1. Avocados: These little suckers are loaded with two nutrients that are KEY to killing belly fat: hunger-crushing fiber (11 to 17 grams per avocado!), and monounsaturated fats, which studies have shown to actually “spot reduce” belly fat. Zowie!
2. Peanut Butter: Okay, not just peanut butter, but mostly any seeds and nuts (these are the best): pistachios, walnuts, almonds (or almond butter), pumpkin seeds, sunflower seeds, and flax seeds. Why? They keep you full and satisfied for long periods of time, and they’re stuffed with healthy, belly-burning fats and minerals.
3. Crisco: KIDDING! Just seeing if you were paying attention. That stuff is deadly. Healthy oils like olive oil, coconut oil and brand names like Udo’s Oil and Barlean’s Oil (I like the swirl flavors) actually help you burn fat by supplying healthy oils your body needs to burn body blubber.
These first three points all relate to 'good' fats. I am a huge fan of omega 3 fatty essential fatty acids! If you haven't already read it (or if you have), click now on this link to read the blog I wrote in the last year on how amazing these are for your health. The most important point in relation to this subject, omega 3s increases metabolic rate and leads to a reduction in fat mass and increases in lean mass!
4. These Veggies: I’ve got to thank my buddy Mike Geary for this one. Turns out certain vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat. Mom was right…eat your veggies!
My clients who have received and read my guides to eating for weight loss will know that I endorse eating unrestricted amounts of certain vegetables, including the ones mentioned above, even when on a fat loss programme.
5. Omelets: Eggs aren’t bad, they’re nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. Plus, they keep you full for long periods of time. Choose eggs that come from free-range chickens. You’ll get more healthy nutrients.
I am a big fan of eggs. I carry hard boiled eggs around with me to snack on every day I'm at work. Another big fan is is certified nutritionist and personal trainer, Mike Geary. Read his blog on eggs here.
I advovate a version of the Poliquin 'Meat and Nut Breakfast'. I am not as hardline as Monsieur Poliquin. What my rules basically boil down to are eating a no carb, high protein, high essential fat breakfast. Recently this has, for me, meant having a four white and two yolk omlette for breakfast, with half an avocado (See no. 1)
6. Dark Chocolate: That is not a typo. Dark chocolate is loaded with antioxidants (nearly eight times the number found in strawberries) and it contains stimulants that can have a positive effect on fat burning, including theobromine and caffeine. It also contains a nice dose of oleic acid, which is a monounsaturated fat. Make sure to choose the 78% or higher cocoa levels for best results.
Most of my clients and, certainly, my fiancee know that I love dark chocolate!
7. Oatmeal: Packed with fiber and whole-grain goodness, you can’t go wrong. Just be sure to avoid the processed, high-sugar junk out there and stick to slow-cook oats. Add a dash of cinnamon, some walnuts, berries, and a natural sweetener to taste. BAM! Good stuff.
Just not first thing in the morning. Have the protein and fat breakfast then this mid-morning.
8. Green Tea: Not only does it contain a potent antioxidant, many scientific studies have linked green tea to increased fat burning, including a report in the American Journal of Clinical Nutrition that found green tea extract boosted the daytime metabolism of test subjects by 35- 43%.
9. Beans: Black beans, navy beans, refried beans, and lima beans all have 6 or more grams of fiber per ½ cup. Fiber can clean your system of pounds of “toxic waste” and reduce your belly bulge in a big way. (See “Sneaky Trick #5” for details.)
10. Berries: Strawberries, raspberries and blackberries are loaded with fiber (which slows sugar absorption), and they’re packed with vitamins that can fight cravings (cravings can come from vitamin deficiencies).
11. Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar. Bottom line…you’ll store less belly fat.
I add Chinese 5 Spice to my omlette in the morning and pure cinnamon powder to my after workout shake for this very reason.
12. Chilli Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels (which decreases fat storage), and is a potent antioxidant. Add some of this “spice” to your life.
13. Yogurt: Most regular yogurt is bad for your belly. It’s loaded with belly-bulging sugar (real or artificial) that you want to avoid it. However, Greek yogurts like Stoneyfield Farms Oikos Greek Yogurt (plain) are loaded with probiotics that fight belly bulge. (See “Sneaky Trick #6.”)
14. Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. This is like a “double shotgun approach” to killing belly fat. Many people are deficient in omega-3s and when they add them to their diet the fat can really start coming off.
15. Giant Turkey Legs: You got me. I’m pulling your leg. (Get it?) I’m not just talking about turkey meat (white preferred), but any lean protein source is a good belly-blasting food. This includes wild salmon, free-range chicken, whey protein powders, and most especially grass-fed beef because it contains natural CLA—a fat that studies have actually shown to burn fat. The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it.
There you go! That is my take on Josh Bezoni's '15 Foods That Kill Belly Fat Fast' report. Pretty spot on if you ask me!
knowing what foods to eat is essential to help to reduce body fat. And i am sure more people need to know what those foods are.
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