About 80-90% of your weight loss failure or success depends on your diet. So, in case you want to lose weight and stay healthy at the same time, you should add nutrient-dense and weight-loss promoting foods to your diet.
Add These 24 Foods to Your Diet to Get Rid of Your Abdominal Fat, Lose Weight, and Stay Healthy:
– Red Pepper
Not only does red pepper burn your mouth, it can also burn your abdominal fat. Specifically, chilli peppers possess capsaicin, which’s a compound that helps burn fat and suppress appetite at the same time.
Thermogenesis or the process of burning fat starts about twenty minutes after ingesting it. It has also been found to help promote weight loss without side effects.
– Apple and Pear
Both apple and pear are high in fiber and low in calories. This means that they can make you feel fuller longer. A mid-sized apple possesses about 95 calories, and a small pear possesses around 86 calories, which’s 5% of the recommended daily intake.
In a study, forty-nine women aged between thirty and fifty received either oat cookies or pears and apples. Researchers concluded that women who ate pears and apples every day lost weight, whereas those who ate oat cookies did not.
This fruit has lower sugar content in comparison with fruits like pears or apples. A study published in the Nutrition Journal showed that people that ate half a fresh avocado per day had a 40% decreased appetite for several hours.
Avocado is packed with monounsaturated fat that serves as an energy-booster. So, it can be used as a great alternative to a pre-workout supplement. It can help boost your energy and metabolism even after you’re done with your workout.
Cinnamon has been found to possess powerful antioxidant properties that may help decrease inflammation, combat free radicals in the body, and promote weight loss.
Consuming cinnamon on a regular basis may help decrease your blood sugar, lower your LDL (bad) cholesterol, and elevate your lean muscle mass. It may also help boost your digestion and lower the amount of glucose that gets into your bloodstream after a meal.
– Cruciferous Veggies
Cruciferous vegetables include Bok choy, radish, mustard greens, watercress, kale, collard greens, and broccoli. They’re nutrient-dense foods. They’re high in vitamin C, vitamin A, folic acid, and fiber, but low in calories and fat.
A 100-g serving of cruciferous vegetables provides 25-40% of the recommended daily intake of fiber that helps promote weight loss and boost digestive health.
– Chia Seeds
They’re high in protein, phosphorus, magnesium, and calcium. In addition, about 1% of their weight is protein content. Even though science hasn’t back up their ability to promote weight loss, their high fiber and protein content combined with their low fat content is just enough to help you get rid of the excess pounds.
The good news is that chia seeds are highly versatile. This means that you can add them to your juices, smoothies, vegetable dishes, cereals, and more.
– Coconut Oil
It’s packed with beneficial fats that help enhance your brain function, and regulate your cholesterol levels. The regular consumption of coconut oil may also help decrease seizures in people with epilepsy. Even though it contains saturated fats, most of them are actually MCT (medium chain triglycerides).
This means that they’re readily absorbed as well as digested in your body. Also, they can be converted to energy right upon consumption and help suppress your appetite.
– Plain Greek Yogurt
This type of yogurt is healthier than traditional yogurt, because it possesses more protein, but less carbs, sugar, and sodium. In general, yogurt possesses probiotics that play a vital role in your digestive health by keeping the bad bacteria in your gut under control.
– Chicken Breasts
Chicken breasts are rich in protein. That’s why this food is added to many weight loss diets. Many studies have proven that incorporating protein in your diet could boost your metabolism and suppress your appetite at the same time.
– Legumes and Beans
Legumes and beans are an excellent addition to any weight loss diet, as they’re high in protein and fiber. Both nutrients can make you feel fuller even several hours after having a meal.
They can also help keep your blood sugar under control, which means that they help prevent hypoglycaemia and hyperglycemia.
– Lean Beef
Consuming protein-rich foods has been found to reduce cravings for about 60%. The consumption of beef is one of the most effective ways to lose weight because of the high amount of protein found in this food. What’s more, beef is also a good source of nutrients such as vitamin B6, vitamin B12, phosphorus, niacin, iron, and zinc.
They’re a good source of fiber, protein, and omega-3 fatty acids. Cashews, almonds, and pistachios possess the lowest amount of calories, whereas pecans and macadamia contain the highest amount.
Namely, almonds have been found to promote weight loss. Participants who received an almond supplement experienced weight loss compared to those who received a complex carbohydrate supplement.
– Apple Cider Vinegar
This kind of vinegar is an incredible addition to any salad dressing. It’s high in acetic acid, but low in calories. In a few animal studies, it’s been found to help inhibit the accumulation of fat in the body.
– Leafy Green Vegetables
A bowl full of leafy green vegetables, cottage cheese and cherry tomatoes is a healthy and nutrient-dense meal. Romaine lettuce, kale, and spinach are leafy green veggies rich in fiber, but low in carbs and calories.
Not all soups are created equal. Therefore, avoid cheese-based or cream soups. Researchers found that adding water to food could decrease the energy density, thus promoting satiety and preventing hunger pangs.
Grapefruit serves as a hunger suppressant. It’s one of the best foods to burn fat and lose weight. It can also help regulate your insulin levels. This, in turn, helps prevent fat accumulation in the critical parts of your body.
The consumption of berries is a great way to satisfy your sweet tooth. They’re good allies in any weight loss process, as they’re low in sugar and calories.
Eggs are packed with protein and omega-3 fatty acids and low in carbs and calories.
Even though they contain cholesterol, it does not have a negative impact on your cholesterol levels. Consuming eggs causes your liver to produce less cholesterol. This means that the consumption of this food does not increase your bad cholesterol.
Pomegranates are rich in folate, potassium, vitamin K and vitamin C. They’re also high in fiber, which can boost digestion.
If you’re physically active or exercise regularly, you should consume them before your workout, because they can help improve your blood circulation and boost your athletic performance.
– Green Tea
This type of tea is one of the best weight-loss drinks you can add to your diet. Considering that Chinese and Japanese drink it regularly, the fact that there’re hardly any obese people in China and Japan comes as no surprise.
It’s packed with Epigallocatechin gallate (EGCG) and caffeine, both of which help promote weight loss. Even though it possesses less caffeine than coffee, the content is just enough to help burn fat and boost aerobic performance.
– Sweet Potato
Raw sweet potatoes have antioxidant and anti-inflammatory properties that are beneficial for your eyesight, heart, and digestive system. They have lower glycemic index compared to regular potatoes.
So, they may help enhance your blood sugar levels, although they’re starchy. They’re also high in fiber that can help boost digestion and help your body convert starches into simple sugars.
They possess phytonutrients such as phenols and popyphenol, both of which have anti-inflammatory effects that help decrease your likelihood of metabolic disease and obesity. Also, polyphenols have been found to enhance insulin sensitivity and prevent fructose-related oxidative stress.
As grapes are packed with calories and fructose, you should limit your intake to 1 cup a day.
– Whole Grains
Scientists found that if you consume whole grains in moderation, it may offer various health benefits. Namely, researchers at Wake Forrest University found that people that ate 2.5 servings of whole grains every day had a 21% lower risk of developing cardiovascular disease.
The best kinds of whole grains include sorghum, buckwheat, quinoa, brown rice, whole oats, whole grain cord, wild rice, and barley.
Salmon possesses nutrients that can help regulate weight indirectly. It’s a good source of omega-3 fatty acids that help enhance your brain function and boost your mood.
They can also promote fluid balance, boost digestion, decrease inflammation in your body, and reduce your obesity risk.