Obesity is a common issue mainly belly fat that is prevalent in the developed world. Belly fat has a direct link with diabetes type II, chronic, and degenerative diseases. Other than clinical treatments, scientists have founded a convenient way to help reduce belly Fat. With the awareness of the nutritional components of food items, it has become necessary to have a look at the caloric value to live healthy and fit. Some foods are harmful even dangerous for fitness. But, still, you have an option to use healthy foods to lose belly fat.
How to measure belly fat?
There is a very easy way to measure belly fat. All you need is a measuring tape. Measure the circumference around the waist with the tape. The normal belly in a man is around 40 inches and in a woman is around 35. Any person who has above this estimation will be considered obese.
But here is a question that what are healthy foods to lose belly fat? To put it in answer there are a lot of different food items mainly present in natural forms that not only reduce belly fat but can also help decrease chances of degenerative diseases. These are:
Protein-rich foods
Protein is one of the three basic macronutrients of life. The rest there are carbohydrates and fats. Protein can reduce the caloric requirement of the body by 150-170 calories per day. It is very effective in abdominal weight loss programs mainly in women and reduces regain of weight up to 5 years. Foods that are a rich source of proteins are:
- Nuts (Among all nuts, almonds are a strong source of proteins and helps in decreasing the risk of chronic diseases)
- Meat and meat products
- Legumes
- Beans (best protein source for a vegetarian diet as high in protein and B vitamins)
- Fish
- Eggs (Low caloric food items being rich in protein and other essential nutrients)
- Milk and dairy products
It is recommended to take 25-30% calories from protein to keep yourself healthy and fit. Besides this protein supplements like whey proteins are also the right option if taken in the recommended amount.
Fiber-rich foods
It is best to eat dietary-rich foods. Dietary fiber is an indigestible plant-based fiber that helps in weight management. The dietary fiber slows down the digestion process and control hunger by providing the feeling of fullness to the body. Nearly all vegetables and fruits are rich sources of dietary fibers. Cereals, legumes, and dietary supplements are all best for belly fat management. For carbs, lovers, brown rice, oatmeal, and other whole-grain cereals are amazing solutions to help maintain body fat.
Keto diet for abdominal fat reduction
The Keto diet (having fewer carbs) is best in this regard. Not only it helps weight loss program, but also has a positive effect on diabetic patients. With high protein intake, if you only avoid sugar, candy, and white bread and reduce carbs content to 50 grams per day, you will start burning fat and your body will shift to ketosis.
Which fruits burn belly fat?
Some fruits have a high content of sugar that is not recommended. Here is a list of foods that are high in antioxidant content along with other nutrients. It is recommended to add some or all of the below-mentioned fruits to a daily diet to lose belly fat.
- Berries
- Bananas
- Citrus fruits
- Guava
- Kiwi fruit
Which drink reduces belly fat?
Here is a list of drinks for weight loss:
- Green tea
- Lemon ginger tea
- Green tea with mint
- Honey cinnamon water
- Apple vinegar water
- Cabbage/ carrot juice
With this, plenty of fresh water is also very helpful. One can take lemon ginger tea or simply lemon with warm water in the morning to reduce belly fat.
What foods to avoid to reduce belly fat?
As there are fitness-friendly foods, there is a category of foods being considered as fat-causing foods. These are;
- Sweetened beverages
- Energy drinks
- Processed fruit juices
- Soda drinks
- Ice-creams
Refined sugar is very harmful to health as well as body fitness. The added sugar leads to insulin resistance in the body and also extra sugar gets deposited in the body. This sugar mainly glucose and fructose then change into belly and liver fat.
In the case of sweetened beverages, liquid sugar is more harmful than solid sugar as it provides more calories and the brain gives a different response to liquid than solid sugars.
This case is not with natural fruits. All fruits are the best source of fibers and antioxidants with healthy sugar content.
How belly fat is burned? Final thoughts
Belly fat reduction or even whole body weight loss requires a combination of different things to run simultaneously in an effective way. Where ”What are healthy foods to lose belly fat” is important, the thing, how much to eat is equally important. Just estimating that I am taking high protein and low carbohydrates is the wrong thing. A person must plan and estimates what amount of proteins, carbohydrates, or fats is he taking. It does not mean that you have to go to a nutritionist every day or every week. Just consult at the start of the program and follow the instructions carefully.