TEMPO.CO, Jakarta – Frustration because belly fat is common. Removing it is not easy. Belly fat it is a scourge for both men and women. In addition to making the appearance less attractive, belly fat is also harmful to health.
If you know how, getting rid of belly fat is not as difficult as imagined. In addition to diligent exercise and a healthy diet, you can eat nine types of food. These foods help fight inflammation, increase metabolism, turn off fat genes, and reverse the body’s tendency to store fat lemak.
These best foods to melt belly fat are designed to provide protein, fiber, and healthy fats to help boost metabolism and fight hunger. Eat This. By eating the following foods, you can maximize your macronutrient levels to turn off genetic fat storage mechanisms while minimizing excess sugar, refined carbohydrates and additives, which are known to aggravate the stomach and cause inflammation and weight gain. Here are nine foods that can effectively help burn stubborn belly fat.
Eggs are the best dietary source of the B vitamin choline, an essential nutrient used in the construction of all the body’s cell membranes. Two eggs will give you half the amount of choline your body needs, only beef liver more. More and more research is being done on the mechanism of fat genes and the nutritional content of eggs. Choline deficiency is directly linked to a gene that causes the accumulation of visceral fat, especially in the liver. One reason heavy drinkers develop fatty liver is because alcohol weakens the body’s ability to process choline.
More and more studies are starting to show some types of fruit are better at fighting belly fat than others. And the main fruits all have one thing in common, they are red or at least reddish. These fruits include grapefruit, pomegranate, sour cherry, strawberry, red apple, watermelon, plum, and peach.
Olive oil and healthy fats
Eating moderate amounts of unsaturated or healthy fats, such as the types found in olive oil, avocados, and nuts, can prevent snacking and keep you full. A study published in Nutrition Journal found participants who ate half a fresh avocado at lunch reported a 40 percent decrease in desire to eat for hours afterward. Changing the type of fat in your diet will also help increase your intake of omega-3 fatty acids while reducing omega-6 fats found in vegetable oils and fried foods.
Fiber and grains
Grains get a bad reputation for their carbohydrate content. However, a growing body of research is looking at the effects of gluten, a protein found in wheat, not only as a cause of weight gain but because of possible long-term health effects such as Alzheimer’s and heart disease. However, not all grains are created equal. Gluten-free whole grains, such as quinoa, brown rice, or oats contain a nutrient called betaine, an amino acid that positively influences genetic mechanisms for insulin resistance and saturated fat in the body. stomach.
Vegetable protein powder
Plant-based protein powders are a low-sugar, high-fiber alternative to popular dairy-based supplements. A study by the University of Tampa in Florida that compared plant protein to whey found it was just as effective at changing body composition and promoting muscle recovery and growth. However, with less sugar and a healthier fat profile, plant protein will also improve gut health at the same time as fueling muscle. Hemp protein, rice, and peas are good choices. However, you’ll want to make sure you’re getting a complete protein with a complete amino acid profile, which is why blends that incorporate all three are superior.
Protein is the main fuel for losing belly fat and the building block for a lean and toned stomach. When eating protein, the body must expend a lot of calories in digestion, about 25 calories for every 100 calories eaten compared to only 10-15 calories for fat and carbohydrates. Protein is also more filling. Research published in American Journal of Clinical Nutrition showed that a diet high in protein compared to carbohydrates increased satiety by suppressing the hunger-stimulating hormone ghrelin.
Low energy density foods like vegetables are essential for melting belly fat as they add essential nutrients, filling fiber and volume to the meal. The bright colors of the vegetables indicate that they are rich in polyphenols, micronutrients that help control diet-induced inflammation. Green tea contains catechins, some of which can turn off genetic triggers for diabetes and obesity. Vegetables, especially leafy ones, have a low glycemic load. That is, these vegetables fill the body with nutrients without producing a spike in blood sugar.
Research shows herbs, spices, and flavorings do more than just add an extra bite to food and help reduce salt intake. Mustard seeds have high levels of anticancer compounds called glucosinolates, cinnamon has been linked to improved insulin response, and compounds in turmeric and horseradish have been shown to influence the behavior of fat-storing genes.
The benefits continue to grow, including relieving stress, lowering blood pressure, and reducing appetite. A 2014 study found a certain type of antioxidant in cocoa prevented lab rats from gaining excess weight and actually lowered blood sugar levels. However, make sure to choose the right type of chocolate. Look for one with 70 percent cocoa or more.