The foods that help reduce belly fat effectively at home

Articles Aug 11, 2020 10:25

Belly fat not only makes your appearance unbalanced, but also has a potential risk of many dangerous diseases

Belly fat, also known as visceral fat, is located deep in our abdomen and around our intestines, liver, and stomach. This fat can also appear in arteries and pose many health risks. However, we don't have to have special diets or exercises to help reduce visceral fat, but the simple solution is just to have healthy habits!

The foods that help reduce belly fat effectively at home

Which foods help reduce belly fat effectively at home?

Drink plenty of water and tea without sugar

To lose belly fat, you need to stop eating sugar / artificial sweeteners. This seems very difficult because these sweeteners are always present in our lives. It is found in soft drinks, fruit juices, candies, cakes ... it is even present in salads, kebabs and mustard ...

But if you want to lose belly fat, you should limit or avoid these sugary foods. When buying food, carefully read the product's label to see if it contains sugar

The reason is, the liver is unable to metabolize much sugars and will turn them into fat and store it in your abdomen. Artificial sweeteners cause cravings. Therefore, these foods should be avoided in the belly fat reduction diet.

Drink water, tea without sugar, black coffee and green tea for maximum benefit. These four drinks are known to reduce dehydration and may increase the body's metabolism.

Eat more fruits and vegetables

Fruit is very healthy. Fruits are also loaded with vitamins and antioxidants. Fruit also contains a lot of fiber which makes you feel full for longer and you won't eat much.

For vegetables, they should be eaten raw or steamed, boiled. Vegetables and tubers contain vitamins, minerals, antioxidants and other important nutrients.

The foods that help reduce belly fat effectively at home

You should eat a variety of vegetables and tubers of different colors to be supplemented with different nutrients. Like fruits, vegetables are high in fiber and it will take longer for you to digest them.

Eat protein rich foods

Protein (protein) not only plays a role in cell production, but also can have a huge impact on the percentage of body fat. Not only helps users lose weight, but through the intake of a large amount of protein will help the body spend more energy to metabolize protein, helping to burn calories.

It is also because the body takes a long time to digest and absorb a protein chain, so people who eat a protein-rich diet will feel full longer, limiting appetite, thereby controlling calorie intake. into the body, should reduce belly fat.

Lean meats like beef, chicken, eggs and fish are very good foods in the fight against belly fat. Vegetable proteins such as soybeans, lentils ... are also great for reducing belly fat.

Each day can eat about 5 ounces (equivalent to 142 grams) of meat / day. This does not include processed meats. Because processed meats contain additives and salt, it is unhealthy.

Avoid refined carbs

To lose belly fat, you need to avoid refined carbs. But fruits, grains, vegetables and dairy products are also carbs, but not all carbs are metabolized equally.

The foods that help reduce belly fat effectively at home

Refined carbs include beer, bread and rice, cakes, soft drinks, snacks, pasta, sweets and breakfast cereals. The reason is that refined carbohydrates spike blood sugar and insulin, which leads to more fat being stored in the abdomen. Refined carbs will also increase your appetite.

Eat whole grains

Choosing whole grain starches is an essential step toward a slim waistline. A belly-fat reduction diet should focus on consuming less refined carbohydrates (processed grains).

Whole grains are grains that have not been stripped of their outer shell. This crust is loaded with fiber and nutrients. Since they have more fiber, whole grains keep you feeling full for longer than refined grains, helping you to control appetite and portion sizes.

Eat fiber

Viscous fibers form a thick "gel" that takes a lot of time to digest them. You will feel full for longer, absorb more nutrients as food moves more slowly through the intestines.

Viscous fiber is found in foods such as oat bran, dried beans, nuts, barley, flax seeds, oranges, apples and carrots. Try a bowl of oatmeal and add flaxseed to a breakfast.

Chia seeds are also particularly rich in vitamins, minerals, antioxidants, fiber, protein, healthy fats, and are excellent viscous fiber. Eat chia seeds daily, soaked in juice, or added to oatmeal, cereal, yogurt, vegetables or rice dishes. Eat about 1.5 tbsp, twice a day.

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