The bad news is there are no foods you can consume to specifically target the loss of belly weight. In order to lose weight in a specific area of your body you must lose weight overall, period. The good news is that if you burn more calories than you consume, you will lose belly fat as well as trim fat from other parts of your body because you will be losing total body weight.
Here are ten healthy foods you can eat that will not only contribute to stomach weight loss, but weight loss in general. Most are high in protein, and since protein is a complex molecule, it takes longer for your body to break down, allowing you to feel full longer.
Avocados are high in monounsaturated fats which helps lowers cholesterol levels. Avocados are also high in beta-sitostero which lowers blood cholesterol levels. To reduce calories and saturated fat, use avocado on sandwiches instead of mayonnaise, serve them on the side for a tasty treat.
Eggs are just eighty-five calories each and include zinc, iron and vitamins A, D, E and B12. Because eggs are high in protein, eating eggs for breakfast or any other meal makes you feel fuller for longer periods of time. Get bored of hard boiled eggs, make yourself an egg white omelet or poached eggs for a healthy start to the day.
The calcium and protein in low-fat dairy products helps burn fat and promote weight loss. Research results in the International Journal of Obesity found that “obese adults who ate three servings of fat-free yogurt a day as part of a reduced-calorie diet lost 22% more weight and 61% more body fat than those who simply cut calories and didn’t increase calcium. Yogurt eaters also lost 81% more fat in the stomach area than non-yogurt eaters.”
“Not only did yogurt help the study participants lose more weight — the average weight loss was 14 pounds — they were about twice as effective at maintaining lean muscle mass,” says researcher Michael Zemel, PhD, professor of nutrition at the University of Tennessee, in a news release. “This is a critical issue when dieting — you want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised during weight loss.”
To make a tasty low fat mayonnaise combine one teaspoon Dijon mustard or one teaspoon satay sauce with low fat yogurt.
4. Chicken
Chicken contains about 150 calories per 100 grams and is high in protein. Boneless, skinless chicken breast has around 110 calories per serving, 10 of which are fat calories. Grilled chicken breast has 24 grams of protein and no carbohydrates. Again, because chicken is high in protein you feel full longer. With chicken you can never get bored; if you like classics, do a Roasted Chicken, for something more exotic try Chicken Tikka, the possibilities are endless.
5. Fish
Fish is low in calories and saturated fat, high in protein and full of omega-3 fatty acids. And fish contain less fat than lean beef or chicken. The best part of fish is that there are so many varieties that you can eat fish and hardly ever get bored. Just one thing…don’t fool yourself into believing fish sticks or a fish sandwich from McDonald’s will contribute to weight loss.
Because of its high water content, soup induces a feeling of fullness despite its low calorie payload. Additionally, a Penn State study disclosed that eating low-calorie soup before a meal helps to decrease your appetite for the rest of the meal, cutting back on your total food and calorie intake. So get that slow cooker or pressure cooker and make yourself some soup.
7. Beans
Beans are high in protein and fiber-rich. And beans make you feel full for a longer period of time. Beans are also an excellent source of folate and B vitamins. One cup of red kidney beans is 244 calories and low in fat compared to one cup of red meat at 300 calories and over 20 to 30g of fat. A study in Medical News Today suggests bean eaters have average weights less than people who don’t eat beans on a regular basis.
Oatmeal is high in soluble fiber, and moves slowly through your digestive tract, which makes you feel satisfied for long periods of time.The soluble fiber in oatmeal absorbs a large amount of water which slows down the digestive process. Oatmeal also stabilizes blood sugar levels and boosts the body’s metabolic fat burning engines.
9. Nuts Another illustration of how fiber and protein (in nuts) makes you feel full longer. Some studies suggest that nuts may increase calorie burning. Walnuts and Brazil nuts are rich in omega-3 fatty acids. A Spanish study found that those who ate nuts twice a week were less likely to gain weight over 28 months than those who never or rarely ate nuts. Studies link nuts to reduced risk of heart disease because of their effect on blood cholesterol. Limit intake to an ounce or two a day.
Cottage cheese is filling and high in protein and calcium. Cottage cheese can also be served as a cheese substitute in a variety of recipes. You can use cottage cheese in enchiladas, lasagna or in place of sour cream on a baked potato. Cottage cheese is low in fat, and low in carbohydrates. A serving of cottage cheese is a great accompaniment with peaches, bananas and pineapple.
So if you are planning to lose down weight, why don’t you try this ten delicious and mouth-watering food rather than resorting to free fast food coupons that are rich in fatty oils.