Unless you are a model or you have a good routine working for you, chances are that you have an extra layer of fat that’s called your stomach home.
Want help getting rid of that muffin top, the healthy way? Then try to include these foods into your daily diet.
1. Unsweetened Oatmeal
Packed with nutrients and fiber, a bowl of oatmeal is the perfect way to start your day. The secret lies in the fact that while oats are low in calorie and fat, they keep your stomach full for a few hours. An interesting research1 in 2002 revealed that participants who consumed whole grain oatmeal as part of their routine had reduced their waistline over a period of time. Top off your oatmeal with some blueberries and raspberries and you are good to go!
An easy way to get your necessary vitamins and minerals as well as trimming your waistline is to snack on a bowl of nuts in between meals. Nuts are full of fat-fighting ingredients despite their high calorie count. A study2 conducted in 2002 says that a diet rich in high monounsaturated fats reduces abdominal fat. Have a handful daily. You could experiment with a mixture of nuts like peanuts, almonds, cashews, walnuts, and macadamia nuts.
3. Olive Oil
Healthy fats such as monounsaturated fats, present in olive oil, are known to reduce belly fat. This is because monounsaturated fats help to increase metabolic rate. A strong metabolic rate helps to burn those extra calories. If you aren’t a fan of cooking with olive oil, you can always drizzle it in your salad or dip it in with your dressings.
4. Leafy Greens
It’s time to make green your favourite color. Loaded with different vitamins, minerals, and antioxidants, your greens are the most suggested way to help you a flat stomach. Pick your favourite green and work around with it. Incorporate it as a salad, or as a side to your protein, or even into a smoothie. Try kale, spinach, cabbage, and collards.
5. Dark Chocolate
If everything bores you, you could always rely on a little dark chocolate to solve your problems. A study3 published in the European Review for Medical and Pharmacological Sciences journal revealed that consuming dark chocolate for a week helped to reduce abdominal fat. This is because dark chocolate contains traces of healthy fats and antioxidants that help to increase metabolic rate.
6. Peanut Butter
Besides being good for your cardiovascular health, peanut butter is a good source of monounsaturated fat. Be careful of added sugar or other additives in processed peanut butter. For a safer bet, stick to organic peanut butter.
7. Green tea
A 2009 study4 in the Journal of Nutrition says that green tea helped reduced abdominal fat in test subjects after 12 weeks. The participants had also followed 180 minutes of exercise each week. Green tea contains catechins, a powerful antioxidant, that raises your metabolic rate. You could drink 4 – 5 cups a day.
The thing to remember is, while these foods do help to reduce belly fat, they respond quicker with adequate exercise. And before you know it, it would be time to say goodbye to your flabby friend!
References [ + ]
|1.||↑||Maki, Kevin C., Jeannemarie M. Beiseigel, Satya S. Jonnalagadda, Carolyn K. Gugger, Matthew S. Reeves, Mildred V. Farmer, Valerie N. Kaden, and Tia M. Rains. “Whole-grain ready-to-eat oat cereal, as part of a dietary program for weight loss, reduces low-density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low-fiber control foods.” Journal of the American Dietetic Association 110, no. 2 (2010): 205-214.|
|2.||↑||Brown, Marc A., Len H. Storlien, Xu-Feng Huang, Linda C. Tapsell, Paul L. Else, Janine A. Higgins, and Ian L. Brown. “Dietary fat and carbohydrate composition: Metabolic disease.” (2010).|
|3.||↑||Di Renzo, L., M. Rizzo, F. Sarlo, C. Colica, L. Iacopino, E. Domino, D. Sergi, and A. De Lorenzo. “Effects of dark chocolate in a population of Normal Weight Obese women: a pilot study.” Eur Rev Med Pharmacol Sci 17, no. 16 (2013): 2257-2266.|
|4.||↑||Maki, Kevin C., Matthew S. Reeves, Mildred Farmer, Koichi Yasunaga, Noboru Matsuo, Yoshihisa Katsuragi, Masanori Komikado et al. “Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults.” The Journal of nutrition 139, no. 2 (2009): 264-270.|