Belly fat is mostly the visceral fat that surrounds your organs. Since spot reduction isn’t possible, overall weight reduction is the only way to reduce it. Your diet plays a crucial role in regulating weight. So, incorporating fat-burning foods into the diet can help you shed those extra pounds.
When it comes to burning fat, it means increasing the metabolism by adding fat-burning foods to the diet and exercising more.
Fat, in general, poses serious risks to your health regardless of the location; however, belly fat is the most dangerous of all. This is because the visceral fat surrounding major abdominal organs is metabolically active and might become a potential health risk in the future.
Research reveals that people with high BMI and large waist circumference are more likely to suffer from coronary artery diseases. Moreover, a study published in the British Medical Journal shows a higher risk of early death due to abdominal fat.
Visceral fat leads to the formation of some hormones that narrow down your vessels and lead to a bunch of life-threatening disorders, including,
- Coronary heart diseases
- Insulin resistance
- High cholesterol
- Type 2 Diabetes
Based on research, visceral fat functions more like a gland that secrets Retinol-binding protein 4, which increases the risks of coronary artery diseases and also promotes insulin resistance, eventually leading to type 2 diabetes.
Hence, controlling the increasing belly fat initially can help you avoid its dangerous consequences. For that purpose, you’ll have to increase your physical activity and modify your diet by adding foods that burn belly fat and contribute to overall weight loss.
List of the Foods that Burn Belly Fat Fast
When it comes to belly fat, it is the visceral fat that surrounds your abdominal organs. Unfortunately, getting rid of a specific fat isn’t scientifically possible; however, a healthy diet in combination with a workout can lead to an overall fat reduction, thereby targeting that area too.
You are what you eat! A healthy diet not only regulates your weight but also increases your lifespan by affecting your heart health and metabolism. Following is a list of foods that might be of help in burning belly fat and causing weight loss.
Research tells us that oat consumption not only reduces abdominal fat but also improves lipid profiles.
Oats are appetite-suppressant carbohydrates rich in beta-glucan (fiber), which boosts weight loss by improving satiety, reducing binge eating, increasing hunger-suppressing hormones, inhibiting stomach emptying, and regulating gut bacteria.
A study reveals that having oats in the daily weight loss diet not only reduces some extra pounds but also reduces LDL (bad cholesterol) in comparison to the dietary program with low-fiber control foods. This trait makes it a heart-healthy food.
Mushrooms are a combination of high carbs and low calories, having no fat or cholesterol. Adding them to your diet can significantly boost your weight loss plan.
Studies reveal that several medicinal mushrooms can regulate gut microbiota and produce antiobesity effects. In addition, they regulate blood sugar levels and aid in burning fat.
Apples are rich in polyphenols and fiber; hence, they can be a great addition to the weight loss plan. Being rich in fiber, apples promote satiety by making you feel full for longer durations.
In a clinical trial, one group of overweight women was given oats while the other was given three apples/pears daily. After a 12-weeks follow-up, the fruit group lost more weight than the oats group.
Although the fat-burning properties of grapefruits aren’t supported by much research, but their effects on weight loss are notable. A study shows that eating half of the fresh grapefruit before meals can significantly contribute to weight loss and improve insulin resistance.
Guavas are fiber-rich, low-calorie, and low-glycemic index fruits that can boost your weight loss plan. They prevent binge eating and also prevent insulin spikes. Moreover, adding kiwis to the diet can also help because a single kiwi has 42 calories and is also rich in fiber.
Vegetables are always healthy and can be beneficial for both weight loss and boosting metabolism.
Beetroots are a great choice for healthy weight loss due to their high fiber and low-calorie count. In addition, research suggests that beetroot juice can ease the exercise burden by improving tolerance, thereby facilitating weight loss.
Green leafy vegetables such as spinach and kale are potent weight-loss veggies and can be an effective addition to your lunch or breakfast.
As per research, broccoli enhances energy expenditure and fat burning due to the presence of glucoraphanin. The presence of phytochemicals makes it the perfect vegetable to be on your weight-loss bucket list.
You can also add pumpkins to your diet plan because they are low-calorie, high-fiber vegetables and can be eaten in salads or in smoothies. Moreover, cucumbers can also aid in fat loss because of their high fiber content and detoxifying nature.
