Foods that fight stomach fat

Foods like oatmeal, brown rice, and bulgur aids in keeping your body's insulin levels low. Researchers speculate this may shrink fat cells. Your body absorbs and burns these more slowly for longer-lasting energy than the refined carbs in white bread and rice. Here are some foods that fight stomach fat.

⦁ Avocados

Merely half of one avocado contains 10 grams of healthy mono-saturated fats, which stop the blood sugar spikes that tell your body to store fat around your midsection.

Not only do healthy fats in avocado help thwart belly bloat, they also help our bodies better absorb carotenoids, cancer-fighting compounds found in colorful fruits and veggies like tomatoes, carrots, spinach and winter squash. In fact, people who ate salads with avocado had 15 times higher absorption of carotenoids, a study from The Ohio State University at Columbus found.

⦁ Bananas

The fruit packs 422 milligrams of potassium, a mineral that can help limit the amount of belly swelling sodium in your body.

⦁ Yogurt

A cup encourages the growth of good bacteria in your gut, throwing out other bugs that can cause bloating.

Creamy Greek yogurt is yummy, but it's also much more than that: Its combo of carbs and protein help stabilize insulin, a hormone that tells your body to store calories as fat when levels get too high.

⦁ Berries

Antioxidants can improve blood flow, delivering more oxygen to muscles -- so ab revealing cardio is easier. Have some yogurt and berries before your workout to get those muscles ready for action.

⦁ Chocolate Skim Milk

A glass teams carbohydrates with protein to promote muscle building. Drink POST workout to speed recovery. Plus, you are getting that calcium to make your bones stronger.

⦁ Green Tea

Three cups daily may rev up your metabolism and burn 30 calories, a study in Medicine & Science in Sports & Exercise shows. The compound ECGC in the tea makes it easier to burn fat.

⦁ Citrus

Supermarket shocker: Vitamin C in colorful produce, like oranges and red peppers can help you zap up to 30 percent more fat during exercise, research from Arizona State University at Mesa suggests.

⦁ Whole Grains

Resveratrol: It can be found in abundance in fruits, peanut butter, and dark chocolate. This slows down fat accumulation in the body.

⦁ Red fruits:

The deeper the color, the more effective they are at turning off obesity genes. Red fruits, such as apples, can be some of the healthiest foods to eat.

Choline: Researchers believe it turns off the genes for visceral fat gain. This nutrient is commonly found in eggs.

Spices and flavors: Cinnamon and ginger may help reduce swelling and slow down fat genes.

Oatmeal: Oatmeal is a great way to start the day and if it is a little sweet it may satisfy a person’s sweet tooth. Beans, rice, oats, and other fiber can work with the gut bacteria to turn off genes for diabetes.

Extra plant protein: It can be found in soy or split peas or nuts and seeds, such as almonds, pecans, or sunflower seeds. Also, a plant-based protein powder can be added to any smoothie for extra calories.

Lean meat: It can help keep the metabolism high. Lean meats include skinless chicken breast, the white meat part of the turkey, or the lean cuts of beef.

Leafy greens, Green tea, and bright vegetables can help reduce swelling and turn off fat-storage genes. Bright, colorful vegetables also add color and crunch to the meal plan. .

Following a low-carb diet also means consuming more protein. Studies indicate that a diet rich in high protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function.

Adding fiber-rich foods to meals is also a key in keeping off the body fat. Good sources of fiber are foods, such as legumes, oats, psyllium husk, chia seeds as well as vegetables and fruit.

Studies show that strains of the Lactobacillus family can also help reduce abdominal fat. The research indicates that eating yogurt with this strain reduced body fat by three to four percent in six weeks.

Fatty fish rich in omega-3 fatty acids helps reduce visceral fat. Research shows that having two to three servings of salmon, herrings, sardines, mackerel, and anchovies per week can significantly reduce liver and abdominal fat.

Some studies show that drinking apple cider vinegar reduces body fat stores. The best way to take it is with water because undiluted vinegar can erode tooth enamel. It is also recommended to take it first thing in the morning to help flush out toxins and cleanse the liver.

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