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While the common reasons for accumulating belly fat are the same as those for gaining weight overall, such as poor diet, lack of exercise, etc., shedding fat in this area is comparatively harder. That’s where knowing about the foods that burn belly fat, in particular, comes in. Make a note of these and add them to your diet to gain maximum benefit.
Foods That Burn Belly Fat
13 FoodsThat Burn Belly Fat
Diet Tips That Work
Frequently Asked Questions (FAQs)
Foods That Burn Belly Fat
Note that belly fat, i.e. the fat around the abdomen, is of two types: Visceral fat (surrounds the organs) is more harmful than subcutaneous fat (sits under the skin). Read on for more on eating right to maintain your weight and avoid belly fat.
13 FoodsThat Burn Belly Fat
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Yes, you can actually burn belly fat with some foods. Also, switch up your diet to eat foods that prevent the accumulation of fat in the abdomen in the first place.
1. Oats
Oats are considered a weight loss superfood as they are packed with protein and low in calories. So, if you’re looking to get a flat belly, add oatmeal to your diet. Oats take time to digest, making your body burn calories in the process. What’s more, oats keep you full for longer, preventing you from bingeing on unhealthy food. Oats also provide you with energy throughout the day and help lower cholesterol.
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2. Beans
Beans like black beans, kidney beans and legumes like lentils are high in protein and fibre, which promote satiety.
3. Salmon
Fatty fish like salmon are loaded with quality protein, healthy fats, and other important nutrients. This keeps you satiated for longer, preventing bingeing and thus helps you reach your weight loss goals. Also, salmon is packed with omega-3 fatty acids. These can reduce inflammation, which is known to have a role in obesity and metabolic disease. Additionally, seafood gives you iodine, important for thyroid function, and keeps your metabolism going.
4. Barley
Barley is a whole grain that is rich in healthy fibre and beta-glucan, both of which help reduce cholesterol. It also has a low glycaemic index, so it helps regulate blood sugar levels. Barley water is one of the best things to add to your morning routine to stimulate weight loss and reduce belly fat. This drink acts as a natural diuretic that flushes toxins out of the body and cleanses the gut.
5. Apples
Apples are one of the fruits that burn belly fat. High on fibre, they make for a great morning or mid-day snack, promoting satiety and keeping you full all day. On the plus side, they are low in calories and sugar, thus boosting your weight loss efforts. Also, the flavonoids present in apples promote burning belly fat.
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6. Flaxseed
These small seeds are packed with fibre, omega-3 fatty acids, and lignans, which make them good for digestion. They help relieve constipation and reduce the risk of type 2 diabetes, heart disease, and cancer. Use flaxseed to speed up your weight loss process. You can sprout them and eat them in salads or sandwiches, or grind them to release the active oils and make digesting them easier. Note that it’s one of the foods that burn belly fat fast!
7. Yoghurt
Yoghurt is an excellent dairy product to add to your weight loss diet. Greek yoghurt is especially known for weight management as it contains twice the amount of protein as regular curd. Greek yoghurt also has probiotic bacteria that can improve gut function, ultimately protecting against inflammation and leptin resistance, which can lead to obesity. Interestingly, full-fat dairy is associated with a reduced chance of developing type 2 diabetes and obesity than low-fat versions. Avoid sweetened and flavored yoghurt as it can add empty calories to your diet.
8. Nuts
Yes, nuts are high-fat foods, but they also pack in protein, fibre, and plant compounds that boost heart health. They are an excellent snack because studies show that eating nuts improves metabolic health and promotes weight loss. Remember to be mindful of portion sizes.
9. Broccoli
Cruciferous vegetables like broccoli, cabbage, cauliflower, and Brussels sprouts are high in fibre, which makes them filling. These vegetables also contain some protein. On the plus side, they have low energy density or low calories, meaning they are perfect to add to your weight loss diet.
10. Vinegar
Studies show that taking 1–2 tablespoons or 15–30 ml of vinegar every day can help reduce belly fat. This can also lower blood triglyceride levels.
Also Read:Fat-burning Foods to have for Breakfast
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11. Red Bell Peppers
Capsaicin is the compound present in hot peppers like jalapenos or cayenne peppers, which causes a burning sensation. While actually an irritant, it is known to have several health benefits, including promoting weight loss. Research shows that capsaicin can target visceral belly fat and speed up abdominal weight loss.
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12. Raspberries
Raspberries are effective fat burners as they contain high amounts of fibre. So, eat them fresh or frozen, as part of breakfast or dessert to boost calorie burning. This fruit also regulates insulin response, keeping blood sugar levels in check.
13. Avocados
Avocados are actually packed with healthy monounsaturated fats that burn at a higher rate than other fats. The fruit also boosts metabolic rate and helps burn calories. Interestingly, eating an avocado a day can redistribute belly fat in women, helping them achieve a healthier profile.
