Establishing a foundation of “good nutrition” must be your focus when your goal is fat loss. By good nutrition, we mean consuming more of fresh vegetables, protein, essential fatty acids, and drinking lots of water. In short, you have to overhaul bad habits and replace them with healthier options.
Water is one of the most important macro nutrients to focus on. It helps get your metabolism firing to support all your cellular processes and aids in the digestion process. And what should you cut down on? Sugar, artificial sweeteners, grains, and alcohol. Cutting down on these gut-offending foods will speed up the process of fat loss. While there is no magic bullet for fat loss, eating the following foods will definitely help.
You may not know this but there is a strong link between high calcium intake improved body composition. Include milk, Swiss cheese, and yogurt in your fat loss diet. Eat three servings of dairy a day and keep the rest of your diet in check. You will steadily lose fat.
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When you are on a fat loss diet, it is important to include more of fiber in your meal. Get at least three servings of whole-grain foods a day. Both oatmeal and barley are rich in soluble fiber. Also, they don’t raise blood sugar as compared to white or brown rice.
Green tea not only helps in fighting cancer and heart disease but it also shrinks your belly. Club it with walking for around 180 minutes every day. The beverage contains a powerful antioxidant called catechins, which increases metabolism and the rate at which the liver burns fat.
Cutting calories is the best way to lose fat – as long as you don’t cut down too much protein. How does protein work? Firstly, your body uses more calories to break down protein food than it does to break down other foods. Protein also helps keep muscle mass as you’re losing fat, and muscle burns more calories than fat. We recommend including protein in your meal, especially breakfast. Eggs are an inexpensive option and studies have suggested that eggs may play an important role in fat loss.
Walnuts and almonds have good fats that can help shrink your belly. Many studies have pointed out that nuts are a waist-friendly addition to your diet, but you must not overeat them. Walnuts are one of the best sources of omega-3 fatty acids, and almonds provide extra benefit in the form of fat-busting calcium.
If you want to lose fat, getting more omega-3 fatty acids from fish such as salmon could be the best bet. Omega-3 fatty acids reduce fatty acids and make you feel less hungry and more satisfied. Try and eat salmon or any other oily fish at least twice a week.
While peanut butter has many health benefits, it is high in calories and fat. This is why it is not included in fat loss diet plans. However, research shows that peanut butter can be an effective way to control hunger without weight gain. When you are on a weight loss goal, watching your fat intake is important. Peanut butter can curb your appetite and prevent overeating. In short, you stop overeating and lose weight!
Pulses are the dried seeds of the legume branch. So, eat your beans or peas, chickpeas, and lentils. All of these will help you lose fat and you feel fuller longer.
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