Lose Belly Fat With These 20 Super Foods
If you feel like you're making smart moves to lose weight but still aren't seeing the scale prove you right, it may be because your diet contains sneaky foods that lead to bloating, water-retention (ahem, salt!) and a higher calorie intake.
First, Nix These Culprits
Start by cutting back on ultra-processed foods, bubbly drinks, gum and sugary beverages. While no single food can "spot train" belly fat, some smart swaps can ease bloating, improve gut health (eliminating cramps and gas!) and help you feel less puffy.
Fermented Foods
Fermented foods like miso, tempeh, and sauerkraut contain probiotics, a.k.a. friendly bacteria that help boost immunity, regulate gut function and banish bloat. Unsweetened plain Greek yogurt and sky can provide probiotic benefits too. Choose ones that have five strains or more of bacterial cultures per 6-ounce serving.
Oats
Probiotics introduce useful bacterial to your system, but the prebiotics in oats feed the good bacteria already living there, helping it proliferate.
Nuts
Almonds, peanuts, walnuts, pistachios — at GH, we're nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.
Berries
Berries are packed with fiber (up to 9 grams a cup!) and antioxidants but contain less sugar than most fruits. That combo makes them a satisfying and healthy choice.
Olive Oil
Plant-based oils like extra-virgin olive oil create that "full" feeling and help you slim down overall. Skip battered foods deep-fried in oil, though! Fried snacks are associated with weight gain, so you're better off enjoying them only once in awhile.
Eggs
High-protein breakfasts, especially ones that include eggs, have been linked to weight loss, reducing belly fat in the process. Add eggs to salads, stir-frys and sautés, or pair them with 100% whole-grain toast and veggies for a hearty breakfast.
Beans and Lentils
Pulses — the dry edible seeds of beans, lentils, chickpeas and peas — are everywhere these days, and we couldn't be happier about it. They're filled with fiber and plant-based protein, plus minerals and B-vitamins. Overall, pulses reduce bloat by aiding your nervous and muscular systems, helping you build lean body mass.
Fish
It doesn't get any better than fish when it comes to healthy protein, especially salmon, tuna and sardines. They're filled with important omega-3s and lean protein, helping you fill up and curb cravings.
Leafy Greens
Plant-based omega-3s belong in any healthy eating plan, but leafy greens and cauliflower are especially helpful for tightening up. They're loaded with minerals like potassium, which can help offset the bloat-inducing effects of sodium.
Avocados
Good news for lovers of this fruit (yes, it's a fruit!): A 2013 study linked regular avocado-eaters to lower waist circumference and BMI. What's more, the monounsaturated fats are heart-healthy and filling, reducing the urge to graze on processed foods later on.
Bananas
Filled with potassium and magnesium, bananas offset the bloat caused salty processed foods and pack in plant-based prebiotics, "feeding" your good bacteria. Snack on one a day with a tablespoon of nut butter, or slice it into your morning cereal
Asparagus
As a prebiotic-filled veggie, asparagus is a great addition to soups, pastas and omelets, or served as a side dish. For extra bloat-beating benefits, try pairing asparagus sticks with other crudité and dipping in hummus.
Salad Staples
Mushrooms, carrots, tomatoes and cucumber all help you stay hydrated due to their high H2O content. That extra water can offset fluid retention caused by excess salt.
Citrus Fruits
The potassium in citrus helps combat bloat while the antioxidants fight inflammation, which is associated with belly-fat storage. Since a key part of beating the bulge is proper hydration, adding citrus to your H2O can help non-water drinkers to sip up and ultimately slim down
Alliums
You already know that garlic, onion, leeks, scallions and shallots add lots of flavor, but they also provide tons of prebiotic fiber. Sneak them into savory dishes, like omelets and salads.
Orange Veggies
Sweet potatoes, butternut squash, pumpkin and other good-for-you tubers are lower in calories and chock-full of potassium and beta-carotene. Their mineral-rich and fiber-full properties make them bloat-beating all-stars.
Herbs and Spices
Flavor foods with herbs and spices whenever you can. It'll encourage you cut back on high-sodium staples and avoid the salt shaker, a major player in bloating. Plus, many have mild diuretic effects, helping you flush out excess water. We love basil, cilantro, rosemary, sage, tarragon, mint, oregano and black and red chili peppers, to name a few.
