Top 7 Foods to Reduce Belly Fat

Let food be thy medicine and medicine be thy food.
~Hippocrates

Research shows that eating foods rich in protein and healthy fats can help in reducing the belly fat. These 7 foods are the best sources of protein, dietary fiber and essential nutrients that helps you to burn fat. Regular intake of these foods with your meals will reduce fat, and gives you a toned and lean body.

Almonds

Almonds reduces belly fat

Almonds are not only rich in protein and Vitamin E that gives you a healthy skin, but their richness in fiber content, helps you to stay full for a longer duration. Eating enough almonds helps you to fight obesity, muscle loss, wrinkles, cancer and high blood pressure. Studies show that almonds decreases the belly fat and reduces the risk of heart disease. 1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/, 2)http://jaha.ahajournals.org/content/4/1/e000993.full

Apples

apple reduces belly fat

Apples not only keeps the doctor away, but fat too. Apples are rich in pectin, a natural soluble dietary fiber that prevents the occurrence of colon cancer3)https://academic.oup.com/carcin/article/31/10/1822/2476846. Pectin absorbs water and expands and it  makes you feel full, so you eat less. The Polyphenols in apples boosts your metabolism and burns fat. Studies show that Procyanidin in Apples lower the LDL cholesterol levels in the blood.4)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3066543/?tool=pubmed.

Avocado

Avocado reduces belly fat

Avocados are rich in monounstaurated fatty acids (MUFA), dietary fiber, essential nutrients and phytochemicals. Most of the MUFA present in Avocado is oleic acid, studies show that oleic acid lower the risk of developing heart disease and reduces inflammation. Avocados make You feel full for longer periods.5)https://www.ncbi.nlm.nih.gov/pubmed/26892133. Research also shows that people who eat more avocados weigh less and have smaller waists.

Cucumber

Cucumber reduces belly fat
Cucumbers are extremely refreshing, low in calories, zero fat, rich in fiber and contains approximately 96% water. Flushes out toxins and boosts your metabolism, protects you from bloating and water retention. Research shows that the saponins and flavonoids in the Cucumber reduces glucose levels, and bad Cholesterol by 86% 6)https://www.banglajol.info/index.php/JSR/article/view/10252.

Green Leafy Vegetable

Green leafy vegetableGreen Leafy Vegetables are extremely low in sugar, low calories, full of fiber, offers several vital vitamins and minerals that helps to ease water retention and aids in fat loss. Some of the super foods that is said to be effective in weight loss are Watercress, Fiddleheads, Green Beans, Spinach, Asparagus, Broccoli and Peas.7)https://www.cdc.gov/pcd/issues/2014/13_0390.htm

Beans

Beans reduces belly fat

Consuming Beans on a regular basis helps you to get rid of the blood sugar and body fat. Lowers blood pressure, develops body muscles, reduces the risk of heart disease and improves digestion. Beans are high in proteins and helps to flatten your belly.

Half cup of beans will provide you 2 grams of soluble fiber that lowers the blood sugar level and 4 grams of insoluble fiber that cleanses your colon. They are rich in potassium and magnesium and keeps your blood pressure levels in check. 8)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622758/

Watermelons

Watermelons reduces belly fat
Watermelons are sodium free, fat free and low in carbohydrates, contains Vitamins A and C, and potassium. Watermelons are rich in carotenoid called Lycopene, studies show that Lycopene protects against heart problems, diabetes, and Macular degeneration.

Watermelons contain 82% water, which makes them a low-energy dense food, which helps to keep you feel satisfied so you eat less, A cup of diced fruit contains only 46 calories which is less than half the calories you get from the similar servings of grapes or banana.9)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/

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References   [ + ]

1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
2.http://jaha.ahajournals.org/content/4/1/e000993.full
3.https://academic.oup.com/carcin/article/31/10/1822/2476846
4.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3066543/?tool=pubmed
5.https://www.ncbi.nlm.nih.gov/pubmed/26892133
6.https://www.banglajol.info/index.php/JSR/article/view/10252
7.https://www.cdc.gov/pcd/issues/2014/13_0390.htm
8.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622758/
9.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/

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