Would you like delicious, nutrient-dense wholesome food that also helps you lose belly fat and weight as well?
Here’s what to have on hand to satisfy your hunger and burn maximum calories.
Have you heard that Vitamin C is a fat loss-aid? Without optimal levels of certain micronutrient like Vitamin C, your effort to stay lean and avoid belly fat is undermined.
- Vegetables- Brussels sprout, Broccoli, Asparagus, bell pepper, cabbage, cauliflower, kale, turnips green, escarole, garlic, onions, peas, spinach, squash, sweet potatoes, and all green leafy vegetables.
- Fruits– Grapefruits, kiwi fruits, lemon, lime, mango, orange, pineapple, papaya, raspberries, strawberries, and tomatoes.
Calcium and Dairy
Calcium is good for your bones, but it’s also great to control hunger. Research shows that those with calcium deficiency hold greater fat mass and experience less appetite control. More excitingly studies have found that dairy sources of calcium are more effective in accelerating fat loss than other sources. Research think other ingredients in dairy act synergistically with calcium.
There is also research suggesting how to use dairy to maximize fat-fading. The research showed that eating three serving of dairy daily significantly reduced body fat in an obese object which accelerates weight loss.
Furthermore, another study showed that drinking fat-free milk immediately after whole-body resistance training and then one hour after the workout resulted in “Greater muscle mass accretion, strength gain, fat mass loss, and possible reduction in bone turnover to women.
- Dairy — Milk, Yogurt, Cheese (cheddar, cottage, cream, fete, and others.
- Nuts and seeds — Almond, sesame seeds, Brazil nuts.
- Vegetables — Broccoli rave, Bokchoy, collard, dandelion, mustard and turnips green, kale, spinach, and watercress.
These micronutrients influence everything from enzyme and hormone production to wound and tissue healing. Two of the best benefits as research showed was a study that looked at proven strategies for successful belly fat and weight loss.
Most studies found that protein increased satiety (feeling of fullness) as well as after meal thermogenesis (calorie burn). Eating foods with high protein nutrients leads to more satisfaction, less hunger and more fat burn compared to high-carbohydrate meals.
More in research found that people following higher-protein diets generally decrease their food intakes by an average of 10% (per 200 calories)
- Meat and poultry — (lean cuts) Beef, chicken, eggs, pork, turkey, veal.
- Fish — Salmon, Sardines, Tuna, Anchovies, Cod, halibut, shrimp, crab, lobster.
- Beans and legumes — Soybeans, String beans, Baby Lima beans, white beans, lentils.
- Nuts and seeds — Almond, hazelnuts, peanuts, pistachios, squash seeds.
- Dairy — Milk, yogurt, cheese ( cottage, cream. Cheddar, etc.)
Eating a diet rich in monounsaturated fatty acid MUFAs foods found on Avocado, nuts and seeds, olive, olive oil, and dark chocolate is best to keep your belly flat and your energy up.
Research also shows that we can benefit from another fatty acids-polyunsaturated, or PUFAs foods found in fish and it’s oil and in many nuts and seeds, including walnuts, peanuts, sunflower seeds, flax seeds, and sesame seeds.
A recent study also shows that consumption of Polyunsaturated foods led to a higher Resting Metabolic Rate ( the calories used to live), as well as greater and faster in burning the calories that were taken.
- Vegetable — Avocado, coconut milk and oil, nuts and nut butter, particularly walnut, seeds such as flax seeds, sesame, and sunflower, soybeans oil and sunflower oil.
- Fish — Salmon, sardines
In every meal weight research recommend that you start to eat your meal with a salad to stave off hunger and ensure that you don’t overeat. But why does work exactly? One reason is that salads are a great source of fiber such as lettuce green, carrots, young green leaves, tomatoes, cucumber and the like are all have plenty of macronutrients.
Fiber is absolutely your friend when it comes to feeling full. Its effects on the increasing feeling of satiety are well-documented. But don’t worry if you are not a fan of salad. There is plenty of fiber source from other foods such as nuts, whole grain brown rice, and fibered cereals.
- Vegetable — Broccoli, Chinese Cabbage, Green lettuce, Kale, radish
- Legumes — Soybeans, edamame, lentils, chickpeas dried or fresh
- Fruits — Avocado, blue and blackberries, plum, raspberries, tomato
- Nuts and seeds — Almond, Brazil nuts, flax seeds, pecans, pistachios, sesame seeds, sunflower seeds
- Grains — Barley, whole-wheat
Study Shows on Specific Foods
This ancient grain is nutritional power’s house, clock full of protein, amino acids, phytosterols and vitamin E. We should be eating quinoa for its nutrition profile alone!
A study published in 2011 points to its promise as a fat inhibitor. Animal supplemented with an extract made from quinoa seeds showed less body fat, decreased body weight and decreased food consumption.
Honey has also shown great promise in the animal study for reducing weight gain and deposits (fatness) when substituted with sugar. It’s a nutritious alternative and its health property are wide-ranging. It’s anti-bacterial, antiviral and anti-fungal.
Honey may improve blood-sugar control, it’s a cough suppressant and boost immunity.
Cocoa contains more antioxidants than most foods. A study showed that a substance found in cocoa called epicatechins. There was an experiment on an obese diabetic mouse supplementing the substance, they’re finding the mice live longer. (Since a diabetic person’s life span is, on average, seven years shorter, they were looking for any anti-aging promise that increases dietary intake of this flavonoid might give.
Cocoa reduced degeneration of their aortic arteries, and it blunted fat deposition. Plus a bit of dark chocolate daily strengthens the heart, boost moods and keeps skin young.
Research has shown that vinegar can reduce the blood-sugar spiking effect of a meal, which has been linked to satiety, resulting in reduced food intake. That means feeling satisfied you eat less.
Vinegar may also prevent body-fat accumulation according to an animal study done in Japan research in 2009. In that research mice fed acetic acid, the main components of vinegar, for six weeks, this suppressed the accumulation of body fat in the mice.
That’s where the Apple Cider vinegar came to be very popular as one of the natural weight loss supplement.
New studies are highlighting the great promise of the antioxidant resveratrol (found in red grapes, mulberries, and peanuts too) as a fat releaser.
In an animal experiment, researches have found that moderate alcohol consumption does not promote weight gain.
In a separate animal study done in 2006, the research found that resveratrol improves exercise endurance as well as protected against diet-induced obesity and insulin resistance, a precursor to diabetes.
Red grapes, Spanish peanuts, red wine
Studies have been all these years that clearly show a glass of wine is good for your health. The only thing that matters is that “Don’t drink heavily”.
Thank you very much for reading this post. I hope I was able to provide you useful information pertaining to this subject matter. If you have any question or concern about this article, please feel free to leave me a comment below and I’m very willing to help you.