These Foods Can Help You Eat Off Your Belly Fat!
Since the time of Jesus Christ, the human body has been revealed to be the desired temple of God and we are supposed to look after it, the food we feed it is quite important.
Your morning snack attack can be caused by a dip in blood sugar levels. Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run. But steer clear of the sugary flavored varieties. Instead, choose the plain stuff, and sweeten it with berries. You can make your own crunchy oat cereal by following the recipe below:
1. Preheat the oven to 160°C
2. Mix all ingredients together and spread on to a large greased baking tray
3. Bake for 30-35minutes until golden and crunchy
4. Eat your cereals with semi-skimmed milk or enjoy them with (greek) yoghurt and fruits.
#2. Almonds and Other Nuts
Go nuts! According to a study conducted by Green Med Info, nuts helps to slim your tummy by keeping it full. The findings suggest that an almond-enriched [low-calorie diet] improves a preponderance of the abnormalities associated with the metabolic syndrome … Almond supplementation … is a novel alternative to self-selected complex carbohydrates and has a potential role in reducing the public health implications of obesity.”
A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories. But be careful to stay away from salted nuts since as too much sodium raises blood pressure.
#3. Protein Powder
It’s not just for gym rats! Protein powder contains amino acids that burn fat and build muscle. Add two teaspoons to a smoothie for a fat-busting drink. Find it at health food stores. Hemp powder probably the best protein powder for shakes or supplements! One of the most important features of hemp seed is that is a superior source of protein. It also contains a wide variety of minerals and vitamins, but its most distinctive property is that it provides both omega-6 and omega-3 essential fatty acids, or EFAs. These acids are known as linoleic and alpha-linolenic, respectively. What makes these essential oils crucial is that they are not manufactured in the human body, and must be consumed as food.
Hemp has an optimal ratio of these two fats at 3:1. According to a Greek research study, a health-promoting ratio of omega-6 to omega-3 fats is no higher than 4:1. Watch out: Make that smoothie with fruit, yogurt, and low-fat milk — adding protein powder to a chocolate shake doesn’t make it health food (we wish).
#4. Flaxseed Oil
Everyone needs a little fat — it controls hunger. Go for monounsaturated fats like flaxseed or olive. They will help keep your cholesterol under control and satisfy cravings. Watch out: Steer clear of hydrogenated vegetable oils; they’re loaded with unhealthy trans fat. It also contains omega 3(polyunsaturated fat) fatty acids in a natural way through an ingredient called alpha-linolenic acid or (ALA).The regular usage of flax seed aids in maintaining the level of sugar in the body and thereby, combats blood pressure also.
Factually, speaking the fiber in flax seed is soluble and so flax seed oil is rich in it; this helps in fighting the build up of plaque, which otherwise may lead to heart problems. People suffering from diabetes; are advised to include flax seed in their staple diet.
Berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams. Watch out: Jelly is the junk food of the fruit world. It has almost no fiber and contains added sugar. For example Goji berries. Eating foods high in antioxidants may slow the aging process as well. It does this by minimizing damage from free radicals that injure cells and damage DNA. When a cell’s DNA changes, the cell grows abnormally. Antioxidants can take away the destructive power of free radicals. By doing so, antioxidants help reduce the risk of some serious diseases.
Goji berries also have compounds rich in vitamin A that may have anti-aging benefits. These special compounds help boost immune function, protect vision, and may help prevent heart disease.
Eggs contain vitamin B12, which your body needs to metabolize fat. Egg whites, due to their high protein count, are one of the few proteins immediately absorbed into the body so you get maximum health benefits of egg whites. The protein in egg whites is also an excellent source of energy, allowing you to burn fat and calories while you build muscle.
One of the most appealing aspects of egg whites health benefits is that egg whites are incredibly low in calories, in addition to being a fat burning food, to help you achieve your fat loss goals. In fact, researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels. Watch out: Talk to your doc first if your cholesterol is high.
#7. Beans and Legumes
Beans are low-cal and packed with protein and fiber, which help you tone up and lose weight. Make a bean-heavy dish, such as burritos, instead of meat once a week. You’ll cut a lot of saturated fat and replace it with fiber. Watch out: Refried beans are high in saturated fat. Choose plain black, pinto, or other varieties instead. Cannellini beans for example. When it comes to resistant starch, a unique fiber that resists digestion, these legumes lead the pack. Good news for you, because slower digestion means your body has to work harder — that is, burn more calories — in order to process your meal, explains Janine Higgins, Ph.D., lead author of a University of Colorado study on weight loss. Battle the bulge with a half-cup daily.
#8. Lean Meats and Fish
Your body burns more calories digesting protein than carbs or fat. Want the leanest meat out there? Opt for turkey, but to cut down even more on saturated fat, choose fish. Go for tuna and salmon; they are full of omega-3s, which help prevent stress chemicals that promote fat abs. Watch out: Cured meats and sausage have a lot of saturated fat. You can choose to make fish a regular part of your diet. Salmon, tuna, trout, and other fatty fish are high in omega-3 fatty acids, which may reduce the risk of heart disease, high blood pressure, and arthritis. In addition, Rush University researchers found that people who eat fish at least once a week are 60% less likely to develop Alzheimer’s disease.
