Top 10 Best Foods That Prevent Abdominal Fat
Excessive abdominal fat, manifested by larger waist size and circumference, is linked to many chronic health conditions such as cardiovascular disease and second type diabetes. Efforts to reduce abdominal fat and lose weight can help reduce the risk of developing many chronic conditions and contributing to overall health.
Foods such as white bread, sugary fruit juices, soft drinks, and refined cereals can lead to unwanted weight gain and stomach fat, while foods rich in dietary fiber, protein, and other nutrients can help reduce abdominal fat.
Here’s a list of some foods that will help you lose belly fat.
Research shows that soluble fiber helps to reduce abdominal fat. People who increased their soluble fiber intake by 10 grams per day saw a 3.7% decrease in belly fat over five years. Two hundred forty calories and 3 grams of soluble fiber are contained in one cup of chopped avocado.
2. FATS THAT ARE GOOD FOR YOU
Butter and high-fat meats contain saturated fats, which have been shown to increase abdominal fat. One study found that increased intake of coconut oil or olive oil reduced LDL cholesterol levels and increased HDL cholesterol levels after four weeks, while butter worsened cholesterol levels.
Many people assume that coconut oil will aid weight loss; however, there is little evidence to back up this claim. However, both coconut and olive oil can be part of a healthy diet if consumed in moderation.
3. FATTY FISH
Fatty fish include salmon, tuna, and herring, are important sources of many nutrients, including omega-3 fatty acids, vitamin D, and iodine. Seafood can also help shrink your waist. Researchers found that increased intake of fatty fish combined with a calorie-restricted diet led to higher weight loss levels than single calorie restriction.
4. SWEET POTATOES
Orange sweet potatoes are usually low in fat and make a delicious side dish of vitamin C source. It also contains potassium and beta-carotene. Beta-carotene is converted into our body into vitamin A, necessary for eye health and a robust immune system. Cooked sweet potatoes have 114 calories and 6 grams of dietary fiber per cup.
5. LEAF GREENS
Leafy vegetables are full of beneficial nutrients such as fiber, vitamin C, and folic acid. The vegetables also include vitamin A. Studies have found that eating more low-calorie foods like spinach, kale, and salad vegetables can help you lose weight controlling hunger levels, and increasing your feeling of fullness.
Raw carrots are a crispy, nutritious snack that can help reduce body fat in the middle section. A cup of chopped carrots contains only 53 calories and 3.5 grams of dietary fiber.
7. GREEK YOGURT
Yogurt is an excellent paste and nutrient-rich food that has been shown to help reduce abdominal fat. Research has found that people who consumed a daily portion of yogurt due to a calorie-restricted diet saw an increased loss of abdominal fat over 12 weeks compared to calorie restriction alone.
Greek yogurt has much protein as regular yogurt. Greek yogurt’s high protein content will help improve the feeling of fullness and minimize later meal consumption, in addition to reducing belly fat.
Bananas are an easy and tasty low-fat snack. A medium banana has 105 calories and 3 grams of fiber, 10% of the daily recommended intake (IDR) of potassium, and 25% of the IDR of vitamin B6.
9. TEA AND COFFEE
While some studies support caffeine’s role in weight loss, there is currently insufficient evidence to recommend starting a coffee drinking habit if you don’t already have it. Store-bought lattes are filled with saturated fats and sugar, nutrients known to increase abdominal fat levels. Make coffee at home and limit the amount of cream and sugar added.
You may also consider replacing coffee with green tea as your drink for the morning. Green tea contains high levels of polyphones, plant-based compounds that can reduce inflammation and fight cancer. Studies say that green tea may increase fat burning during exercise, reduce food intake and increase metabolism during the day.
Berries are filled with beneficial nutrients, including vitamin C and manganese, a powerful antioxidant. Regular cranberry consumption has been linked to weight loss, better brain function, and lower blood pressure.
Raspberries are full of plant-based nutrients. One cup of raspberries contains about 8 grams of dietary fiber that destroys belly fat and 64 calories in total.