Source: http://www.goodhousekeeping.com
Best Belly Fat Diet
Start by cutting back on ultra-processed foods, bubbly drinks, gum and sugary beverages. While no single food can "spot train" belly fat, some smart swaps can ease bloating, improve gut health (eliminating cramps and gas!) and help you feel less puffy.
Fermented foods like miso, tempeh, and sauerkraut contain probiotics, a.k.a. friendly bacteria that help boost immunity, regulate gut function and banish bloat. Unsweetened plain Greek yogurt and sky can provide probiotic benefits too. Choose ones that have five strains or more of bacterial cultures per 6-ounce serving.
Oats
Probiotics introduce useful bacterial to your system, but the prebiotics in oats feed the good bacteria already living there, helping it proliferate.
Nuts
Almonds, peanuts, walnuts, pistachios — at GH, we're nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.
Berries
Berries are packed with fiber (up to 9 grams a cup!) and antioxidants but contain less sugar than most fruits. That combo makes them a satisfying and healthy choice.
Olive Oil
Plant-based oils like extra-virgin olive oil create that "full" feeling and help you slim down overall. Skip battered foods deep-fried in oil, though! Fried snacks are associated with weight gain, so you're better off enjoying them only once in awhile.
Eggs
High-protein breakfasts, especially ones that include eggs, have been linked to weight loss, reducing belly fat in the process. Add eggs to salads, stir-frys and sautés, or pair them with 100% whole-grain toast and veggies for a hearty breakfast.
Beans and Lentils
Pulses — the dry edible seeds of beans, lentils, chickpeas and peas — are everywhere these days, and we couldn't be happier about it. They're filled with fiber and plant-based protein, plus minerals and B-vitamins. Overall, pulses reduce bloat by aiding your nervous and muscular systems, helping you build lean body mass.
Fish
It doesn't get any better than fish when it comes to healthy protein, especially salmon, tuna and sardines. They're filled with important omega-3s and lean protein, helping you fill up and curb cravings.
Leafy Greens
Plant-based omega-3s belong in any healthy eating plan, but leafy greens and cauliflower are especially helpful for tightening up. They're loaded with minerals like potassium, which can help offset the bloat-inducing effects of sodium.
Avocados
Good news for lovers of this fruit (yes, it's a fruit!): A 2013 study linked regular avocado-eaters to lower waist circumference and BMI. What's more, the monounsaturated fats are heart-healthy and filling, reducing the urge to graze on processed foods later on.
Bananas
Filled with potassium and magnesium, bananas offset the bloat caused salty processed foods and pack in plant-based prebiotics, "feeding" your good bacteria. Snack on one a day with a tablespoon of nut butter, or slice it into your morning cereal
Asparagus
As a prebiotic-filled veggie, asparagus is a great addition to soups, pastas and omelets, or served as a side dish. For extra bloat-beating benefits, try pairing asparagus sticks with other crudité and dipping in hummus.
Salad Staples
Mushrooms, carrots, tomatoes and cucumber all help you stay hydrated due to their high H2O content. That extra water can offset fluid retention caused by excess salt.
Citrus Fruits
The potassium in citrus helps combat bloat while the antioxidants fight inflammation, which is associated with belly-fat storage. Since a key part of beating the bulge is proper hydration, adding citrus to your H2O can help non-water drinkers to sip up and ultimately slim down
Alliums
You already know that garlic, onion, leeks, scallions and shallots add lots of flavor, but they also provide tons of prebiotic fiber. Sneak them into savory dishes, like omelets and salads.
Orange Veggies
Sweet potatoes, butternut squash, pumpkin and other good-for-you tubers are lower in calories and chock-full of potassium and beta-carotene. Their mineral-rich and fiber-full properties make them bloat-beating all-stars.
Herbs and Spices
Flavor foods with herbs and spices whenever you can. It'll encourage you cut back on high-sodium staples and avoid the salt shaker, a major player in bloating. Plus, many have mild diuretic effects, helping you flush out excess water. We love basil, cilantro, rosemary, sage, tarragon, mint, oregano and black and red chili peppers, to name a few.
Source: http://www.goodhousekeeping.com
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