We all know that a good diet and regular exercise are the keys to any weight loss routine. But wouldn’t it be great if they could both be tailored to fit more distinct needs. As is the case with any specific diet, there are foods that need to be avoided and foods that should have more attention paid to them.
I can hear you, and I agree with you … it is never easy to make a big change to your daily routine. However, these tummy fat burning foods are a good place to start!
Tummy Fat Burning Foods with Probiotics and Prebiotics
Foods that contain probiotics (friendly bacteria that helps you to boost your immune system and regulate your gut function) are known to be some of the healthiest types of foods that you can eat.
You might be surprised to know that sauerkraut is among the list of foods that contain probiotics, mainly because it is fermented; while Greek and Icelandic yogurts have become best known probiotic foods.
While probiotics introduce more useful bacteria into your system, prebiotics feed the bacteria that already lives in there. Oats are a good source of these bacteria, helping more of it to grow and keep your gut healthy.
If you need a healthy snack, look no further than raw nuts. A mixture of raw nuts like Brazil nuts, walnuts, almonds, cashews, hazelnuts, pecans, pistachio … and yes even macadamia nuts, are considered a heart-healthy alternative. They contain good fats called monounsaturated fats that can actually you help to lower your cholesterol levels.
Originally published on January 7, 2015, the Journal of the American Heart Association reported the following:
“…a Mediterranean diet supplemented with MUFA?rich foods that included either extra?virgin olive oil or mixed nuts (walnuts, almonds, hazelnuts) reduced the incidence of major CVD [Cardiovascular Vascular Disease] events by ?30% after approximately 5 years in men and women (50 to 80 years of age) at high risk for CVD.”
Let’s not forget the heart-healthy avocado. The Avocado is sodium-free and is considered to be a nutrient-dense source of monounsaturated fatty acids, which also contains polyunsaturated fats.
Adding proteins to your diet is considered the single most effective change you can do to improve your weight loss diet, simply because your body burns more calories when digesting proteins then when you eat fats or carbohydrates.
Eating proteins can actually help you reduce food cravings, and help you avoid re-gaining weight you’ve worked so hard at losing. Studies have proven that protein intake was definitely related to a decrease in tummy fat buildup.
The best known protein for fighting that hard to get rid of belly fat is fish. Salmon appears to be the highest recommended fish for consumption in losing belly fat. As for which type of salmon, I leave that advice up to the Globe and Mail, though recently on Dr. Oz, a nutritionist did recommend wild salmon. The omega fats found in fish are vital for our body’s health.
Apparently, a study done by researchers at the University of Alabama at Birmingham back in 2010, found that a group of premenopausal women that had their belly fat measured before and after, showed a significant reduction in their abdominal fat in those who consumed the most calcium-rich foods. It was explained as for every ½ cup of soft-serve frozen yogurt consumed daily, they lost an inch of tummy fat.
So, dairy products should stay in your diet if you’re serious about losing weight.
TIP: You might want to seriously consider cooking your foods in coconut oil. Some studies have actually shown that using about 2 tablespoons of coconut oil per day not only help our brain work better but it also helps reduce tummy fat.
Leafy greens like spinach, cabbage and broccoli are great for giving you that satisfied or full feeling. While green peppers help to boost your body’s metabolism, pumpkin and tomatoes can help keep your energy levels high.
Celery, carrots, beans and other vegetables not only act to fill you up with fewer calories helping to promote weight loss, they are also rich in antioxidants, vitamins, and minerals.
Green vegetables are known to contain high levels of vitamin A and C, which help to reduce the stress hormones in the body that can store belly fat. Plus, they are a source of folic acid, playing a critical role in protein digestion and metabolism. It is said that sufficient folic acid helps ensure that protein is metabolized properly, helping your insulin levels to remain stable. Apparently, fluctuating insulin levels can trigger the body to store fat, especially in the belly.
Examples of green vegetables are; asparagus, broccoli, Brussels sprouts, cabbage, cucumbers, green beans, kale, lettuce, spinach and zucchini.
Yes, I bet you may have already guessed this one. Ruby red grapefruits are considered the number one fat burning fruit … and one of my favourite fruits to peel and eat as a mid-morning snack.
Other fruits that are considered great for tummy fat burning are tart cherries, raspberries, strawberries, and blueberries.
Apples are said to be next as they help us burn gut fat … in fact, a study conducted by the University of Western Australia found that:
“…the popular WA-bred Cripps Pink variety (sold as Pink LadyTM) had the highest flavonoid level, which was found mainly in the skin.”
Watermelon is considered next in line as a tummy fat burning fruit … along with nectarines, peaches and plums. These are the best foods that make you lose weight.
The Sweet Stuff
Of course, there’s always that dreaded sweet-tooth we each experience from time to time.
It’s all too easy to reach for our favourite candy bar to satisfy a craving, but did you know there’s an alternative that’s just as tasty and much better for your waistline?
Berries are full of fiber and antioxidants … and, the sugar they contain are a natural sugar and not the processed sugar found in candy.
You might also seriously consider an apple as they take a long time for your systems to digest. Sweet fruit will help keep you feeling fuller, longer while giving your sweet-tooth a much need “hit”.
Doesn’t it make you wanna smile knowing that you can still have sweets without worrying about it negating all those foods you’ve eaten to burn that belly fat?
Fruit juice (mainly due to the fructose content), soy protein, artificial sweeteners (like Xylitol, erythritol, isomalt, lactitol, maltitol, mannitol, sorbitol), farmed fish (eating tilapia is said to be worse than eating bacon!), packaged ready microwave popcorn, any factory-farmed meat, margarine, today’s shrimp (oh NO! … and I LOVE shrimp too), vegetable oils (like canola oil), fat-free and low-fat foods, Swai fish (apparently a new fad!), Garcinia cambogia (a pumpkin shaped fruit is popular for weight-loss supplements, and has been shown to cause liver failure), and canned green beans.
I have chosen what I believe to be the best informative warnings on EACH of the foods listed above. I do hope that you will take the time to read through the linked information so that you will be fully informed.
Water is considered to be the best fat-burning agent available because your liver (that processes fat) needs a lot of water to function well. It is said that you can judge for yourself by the colour of your urine as to whether you are getting enough water or not. Pale yellow to clear means you’re most likely getting enough water, while a darker shade of yellow could mean you need to consume more water … or that you’ve recently taken vitamin B (that’s usually my issue!).
Refrain from crash food fad diets that only let you gain back even more once you start eating regular foods again. Crash diets can do you more harm than good … like missing proper nutrients. The quickest way to lose belly fat is by constantly maintaining a healthy diet and losing weight slowly; this will work best in the long run.
It can be hard to lose tummy fat but it’s not impossible. There is such a thing as healthy fats and healthy carbs. These, combined with good sources of protein and fiber help you fight tummy fat. There is enough variety to base entire meals and snacks around them and never get bored. When combined with a regular amount of exercise you’ll find your tummy slimming down in no time.
Credit for Header: image by Szebas Dieting Weight Loss Concept | Dreamstime
Given my passion for genealogy, is it any wonder that I eventually wanted to publish my work? Learning to use a personal computer was a natural step once I was introduced it in the 1990s. Then the internet offered a second means to "publish" and now, here I am with a personal blog.