Get Rid of Abdominal Fat With These 29 Foods (Cont'd)
Here's a list of healthy foods that can help you get rid of abdominal fat! The belly fat fighting foods listed below store a goldmine of fat loss promoting nutrients.
Note that this is the last page of a three-page article on foods that can help you get rid of abdomimal fat. If you missed the previous pages, you can view them by clicking on page 1 or page 2.
#21: Tuna
Tuna is an excellent addition to diet for people who wish to lose extra pounds around the waistline without compromising muscle growth (important if you are aiming for six pack abs!). Each can of water-packed tuna contains about 33 grams of protein and no fat or carbohydrates. In comparison to fat and carbohydrates, protein has a very high thermogenic effect (20-30 percent), which means that the body burns a significant share of the calories provided by a protein-rich food, such as tuna, in the process of breaking down and digesting the food.
Furthermore, tuna contains some B vitamins which are important if you are trying to lose abdominal fat. However, when adding tuna to diet it is important keep it in moderation. Too frequent/high a consumption of this fish and other fish may predispose you to an excessive exposure to certain toxins, such as mercury, contained in fish. Many experts recommend eating only six servings or less of tuna (canned Chunk Light) and other similar fish per month (canned White Albacore should be consumed even less frequently). Especially pregnant and breastfeeding women as well as women who intend to become pregnant should be particularly careful because toxins in fish can be extremely harmful to fetuses and newborn babies.
#22: Mushrooms
Not only are mushrooms associated with numerous health benefits they are also one of the most important foods you can include in your diet if you want to get rid of abdominal fat. Mushrooms are extremely low in calories and contain virtually zero fat. What's more, they are one of the best low-calorie sources of B vitamins. They also contain some vitamin C.
#23: Kale
Kale is supercharged with weight loss promoting nutrients such as vitamin C and calcium. In addition, kale is low in oxalic acid, a compound that is known to reduce the amount of calcium the body can absorb from many other vegetables. As you may already know, calcium is one of the most important abdominal fat fighting nutrients. In addition to being highly nutritious, kale is very low in calories and contains zero fat.
#24: Green Tea
In recent years, catechins – phytochemical compounds that appear predominantly in green tea – have received a tremendous amount of attention for their ability to help burn fat, particularly abdominal fat. In one clinical trial, 132 overweight or obese adults were given either a beverage containing approximately 625 milligrams catechins and 39 milligrams caffeine or a beverage containing the same amount of caffeine but no catechins. All subjects were requested to follow a similar diet in terms of caloric intake and to exercise at least three hours per week. During the twelve week trial period, both groups lost weight; however, weight loss was more pronounced in those who consumed the catechins and those who were given the control beverage. Furthermore, the group who received green tea catechins experienced a much greater loss of subcutaneous abdominal fat. The effects of green tea catechins on body composition are believed to result from these substances' ability increase energy expenditure and fat oxidation.
#25: Garlic
Since ancient times, garlic has been used as a remedy for a vast range of ailments. Research has shown garlic to be effective at promoting heart and cardiovascular health, preventing and treating cancer, and reducing high blood pressure. Recent studies also suggest that garlic can prevent weight gain and promote weight loss. In one laboratory study, rats on a high-sugar diet gained less weight when they were also given a garlic supplement. These beneficial effects of garlic are believed to result from its ability to break down fatty deposits in the body and to boost metabolism.
#26: Broccoli
Nutritionists around the world are touting the health benefits of broccoli and for good reason: broccoli really is that good for you. And the best thing is, this super-food can also help you lose abdominal fat. Broccoli is very low in calories and contains less than 1% fat. Furthermore, broccoli is a concentrated source of vitamin C. It is also one of the best dairy-free sources of calcium (although your body can only absorb about 60% of the calcium in broccoli, that is still a decent amount). Finally, broccoli ranks low on the glycemic index.
#27: Sweet red peppers
If your sweet tooth seems to be holding you back from losing belly fat, try satisfying your sweet cravings by snacking on sweet red peppers. In addition to being very low in calories, sweet red peppers contain vitamin B6 and vitamin C—both of which are important for weight loss.
#28: Apple Cider Vinegar (ACV)
Apple cider vinegar, an age-old folk remedy, has been purported to treat just about any ailment you can think of. While some traditional folk medicine uses of apple cider vinegar have now been disproved, others have found backing in scientific studies. Recent research has found apple cider vinegar to slow starch digestion and lower the Glycemic Index rating of starchy foods. This is of course great news to people concerned about excess fat around the abdominal area as a high Glycemic Index rating is typically linked to increased fat storage in the body. The ability of apple cider vinegar to slow digestion also helps you feel full longer after a meal.
#29: Quinoa
This ancient "grain", once referred to as the "mother of all grains" by the Incas, is actually a seed of a green leafy vegetable that is a relative of spinach and Swiss chard. Quinoa, which is low in calories, is packed with protein, making it an excellent choice for those who are watching their waistline. Further, not only is quinoa high in protein, but the protein it contains includes all nine essential amino acids, all of which are needed for healthy muscle growth and repair. In addition to protein, quinoa is a good source of manganese, magnesium, copper, iron, and phosphorus. Try substituting quinoa for rice and couscous.
For more information on nutrition and fat loss around the waistline, see also:
