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Experiencing difficulty fitting into your old jeans with your tummy peeking out? Is this making you anxious about how to lose fat around your tummy? Well, losing belly fat not only helps you stay in shape but also helps you stay healthy too. Studies have shown that increased belly fat is associated with an increased risk of heart diseases, diabetes, and other potential health issues. You must have heard a lot about the importance of fiber with respect to human health, but does it really help one lose belly fat?
Yes! with these “super foods” which are rich in fiber, anti-oxidants, vitamins and minerals which not only makes them lose belly fat but also helps to stay healthy and fit. An average person can consume up to 30g of fiber /day as per the guidelines.
Here’s a compiled list of 32 foods that burn belly fat fast which you can include in your diet.
Whole Grains for losing your belly fat
- Barley: It is a rich source of fiber, packed with antioxidants, folate, magnesium, vitamin B1 and selenium. Because of its high fiber content, it helps you feel satiated for a long time and reduces the appetite. The presence of magnesium and selenium also boosts the metabolism which can help you lose belly fat. If you want to include barley in the diet, always remember to soak it (Soaking eliminates unwanted materials from barley and makes the nutrients readily available for the body), Barley also contains gluten so if you are allergic or Intolerant to gluten, barley is not an option for you. Barley water efficiently removes belly fat when consumed in the morning on an empty stomach, so why don’t you give it a try?
- Quinoa: It is called a “super food” because of its nutrition dense property. It is jam packed with fiber, proteins and antioxidants. Quinoa aids in boosting your metabolism which helps in burning your belly fat faster. Well, if barley was not an option to you Quinoa definitely is because it is gluten free. You can include quinoa in salads with veggies or make a fruit bowl with dry fruits & nuts and milk
- Oats: Oats are powerful grains, rich in fiber, high in proteins and low in calories than any other whole grain which makes it an ideal food for a flat stomach. Oats has numerous health benefits such as reducing cholesterol, regulates blood sugar levels and maintain a healthy gut but also works efficiently in shrinking down the belly fat fast which is one of the main reasons to be in the list of 32 foods that burn belly fat fast. Oatmeal made with water combined with fruits and nuts, with less/no sugar is an excellent option for losing belly fat.
- Brown rice: Unlike white rice, brown rice is an excellent option for cutting down the belly fat, as it is loaded with more fiber and essential vitamins like B1 which increases the metabolism and aids in losing belly fat faster. But keep a check on the arsenic content of the rice if you want to consume it on a daily basis.
Pulses that burn your belly fat fast
- Lentils: Lentils are loaded with proteins & fiber as they take longer time for digestion, which reduces hunger and boosts the thermic effect of food which can lead to fat burning. Examples of a few lentils are moong dal, masoor dal, horse gram and green gram. Lentils can be used in salads along with veggies and used in curries & soups
- Beans: Beans are packed with proteins and fiber which is the main reason for increased metabolism and aids in burning the belly fat. Examples of some beans are Black beans, lima beans, kidney beans. Beans can be used in salads, soups and in the form of spreads e.g. hummus, which can make your meal more interesting and less calorie dense.
Fruits for losing your belly fat fast
1. Berries for burning belly fat
- Strawberries: Contains good amount of soluble fiber and hormones which enhances metabolism that helps in burning belly fat
- Blackberries: Rich in antioxidants, polyphenols and compounds which prevents fat forming and cuts down the belly fat efficiently
- Raspberries: High in antioxidants and flavonoids, helps in reducing the total body weight and also helps to slim your waistline by reducing triglycerides levels in the body
2. Fat frying Citrus fruits
- Mangoes: Rich in Vitamin C, antioxidants and dietary fiber. Mangoes can help you tuck your tummy in if consumed in moderation
- Grapefruit: Rich in Vitamin C, contains compounds that can cause liver to break down fat more efficiently and helps in sensitizing insulin which plays a key role in weight management
- Guava: Loaded with dietary fiber, vitamins and minerals and ideal for weight loss as it’s called “weight-loss friendly” fruit. Even leaves of guava will aid in fat burning and helps you lose weight
- Kiwi: contains enzyme which aids in smooth digestion and helps in decreasing the belly fat
- Red grapes: Red grapes make it to the list of 32 foods that burn belly fat fast because of its positive fat burning effects in the body and studies have shown that the compounds in red grapes also slows down the growth of the existing fat cells
3. Tropical fruits for trimming your waist line
- Apple: One of the main reasons to be on the list of 32 foods that burn belly fat fast is because it contains pectin which releases carbs slowly and aids in satiety and reduces bingeing. Studies show that pectin helps in burning the belly fat.
- Pears: High fiber in the fruit can help you stay satiated longer and helps in trimming down the excess fat.
- Pomegranate: Studies have shown that increased intake of pomegranate has shown significant decrease in the abdominal fat
Veggies for shrinking your waistline quickly
- Acorn squash: Contains low calories, low carbs, high fiber and loaded with vitamin C which boosts the metabolism and aids in burning belly fat.
- Sweet potato: Contains special type of fiber called resistant starch which helps in burning belly fat and weight loss.
- Beets: Contains powerful compounds that helps in reduction of belly fat.
- Pumpkin: It is devoid of cholesterol, sodium and fats making it ideal for weight loss and helps in losing belly fat naturally and makes it on the list of 32 foods that burn belly fat fast.
- Bell peppers: Contain a special compound which increases the fat burning rate and suppresses hunger
- Broccoli sprouts: Studies have shown to reduce the storage of abdominal fat and also possess cholesterol lowering properties.
Nuts and seeds for losing your belly fat fast
- Macadamia nuts: Rich in Monounsaturated fatty acids (MUFA), and studies have shown the consumption of MUFA rich foods have reduced the belly fat
- Pumpkin seeds: Contains power packed nutrients that promotes general health, skin, hair and promotes fat burning and weight loss
- Flax seeds: These are tremendously popular for their fat burning property and aids in weight loss, hence falls under the list of 32 foods that burn belly fat fast
- Sunflower seeds: These nutty seeds are excellent option for healthy snacking as its loaded with good fats and helps in cutting down belly fat quickly
- Chia seeds: These tiny black seeds are an excellent addition to the 32 foods that burn belly fat fast as it reduces your belly fat and promote digestion
Beverages that cut your belly fat fast
- Apple cider vinegar: ACV can bring wonders if you really want to lose body fat, it cuts down the overall fat percentage, shrinks down the tough belly fat & decreases body’s triglycerides making it one of the greatest additions to the 32 foods that burn belly fat fast
- Lemon water: The simplest way to cut down your belly fat is lemon water, as its low in calories and quite filling reduces your appetite and boosts metabolism which helps in belly fat reduction
- White tea/green tea: The compounds present in green tea/white tea can help you lose abdominal fat quickly if consumed on a regular basis as they are known to increase fat metabolism and breaks down excess fat quickly
- Red wine: Contains substances which can counteract the production of belly fat in the body and are among the list of 32 foods that burn belly fat fast because it also inhibits fat synthesis
Well, here’s a list of 32 foods that burn belly fat fast, always be smart to make it a complete and a balanced meal including all the food groups along with some hard-core fat burning exercises like cardio that will bring back your shape and will tuck your tummy in
Say Goodbye to your extra tummy
Written by Aishwarya Deepika, ENHAPP Wellness Coach & Nutritionist