Sep 082018

Nutrition – 7 Foods That Will Help You Lose Belly Fat Based on Science

Nutrition – 7 Foods That Will Help You Lose Belly Fat Based on Science

There are foods that boost the metabolism and trigger hormones that fight fat. So grab your fork and dig into these 7 fat burning foods that help you ditch those pesky pounds!

1.Nuts

Almonds, peanuts, walnuts, pistachios. People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.

2.Whole Grains

Grains get a bad rap when it comes to weight loss, but that’s because refined grains (read: processed foods!) are linked to wider waists. 100% whole-grains are bloat-busting superstars, however, as they’re packed with minerals and de-puff by counter-balancing salt. Stick to brown rice, quinoa, wheat, barley, millet, farro, sorghum, and amaranthfor the biggest benefits.

3.Chili Peppers

These hot peppers contain a compound called ‘Capsaicin’ that turns up the heat in your body making it easier to burn off excess calories and fires up your metabolism.

You can take advantage of this fat burning food by adding flaked pepper to sauces and soups.

If you are not a fan of spicy foods, you can still take advantage of Capsaicin through eating peppers with a compound called Dihydrocapsiate that will not set your mouth on fire.

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4.Dark Chocolate

Dark chocolate is not off limits when you are trying to lose weight as long as it is dark chocolate that is full of powerful antioxidants including Polyphenols and Flavonoids that help keep your arteries clear and prevent heart attacks (68)

One ounce of dark chocolate can reduce your risk of stroke and lower blood pressure.

A related study of 470 elderly men has shown that cocoa has the super power of reducing cardiovascular death risk by up to 50% over a 15 year period.

Another related study has shown that consuming chocolate at least 2 times a week enables to lower artery calcification by up to 32%. Consuming chocolate less frequently has been proven to have no effect.

It doesn’t stop there – the compounds in dark chocolate can curb your cravings for fatty, salty foods, slows down digestion and makes you feel full longer.

5.Bananas

Bananas contain soluble fiber that helps slow digestion and keeps you feeling full for longer. So if you eat a banana with your breakfast, you should be able to make it to lunch without a rumbling tummy. If you do find yourself craving a mid-afternoon snack, though, why not peel open another banana? One medium size banana only has around 110 calories, making it a great snack idea.

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Bananas are perfect for just about every occasion since they’re a versatile food. Since they come in their own protective wrapping, they are a great grab-and-go snack. If you do have time to sit and enjoy a banana, why not cut one up and add it to some oatmeal? They are the perfect addition to smoothies, can be dried into banana chips, and taste delicious with a little dark chocolate drizzled on top!

6.Mushrooms

There are several different types of mushrooms. They include white button mushrooms, portabella mushrooms, crimini mushrooms, and maitake mushrooms. While they all ofter their own unique characteristics (from their appearance to their nutrients), they all have one thing in common – they aid weight loss.

Mushrooms are low in calories, have virtually no fat or sugar, and are loaded with beneficial nutrients such as potassium. Additionally, researchers at The University of Buffalo studied the impact portabella mushrooms have on weight. After their two-week study, they found portabella mushrooms can help people lose weight by regulating blood sugar levels.

Mushrooms are great salad toppers, can be eaten raw like chips, or can be used in cooked dishes. Next time you buy mushrooms, try branching out from the popular white button mushroom.

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7.Avocados

“Avocados are a really great combination of monounsaturated fats plus tons of fiber, which helps you to stay satisfied,” says Cording. They’re also an excellent source of potassium, which helps reduce water retention and bloat—always a welcome effect when you’re trying to burn fat.

Because they’re dense in calories, the official recommended serving size is one-third of an avocado, although Cording says half of a medium fruit is perfectly fine. Time for some avo toast!

8.Green Tea

Green tea contains the antioxidant ECGC, which triggers the release of fat from cells, helping to speed up your liver’s ability to turn fat into energy. Sipping a few cups of this tea every day can also help rev your metabolism. If you are someone who also works out, you will reap even greater benefits. In a recent study, researchers found people who drank 4-5 cups of green tea every day and worked out 25-minutes a day lost an average of two pounds more than non-tea drinking athletes.

TIP: Make sure you’re reaching for regular green tea and not a bottled tea filled with sugar. Since green tea is a popular tea, there are a lot of bottled versions on the market. The best thing you can do is brew your own green tea. That way you know exactly what you’re drinking.