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Number 1: “low calorie density foods.” These pack a ton of weight and volume for relatively few calories. People who eat these foods consume fewer calories each day, but end up eating more food than those who don't. So, what are the best low-calorie density foods for losing belly fat? Basically, most fruits, vegetables, and low-fat foods are classified as low-calorie density foods. But that doesn't mean you should completely limit yourself to calorie-dense foods. You just want to eat less of it and add more low to moderate calorie density foods into your diet. For example, for breakfast, instead of eating granola high in sugar, opt for whole grains 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 called the thermal effect of foods and it's part of what makes our next food, lean protein, so effective for losing belly fat. The importance of getting enough protein for fat loss goes way beyond that. This is the most important food to help you maintain or even build more muscle as you lose fat. Not only will this help you look better once you're lean enough to lose your belly fat, but it also seems to correlate well with preventing fat gain back once your diet is over. But it's important to prioritize lean proteins which provide 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 consume the fattier protein sources in moderation, but by eating primarily leaner proteins, you'll not only consume fewer calories, but you'll also potentially be able to trade those saved "fat" calories for something else.
Food number 3: Omega-6 PUFA. You need about 20-30% of your calories from fat to support your overall health and hormones. But the specific types of fats you eat are important for belly fat. To potentially avoid accumulating dangerous fats in the belly and organs, try to moderate the amount of daily fats from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and pork. beef. Instead, try to eat more of your fat from foods rich in omega-6 PUFAs, such as nuts, seeds and seed oils, as well as omega-3 PUFAs which have been shown to have other health benefits and can be found in sources. like salmon, tuna and flaxseed.
The fourth food on our list that will help you lose belly fat is controversial and was tested in a 2015 study, in which researchers took 300 overweight people and asked them to begin the same weight loss program . The only difference was that one group had to drink an additional 24 ounces of water each day, while the other group had to drink the same amount but with a non-nutritive sweetener. The no-sugar group not only experienced significantly greater weight loss, but was also better able to keep that weight off for good. For what? It is possible that in the water group, limiting access to sugary drinks promoted their desire to satisfy their cravings from other sources like candy and desserts.
Number 5. So far I have given you many interesting food options for fat loss. But let's be honest, some of the foods I've mentioned won't appeal to you. Sure, zucchini is a low-calorie food and yes, egg whites are a great source of lean protein, but if you don't enjoy these foods, don't force yourself to eat them. The key to maintaining your diet is to eat your favorite foods. Personally, I love wraps, burritos and shawarmas, so I make one every day. But I'm going to incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding lots of vegetables, using a lean protein source and adding high-calorie fats or condiments in moderation. So pick a handful of your favorite foods from each of the categories we've looked at, add a few of your favorite treats to indulge in every once in a while, and that's pretty much your diet. It's that simple.
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