There are no secrets to getting the desired figure, but only 2 “golden rules” that everyone knows: a balanced eating style, based on products as little processed as possible, and a lot of sports.
If you are not a person who likes to move, stay calm, you are not the only one, but you can compensate for this through diet, more precisely through the products you choose to consume.
I have said countless times that diet is extremely important to have a flat and beautifully embossed abdomen, even for those who do specific exercises.
A thin waist, however, is not only an aesthetic problem but also a health one, even a major one!
Any doctor will tell you that no matter how thin you are if you have fat on your belly, you need to do something to get rid of it because it indicates fat around your organs. Also, this fat causes hormonal changes.
The key to a fat-free abdomen is an organized, balanced, and simple diet (try this 14 days meal plan). The good news, though, is that there are foods that intensify metabolic burns and help burn fat.
Here are 13 foods to help you burn fat fast that you should not miss from your plate if your goal is to quickly burn extra pounds, especially those in the belly area.
2) Lean beef meat
3) Green tea
6) Walnuts and Almonds
9) Olive oil
10) Cruciferous Vegetables
11) Fatty fish
12) Fermented foods
The monounsaturated fats found in avocados are easily burned as energy during training and even encourage the burning of body fat.
Depending on the amount of fat already in your daily diet, add an avocado every few days reducing a tablespoon of oil or 15-20 grams of fat from other sources.
According to studies, beef can be helpful in diets thanks to a large amount of protein it contains, but also the fact that it reduces appetite by up to 60%.
The content of proteins and minerals, the juices that the beef has are superior to any meat, they are much more nutritious and easier to digest.
Beef is also recommended in the diet for those who want to burn belly fat, but also in the diet of those who want to increase muscle mass.
3. Green tea
Green tea is the simplest and most effective way to get rid of extra pounds. Regular consumption of green tea helps detoxify the body, strengthens the immune system, regulates metabolism, and stimulates fat burning.
Green tea works best when consumed in conjunction with a balanced diet and a lifestyle that involves daily exercise.
It can stimulate the calorie-burning process when the body uses energy, but it can also dehydrate the body if it is not consumed with the same amount of water in parallel.
Green tea speeds up the weight loss process, giving the feeling of satiety much faster and so you will not eat as much. For visible results in a short time, give up sweeteners. Drink sugar-free green tea.
It is full of nutrients and fiber. It is found in a variety of shapes and tastes. Beans are one of the most delicious vegetables. Beans contain vitamins A, B, C, K, calcium, magnesium, iron, phosphorus, zinc, potassium, and selenium.
Beans can also reduce the risk of diabetes, heart disease, colon cancer, and breast cancer.
Beans are recommended in diets. It has a high level of slow-release carbohydrates, protein, fiber, is low in calories, fat, and sodium, and has no cholesterol.
Besides being tasty, these fruits can be good for burning fat due to their high content of fiber and antioxidants, but especially due to the effect on insulin.
Studies show that after consuming foods high in carbohydrates with a high glycemic index, they tend to slow down the insulin response, thus reducing the chances of fat deposition.
Due to the low fructose content, you do not have to worry about the same as in the case of fruits in general, but still don’t eat too much so as not to exceed the daily amount of carbohydrates.
6. Walnuts and Almonds
Walnuts are rich in antioxidants, protein, fiber, and healthy fats. They not only raise metabolism but increase satiety by decreasing appetite.
Of all the types of nuts you can find in stores, classic nuts can be the healthiest due to the antioxidants found in the skin. Almonds are also at the top of the list due to their high content of protein, fiber, and vitamin E.
Even if I don’t recommend counting your calories, they still matter. And because nuts are high in calories, it’s pretty easy to overdo it and stop losing weight.
Therefore, use nuts and almonds to add a healthy fat source to your high protein and moderate/ low carbohydrate diet, without exceeding your caloric threshold.
According to studies, eating nuts can improve metabolic health and can even support weight loss.
Consumed in moderation, walnuts are beneficial in an effective diet for burning fat.
Eggs are one of the best foods you can eat when you want to lose fat because they have a high protein content, contain healthy fats, and can make you feel full with very low-calorie content.
Eggs are very rich in nutrients, being an excellent way to get all the nutrients you need even when you are on a calorie-restricted diet. Interestingly, almost all the nutrients are found in egg yolk.
Precisely because they are very filling and rich in nutrients – compared to refined carbohydrates – eggs can suppress the feeling of hunger during the day and can even contribute to weight loss.
The easiest way to burn fat is to reduce your calorie intake, and adding eggs to your diet can be helpful.
Eating eggs and other high-protein foods can help people burn more calories than eating carbs or fats.
