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8 Foods that Zap Belly Fat

8 Foods that Zap Belly Fat
When it comes to losing fat around your midsection, you have to be extremely careful with your diet choices. High carbohydrate foods and processed foods can definitely lead to weight gain around your midsection. Weight gain around the stomach occurs when you gain weight in general, and although there aren't any particular foods that specifically cause weight gain around the stomach, there are some foods that can increase inflammation levels which in turn can result in increased weight gain around your midsection. High inflammation levels can cause the master weight control hormone leptin to not be as effect which in turn results in weight gain around the midsection. If you've struggled with midsection weight gain, try these 8 foods that zap belly fat in order to lose more weight.

Eat more fish to lose belly fat

Almost all types of fish can help you lose belly fat because of their high omega-3 fatty acid content and other nutritional benefits. Eating fish reduces your inflammation levels which in turn makes it harder for you to gain weight. Fish is also lower in calories than other types of meat like red meat which also of course helps you to lose weight. If you are on a low fat diet like the HCG diet you need to be careful about the type of fish that you are eating, as not every type is allowed, but most types are okay when you are not dieting. Fish oil offers some benefits but it's better to eat fish in its natural state.

Eating berries can help you lose weight around your midsection

Like fish, berries have compounds that can reduce your inflammation levels, which in turn makes it more difficult to gain weight. Berries can help you regulate your blood sugar which is essential for weight control and reducing your chance of insulin resistance. Several types of berries are a good choice for weight loss include raspberries, strawberries and blueberries. It's important to avoid adding any sugar to your berry recipes otherwise it will negate their weight loss benefits and spike your blood sugar. If you do use a sweetener you should stick with stevia or small amounts of raw honey. Frozen berries are also just as effective for weight loss as fresh berries.

Nuts are a great belly fat fighting food

Nuts like cashews, walnuts and pistachios can definitely help you to lose belly fat because they are a great source of healthy fat. Eating more of them with your regular diet will almost certainly help you lose weight, and you'll find that you aren't as hungry during the day. Nuts are a perfect snack food as they are portable and don't need refrigeration, so you can keep them with you just about everywhere. They're a great alternative to most junk foods in terms of a healthy snack food option, and they stabilize your blood sugar, reducing inflammation levels, and offer several other health benefits because of their high protein and mineral content.

Whey protein can help you burn belly fat

Whey protein is also a great food to burn more belly fat, and although you get the most benefit when you also exercise, it can be a great food by itself. Whey protein is a low calorie source of protein that can help stabilize your blood sugar. Adding a scoop or two to your smoothies, milk or yogurt can add more protein to your meals and breakfast and help you control your blood sugar. This can reduce your food cravings throughout the day. Several studies have also found that supplementing with whey protein can actually lower your stomach fat. One study published in the Journal of Nutrition in 2011 found that whey protein supplementation twice per day for 23 weeks resulted in smaller waist circumferences than people who supplemented with carbohydrates or soy [1].

Eggs are a great breakfast food that can help you lose weight

Eggs are a perfect breakfast food because of how convenient they are to make. You don't have to be concerned about the cholesterol from eggs as many studies have shown that there is no link between egg consumption and high cholesterol. However you should be careful to buy free range organic eggs as non-organic eggs can be lower in healthy fats. Be careful about adding a ton of butter or other ingredients that can cause weight gain to your eggs as well; ideally they should be cooked with a minimal amount of butter, and it's preferable to use grass fed organic butter as well or other healthy oils like coconut or olive oil.

Leafy green vegetables can definitely help you lose belly fat

Another good source of fiber, vitamins and minerals are leafy green vegetables like spinach, kale and collard greens. They are very low in calories and provide you with fiber, antioxidants and several other beneficial compounds. Leafy green vegetables help you lose stomach fat because they stabilize your blood sugar, and they are considered to be a superfood. Their high fiber content helps to keep you full between meals. Kale, spinach, mustard and collard greens are a great choice if you are trying to lose weight, and be sure to use healthy oils when preparing recipes for them like olive oil or coconut oil.

Avocados can help you lose weight around your midsection

Avocados are another great weight loss food that can definitely help you lose weight around your midsection. They are high in monounsaturated fat which is great for stabilizing your blood sugar levels and reducing inflammation, among other health benefits like lowering your risk of heart disease. Although they have a high amount of fat, most of the fat from avocados is monounsaturated fat which is known to actually help to prevent obesity by reducing inflammation levels [2]. Although they are high in calories there are plenty of great avocado recipes that include other healthy vegetables, such as guacamole, and avocados are a far better alternative to salad dressings and other processed dips which can definitely lead to weight gain and other health problems.

Tea and coffee are belly fat busters

Green tea and coffee and other types of tea can help you control your appetite and thus fight belly fat. Green tea contains compounds called catechins which are proven to cause weight loss. Coffee can help you lose weight with its caffeine content which can help to stimulate thermogenesis and slightly boost your metabolism. The caffeine in coffee also works as an appetite stimulate which can help you eat less. Be careful to avoid adding any sugar or cream to your tea or coffee, but as long as you drink it plain you will get the health benefits without putting on excess weight.


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About the author

Dr. Constance Odom, MD

6 min read