Obesity is on the rise and with it are the advent of new products in the market which promises to get rid of belly fat in a short period of time.
As to no-one’s surprise, almost none of them work.
It is just the product manufacturers cashing in on people’s desperateness of getting their bellies reduced.
To be honest, there are no quick-fire ways to decrease belly fat unless you want to undergo liposuction surgery.
So for people looking for genuine ways to reduce their belly size and overall body fat levels, here are 16 fat burning foods for you, which when combined with regular exercise can make you slimmer and more presentable.
Apples contain flavonoids that help in burning fat in the body.
Flavonoids are known to increase energy expenditure, fat burning, and glucose uptake into muscle.
Apples are also abundant in dietary fiber, antioxidants, magnesium, phosphorus, vitamin A, C & other nutrients that neutralize the harmful oxygen radicals, lower cholesterol and reduce weight.
Oats are complex carbohydrates and are high in fiber which leads to you feeling full for a long period of time after consuming them.
They don’t spike your sugar levels like simple carbs do, courtesy of them being a low-GI food.
Eggs are among the best sources of choline, which has a strong fat-burning effect on the body as it helps turn off the genes responsible for fat-accumulation in the belly.
They are also a great source of protein, which has a lot of weight-loss effects on the body.
The body expends more calories to break down protein-rich foods than it does for carbohydrates & fats.
Protein satiates your hunger, making you feel full for an extended period of time.
It also helps you retain your muscle mass, which is important as the more muscle you have, the more your calorie expenditure will be.
Cinnamon contains polyphenols(antioxidants) which enhance insulin sensitivity, keeping your blood sugar stable.
It also boosts up your metabolism, lowers the risk of obesity and aids in regulating blood pressure.
Garlic is known to induce thermogenesis and aid in controlling the number of fat cells in the body.
It contains a compound called allicin which is attributed by experts to have fat-fighting benefits.
Yogurt promotes fat loss by increasing insulin resistance, satiety, and decreasing glycemic response.
It is also full of beneficial gut bacteria which helps in digestion.
Greek yogurt especially is very healthy and contains a substantial amount of protein which helps in building muscle.
Asparagus enhances the regulation of genes related to metabolism, thus helping in regulating the cholesterol and triglyceride levels in the body.
It also contains quercetin, a flavonoid which helps in fighting weight gain.
Berries are rich in fiber, vitamin C, minerals and polyphenol antioxidants along with containing less sugar than other fruits, thus making them a great food for fat loss.
Thanks to these nutrients, berries help in regulating blood glucose levels and decreasing inflammation.
⦁ Almonds & Walnuts
Almonds & walnuts are two very effective foods for weight loss, owing to their fiber, protein, and good(monounsaturated) fat content.
Almonds also contain calcium which helps in bone-building while walnuts are one of the best non-fish sources of omega-3 fatty acids.
Salmon is a rich source of anti-inflammatory omega-3 fatty acids, which incite fat burning, block fat storage and assist in weight loss.
Research shows that omega-3 fatty acids reduce fat levels in the body along with making you feel satiated for around 2 hours after having a fatty fish meal.
It also increases good(HDL) cholesterol and decreases triglyceride levels in the serum, besides being an abundant source of lean protein.
⦁ Dark Chocolate
Dark chocolate is probably the most delectable food with fat-loss inducing properties.
Research has shown that dark chocolate boosts the production of butyrate, a fatty acid that promotes burning of fat for energy and deactivates genes connected to inflammation.
It also boosts metabolism and makes you feel satiated along with aiding in increasing the thermic effect of food.
⦁ Sweet potato
Similar to oats, sweet potato is also a complex carbohydrate which gets digested slowly, making you feel full and energized for an extended period of time.
Sweet potatoes have ample amounts of calcium, magnesium, potassium, phosphorus, vitamins A & C, antioxidants and other phytonutrients, all of which help in fat loss.
They contain carotenoids, antioxidants. They stabilize your blood sugar levels and prevents the fat creation.
Flax seeds contain lignans, estrogen-like compounds which are indirectly known to support weight loss, making flaxseed one of the best foods for women to include in a healthy diet.
They are also rich in dietary fiber and healthy fats which reduce bad cholesterol and prevent fat absorption.
The potassium in citrus fruits like grapefruit help in combating bloat while the antioxidants fight inflammation related to belly-fat storage.
Grapefruit has 91% water content, thus hydrating your body which is essential for fat-burning.
Research has shown that grapefruit can activate brown fat cells which are known to burn energy and produce heat, thus promoting the breakdown of body fat while reducing your appetite.
⦁ Green tea
Green tea is probably the most effective beverage when it comes to burning fat.
The antioxidant EGCG present in green tea is known to burn fat and stop its formation.
Green tea also contains catechins which boost your metabolism and the rate at which liver burns fat.
Especially, combining green tea with exercise could be very effective in fat loss.
Research has shown that exercisers who drank four to five cups of green tea daily along with working out for 25 minutes saw a larger decrease in belly fat than non-tea drinkers.
Quinoa being a complete protein contains the complete chain of amino acids which are essential for muscle building and fat loss.
Research has shown that quinoa has the highest amount of betaine, a chemical that is known to boost up your metabolism and stop the activity of genes that are known to curtail fat-burning.
It is also rich in the amino acid lysine which aids in burning fat and maintaining healthy skin and bones.