Your diet plays a key role in ramping up your metabolism to help you burn body fat, reducing your weight, and gaining that flatter stomach. The list of foods below is a starting point in changing your diet with the ultimate goal of losing belly fat.
Changing What You Eat Is Your Path To A Flatter Stomach
A low calorie diet rich in almonds can help increase weight loss, according to a 2003 study. Researchers found that the good monounsaturated fats in almonds not only have an effect on insulin levels, but also give dieters a sense of fullness, so they eat less overall.
Nine clinical studies over the last thirteen years have shown that almonds can lower cholesterol as part of a diet low in saturated fat. These studies showed how a handful of almonds a day consistently lowered LDL cholesterol levels. Eating almonds is a filling snack that contains protein, fiber, and monounsaturated fat.
Apples are a low-calorie, nutrient-dense source of fiber, so eating them with meals, or as snacks can help you feel full longer. Eating an apple each day can also help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease and diabetes.
This creamy pale green fruit is high in fat and calories, but it’s also packed with fiber, vitamins and minerals. More importantly, most of the calories in an avocado come from monounsaturated fats, which help control the metabolic rate.
Beans are an ideal source of lean protein, they are chock full of both soluble and insoluble fiber, which help lower insulin levels after digestion, causing your body to store less fat. The process of digesting the fiber and proteins in beans burns extra calories.
Broccoli contains two essential nutrients, calcium and vitamin C, which team up to boost metabolism.
Cinnamon is a natural blood sugar stabilizer. A 2007 study confirmed that a teaspoon of cinnamon added to a dessert helped temper blood sugar spikes. Researchers are still trying to determine whether cinnamon could be an alternative treatment for type 2 diabetes.
7. Dark Chocolate
Dark chocolate (high cocoa percentage ranging from 70% to 99%) can actually aid in weight loss. The benefit comes from chocolate’s effect on stress hormones. Study subjects who ate chocolate each day had reduced levels of the stress hormone cortisol, a hormone which prompts the body to store fat.
Studies have found that garlic supports blood sugar metabolism and helps control lipid levels in the blood. Note: That does not mean that bread with garlic butter is a health food.
Just like the capsaicin in hot peppers, the heat of ginger root can decrease appetite, aid in digestion, and increase metabolic rates after eating. Try adding sliced or grated ginger to your stir-fry or tea, or add it to baked recipes like banana bread.
Grapefruit is often recommended as an optimal breakfast for people who are trying to lose weight. This is a low-sugar, citrus fruit that contains an antioxidant that has been found in studies to reduce insulin levels after eating a meal.
11. Green Tea
If you want to get your metabolism revving, choose green tea over black tea, or coffee. Studies have found that green tea is not only packed with flavonoids and antioxidants, it also promotes fat oxidation (burns calories).
12. Hot Peppers
Cayenne, chili, jalapeno, and habanero make meals spicier, and speeds up your metabolism. Research has shown that adding hot peppers to a meal, even just in the form of a pinch of cayenne, can boost metabolism by up to 25 percent for three hours after you eat.
13. Low Fat Yogurts
Probiotics in products that contain live bacteria, like yogurt, help the beneficial bacteria in the gut to process food more efficiently. Low-fat or fat-free yogurt (read the labor and watch the sugar level on the brands you choose) is a great source of protein and calcium, and studies have found that eating yogurt as part of a reduced-calorie diet can help burn fat faster.
Oats are a great source of both insoluble and soluble fiber. Insoluble fiber’s cancer-fighting properties are due to the fact that it attacks certain bile acids, reducing their toxicity.
Soluble fiber may reduce LDL cholesterol without lowering HDL cholesterol. LDL is bad; HDL is good. Soluble fiber also slows down the digestion of starch. This benefits diabetics; when you slow down the digestion of starch, you avoid the sharp rises in your blood sugar level (insulin spikes) that usually occur following a meal.
It has been found that those who eat more oats are less likely to develop heart disease, a disease that is currently widespread in the United States. The phytochemicals in oat may also have cancer-fighting properties. Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. Oats are also a good source of protein.
15. Olive Oil
Healthy monounsaturated fats like olive oil can aid the body in burning calories. Olive oil should be a replacement for cream and butter and should only be consumed in limited quantities.
Drinking lots of water can help speed up weight loss. One study found that drinking two cups of water increased subjects’ metabolism by 30% for 30 to 40 minutes.
Salmon is low in saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acid.
In addition to being an excellent source of omega-3s, salmon is an excellent source of selenium, and a very good source of protein, niacin and vitamin B12, and a good source of phosphorous, magnesium and vitamin B6.
The digestion of spinach helps to increase your metabolism; it also protects you against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time. And if the physical benefits aren’t enough, you also get mental improvements.
In animal studies, researchers have found that spinach may help protect the brain from oxidative stress and may reduce the effects of age-related related declines in brain function. Researchers found that feeding aging laboratory animals spinach-rich diets significantly improved both their learning capacity and motor skills
Conclusion…Diet is one key to a flatter stomach
Diet is a great beginning to more energy, muscle mass gain, and weight loss…Good luck on meeting your 2016 goals.