Raspberries are rich in plant-based nutrients. Regular consumption of blueberries has been linked with weight loss, improved brain function, and lower blood pressure. Berriesīerries are full of beneficial nutrients including vitamin C and manganese, a potent antioxidant. Research suggests that green tea can increase fat burning during exercise, reduce food intake, and increase metabolism during the day. Green tea contains high levels of polyphenols, plant-based compounds that can reduce inflammation and fight cancer. ![]() You may also want to consider replacing coffee with green tea as your go-to morning beverage. ![]() Store-bought lattes are packed with saturated fat and sugar, nutrients known to increase levels of abdominal fat.īrew coffee at home and limit the amount of added cream and sugar. While some studies support the role of caffeine in weight loss, there is currently not enough evidence to recommend starting a coffee drinking habit if you do not already have one. Bananaīananas are portable and delicious low-fat snacks.Ī medium banana contains 105 calories, 3 grams of fiber, 10% of the recommended daily intake (RDI) of potassium, and 25% of the RDI of Vitamin B6. In addition to helping reduce belly fat, the high protein content of Greek yogurt can help increase feelings of fullness and reduce eating at subsequent meals. Greek yogurt contains two to three times more protein than traditional yogurt. Research has found that individuals who consumed a daily serving of yogurt as part of a calorie-restricted diet saw a greater loss of belly fat over a 12 week period compared with calorie restriction alone. Yogurt is a nutrient-dense food that has been shown to help reduce belly fat. A cup of chopped carrots contains just 53 calories and 3.5 grams of dietary fiber. Raw carrots are a crunchy, nutritious snack that can help reduce body fat in the midsection. Studies have found that eating more low-calorie foods like spinach, kale, and salad greens can help you lose weight by controlling hunger levels and increasing feelings of satiety. Leafy greens are rich in beneficial nutrients like fiber, vitamin C, folate, and vitamin A. One cup of cooked sweet potato contains 114 calories and 6 grams of dietary fiber. Orange sweet potatoes are low in fat and an excellent source of vitamin C, potassium, and beta carotene.īeta carotene is converted in our bodies to vitamin A which is beneficial for eye health and a strong immune system. Researchers found that increasing intake of fatty fish combined with a calorie-restricted diet led to higher levels of weight loss compared with calorie restriction alone. Seafood can also help shrink your waistline. Fatty Fishįatty fish including salmon, tuna, and herring are important sources of many nutrients including omega 3 fatty acids, vitamin D, and iodine. ![]() However, both coconut oil and olive oil can still be part of a healthy diet when consumed in moderation. Many people believe that coconut oil can help with weight loss, unfortunately, there is little evidence to support this claim. One study found that increasing intake of either coconut oil or olive oil lowered levels of LDL cholesterol and raised levels of HDL cholesterol after four weeks while butter made cholesterol levels worse. Saturated fats in butter and high-fat meats have been shown to increase abdominal fat. One cup of chopped avocado provides 240 calories and 3 grams of soluble fiber. Individuals who increased their intake of soluble fiber by 10 grams per day saw a 3.7% decrease in belly fat over a five-year period. Research has shown that soluble fiber can help reduce abdominal fat. On the contrary, foods high in dietary fiber, protein, and other nutrients can help reduce belly fat. These include cardiovascular disease and type 2 diabetes.Įfforts to reduce belly fat and lose weight can help lower the risk of developing many chronic conditions and add to overall health.įoods like white bread, sugar-filled fruit juice, soda, and refined grains can lead to weight gain and unwanted stomach fat. Studies show that excessive belly fat as exhibited by larger waist size and waist circumference is linked to many chronic health conditions. Belly fat fighting foods can help you with losing abdominal fat, according to a dietitian.
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