Abdominal fat (also known as visceral fat) can be quite difficult to get rid of. Thankfully, when paired with a balanced and healthy diet, these nutritious foods can help you get rid of this dangerous layer of pudge and slim down your midsection.
Read on for nutritionists’ top picks and for more inspiration check out the 9 Best Foods That Melt Belly Fat. Summer will come in the blink of an eye, friends.
The number one food recommendation for those who want to lose belly fat? According to Kim Yawitz, RDa registered dietitian and gym owner in St. Louis, Mo .: “Eat more foods high in soluble fiber, a nutrient that most Americans can’t get enough of. In one study, visceral fat decreased by nearly four percent for every 10 grams of increased daily soluble fiber intake, “he said.
“Beans are a great source of soluble fiber, and studies suggest that eating more of them might help push back belly fat. An easy way to incorporate more beans into your diet is to add some cooked white beans to a smoothie – don’t. you’ll never know I’m there! “
Whether you’re eating it for breakfast or as a snack to unwind between meals, plain unsweetened Greek yogurt is an excellent choice for battling annoying belly fat. “It’s packed with satisfying proteins that help crush hunger and the overeating associated with it. Getting adequate protein is also critical to shedding more fat, including belly fat, as protein They are essential for building the lean muscle tissue that gets your metabolism going, “he says Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, The Nutrition Twins, founders of The 21-Day Body Reboot and registered dieticians on Eat This, Not That! College of medical experts.
“Eating yogurt is associated with lower body weight, body fat, and smaller waist. Additionally, yogurt is a good source of good gut probiotics, and having a healthy gut microbiome is associated with less body fat, including abdominal fat.”
Yawitz also recommends filling up on nuts for weight loss. “Studies suggest that people who eat more nuts weigh less and have less belly fat than those who don’t eat them as often. There is some evidence that nuts, in particular, could help burn belly fat.” Yawitz said. “In two small studies, adults who ate walnuts every day had higher levels of a fat-burning hormone called adiponectin, which has been shown to reduce waist circumference even when there is no change in body weight.”
As Yawitz advises, you don’t need to overdo it with “nuts to increase adiponectin levels (in fact, eating too many nuts can lead to weight gain). Just under ½ cup a day should do the trick.” For more information on walnuts, check out the secret side effects of eating walnuts, says the dietician.
Many amazing things happen to your body when you eat carrots. One of them? You may be losing belly fat. “Carotenoids are pigments that give color to red, orange and yellow fruits and vegetables. In a recent study, women who ate foods higher in carotenoids had less abdominal fat than those who didn’t eat as much,” she said. Yawitz. “In this study, carrots and squash were especially popular with women with smaller bellies, but you can also try spinach, kale, tomatoes, sweet potatoes, broccoli, cantaloupe and peppers if you want to mix them up.”
READ MORE: Best Eating Habits for Faster Abdominal Fat Loss, Experts Say
Grab that glass of OJ, friends. “This is probably an amazing food, but regularly drinking a OJ that is fortified with vitamin D and calcium can help reduce belly fat! This is because research links vitamin D and calcium intake with decreased belly fat. “, he said Amy Gorin, MS, RDNa plant-based inclusive dietitian and owner of Master the Media in Stamford, CT.
“A study in The American Journal of Clinical Nutrition found that people who took 100 IU of vitamin D and 350 milligrams of calcium through fortified orange juice each day had a greater decrease in belly fat than people who did not drink fortified orange juice. “
“Eating more high-quality protein like salmon could help reduce body fat. One study Nutrition and metabolism found that this was linked to a decrease in central abdominal fat percentage, “said Gorin, who loves making salmon bacon. We’re also big fans of this sweet and spicy glazed salmon recipe with roasted vegetables.
And what’s more, check out these 108 most popular sodas ranked by their toxicity.