Do you feel like you are making wise moves in order to lose weight but still are not seeing changes? This may be because your diet contains sneaky foods which leads to water-retention, bloating and higher calorie intake.
These quick food swaps will keep you fuller longer, all the while working on their nutrient-powered power.
Best Foods for Belly Fat:
1. Citrus Fruits
The potassium that is present in citrus fruits helps fight bloat, while the antioxidants fight inflammation, that is linked with belly-fat storage. Since an essential part of beating belly fat is proper hydration, adding citrus into your water can help non-water drinkers to drink-up and ultimately slim down.
2. Fermented Foods
Fermented foods such as sauerkraut, tempeh and miso contain probiotics, or what is known as friendly bacteria that help
boost your immunity, banish bloat and regulate gut function. Skyr and unsweetened plain Greek yogurt can provide probiotic benefits as well. Choose ones that contains 5 strains or more of bacterial cultures, per 6-ounce serving.
3. Green Tea
Green tea, when combined with daily workout, can help you lose weight, most especially in your belly area. Researchers believed that the substances present in green tea which are called catechins, and which are known to be belly-fat fighters, destroys adipose tissue. This is done by revving the metabolism, therefore stimulate the body to boosts loss of belly fat and burn calories.
4. Leafy Green Vegetables
Plant-based omega-3s are included in any healthy eating plan, but leafy green vegetables are especially helpful for tightening up. These vegetbales are filled with minerals such as potassium, which can help in offsetting the bloat-inducing effects of sodium.
Peanuts, almonds, pistachios and walnuts, you should all go nuts about nuts! People who ate nuts for snacks may have lower abdominal fat, as compared to those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are loaded in monounsaturated fats, which is a heart-healthy choice as compared to their grain-based counterparts.
Worst Foods for Belly Fat:
Although excess calories from oversized portions of food and sweetened beverages can lead to belly fat, alcohol seems to have a particular linked with a bigger waistline, when taken in large amounts. This is because alcohol puts a pause on your metabolism, therefore reducing the ability of your body to burn visceral fat.
2. Carbohydrates-Dense Food
Carbohydrates-dense foods can change the balance of our gut flora, therefore triggering inflammation. Foods are known to be carb-dense if they contain a high ratio of carb grams, whic is relative to their weight. A small potato, which many people consider to be a bad carb, weighs 170 grams, but it is mostly water; and only approximately 23% of it is carbohydrate.
While a plain rice cake, by contrast, weighs only 9 grams, but almost 80% of it is carbohydrate. Also, these are found in bread, bagels, whole-grain breads, pasta, crackers, white rice, cereals, and pretzels.
Sodas are filled with sugar, calories and completely void of any nutritional value. Soda is known to be the biggest empty calorie offender.
Refined carbs can prevent fat burn in a short period of time. After getting a blast of sugar, your body stops using fat for fuel, but instead uses the sugar. Therefore, if fat loss is your goal, sugary drinks such as soda are out. Drinking a can of soda is like gulping down 2 candy bars.
4. Sugary Foods
Studies have associated excess sugar intake to an increased accumulation of fat in the belly. Liquid sugar seems to be the worst in this regard, with studies associating sugar-sweetened beverages to about 60% increased risk of obesity in children, per each daily serving.
Also, in addition to weight gain, sugar increases your risk of heart disease and diabetes, among many others. Limit or avoid your intake of packaged fruit juices and various sugar-sweetened beverages.
5. Trans Fats
Trans fats, which are made by pumping hydrogen into unsaturated fats, not only makes you gain weight, but it also put you at an increased risk of inflammatory-related conditions, heart disease, insulin resistance and abdominal fat gain. Trans fats may be found in foods including pastries, margarine, crackers, cookies, fried foods and convenience foods.