Do you know what foods to eat in a diet to burn belly fat? If no, then keep reading because today at Spheremedium I’ll talk about how to choose foods for fat loss. These are very common and simple foods that should be included in a diet to burn belly fat.
But first it is important to understand the science of fat-burning foods. You may have heard that there are some special foods or drinks that burn fat, leading to fat loss. Like lemon and honey in hot water, green tea, ginger, aloe vera juice, apple cider vinegar, etc.
But what is the real science behind these food? The truth is these foods do not burn fat. Yes, they can suppress hunger which ultimately decrease food intake. creating a calorie deficit, and thus our body goes into fat-burning mode.
As all of us know, for fat loss one has to reduce the amount of food to eat. It’s best to choose food with low calorie density, meaning food that has more volume.
Increase in volume could be due to high water content, high air content or high fiber content. This way, the volume of food will increase and calorie density will decrease, so we will get more from less.
Examples: All the vegetables and some fruits come in this category. They either have high fiber, high water content, or both. In fact, one should consume 500 grams of fruits and vegetables daily.
A decent-sized apple is almost 150 g.Melons, Watermelon, musk melon. Strawberries. These are very low-density fruits having30 calories/100 grams.
Compare this to a high-calorie fruit like banana has 100 to 120 calories per fruit because it’s high in natural sugars. For the same 120 calories one can eat 400 grams of melons or strawberries.
Melons have an extra benefit that their water content is very high.
Apart from melons and berries, citrus fruits are a great option like oranges, which are very low in calorie density. But its important to eat whole fruits rather then drinking juice.
Similarly Popcorn and fox nuts are another example of High-volume food.
These include those foods that keep one full for a longer time. Highly processed foods like cakes, cookies, chocolates, donuts, and potato chips, these are low-satiating foods.
Whereas protein-rich foods like eggs, meat, and fish have significantly higher satiety than white bread.
Similarly fruits satiety score is better than white bread.
In other carb sources among rice, whole grain bread, whole grain pasta and potatoes, satiety of potatoes is better than white bread.
The satiety of all protein-rich food is higher than carbs and fats. If we consume equal calories from protein, carbs, and fats, then proteins will be more filling. So another principle of a fat loss diet is that the satiety of a high-protein diet is more than that of a low-protein diet.
Another benefit of protein is muscle retention and skin and hair health. Best protein sources are lean protein like chicken breast, fish, and whey protein.
Also consider replacing carbs with protein-rich carbs, like substituting rice/bread with lentils, beans, and sprouts; this way, more protein can be added, improving diet quality.
These are non-starchy vegetables like green leafy vegetables: spinach. Cruciferous vegetables like cabbage, cauliflower, and broccoli.
Fiber adds bulk to the diet and increases fullness and satiety. There are many benefits of fiber like it swells in the stomach and occupies more volume. It also slows down gastric emptying, prevents constipation.
In fact, research has shown that if you increase14 grams of fiber in your diet, then 10% of your calorie intake will be reduced automatically. That is, If the fiber in the diet is high, then 20% less calories will fill your stomach. Therefore it’s beneficial to add high-fiber diet for fat loss.
To add more fiber in your meals, try adding spinach to lentils, or add spinach and fenugreek to bread. As high-fiber vegetables are high in micronutrients, which is essential minerals and vitamins that our body needs for peak health and performance.
You don’t have to eat bland foods when trying to lose weight. In fact, in the long term you will not be able to maintain a diet if you are feeling tortured by eating bland foods.
To make food tasty, condiments, flavorings are needed. And the interesting thing is that most condiments and flavorings are zero-calorie. Spices like ginger, garlic, lemon, mint, coriander, salt, chillies, all these are zero calories.
So, add flavors not calories. Also ,there are a lot of low-calorie sauces available in the market like soy sauce, hot sauce, mustard sauce, sriracha sauce, whatever options you prefer most of these sauces have maximum of 20 calories per spoon, which is enough to enhance the taste. So always read the nutrition label to find out calories in one serving. And please stay away from high-fat sauces like mayonnaise. Cheesy sauces, creamy sauces.
So this is how to choose foods for fat loss. I hope this article added to your knowledge, and now you’re able to make better choices in selecting foods for fat loss.
Do let me know in the comments what are your go-to beverages in a fat loss diet?
They are called nature’s broom because it helps in bowel movement and prevents constipation.
Green tea, lemon tea, and black coffee
Vegans should consider adding soya chunks and paneer to their diet.
Protein is the most important macronutrient, as it is the most satisfying.
I am a dentist, baker, and fitness and health enthusiast with a passion for living life to the fullest. I am foodie and explorer, always seeking new adventures and flavors. Currently working on my own skincare brand.
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