Science Says These 10 Foods Get Rid of Belly Fat
If you are trying to get in shape, you probably know firsthand how frustrating it can be to try and lose stubborn belly fat. As annoying as it is, it can affect more than just your appearance.
Visceral fat — fat that surrounds your organs — can have significant consequences when it comes to your health including an increased risk of inflammation and disease.
So even though we all want to look great in our clothes and swimwear, it is also important to be conscious of how the foods we put in our body affect us, both in terms of appearance and health.
So how can you lose belly fat quickly and easily? It isn’t so much about what foods you get rid of as it is about what foods you include in your diet.
There are actually a handful of foods that can help decrease belly fat!
Sound too good to be true? Then trust the science! Read on to learn about 10 foods that have been scientifically proven to help you get rid of belly fat.
1. Calcium Rich Foods
First on the belly fat blasting list is calcium-rich foods. Although you may immediately think of milk or yogurt, other rich sources of calcium include sardines, dark leafy greens (think kale and spinach), and tofu.
According to a 2010 study by University of Alabama Birmingham researchers, women who ate half a cup of frozen yogurt every day lost a full inch of visceral fat.
Researchers credit yogurt’s high calcium content for its fat loss effects. The researchers concluded that the more calcium consumed by a woman, the less visceral fat she will gain.
2. Whole Grains
A Tufts University study determined the power of whole grains against belly fat.
Adults who consumed at least three servings of whole grains daily while simultaneously cutting back on refined grains (white rice, white flour, white bread, etc.) ended with 10% less belly fat than participants who did not follow a whole grain-based diet.
Making the switch to whole grains is relatively simple. Choose foods like oatmeal, whole wheat bread instead of white, and brown rice instead of white.
3. Olive Oil
If you have ever wondered what science says is the healthiest diet overall, most research would point you to the Meditteranean diet. It has been proven in several studies to help with weight loss.
A Switzerland study even found that waist circumference, body mass index, and body weight all decreased more in participants following the Mediterranean diet versus a low fat diet. A Spanish study discovered that individuals following a diet high in monounsaturated fat saw a decrease in midsection fat within a month.
So does the Mediterranean diet consist of? Basically, it is centered around foods that are high in monounsaturated fat such as nuts, tomatoes, a moderate amount of chicken and fish, brightly colored fruits and vegetables, olives, and olive oil.
The Journal of the American Heart Association published a study crediting almonds for decreasing belly fat and lowering the risk of heart disease.
Replacing a high-carbohydrate muffin with an ounce of almonds every day helped lower LDL cholesterol (the harmful kind), total cholesterol, and belly fat. Nuts, including almonds, are a well-known source of monounsaturated fat and are a key component of the Mediterranean diet.
Almonds are also rich in nourishing vitamins, minerals, and nutrients such as vitamin E, copper, high-quality protein, phytosterols, antioxidants, and magnesium.
This study found that for every 10 grams of soluble fiber — something lentils are full of — participants ate, they lost almost 4% less belly fat over the course of five years.
When participating individuals added exercise to the mix, they kept off even more belly fat — twice as much! — than individuals who did not exercise. Bottom line — soluble fiber and exercise are a true power duo when it comes to decreasing belly fat.
Along with lentils, other excellent sources of soluble fiber include avocado, broccoli, turnips, Brussel sprouts, pears, and many types of beans.
Blueberries are famous for their skin boosting abilities, and now they are gaining notoriety for their fat-reducing power as well.
According to a University of Michigan study, rats who ate a powder enriched with blueberries had less abdominal fat, improved fasting glucose, lower cholesterol, improved insulin sensitivity, and lower triglycerides after 90 days.
Whether or not the results would be mirrored in humans, blueberries are still bursting with phytonutrients, antioxidants, fiber, vitamins, minerals, and compounds known as anthocyanins that provide a host of health benefits.
7. Organic Apple Cider Vinegar
Apple cider vinegar is well known for its wide range of beauty and health benefits. Better yet, it offers benefits for your waistline as well!
In a study following overweight women and men who consumed one or two tablespoons of apple cider vinegar in a drink every day for 12 weeks saw, participants saw an improvement in visceral fat, body weight, waist circumference, and BMI.
Apple cider vinegar can be added to water or used in a variety of recipes to incorporate more into your diet.
8. Sweet Potatoes
Sweet potatoes are loaded with fiber, a nutrient that supports gut health, naturally boosts energy levels, and helps burn belly fat.
Fiber is crucial for staying satiated without a ton of calories, making it a great weight loss tool.
With its high content of healthy fats from omega 3 fatty acids and satiating protein, salmon is a health superstar. It is also a star when it comes to reducing belly fat.
Research has found that long chain omega 3 fatty acids create a number of effects that may help reduce obesity, suppress appetite, boost circulation, and improve nutrient delivery.
These positive effects help facilitate changes that shift the metabolism toward increased energy expenditure and reduced fat deposition.
Trying to keep cravings at bay? With a high fiber content, vitamins, and minerals, consider beans your go-to cravings fighter.
As a rich source of fiber, beans help create a positive effect on insulin levels, which can lead to a reduction in stored fat. They also offer a range of B vitamins to support energy levels to fuel your workouts.
Losing belly fat is not just important for how you look on the beach — it affects your health as well. But losing stubborn belly fat doesn’t have to be all about deprivation.
Try incorporating some of the scientifically proven fat reducing foods above and see what kind of results you get!