If, beyond the kilos of body weight, you want to get rid of that annoying belly, the diet we follow is key. Therefore, we show you the best and worst foods to include in your regular table if you are looking to lose belly.
The best foods to add to your dishes
Certain nutrients added to our usual diet can be very useful if we want to lose fat, and especially reduce waist circumference.
Thus, it is known that the intake of fiber, from unsaturated fats and with anti-inflammatory and lean protein that can promote fat burning are very helpful.
Therefore, among the foods that we recommend to include on your table usual if you want to lose belly we find:
Fiber-rich legumes and whole grains
Both legumes and whole grainsThey are a source of quality carbohydrates that are accompanied by a high proportion of fiber and because of this they can contribute to weight loss.
They have a low glycemic index and therefore, they do not promote adiposity in the body but rather can help us eat less and thus achieve the caloric deficit that is required to lose fat.
Both legumes and whole grains are recommended in healthy dishes and accompanied by other quality foods that help to get rid of excess body fat and thus help to lose belly.
Fresh fruits and vegetables at all meals
The fresh fruits and vegetables They are foods of low caloric density rich in water, in fiber and therefore, contribute to satiate the organism with quality nutrients.
Certain vitamins such as vitamin C They can influence the body’s fat-burning process and therefore favor our attempts to lose belly.
Therefore, the presence of fresh fruits and vegetables in all our dishes It is key if we want to reduce centimeters in our waist, starting with a diet of good nutritional quality and that favors a negative energy balance.
Nuts and seeds with fiber and healthy fats
Nuts as well as seeds are foods of excellent nutritional quality to add to our granddaughter and easily satiate.
Because they are concentrated in fiber and unsaturated fats which have been inversely associated with the proportion of abdominal fat, these ingredients are recommended in the usual diet if we want to lose belly.
Fish of all kinds as part of healthy dishes
The fish, both white and blue, are excellent protein sources of quality that are easily satiating and thus contribute to losing weight and body fat.
At the same time, fatty or blue fish are sources of Omega 3 that contributes to reducing the percentage of body fat and therefore, they are key if we want to lose belly.
We advise consuming fish instead of meat and always avoid fried foods that include them, preferring healthy dishes with these noble ingredients inside.
Water as the main drink
The Water It contributes to the hydration of the body and this is key for all metabolic processes to be carried out properly.
Thus, we recommend make water the main drink and that it is ingested in sufficient quantity each day, to facilitate the burning of fat in the face of stimuli such as physical exercise.
The worst foods to include in your diet if you want to lose belly
Just as there are nutrients and foods that can promote the loss of localized fat in the abdomen, there are others foods that we advise against and that it is recommended to avoid them on the usual diet. Among them are:
Soft drinks and other drinks with a lot of sugar inside
Constitute free sugar sources for the body and can contain fructose in high proportions that has been associated with greater waist circumference and fat in our body.
Have a addictive effect That leads us to drink more and more and we get used to consuming sweet foods, thus hindering the achievement of a diet reduced in added sugars that is key when losing belly.
Commercial snacks, with trans fats and refined flours
The commercial snacks They constitute a product of poor nutritional quality and many of them are ultra-processed in which trans fats, refined flours and free sugars predominate.
The Trans fat that these products can have favor fat deposits in the middle zone, as has been shown, and the sugars as well as the refined flours They are linked to a greater waist circumference and favor the accumulation of fat due to their high glycemic index.
Also have additive effect in the body and if it is a food rich in starch or easily assimilated hydrates, it can stimulate the release of insulin and promote the storage of fat in the body, something that hinders our attempts to oxidize lipids and reduce belly.
Cookies and other industrial bakery products
Cookies and other industrial bakery products are usually concentrated in refined high-glycemic flours which are associated with increased body fat.
Too can be a source of trans fats that we must reduce in the usual diet if we want to reduce centimeters in our waist. Therefore, we recommend avoiding this type of food to little satiating and concentrated in calories, at the usual table.
Alcoholic beverages and all kinds of alcoholic preparations
Alcoholic beverages as well as everything that may include alcohol Inside, it is an obstacle when it comes to burning fat and losing belly.
Likewise, the intake of more than 14 units of alcohol per week, that is, more than two glasses a day, has been linked to increased accumulation of fat in the middle area of the body.
Therefore, we must avoid alcoholic beverages such as sugary soft drinks and everything that may contain added sugars or alcohol inside, if we want to lose belly.
These are the best and worst foods to include in your diet if you want to lose belly with the help of a good diet.
In Man Trending | Know and avoid the mistakes that do not allow you to burn fat
Image | iStock, Pixabay and Unsplash