and abdominal fat loss by increasing fat oxidation.
Cayenne peppers also act as a natural appetite suppressant, curbing food cravings that often contribute to weight gain.
How to add cayenne pepper to your diet:
You can spice up almost all of your favorite dishes with cayenne peppers. You can add a teaspoon of chopped peppers to your meat, vegetable or pasta dish.
You can also dash your stews and soups with chili powder or flakes for that extra zing!
3. Coconut Oil
Coconut oil is considered a dietary miracle because it’s a fat and yet it makes you slim. Several studies provided proof that coconut oil is indeed helpful in decreasing fat, especially around the belly!
One study discovered that women who had abdominal obesity reduced their belly circumference after taking 30 ml of coconut oil over a 12-week period.
The study also found that coconut oil increased the levels of HDL or good cholesterol.
How to add coconut oil to your diet:
Coconut oil makes an ideal ingredient for cooking because almost 90 percent of its fats are saturated. You can use coconut oil for sautéing or stir-frying veggies, eggs, fish, and meats.
You can also add it to your recipes, coffee, and tea.
4. Dark Chocolate
Who says you can no longer indulge when you want to lose belly fat? Dark chocolates will keep your taste buds satisfied while giving your health and fitness goals their much-needed boost.
In fact, it is included among the top ten healthiest foods on the planet. They are packed with essential nutrients and antioxidant polyphenols that have fat burning effects.
Cocoa also has flavonoids that prevent damage caused by free radicals, making them a yummy food choice for getting rid of diseases.
How to add dark chocolate to your diet:
It’s very easy to add dark chocolate to your diet! You can savor a few squares or blend it into smoothies. It’s also a perfect addition to your fruit bowls.
Just drizzle them with some melted dark choc and you’re off to enjoy a yummy, healthy treat!
If you’re curious about what foods help burn belly fat, look no further than eggs! Whether they’re hard-boiled, scrambled or fried, eggs help to trim waist and reduce body fat!
One study found that overweight and obese participants significantly reduced their weight, waist circumference, and body fat after consuming 340 kcal of eggs for at least five days over an eight-week period.
Eggs are also a rich source of choline and lean protein, which have fat-burning effects.
How to add eggs to your diet:
Eggs are super versatile so you can easily add them to your dishes. They make a tasty addition to your baked pizza, breakfast sandwich, quiche, salad, and many other recipes!
You can also simply boil, poach or fry your eggs, and enjoy its health perks!
One of the foods that burn fat fast is grapefruit. This citrus fruit is incredibly low in calories and high in essential nutrients.
What’s more, grapefruits also have fat-burning powers! According to a study, obese adults who consumed grapefruit over a 12-week period significantly reduced their weight, body fats, and waistline.
The belt-tightening effects of this citrus fruit are attributed to its phytochemical compounds and rich fiber content.
How to add grapefruit to your diet:
Grapefruits are best enjoyed as a drink, as well as in your salads, smoothies, fruit bowls, and desserts!
Protein-rich foods help build muscles, and the more muscles you have, the better you burn fat. Fish are great sources of lean protein, especially wild salmon.
And aside from protein, salmon also contains significant amounts of omega-3 fatty acids that are prized for their health-promoting effects.
One of the prized health benefits of salmon is its ability to reduce belly fat and weight, a claim that is backed up by research. Salmon intake has also been linked to a suppressed appetite.
How to add salmon to your diet:
Whether it’s baked, poached, grilled or smoked, you can enjoy salmon in your healthy diet.
Just remember to pick the wild salmon over farmed salmon as the latter may contain toxic compounds, which can be harmful to your health.
Oats are considered a healthy diet staple for a slew of reasons. They are packed with healthy carbs and dietary fiber that help manage weight. Several studies, in fact, support the positive effects of oats in weight and fat loss.
One study found that long-term consumption of oats significantly decreased the participants’ body weight, body mass index (BMI), and waist circumference.
The high fiber content of oats has also been associated with reduced cholesterol and blood fat.
How to add oatmeal to your diet:
To make your oats even more effective for weight loss, add an egg white or two as they cook. The egg whites will boost your oatmeal’s protein content.
It will not only help burn more calories during digestion but will also keep you satiated for longer, reducing unnecessary calorie cravings.
9. Sweet Potatoes
Sweet potatoes are low in calories and high in key nutrients. They also contain fiber that helps regulate cholesterol levels and blood sugar and keep you feeling fuller for longer.
They also trim fat molecules and prevent fat absorption, stimulate bowel movement, and improve digestion, metabolism, and excretion, which all contribute to weight loss.
Aside from these, sweet potatoes are also rich in vitamins A, B6, and C, nutrients that provide you more energy to burn through physical activities.
How to add sweet potatoes to your diet:
Sweet potatoes are a great substitute for more-fattening foods like pasta and rice dishes. You can also bake sweet potato chips or cut thin sweet potato slices to add a yummy twist to your sandwiches.
You can also steam or roast sweet potatoes and incorporate them into your plates as a side dish.
Quinoa is an amazing grain that will help you achieve that flat tummy! It contains the essential amino acids that help in muscle growth and fat loss.
Quinoa also has lysine, an antioxidant that helps to burn fat when combined with vitamin C.
The combination of lysine and vitamin C produces another amino acid known as carnitine, which helps the body to metabolize fat store and balance oxygen.
How to add quinoa to your diet:
You can blend quinoa into a smoothie for an energy-boosting breakfast or use it as a substitute for oats. You can also add it to your salads, desserts, fritters, soups, and homemade energy bars!
There are no shortcuts to losing weight and trimming body fats. But you can definitely do something to move closer towards your fitness goals.
By making certain lifestyle and dietary changes, such as including these fat-burning foods in your meal plans, you are more likely to notice favorable results.
It’s also best to couple it with regular exercise and healthy sleep, so you can accelerate your weight loss efforts further. Also, discipline and determination are the keys. So, stay focused and persistent in your fitness journey!