February 20, 2015
Eat These Foods to Burn Belly Fat
As you probably know, food is SUCH a big part of a healthy lifestyle. You can’t outtrain a bad diet! Just because you did the 1000 squat challenge, does not mean you can go ahead and stuff your face with a burger, fries, and a coke! You’ve got to eat foods that are NUTRITIOUSLY DENSE!
So today I want to share with you foods that can help you burn belly fat. These foods usually fall into 2 categories:
- Foods that prevent blood sugar spikes
- Foods that increase metabolism
Examples of foods that prevent blood sugar spikes are salmon, avocado, olive oil, almonds, and beans. They are high in protein, fat, and or fiber and get digested MUCH slower, so they won’t cause a sharp spike in blood sugar – this is literally the sugar in your blood. When you eat sweets or refined carbs like white bread and donuts, your blood sugar levels rise so rapidly that your hormones go out of whack. This then leads to the storage of more abdominal fat.
And here’s a cool fact…when you eat these types of foods that don’t spike your blood sugar, they may even slow the digestion and absorption of carbs from other foods that they are eaten with in the same meal.
Every time you eat, your body has to use energy or calories to break down your food and absorb the nutrients. This process boosts your metabolism! When you eat protein, 20-30% of those cals go straight to digestion! When you eat fat or carbs, only about 5-15% of those cals go towards digestion.
Why does it take more energy to digest protein? Because protein is made up of amino acids held together by peptide bonds which are VERY STRONG. So, to break them up, your stomach needs to do some extra work.
So typically, avoid blood sugar spikes and you can prevent belly fat.
Also foods high in protein and fiber can help prevent you from overeating because they keep you fuller longer. BUT remember, you can’t lose weight if you eat too many calories, even if they are good calories.
OK! The second category of foods are foods that increase your metabolism!
Green tea, cayenne pepper, vinegar plus high protein foods like eggs, meat, and fish.
A cup of green tea or a tsp of cayenne a day can help you burn an extra 10-20 calories a day, but remember, it takes a deficit of 3500 cals to burn off 1 lb of fat! These foods do help, but you’ve also got to incorporate exercise too if you wanna really change your body.
If you increase your muscle mass, you will burn more calories at rest and throughout the day than if you had less muscle. You can do this by doing strength training and eating your protein. So that’s why it’s important to be strong than just being skinny.
Also, you need to sleep more!
When you don’t, your body thinks that it is under stress, so your cortisol levels will increase. When this happens, you will also have increased belly fat.
- Eat foods that are high in protein and fiber so that you’re burning more calories simply digesting food.
- Add some spicy foods and green tea into your diet for a little extra burn
- Do not overeat, even if it’s “good food” because an excess of calories will cause you to gain weight regardless
- Increase your muscle mass to burn more calories at rest
- Sleep so that you’re less stressed and you’ll have less belly fat
If you want to know EXACTLY what to eat, here’s a copy of my clean eating grocery list. I always get these things when I am shopping for food!