My top belly fat burning foods
To lose weight and burn belly fat we need to make specific, positive dietary changes.
These changes don’t include taking a famous new supplement, or eating the same food for one week straight. Instead, these foods have natural properties that help the body burn fat based on the actions they take in the body when digested.
For a food to truly be considered a belly-fat-burning food, it must do three things.
1. Stabilise Blood Sugar Levels.
One of the reasons people gain belly fat in the first place is because they are eating foods that dramatically spike and then crash blood sugar levels, such as white sugar.
When your bloodstream is constantly being flooded with processed sugar from baked goods, pasta, soda, and other processed foods, it must deal with the sugar that floats around in your bloodstream.
To do so, it releases the hormone insulin to bring the sugar out of your bloodstream and into your cells. Any sugar that isn’t used for energy right away is stored in fat cells, which explains (in basic terms) why constant blood sugar fluctuations trigger tummy fat storage.
Therefore, the best belly-fat-burning foods are those that don’t cause a rapid spike and crash in blood sugar levels and, instead, help stabilise blood sugar.
Foods that contain plenty of fibre, protein, or healthy fats are the best fat-burning foods to eat to avoid fat storage and promote stable blood sugar levels.
These are also the best foods to eat to curb sugar cravings. The more stable your blood sugar levels are, the less sugar you crave.
And as you now understand, white sugar is the biggest culprit in promoting belly fat.
2. Curb Your Appetite.
When eating quick-digesting foods that contain very little fat, protein, or fibre , your appetite takes much longer to feel full and you’ll continue to eat until you’re satiated.
The quickest foods to digest are those that are high in refined sugar. They are the same foods that create a negative fluctuation in your blood sugar levels, such as white pasta, cakes/pastries, biscuits, and anything else made with white flour.
Processed carbohydrates also digest very quickly because they lose the majority of their fibre during the refining process.
Therefore, the best foods to eat to burn belly fat are those that take a longer time to digest and satisfy your appetite quickly- such as fibre, healthy fats and protein.
3. Improve Your Gut Health.
It can be challenging to lose belly fat if you have an unhealthy gut.
An unhealthy gut will contain an overgrowth of bad bacteria and lack sufficient good gut bacteria, which is needed to help support the digestive process.
Improving gut health is so critical to the belly fat burning process because it helps remove waste and harmful toxins from your digestive tract.
When your body holds on to waste and toxicity, it gets bogged down and has a hard time doing its many jobs efficiently – which include regulating hormones that promote fat storage and stabilising blood sugar levels.
Having a healthy gut also promotes a flat belly by improving the digestive process to reduce bloating and constipation.
The best foods to burn abdominal fat are going to reduce your body’s fat storage triggers and feed the good bacteria in your digestive system with fibre or probiotics.
Here are a list of 9 belly-fat-burning foods which will provide your body with the nutrients it needs to burn fat more efficiently.
Papaya is a fibrous fruit that’s known for being rich in the plant digestive enzyme, papain. You can find papain supplements on health food store shelves, but what better way to get the benefits of papain than by eating a papaya itself?
Since papaya is fibre rich, it also contains prebiotics.
Prebiotics are a nutrient found in fibre that feeds your friendly gut bacteria. The fibre in papaya will help clean out your intestinal tract to safely eliminate toxins, waste and “sludge” that can naturally get stored in your gut during the digestive process – especially if you frequently consume refined sugar and processed foods.
Blueberries are another fibre-rich fruit that can help curb your appetite by making you feel full quicker and longer.
Since berries are a low-sugar, fibrous fruit, you can eat them freely because they will not cause a rapid rise and fall in your blood sugar levels. Fibre helps promote blood sugar balance, rather than triggering fat storage.
Chlorella is a single-celled green algae that contains plenty of plant protein and fibre. The protein in chlorella promotes blood sugar balance while the fibre feeds healthy gut.