Nuts are rich in fiber, antioxidants, healthy fats, and proteins, which can promote healthy weight loss. Research suggests that the high-fiber content of nuts promotes satiety and helps in controlling weight.
Following nuts can be added in fine amounts in your weight loss plan to improve satiety;
As far as the fats are concerned, nuts have good fats that can help improve heart health and boost metabolism, promoting healthy weight loss.
Eating beans can help you achieve a slimmer waist and reduce the risks of obesity due to their high soluble fiber content. Adding chickpeas, black beans, soybeans, lentils, kidney beans, and peas to your diet can aid in weight loss.
According to a study, obese people who were given white kidney bean extract showed a prominent fat reduction. Moreover, they also experienced a reduction in both hip and waist circumferences.
Cardamom is a diuretic; therefore, it eliminates toxins and large amounts of body water. Hence, it contributes to burning fat over time by enhancing the body’s metabolism and energy levels.
Based on research, Cardamom can alleviate the symptoms of metabolic syndrome, including obesity, by controlling some genes involved in it.
The anti-obesity effects of cinnamon are very well-supported by research and clinical trials. As per a study, cinnamon can be considered a weight-loss supplement as it greatly reduces the body mass index.
Cinnamon generally boosts metabolism and enhances the fat-burning process leading to weight loss. It improves digestion, controls appetite, and increases metabolism, leading to fat loss.
Yogurt is one of the best foods that burn belly fat fast! A 100-gram of Greek non-fat yogurt has only 69 calories, with a good amount of protein, calcium, and probiotics.
There is a variety of yogurts available in the markets with different flavors. However, you have to stick to plain yogurt and avoid the ones having artificial flavors and sugar.
As proven by a study, obese people who were given yogurt on a balanced deficit diet for 12 weeks lost 81% of their belly fat, leading to a drastic reduction in their waist.
- Chia Seeds
Chia seeds are storehouses of protein, fiber, and omega-3 fatty acids. All of these constituents promote satiety and make you feel full for longer.
Although the weight loss effects of chia seeds aren’t supported by much scientific evidence, their composition suggests that they can promote fat loss when you’re on a calorie-restricted diet plan.
- Flax Seeds
Flax seeds are full of fiber which is why they can help you in weight management. Research proves that flax seeds make you feel full for longer by reducing leptin resistance (feeling of constant hunger).
Moreover, Flax seeds are also rich in polyunsaturated fatty acids, which can aid in weight loss due to their anti-inflammatory properties. Hence, research suggests that flax seeds can effectively help you lose weight.
Eggs are rich in proteins and can help you lose weight by promoting feelings of satiety. 100 grams of an egg has 373 mg of cholesterol which is entirely concentrated in its yolk; hence, to avoid cholesterol, you can only consume the white part in your meal.
Research proves the significant role of egg white protein in reducing visceral fat, increasing body protein mass, and lowering cholesterol. All in all, it can be of great use to alleviate the symptoms of metabolic syndrome.
According to a study, omega-3 PUFA significantly reduced abdominal fat in obese individuals. Fishes are rich in omega-3 fatty acids and proteins, which curb appetite and promote satiety. You can include low-calorie fishes in your diet, such as salmon, tuna, and tilapia.
- Weight-loss drinks
Incorporating some healthy homemade drinks that burn fat can boost your weight loss plan to a great extent. Despite using weight-loss supplements, you should use the readily available ingredients for shedding those extra pounds.
Weight-loss drinks include different types of teas, lemon water, smoothies, and shakes. Some of the most effective ones include
- Chamomile tea
- Cinnamon tea
- Hot water with lemon and honey
- Protein water
- Detox water
- Green tea
- Chia lemonade
You may add any of the aforementioned drinks to your diet moderately. However, coupling your diet plan with a few minutes of daily walking and exercise will speed up your weight loss plan.
You can’t lose weight by magic. It can only be done by increasing your physical activity and creating a calorie deficit. The way it works for overall weight loss, it works for belly fat loss as well.
Belly fat is the stubborn visceral fat surrounding your abdominal organs and can be lost by a healthy diet accompanied by exercises. Adding foods that burn belly fat and boost metabolism can greatly help reduce weight.