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5 Best Foods to Lose Belly Fat (Based on Science)

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Rating: 4.5; Vote: 2

What to eat to lose belly fat? Lemon water, cayenne pepper, apple cider vinegar, chia seeds, and kombucha. These are the top 5 foods google said I should eat to lose belly fat. While this will lead to the most uncomfortable dump of your life, these won t do anything for belly fat loss. Let s cut through the BS and look at the real science behind the foods that can actually help you lose belly fat and with weight loss overall. There s 5 of them worth talking about. Number 1: low calorie density foods. These contain a ton of weight and volume for relatively few calories. People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don t eat these foods. So what are the best low calorie density foods for belly fat loss? Basically, most fruits, vegetables, and low-fat foods classify as a low calorie density food. But that doesn t mean you should completely restrict yourself from high calorie density foods. You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit. Number 2. Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this. It s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over. But, it s important you prioritize lean proteins that deliver significantly more protein for fewer calories. Egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish are all great examples. You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you ll not only consume fewer calories, but you can also potentially swap those saved fat calories for something else. Food number 3: omega-6 PUFA. You need about 20-30% of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat. To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef. Instead, try to have more of your fats come from foods rich in omega-6 PUFA s such as nuts, seeds, and seed oils, as well as omega-3 PUFA s which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed. The 4th food on our list that ll help you lose belly fat is a controversial one and was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program. Only difference was one group was assigned to drink an additional 24oz of water everyday whereas the other group had to drink that same amount but with a non-nutritive sweetener. The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It's possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts. Number 5. So far I ve given you a lot of great food options to lose fat. But let s be honest, some of the foods I mentioned won t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don t enjoy those foods then don t force yourself to eat them. The key to making your diet stick is to eat your favorite foods. Personally, I love wraps, burritos, and shawarmas so I make one every day. But I ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that s pretty much your diet. It s as simple as that.
Date: 2023-06-04

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Comments and reviews: 14

BlessBeing
Here are some reasons why water is better than diet soda:
Hydration: Water is the best fluid for staying hydrated. It's essential for almost every function in your body, from helping organs work properly to maintaining your body's temperature. While diet sodas are mostly water, they also contain other ingredients that don't contribute to your body's hydration needs in the same way.
No additives: Water doesn't contain additives like artificial sweeteners, colorings, or preservatives. these additives may have potential health concerns.
Appetite regulation: There's some evidence suggesting that artificial sweeteners may interfere with your body's natural ability to regulate calorie intake based on the sweetness of foods. In other words, regularly consuming foods and drinks with artificial sweeteners might make you crave more sweet and high-calorie foods, potentially leading to overeating and weight gain in the long term.
Oral health: While diet sodas don't contain sugar, they are acidic. Frequent consumption can contribute to dental erosion.
Bone health: Some studies suggest a correlation between phosphoric acid, a common ingredient in many sodas, and lower bone density.
Overall health: Regular water consumption can aid digestion, prevent constipation, and help the body flush out toxins. The benefits of drinking water far outweigh those of diet soda.
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sport
The reason most people will not lose weight is compliance. Whatever diet/lifestyle change we make, most of us get easily discouraged and won't stick with it, when the results are only obtained after months of diligence. Any change you make should last for weeks/months, so choose something easy and sustainable. Try more protein/fiber before anything else, much simpler and you'll notice the extra muscle's value and improve your daily life.
Side note: apple cider vinegar will make you lose weight, especially if you drink it before your high carb meal and/or paired with berberine (an herb that blunt blood-glucose response. Two tablespoons is the real dose, but it is a very odd taste. You'd think it would mess with your stomach, it actually feels good (as long as you're not on an empty stomach.
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So
Thanks for another informative video! I've eliminated all of those bad foods you mentioned from my diet and have dropped 20lbs in the past 8 months. I stopped drinking sugary drinks 4 years ago but I didn t switch to the non-sugar alternatives. I don t believe in switching sugar for factory-made chemicals. I prefer to just avoid them all.
One mindset change I use in helping me avoid unhealthy foods is to say to myself, That s what fat people eat.
Since I no longer put myself in that group, I pass on it and consume something more healthy.
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Shane
Lemon, cayenne pepper, apple cidar vinegar, extra virgin olive oil and a spoonful of honey mix in water, It does work!
I lost a few kilos in days, So I disagree on this one.
It tastes absolutely horrible, But it fills your stomach and makes you less hungry so you don't need to eat all this BS low calorie or high calorie stuff in the first place, Less food equals less weight it's about calorie deficit I don't care if you eat cake or salads it's still calories you are putting in your mouth.
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GiveMeCoffee
6: 30 here it would be interesting to learn about their lipid composition. Loved this video, it synthesized lots of information I was trying to explain to my partner about how we need different nutritional strategies since our bodies have different tendencies and we have different endocrine conditions to consider that affect how our bodies manage fat.
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Explosev
I d love to see a video about sugar alternatives such as sucralose and stevia. I always see these being used in protein powders, yogurt, and drinks and am always second guessing if they re truly better as an alternative.
Not to mention there loads of misinformation out there saying all artificial sweeteners cause cancer or whatever.
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sport
I needed this vid bad. Last summer at this time I was so fn shredded. Veins on my abs and everything. Now I m about 10 lbs heavier, still vascular but man I can t get down to 165 lbs for the life of me. I miss being that lean. Binge eating after work is preventing me from getting there. Sorry needed to rant lol
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sport
Thanks for the info. Well for me, recently from my own experience of drinking sweet tasting 0 calorie drinks has given me a preference of water over 0 sugar. I think maybe good for weight loss but not so good for the body or my body organs. But Thanks again Jeremy. Love your videos.
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The
I agree with you 100% actually I did all those things you spoke about and really it's worked with me I lost more than five kilograms of fat and I didn't lose any remarkable muscles and I become lean Thank you for all these information thatyou are giving to us Keep up the good work
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Rounak
Wow you are doing a wonderful work for all of us by making this video and telling about 5 best food for reducing belly fat and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care
Keep smiling always
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Zielak
Well done Coke advertisement! You should add notice that your video was sponsored by Coca Cola if someone goes deeper into those studies about water they find out that claiming that drinking coke is better than drinking pure water is sponsored by coca cola
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K je
Aren t seed oils bad for you though as they contain high amounts of lenoleic acid which causes cancer and heart disease. We should use fats that contain 1-2% of lenoleic and seed oils contain up to 70%. Fats such as butter and coconut oils only contain 2%
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Lexi
Almost everything makes sense. Why do some people say to avoid PUFA and eat more saturated fat? How can both be true? Any comment on sucralose 6 acetate coming from sugar free substitutes leading to DNA damage and leaky gut? What does the science say!
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SuperYogagirl
Frozen strawberries and protein powder with low cal almond milk (mix together in a small bowl)= is like a great substitute for ice cream. I add dark chocolate pieces 80% coca great as an antioxidant. (Be sure to measure the dark chocolate )
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