Weight loss can be a tricky process, especially with all the fad diets going around that promise the world but offer no real benefits. It can be hard to work out the foods that you should actually go for to shed pounds because of this.
While that may be the case there are some foods that have been proven to offer notable health benefits - including shifting belly fats. These foods have been looked at by nutritional and medical experts, so are sure to offer some real and tangible benefits.
Alongside some moderate exercise as well as keeping an eye on your calorie intake, implementing these foods could help you on your weight loss journey, reports the Mirror. They add that they should help you lose weight safely and sustainably.
The four fat burning foods are:
- Avocados
- Blackberries
- Beans
- Cruciferous vegetables
Here are the weight loss benefits that these foods offer, according to experts.
Avocados for weight loss
A study published in the Journal of Nutrition looked at the effects of avocado consumption on abdominal fat. The research was conducted among adults who were overweight or obese.
A total of 105 adults aged 25 - 45 were randomly assigned to an intervention that received a daily meal with one avocado, or a control that received a meal with similar ingredients without avocado for 12 weeks. At the beginning and end of the 12 weeks, the researchers measured participants’ abdominal fat, glucose tolerance and their metabolism.
It found that women who consumed avocado as part of their daily meal had a reduction in deeper visceral abdominal fat.
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Blackberries
These rich berries are full of natural antioxidants like catechins, which help to activate the body’s fat-burning genes in belly fat cells. Polyphenols are another key compound found in these sweet berries, which can work to prevent further fat forming.
Blackberries are also low in calories, making them a great snack when you are hungry.
Beans
Beans are one of the healthiest foods you can consume, but they are specifically great for belly fat loss as they are rich in soluble fibre, which fights inflammation that cause belly fat accumulation.
According to the researchers at Wake Forest Baptist Medical Centre, vegetables, fruit and beans contain more soluble fibre and will help reduce visceral fat, or belly fat, around the midsection.
Cruciferous vegetables
While Brussels sprouts are not everyone’s favourite vegetable, they are one of the best foods to eat to target stubborn visceral fat.
According to the medically accredited website Healthline, Brussels sprouts are filled with soluble fibre, a key ingredient for reducing deep-rooted fatty deposits.
If you’re not keen on sprouts, make a conscious effort to include other cruciferous vegetables into your diet.
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