20 Foods That’ll Help You Lose Belly Fat
If you’re seriously trying to lose belly fat then you already know that diet is one of the most important pieces of the puzzle.
With a proper diet plan where you’re eating the right foods in the right amounts, you’ll strip off layer after layer of body fat and say goodbye to that belly forever.
However, if you’re eating the wrong things you’ll only be setting yourself back further and further. With an improper diet plan, you’ll have to get used to loosening your belt notch after notch because your belly fat will be there to stay.
So to ensure that you aren’t making any mistakes with the food you’re selecting I want to go over the 20 best foods that you should be eating regularly to lose that belly fat for good.
Check out my client Sam’s transformation where he put on a whole bunch of muscle
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The first food I want to start with is the avocado. Unlike other fruits that are loaded with carbs, Avocados are full of healthy monounsaturated fats specifically oleic acid. They are also full of fiber which will help you feel full for longer.
Another great thing about avocados that was discovered during a study from The Ohio State University at Columbus is that avocados help you absorb more carotenoids from fruits and vegetables, up to 15x more to be exact.
So not only will avocados help you burn fat, but you’ll also be strengthening your immune system and absorbing more cancer-fighting carotenoids than ever.
Next, we have eggs. Eggs are great to incorporate into your diet plan because they’re high in protein, high in healthy fats and they can help you feel full for a very low amount of total calories.
Eggs are also one of the most bioavailable sources of protein out there. Meaning that your body can very efficiently digest, absorb, and assimilate the protein found in eggs.
Having a solid protein source like eggs in your diet will help you prevent muscle loss while you eat fewer calories to create enough of a deficit to burn fat.
Let’s move on to one of the best fruits you can eat while trying to lose belly fat…berries. Compared to most other fruits berries are very low in carbohydrates, while being full of vitamins and antioxidants.
These antioxidants can help improve blood flow delivering more oxygen to your muscles and your cells in general.
Ultimately this can help improve your workouts while assisting with the fat loss process. The best low carb berries to eat are blackberries, raspberries, and strawberries.
Blueberries are going to be a bit higher in carbs, so to keep calories low stick with the other 3.
The next food isn’t really a food, but instead, it’s a drink that’s been proven very effective at helping you fight that belly fat…apple cider vinegar.
Apple cider vinegar has been shown to help people lose weight and waist circumference. These aren’t they typical animal studies that you constantly see that don’t necessarily guarantee the same results for people.
It has also been shown to improve blood sugar spikes after meals, and it can help increase fullness after a meal.
In fact, one study showed that taking apple cider vinegar with a high carb meal could result in people eating 200 to 275 fewer calories for the day.
Keep in mind, you want to make sure that you dilute only one to two tablespoons of the apple cider vinegar in water. Don’t drink it straight up.
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Next, I have another high protein food for you and that’s tuna. Tuna is a very lean fish that’s pretty much entirely made up of protein.
This makes tuna a great option to increase protein intake without increasing calorie intake too much. The important thing is if you’re buying canned tuna you want to make sure you get the tuna in water, not oil.
If you get it in oil then all the extra calories that you save from this low-fat fish will be canceled out. Fish, in general, is a great option for when you’re trying to burn fat even a higher fat fish like salmon, which is our next food that I want to go over.
It’s also very filling and contains Iodine which is an important nutrient for proper thyroid function to ensure that your metabolism is running optimally.
Next we have green tea which once again is a drink that can help speed up your fat loss. Now don’t get me wrong sitting around drinking tea all day isn’t going to get you to lose your belly fat alone.
However, green tea has a compound in it known as ecgc that has shown in studies to help increase fat loss.
3 cups of green tea per day or a supplement with ecgc can help enhance your fat loss when combined with a proper diet and exercise program.
To have a proper diet plan one of the number one foods you should be eating that I should’ve actually started off with are leafy green veggies.
They are also not very calorically dense. Your stomach will be full from the volume as well as the fiber found inside leafy green veggies for a very small caloric cost.
On top of that they’re loaded with beta-carotene, as well as plenty of vitamins, and minerals. Moving on we have a bodybuilding staple food chicken breast.
Chicken breast like tuna is a very lean source of protein that leaves you feeling full for a small amount of calories.
Reducing your cravings is a great way to prevent late night binge eating, and that’s a huge portion of the battle for a smaller waistline.
Now that you have a couple of good protein option let’s talk about some great carb sources now starting with sweet potatoes.
Sweet potatoes have a relatively low-calorie content and their slow digesting so they will keep you fuller for longer.
Another reason why sweet potatoes are great at keeping you full is that they have a high amount of dietary fiber, which takes up a lot of room in your stomach and prevents overeating.
