I’m sure you’ve seen lists like this before, but here are my top 12 foods to strip away belly fat. Some of these foods have side-kicks that are also great. Walnuts are a great side-kick to almonds, strawberries are a great side-kick to blueberries, etc. What do these foods have in common? They are natural, whole foods – not processed junk. There are very few ingredients in these foods and a lot of them are single ingredient foods. Combine these foods with resistance training and high intensity cardio exercise and your body will turn into a lean, mean fat burning machine.
Here are the 12 belly fat fighting foods:
Great for building muscle and fighting off cravings and hunger, almonds are one of your best choices of nut. Almonds are high in protein and monounsaturated fat (which is a good type of fat for your body). And a handful of almonds gets you about half of your daily requirement of vitamin E and even some calcium. Almonds also contain magnesium which is important for muscle building. You can eat about 1-2 handfuls a day which will do a great job at supressing your appetite.
2) Black Beans
Great for building muscle, burning fat, regulating digestion, controlling hunger. Black beans are a good source of protein, fiber and iron. They are also a rich source of antioxidants. In a recent research study in the Journal of Agriculture and Food Chemistry, black beans were found to have more antioxidant activity, gram for gram, than any other type of bean.
These are great for fortifying nutrient stores and fighting obesity. Spinach is rich in vitamin A, vitamin C, vitamin E, vitamin K, magnesium and several vital antioxidents. It is also a great source of folic acid which helps protect against heart disease, stroke and colon cancer.
Blueberries are loaded with soluble fiber that helps you feel full longer. They are one of the most antioxidant rich foods out there. Blueberries are super fruits, high in antioxidants including vitamins C and A. They also offer 3.5 grams of fiber per cup.
Oatmeal is very low in fat and is a great source of water-soluble fibers, an integral part of a fat loss plan that helps make you feel full over a long period of time. Oatmeal is also free of both sodium and cholesterol and also keeps your blood sugar levels steady.
Eggs are packed with a variety of nutrients including protein, zinc, iron and vitamins A, D, E and B12. Research has shown that eating eggs helps reduce the loss of lean tissue, promotes the loss of body fat and stabilizes blood glucose levels.
7) Sweet Potatoes
Sweet potatoes are one of the most nutritious foods there are. They are rich in dietary fiber, complex carbohydrates, protein, vitamins A and C, iron and calcium. The numbers for the nutritional sweet potato speak for themselves: almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. All these benefits with only about 130 to 160 calories! Among root vegetables, sweet potatoes offer the lowest glycemic index rating. That’s because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer.
8 ) Natural Peanut Butter (almond and cashew butter are also good choices)
Peanut butter is packed with heart healthy monounsaturated fats and helps build muscle while burning fat. It is high in calories, so don’t overeat it. Limit yourself to 2-3 tablespoons daily.
9) Olive Oil and Coconut Oil
Olive oil controls cravings so it helps you eat less. It will help you burn fat while keeping your cholesterol in check. A tablespoon or two on your salads instead of dressing is a great choice! Coconut oil is good to cook with and is a good source of saturated fats. Coconut milk is also good for smoothies.
10) Lean Turkey
Lean turkey helps build muscle and boosts your immune system. Protein takes longer than carbohydrates to digest, so they require more energy and more protein you eat, the more calories you burn. Turkey is packed with niacin and vitamin B6. If you buy ground turkey, make sure it says ground turkey breast on the package. This is the leanest type of ground turkey.
11) Whey Protein
Whey protein is a high quality protein that contains essential amino acids that builds muscle and burns fat. Putting some in with your post-workout smoothie with some non-fat milk, a banana, and some peanut butter will accelerate your fat loss results.
12) Low Fat, Low Sugar Yogurt or Greek Yogurt (I prefer Greek yogurt)
Dairy is great for making your bones stronger and it helps speed up the weight loss process. A recent study in the International Journal of Obesity showed that adding yogurt to your diet may rev of your body’s fat burning engines, speed weight loss and trim your tummy. Greek yogure is a great choice beacuse it packs more protein and a lot less sugar than regular yogurt.