Eating food rich in fiber is a great way of reducing belly fat. According to researchers, .consuming 14 grams of fiber per day results in a 10% decrease in calorie.
Below is a long list of rich fiber foods in their different categories.
Example of fruit-based foods are- Oranges, apples, mangoes, strawberries, raspberries, pawpaw. To mention a few.
They comprise of – carrots, beets, broccoli, collard greens, swiss chard, spinach, artichokes, potatoes (russet, red, and sweet ).
-Beans and Legumes:
Include flavorful, fiber-filled additions to salads, soups, chilis, kidney beans, peas, and lentils.
Include bulgur wheat, brown rice, wild rice, and barley.
Cereals example: whole oats.
Include -almonds, pistachios, or pumpkin and sunflower seed. Also
consider Fiber supplement like glucomannan.
AVOID ADDED SUGAR
According to a study conducted on the effect of added sugar, researchers have proven that added sugar has negative effects on the metabolic health system. Some examples of beverages with added sugar content are- sweetened beverages, sugary sodas, juices, sports drinks, and energy drinks.
Some sugar components include- glucose, fructose and half fructose. These components can only be metabolized if taken in moderation. If taken in excess, the fructose overloads the liver and becomes fat. In this case, the accumulated fat stores in the belly and liver.
EAT FOOD RICH IN PROTEIN
If you want to eliminate belly fat, consuming food with a high protein content will be ideal. Protein-based food helps in both getting rid of belly fat and prevention of its re occurrence.
Protein is the most important macronutrient for belly fat reduction. According to a study, people who have high protein intake usually have less belly fat. Proteinous foods have been shown to minimize cravings by 60%. Furthermore, it boosts metabolism and eliminates up to 80-100 calories as well as reduces the intake to 441 fewer calories per day.
Some of the best sources of protein highly effective in the elimination of belly fat are- whole eggs, fish, seafood, legumes, nuts, meat, and dairy products. However, if the listed foods are far from your reach, a quality protein based supplement can be of great help.
MINIMISE CARB CONTENT FROM YOUR FOOD
Minimizing carb from your diet has high efficiency in belly fat reduction. High intake of carb sharpens the appetite thereby encourage cravings. When carb intake is reduced, the appetite will reduce and the weight will go down. According to a study, low carb diets specifically targets the fat in the belly, liver, and organs. Evidently, low carb diets lead to 2-3 times weight loss than low- fat diets.
To achieve a quick result, do not consume more than 50 grams of carb daily. Also, avoid refined carb ( sugar, candy, white bread) but maintain high protein intake.
To be successful in your goal to eliminate belly fat, you must give attention to your daily consumption. Minimize your portion, eat more of protein, fiber, fruits, nuts, vegetables, avoid added sugar, minimize your carb intake and drink plenty of water.
Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Kindly consult your doctor or dietitian before starting any fitness program or making any changes to your diet.