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Oatmeal is another slow digesting carbohydrate full of fiber that’ll leave your stomach feeling full. It also can help improve digestion which may be very useful if you’re eating a high protein diet.
Even though oats are great you have to be careful because not all oats are created equal. Flavored instant oats are full of added sugar, and obviously, that’s not going to help you lose much fat. Try instead to get plain oatmeal and flavor it yourself with cinnamon.
Another great carb source for losing belly fat is beans. Beans are one of the highest protein plant-based foods available so many people assume that it falls under the category of a proteins source.
However, even the highest protein beans like black beans will contain a lot more carbs then protein so they are still primarily a carb source.
Regardless they are a great carb source and they’re very full of fiber. There are now a lot of bean based products available that you can incorporate into your diet plan as well.
One last carb that I want to mention is my favorite carb to eat to help build muscle as well as to help burn fat.
Just like the sweet potatoes and oats, brown rice is slow digesting and full of fiber, but it’s also full of something known as resistant starch which can help boost the metabolism and burn fat.
A half-cup serving of brown rice contains 1.7 grams of Resistant Starch.
Moving away from foods high in carbs the chili pepper is another great food to incorporate into your diet.
Not only can eating chili peppers temporarily increase your metabolism, it also has great benefits for your appetite.
Lets move on to grapefruit. It’s no secret that grapefruit is recommended in many different fat loss diet plans.
But does it really help people lose more weight or is it just another fad dieting strategy?
Well, it turns out there was a 12-week study done on 90 obese people in which they would eat half a grapefruit before their meals.
This actually did lead to a weight loss of 3.5 pounds and also improved insulin sensitivity. With less insulin resistance it becomes easier to burn fat faster.
Of course, it’s very important that you’re not just eating any random soup. Some soups are very high in calories and when you start adding things like croutons to your soup
you’re no longer looking at a meal that can help you lose belly fat. Stick to low-calorie options like a vegetable, chicken, or mushroom clear soup.
Next, we have another food that isn’t really food per day but can serve as a meal replacement and that’s protein powder.
Even though you should always try to have real food over supplementation, protein powder can really help you out when you’re in a pinch and you have no time to prep a meal.
It’s also a great option to have after a workout when you need a fast digesting source of protein that can get into your bloodstream and muscles to start the repairing process.
Another thing you can do with protein powder makes a protein shake directly before going out to eat with friends or family at a restaurant.
This will significantly reduce your hunger and the total amount you wind up eating at the restaurant.
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A great way to further reduce your hunger is to enjoy the appetite suppressing effects of coffee. Coffee isn’t exactly a food, but it’s virtually an empty calorie beverage that reduces your desire to eat food.
Black coffee is best, but even if you add a little bit of cream or unsweetened almond milk you’ll still experience the benefits.
Coffee is used as a staple for most people that are trying to lose fat with intermittent fasting because it’s so great at suppressing appetite.
Most people don’t know that coffee also contains many antioxidants. One of these antioxidants chlorogenic acid or CGA can actually increase your body’s use of fat for energy.
Moving on we only have two left and Asparagus is next on our list. Asparagus is not only a great green vegetable that helps fill your stomach up and satisfy hunger,
but asparagus has been shown to reduce bloating especially around the midsection. It’s also one of the lowest carb vegetables available with only roughly 1/2 a gram of carbs per spear.
The last food you can incorporate more as a snack while trying to lose belly fat is peanut butter. Peanut butter is very filling and is also has a good amount of protein.
However regular peanut butter is still pretty packed full of calories and fat. Getting a dehydrated peanut butter like pb2 can help you cut the calories in half
while still getting plenty of protein and maintaining that familiar peanut butter taste. I actually like the taste of pb2 better than regular peanut butter.
That’s it guys I really hope these tips have helped you out with understanding some of the foods you can incorporate into your diet to lose belly fat. If you enjoyed it make sure you subscribe to this channel and hit that bell icon so you can be notified whenever I release more free fat loss tips and tricks just like the ones found in this video.
Also, it’s important for me to mention that just eating any of these foods won’t result in losing belly fat unless the rest of your diet is on point. To lose belly fat you have to make sure you are on a diet that incorporates these foods while giving you the right amount of calories and lowering insulin levels.
If you’re serious about making a transformation and you want to take the next step and try a done for you approach that requires no trial and error on your part try my 6-week challenge which on average has my clients losing either 20 pounds or 5 percent of their body fat in only 6 weeks.
You get a customized diet plan, a 42-day workout plan, a recipe book, a full video exercise library, and much more including an accountability coach that will be assigned to check in with you every week to help answer questions and guide you through the whole process. As long as you don’t cheat and you don’t quit for 6 weeks not only will you lose 20 pounds or 5 percent of your body fat, but you’ll also get the entire challenge for free.
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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com