#9. Whole Grains
The right kinds of carbs are actually good for you. Choose whole grains — their fiber keeps you from getting hungry. Watch out: Sometimes bread labeled “wheat” has been stripped of all of its fiber and nutrients. Look for “whole grain” or “100 percent whole wheat.” The benefits of whole grains most documented by repeated studies include:
a. stroke risk reduced 30-36%
b. type 2 diabetes risk reduced 21-30%
c. heart disease risk reduced 25-28%
d. better weight maintenance
Other benefits indicated by recent studies include:
i. reduced risk of asthma
ii. healthier carotid arteries
iii. reduction of inflammatory disease risk
iv. lower risk of colorectal cancer
v. healthier blood pressure levels
vi. less gum disease and tooth loss
#10. Peanut Butter
Who would have guessed that a kid-friendly food could be waist-friendly, too? PB is packed with niacin, which keeps the digestive system on track and prevents belly bloat. Just keep an eye on portion size: Peanut butter does have a lot of fat, so limit yourself to no more than two tablespoons a day. Peanut butter is a very caloric, yet very healthy food. In general, raw peanut butter (as in less refined) is better than refined, because it retains many of the beneficial nutrients found in the skin; in addition, processed peanut butter might contain added trans-fatty acids (which have been shown to increase the risk of cardiocirculatory diseases). One of the most interesting and peculiar nutrients found in peanuts is Resveratrol: this is a natural antimicrobial agent, produced by the peanut plant (and in even larger quantities by red grapes) to ward off potential pathogens (bacteria, virii and fungi). Watch out: Pick all-natural Peanutbutter, which doesn’t contain added sugar.
#11. Green Vegetables
Diets rich in fruits and vegetables can help reduce the risk of cancer and other diseases. Kale, broccoli and Brussels sprouts are good sources of calcium. Some green vegetables, such as spinach, celery and green peppers, contain lutein that helps keep your eyes healthy.
If their vitamins and minerals don’t persuade you, maybe their waist-whittling powers will do the trick. Veggies like spinach and broccoli are loaded with fiber and very few calories. Have a salad before a meal and you’ll be satisfied with smaller portions later. Watch out: Iceberg lettuce has almost no fiber. Fill your bowl with romaine, arugula, or spinach instead.
There’s a reason the woman in the yogurt commercial fits into her bikini: Calcium helps break down fat and may even prevent it from forming! In a recent review article, a researcher from the University of Alabama at Birmingham noted that although an analysis of overall calcium consumption has not linked calcium to greater weight loss, there is increasing evidence that calcium from dairy products may play a role in body-weight regulation.
Watch out: Always pick low-fat or fat-free dairy over the full-fat versions.
The folate contained in avocados is mostly responsible for reducing the risk of heart disease, especially compared to people who have a diet low in folate. The vitamin E in an avocado has also been linked to a healthy heart, something needed to keep you successfully burning fat all day long. In addition to containing lots of heart-healthy monounsaturated fats, avocados are a terrific source of filling fiber (11 to 17 grams per avocado!), making them a great food for staving off hunger, says Bowden. Half a cup daily should do a great job in your fat-burning regime.
14. Green Tea
“Tea, especially green tea, is rich in antioxidants that have been proven to speed metabolism,” explains Mark Ukra, author of The Ultimate Tea Diet. To sum up, here are just a few medical conditions in which drinking green tea is reputed to be helpful:
ii. rheumatoid arthritis
iii. high cholesterol levels
iv. cariovascular disease infection
v. impaired immune function
In fact, according to Swiss researchers, tea-drinking subjects burn a whopping 266 more calories per day than those who abstain.
For consummate calorie-torching, skip bottled teas — processing has depleted them of slimming nutrients. Instead, steep a tea bag in one cup of hot water for two minutes, then cool with ice cubes. Enjoy four cups daily.
15. Turkey Breast
Research has proven that the thermic effect of protein is the highest of all the macronutrients, requiring about 30% of the calories it contains, just for digestion and processing. An added bonus is that lean protein foods suppress your appetite!
Protein is composed of amino acids, known as the building blocks of muscle. The Dietary Reference Intake (DRI) established by the Institute of Medicine (IOM) of the U.S. National Academy of Sciences for protein is 0.8 g of protein per kg of body weight. While some believe protein is only important for athletes and bodybuilders, a healthy diet should include an adequate amount of protein in addition to fat and carbohydrates.
16. Walk Every Day
Whether you’ve got four legs or two, walking is one of the safest, easiest ways to burn calories and boost heart health. Taking regular walks can also help you:
1. Fight depression
2. Lose weight
3. Lower your risk for type 2 diabetes
4. Lower the risk of breast and colon cancer
5. Keep your bones strong
6. Keep your mind sharp
17. Drink Water To Flush out Wastes
Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. Avoid sugar-laden sports drinks. Dogs don’t lap up sports drinks when they’ve been playing hard – and most people don’t need to either. During a typical workout, drinking water is the best way to stay hydrated. Water gives your muscles and tissues critical fluid without adding to your calorie count. Be sure to drink more than usual on hot days or when you’re sweating a lot.
One more important point is the thyroid gland. It is involved in hormone regulation as it helps regulate heart rate, maintain healthy skin, and play a crucial part in metabolism. When the gland is sluggish (hypothyroidism), it can rob you of energy, dry out your skin, make your joints ache, cause weight gain, and kick-start depression. When it becomes overworked—hyperthyroidism—and produces too much hormone, it can cause racing heart, sleep disturbances, and weight loss. So, if you have problem losing weight, you may need to get your thyroid gland checked.
*Talk to your doctor before starting any weight-loss program. He may have suggestions and specific guidance for your individual needs.
Thanks for this Bro John. It is excellent advice and the wonderful thing about it is that I actually like many of the foods mentioned here. Who would have thought it could be so easy to keep a flat tummy?
Thankyou brother John I was eagerly waiting for u to post this …… I will definitely try it out
tkcr n God bless
Hey I did not know that you had articles on healthy issues as well. Thanks for this! Great read! God bless you my brother!!