In order to achieve your desired goals, it might be necessary to make some lifestyle changes. Alone, exercising regularly isn’t enough – you have to eat a well-balanced diet, too. For example, if your body goal is to have firm and tight abs, besides a strict workout regimen you also have to consume foods known for their fat-burning properties. Throughout this article, you’re going to find out more about different foods you can include in your diet and burn fat at the same time.
Nuts are low in carbs, but abundant in healthy fats, fiber, and protein. Due to their natural structure, your body finds it difficult to access the calorie content of these healthy foods. As a result, nuts suppress your appetite, make you feel fuller with fewer calories. For instance, a study published in the European Journal of Clinical Nutrition discovered that consumption of almonds provides metabolic benefits and reduced appetite and moderate consumption doesn’t lead to weight gain.
Also, nut consumption is associated with decreased body mass and waist circumference according to a study from the Journal of the American College of Nutrition.
Coffee has been perceived as being dangerous for one’s health and you’ve probably seen a lot of posts that advise avoiding it. However, coffee isn’t as harmful as it has been made out to be. Caffeine intake is strongly associated with weight loss through the process of thermogenesis and fat oxidation, according to Obesity Research.
Interestingly, an American Journal of Clinical Nutrition study showed that caffeine boosts metabolism by 3% to 11% while another research discovered that coffee intake increases fat burning by 10% to 29%.
Hot peppers such as chili peppers contain capsaicin, a substance whose benefits are well-documented. Scientists from the Netherlands discovered that intake of capsaicin increases satiety and reduces intake of energy and fat while a study from the British Journal of Nutrition found that the substance causes fat oxidation. If you’re a fan of spicy food, then include hot peppers into your diet to burn fat faster.
Fish and lean meat
If you want to lose weight and burn fat, it is essential to ensure a sufficient intake of protein. The best sources of quality protein are fish and lean meats. One study found that a high protein diet leads to appetite suppression and fat oxidation. Furthermore, a high-protein diet reduces cravings and desire for late-night snacking according to a research from the journal Obesity, while yet another study confirmed that high protein consumption prevents weight regain during a “maintenance” phase.
Actually, grapefruit doesn’t have some magical fat-burning properties, but it still helps you decrease your waist size. That happens because this fruit is abundant in soluble fiber which takes longer to digest. The Journal of Medicinal Food published findings that showed participants who consumed grapefruit lost more weight than those who didn’t. Despite the fact that the underlying mechanism that explains the impact of grapefruit on weight loss isn’t known yet, scientists recommend including the fruit into a weight reduction diet.
Did you know that your body burns twice as many calories breaking down whole foods than processed ones? One study discovered that individuals who adhered to a weight loss program including whole grain bread, cereals, and other foods lost more abdominal fat than their counterparts. Incorporating whole grains into your diet will not only help burn fat but will also reduce the risk of heart disease.
Berries, particularly blueberries, are the best sources of antioxidants that destroy free radicals and protect the body from oxidative damage. Thanks to their nutrient-dense nature, scientists refer to blueberries as a ‘superfood’. Scientists at the University of Michigan discovered that consumption of blueberries reduces belly fat and decreases the risk of diabetes. Moreover, there’s evidence that flavonoid-rich foods such as berries prevent weight gain.
A well-balanced, healthy diet is the key towards successful weight loss and fat burning in the abdominal area. It’s useful to include a variety of food groups to your diet as different types of food provide unique nutrients and benefits.
Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.