Chlorella is considered a chelate, and so is helpful for binding to heavy metals and safely eliminating them from the body –heavy metals are fat soluble toxins that get stored in fat cells, so their removal from the body is key to help burn belly fat.
You can find chlorella in pill form or powder form in most health food stores… or if you want a tastier way to consume it, try it in a superfood greens powder drink mix.
I buy Lean Greens which is the tastiest one I’ve found
4. Coconut oil
Coconut oil is an ideal belly-fat-burning food for multiple reasons.
First, being a slow-digesting fat, it helps to satiate your appetite quicker and keep you full for longer periods of time. This reduces your overall need for extra calories from foods that promote fat storage.
Coconut oil is a healthy fat, and more specifically, a medium-chain triglyceride.
Medium chain triglycerides take a pathway in the body that allows it to be used for energy right away, instead of being stored as fat. The “fat makes you fat” myth is based on long-chain triglycerides that take a longer pathway in the body upon being metabolised, which causes them to be stored as fat.
Since coconut oil is burned quickly for energy but digests slowly to keep your appetite full, it’s considered an ideal belly-fat-burning food to include in recipes and use as a healthy cooking oil.
5. Hemp hearts
Hemp hearts are a seed that contain fibre, omega 3 and 6 essential fatty acids, as well as plant protein. Hemp hearts make an ideal addition to any belly fat burning recipe because they fill you up quickly and stabilise your blood sugar levels.
The omega 3s in hemp hearts also help reduce inflammation in the body.
Chronic inflammation (which can occur from eating too many processed foods, stress, and taking antibiotics for an extended period of time) can impair the proper functioning of your digestive system, so it’s important to include anti-inflammatory foods in your diet to support the belly fat burning process and your overall health.
Avocado is a high-fat fruit. Because it’s primarily composed of fat, many people have avoided avocados in the past.
But avocado is primarily made up of a type of fat – known as monounsaturated fat – which actually helps support the digestive system and belly fat burning process.
Avocados are also high in fibre to help promote stable blood sugar levels, feed healthy gut bacteria and keep your appetite full for longer periods of time. As you know, these are all important qualities for a true belly fat burning food to have.
Since avocados are a very nutrient-dense food, they shouldn’t be avoided. But with their high fat content, they should be eaten in moderation instead of all at once. A good portion size for an avocado is one-quarter to one-half of a fruit per day.
Quinoa is another plant food that offers a ton of protein. It’s often referred to as a grain, though it’s closely related to the spinach family and is actually more of a seed.
Quinoa is one of the rare plant foods that contain all eight essential amino acids, which make it a complete protein. As a clean protein source, quinoa helps satisfy your appetite quicker and stabilises your blood sugar levels, two mechanisms to help prevent belly fat storage.
As an added bonus, protein requires more digestive energy to be used by your body which burns extra calories in the process.
8. Wild Salmon
Wild salmon contains both protein and omega 3 essential fatty acids – two nutrients that will fill you up, satisfy your appetite, and reduce your cravings for sugar.
As an efficient belly-fat-burning food, salmon should always be eaten wild-caught. Farmed salmon is available in grocery stores, but may contain a wide variety of toxins that harm health and get stored in fat cells, rather than offering fat burning benefits to the body.
9. Coconut Milk Kefir
Kefir is fermented milk, which means it contains beneficial bacteria, also known as probiotics. Receiving probiotics from your diet is one of the best ways to help promote a healthy gut and improve your body’s overall ability to burn belly fat.
Kefir can be found at your local health food stores and is also easy (and very inexpensive) to make at home – all you need are kefir grains and coconut milk.
Depending on the area you live in, kefir grains may be sold at your local health food store or distributed through a health and wellness company online.
Be cautious when purchasing pre-made kefir and read labels to ensure it contains no added sugar.
Ideally, the only ingredients will be coconut milk, bacteria strains and sometimes a source of fibre or added vitamins.