Healthy foods which helps to reduce Belly fat
Reducing belly fat is not as difficult, complicated or expensive as people usually make it sound like. It is all a matter of making the right choices and staying disciplined. Here are some simple changes that you can make to your daily eating habits.
Simple Ways to Reduce Belly Fat
Eating Smaller Portions More Often:
I suggest that instead of eating 3 full meals and overloading your digestive system, you should switch to eating smaller portions about 2 to 3 hours apart. Benefits would be less expansion of your belly and a supercharged metabolism which will burn up more fat.
Regulate Intake Of Raw Fruits And Veggies:
We suggest that you don’t eat too many raw vegetables and fruits at one go. Better eat them in smaller portions spread throughout the day as they cause your stomach to stretch.
Cut Back On Dairy:
Dairy products, especially in lactose intolerant people, cause uncomfortable gas conditions and bloating. This happens because they have difficulty digesting ‘lactose’, the sugar found in dairy. We suggest that you have yogurt and stick to smaller portions of milk and its products. It will also be great for your shape if you eat milk products along with other foods.
Eat More Potassium-Rich Foods:
High potassium foods like avocados, bananas, papaya, mango, cantaloupe and yogurt have a number of bloat-reducing benefits. This is because potassium is a natural diuretic that helps reduce water retention and puffiness.
Eat More Berries And Nuts:
Berries are great fat-fighting foods. Science proves that these stop fat cells from getting bigger. These also help fat cells in producing ‘adiponectin’, a hormone that helps reduce inflammation while lowering blood sugar.
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List of food groups to be included and excluded
|What to eat||What not to eat|
|Fiber-Soluble fiber may help you lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high-fiber foods in your weight-loss diet eg flaxseed,fibrous fruits, sprouts, avocados, legumes and blackberries||Alcohol-Consider drinking alcohol in moderation or abstaining completely.|
|High Protein diet-High protein foods, such as fish, lean meat and beans, are ideal if you’re trying to shed some extra pounds around your waist.||Sugary Foods-Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.|
|Replace cooking oil-Studies suggest that using coconut oil instead of other cooking oils may help reduce abdominal fat.||Reduce carb intake-A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes or vegetables.|
|Fatty Fish-Eating fatty fish or taking omega-3 supplements may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease.||Artificial Fruit Juice-When it comes to fat gain, fruit juice can be just as bad as sugary soda. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight.|
|Probiotic Foods-Taking probiotic supplements may promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may promote weight loss.||Junk foods-These foods take heavy toll on the body and have long term health effects.|
|Green Tea-Regularly drinking green tea has been linked to weight loss, though it’s probably not effective on its own and best combined with exercise.|
Few Home Remedies which are useful
|Warm water with lemon in the morning||All you need is warm water, a few drops of lemon and if you if you would like, a dash of salt or a teaspoon of honey. It is very effective if you have it empty stomach, first thing in morning|
|Chew raw garlic in the morning||Take one or two cloves, or more if you can, in the morning. Chew them raw,they are pungent and you may have difficulty first time but gradually you will develop the habit|
|Cumin water in the morning||Take a teaspoon of cumin seeds and boil them in water. Strain the cumin water ,have it warm.|
|Go for whole grains||Whole grains mean better fiber, more nutrition and more protein and calcium.Intaking more fibre is very useful in maintaining health of your gut.Also replace refine flour with whole grain as they are unahealthy for body|
|Water, water all day!||Water is the elixir of life. It is a very effective tool to get rid of execessive fats.Have atleast 8 glass of water a day|