Whole grains release sugars slowly into the bloodstream, keeping the energy level throughout the day at an optimal level. When there is excess sugar, the body stores it in the form of fat, but whole grains prevent this.
A diet that includes whole grains, along with sports, helps you benefit from fiber, minerals, and nutrients, melting excess pounds without consequences.
Oats not only help you burn calories, but are one of the most beneficial foods for strengthening your overall health. Include it in your daily breakfast and you will feel the results.
Oats are a major source of manganese, magnesium, selenium, and zinc.
Thus, in the morning, a bowl of oatmeal with milk, yogurt, or vegetable drink, and some fruit provides you with energy for the whole day. Which will ‘feel’ throughout the day, because a balanced breakfast will encourage you to opt for a lower-calorie lunch and dinner, even helping you to give up snacks between meals.
Regular consumption of oatmeal to which we add regular meals, enough rest, and a little exercise is a sure solution to burn extra belly fat.
9. Olive oil
Olive oil has become very popular in recent years, and many of us use it in cooking, whether in salads, pizza, pasta, or classic bruschettas.
The health benefits are well known, from the ability to reduce inflammation, to lowering blood pressure and supporting heart health, and even studies suggest that it has cancer-fighting properties and protects brain health.
Olive oil is a rich source of triglycerides, which play an important role in maintaining a healthy weight. They contain fatty acids that are broken down and quickly absorbed by the liver, where they are used for energy.
Olive oil, once introduced into a healthy diet, helps in the process of burning fat, as long as this process is done in limited quantities.
Specifically, olive oil can be used as a salad dressing, added to soups or pasta, or put on pizza and vegetables.
10. Cruciferous Vegetables
Cruciferous vegetables such as cauliflower, broccoli, and cabbage promote fat burning by slowing carbohydrate absorption, moderating insulin, increasing satiety, and reducing inflammation.
Also, through a variety of mechanisms, various compounds in these vegetables help cleanse excess estrogen from the body.
A combination of protein, fiber, and low energy density makes cruciferous vegetables the perfect food to include on the menu when you want to burn fat. They are also extremely nutritious and contain substances that fight cancer cells.
Precisely because they are low in calories but high in fiber and nutrients, crucifers are not only excellent in fat burning but can be extremely beneficial for overall health.
Add as many servings of cruciferous vegetables to any meal of the day without worrying about eating too much.
11. Fatty fish
Fatty fish, such as salmon, sardines, mackerel, anchovies, and a few other cold-water fish are incredibly healthy, maintaining a feeling of satiety for several hours and having a relatively low caloric content.
Salmon is full of good quality protein, healthy fats, and some important nutrients, which makes it a recommended food especially for people who follow a diet and want to burn fat.
Salmon is also full of Omega 3 fatty acids, which have been shown to reduce inflammation, extremely important in obesity and metabolic diseases.
Salmon is also a great source of iodine.
12. Fermented foods
Fermented foods such as sauerkraut, kefir, or kimchi improve digestion, regulate the balance of bacteria in the gut, help you absorb the nutrients you eat, improve insulin sensitivity, and help you burn fat.
• Sauerkraut and kimchi pickles
• Miso Pasta
• Pickled cabbage
Consumption of chili can be useful in a diet. Chilli contains a substance called capsaicin, which reduces appetite and increases fat burning, according to some studies.
This substance is sold as a supplement and is a common ingredient in many commercial supplements used in weight loss.
According to studies, 1 gram of hot chili reduces appetite and increases fat burning in people who don’t eat this vegetable regularly.
However, it seems to have no effect on people who are accustomed to eating spicy foods, which shows that a certain level of tolerance can form.
Eating spicy foods that contain chili can temporarily reduce appetite and can even speed up fat burning.
If you train properly and have a healthy diet (high in protein and moderate or relatively low in carbohydrates) the above foods will help you move to the next level – they will help you burn more fat faster, stay as defined as possible, and to enjoy high energy levels and good mood throughout the day.
How these foods help you get all of this has to do with one or more of the following:
• Reduce inflammation
• Improve the sensitivity of the body’s cells to insulin so that the carbohydrates consumed are stored more quickly as glycogen in the muscles than as body fat
• Increase the body’s ability to use fat as energy, reducing the need to rely on carbohydrates
• Improve internal detoxification systems by promoting the elimination of toxins and other waste products that could slow down metabolism
• Support tissue repair and increase metabolic rate
I know all of the above sounds good, but what you need to know is that these foods alone are not miraculous.
If you do not have a nutritional base that takes into account the total amounts and other essential factors, the chances of burning fat from eating an avocado or salmon in the oven are very small, even non-existent.
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