When it comes to helping you lose belly fat,
the words, “you are what you eat” never rang truer. Yet, somehow, many people construe those words to simply mean “eat less” which is
not the same thing at all, especially when we are trying to figure out the best foods to eat to help us lose fat.
Another misconception is that you can lose fat, and hopefully a lot of that will be belly fat, simply by cutting meat out of your diet. The proble
m with this approach is that many people will indiscriminately pick and choose “vegetarian” foods and will invariably end up eating large amounts of high carbohydrate foods, such as breads and pasta, which tend to have the effect of adding belly fat rather than helping get rid of it. Salads are another problem because so many people think they can just eat salads and that will do the trick. Unfortunately, to make the salad all that much more palatable, people will drench their salads in really fattening dressings (not to mention the bacon bits and such) – Now, ask yourself: How is that supposed to help you lose belly fat?
So, here are a few foods that are good for you, good at helping you lose fat in general and really great at helping you lose belly fat in particular.
Apples and applesauce – Apples are a great source of pectin – a type of soluble fiber known for its healthful effects. A recent study by a department of the CDC (Centers for Disease Control and Prevention) found that those who ate apples on a regular basis (at least one a day) had smaller waistlines with less belly fat, had lower blood pressure, and had a 27% lower chance of being diagnosed with metabolic syndrome – a deadly combination of high blood pressure, high triglycerides, high cholesterol and high blood sugar levels.
And don’t think that you are stuck with having to choke down an apple or two a day. No, your intake can include chopped up apples that you can add to a chicken salad; sautéed apple slices that can be paired with seared poultry breasts or pork loins; and, here’s a real belly fat busting tip: substitute applesauce for ½ of the oil or butter called for when baking, especially in cakes and breads. Also, when making dressings or marinades, substitute apple juice for the water.
Beans and legumes – Beans are low-calorie and low cost but are really high in protein and fiber, both of which help you tone up and lose fat. Consider substituting a meat dish once a week with a bean-heavy dish, such as burritos or lentil soup. Doing so will cut out a great deal of saturated fat and replace it with fiber. Be careful with refried beans though because many of them are loaded with fat and we are trying to figure out how to lose fat, not put it on.
If you want to try and get the lose belly fat burner really going,
look for Cannelini beans, a bean with a unique fiber that resists digestion, and a slower digestion means your body has to work harder – according to Janine Higgins, Ph. D. and the lead author of a University of Colorado study on weight loss. Higgins points out that a harder working body means you are burning more calories which, hopefully, will result in helping you lose belly fat more quickly.
Salads – Whenever people talk about losing weight or trying to lose belly fat, they always order salad for lunch. But, some salads can be worse than the proverbial grease ball burger because they can be loaded with all sorts of fats and carbohydrates. Also, iceberg lettuce has essentially no fiber – yes, it has a nice crunch but essentially no nutritional value. Instead, try romaine lettuce or arugula or a variety of darker greens such as spinach or kale or even young dandelion greens.
And what are you supposed to do about the dressing? You could eliminate it or, you could whip up a little batch of zesty, totally fat-free balsamic vinaigrette (quantities are approximate and “to taste”).
1 T Balsamic vinegar
½ T Low sodium Soy sauce
¼ tsp each of: chili powder, cumin, paprika, garlic powder, oregano.
Mix together thoroughly and toss with a healthy salad. This is a great tool (as in, quick and easy) to help you lose belly fat and it is enjoyable at the same time.
Fats and oils – Everyone needs a little fat but, as we search for healthier foods and better ways to lose belly fat, we should concentrate on the foods that work to our benefit. For example, go for oils that have mostly monounsaturated fats like olive or canola oil because they help control cholesterol and they satisfy cravings whereas many of the hydrogenated vegetable oils are loaded with unhealthy trans fats.
Nuts are another good food source that can help you lose belly fat. Essentially, they help you lose fat by keeping your stomach feeling full. Almonds are your best bet in this arena but, be careful around the salted types of snacks because too much sodium is not good for your blood pressure.
There are many more foods and food groups that are particularly helpful when working to lose belly fat. Spend some time researching and you are certain to find foods that are not only inviting but really good at helping you lose belly fat as well.
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