Tip: Pair healthy foods that burn belly fat to get the maximum benefits from them all. Also Read - Intermittent Fasting for Weight Loss: Expert Tips
Diet Tips That Work
The above infographic lists exercises that target and burn belly fat. Apart from regular exercise, use these diet tips:
Avoid Sugar
Added sugar has harmful effects on your health and metabolism. Fructose consumption in high amounts is responsible for fat gain, especially around the abdomen and liver. So avoid such things and eat foods that burn belly fat.
Eat More Protein
The body spends calories to digest food and make use of the nutrients ingested, which is called the thermic effect of food. Protein has a notably higher thermic effect (20–35%) than carbohydrates or fat (5–15%). As such, protein can effectively reduce abdominal fat. Make sure to eat better protein to boost your metabolism and multiply the number of calories you burn.
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Fewer Carbohydrates
Eating a low-carb diet can quickly reduce water weight, showing results in just a couple of days. Low carb diets specifically reduce fat around the abdominal organs. Good carbohydrates to eat are brown rice, quinoa, and oats as foods that burn belly fat.
Eat Fibre-Rich Foods
Dietary fibre is of two kinds, soluble and insoluble. While insoluble fibre sources like wheat bran, brown rice, lentils, cauliflower and celery fill you up and aid digestion, soluble fibre actually helps you lose belly fat and also prevents belly fat gain. Soluble fibre sources are black beans, chia seeds, broccoli, raspberries, and figs.
Tip: Top up these dietary changes and healthy eating habits with the right exercise routine and you’ll be on your way to your fitness goals.
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Also Read - 15 Best Exercises For Weight Loss According To Science
Frequently Asked Questions (FAQs)
Q. What fruits can reduce belly fat?
A. Apart from apples, raspberries, and avocado, the below fruits can be added to your diet to burn belly fat.
Guavas are loaded with dietary fibre, which keeps you satiated and prevents bingeing. The fruit also has a low glycaemic index, enabling the slow release of sugar in the bloodstream, in turn helping manage insulin and weight.
Strawberries are one of the many foods that burn belly fat. They are low in calories and instrumental in burning belly fat. The fibre content in this fruit helps regulate digestion and control type 2 diabetes, thus aiding in your weight loss plan.
Kiwis boost digestion naturally. The enzyme actinidain in this fruit helps digest proteins, which eventually translates to better metabolism and weight loss.
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The compound 9-oxo-ODA present in tomatoes reduces lipids in the blood, preventing weight gain and accumulation of belly fat. The fruit also promotes the production of carnitine, an amino acid that helps regulate fatty acid and energy metabolism.
Bromelain, an enzyme in pineapple has anti-inflammatory properties and helps metabolise proteins that target and reduce belly fat. You can drink pineapple juice to reduce belly fat.
Watermelon is one of the foods that burn belly fat. It is a negative calorie fruit, which means your body burns more calories digesting it than the amount you ingest, thus promoting weight loss.
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Q. What drinks burn fat?
A. Apart from drinking vinegar water, you can drink green tea, black tea, ginger tea and vegetable juice, to lose weight.
Q. Do eggs burn belly fat?
A. Eating eggs can help you lose extra inches and belly fat because they are low in calories (a medium-sized egg contains 60-65 calories). Eggs also boost metabolism, thus increasing fat burning.
Q. Does coffee burn fat?
A. Coffee contains caffeine, which increases lipase, an enzyme that breaks down fat during digestion. Coffee also contains chlorogenic acid, which works with caffeine to make for a super fat-burning technique.
Q. Is fructose bad for you?
A. Table sugar (sucrose) is made up of glucose and fructose. While glucose is the main energy source for the body, fructose has to be converted into glucose before it can be used by the body. Fructose is present in high quantities in sugary sweeteners and products that list added sugar as an ingredient. Fructose is also the sugar found in fruits.
Interestingly, fructose consumption causes only a low rise in blood sugar levels, as opposed to glucose, which is why fructose is considered a safe sweetener for those with type 2 diabetes. However, excessive fructose intake contributes to several metabolic disorders like obesity and heart disease.
That's because fructose, which is metabolised in the liver, gets converted into fat when consumed in high quantities. So, yes, excess fructose is bad for you, but don’t worry about adding fruits to your diet because the amount of fructose in them is not enough to be a cause for concern.
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Q. What should I eat to lose belly fat overnight?
A. Here are some tips to have a flat tummy in less than a day:
- Cut back on salt to reduce bloating
- Avoid eating carbohydrates as they can cause bloating
- Opt for cooked veggies over raw to prevent bloating
- Drink plenty of water to flush out toxins
- Eat water-loaded fruits and vegetables like watermelon and celery to aid detoxification among foods that burn belly fat
Also Read - Easy Yoga Poses For Weight Loss
