Belly fat, or as it is known visceral fat, is described as the most difficult when trying to get rid of excess weight in the body.
As is the case with most other types of fat in the body, the food we eat is very important in trying to get rid of these “dangerous” fats.
6 breakfast meals that will get rid of belly fat
Breakfast is considered one of the main meals. This helps in the success of the weight loss plan, diet followers are confused about choosing the ideal ingredients to prepare a perfect meal and increase the speed of burning body fat, including belly fat.
Healthy breakfasts to get rid of belly fat
Egg and avocado toast
This meal consists of a slice of whole-grain toast with avocado and boiled eggs. It is high in nutritional value, such as: protein, healthy fats, and dietary fiber. These elements help increase the feeling of fullness, which suppresses appetite and combats the rapid rise in glucose. Thus increasing the chances of getting rid of belly fat.
The results of a study, published in the International Journal of Environmental Research and Public Health, showed that pairing eggs with high-fiber foods such as avocados and whole grains increased feelings of fullness as well as reduced the chances of overeating at subsequent meals.
Omelette with vegetables
This meal is characterized by being rich in healthy fats, protein, and dietary fiber as well. It is a nutritious meal but low in calories, which contributes to rapid weight loss. The protein found in eggs and the fiber found in vegetables help you feel full for longer periods, which compensates for hunger and overeating. The whole day.
Fruit salad
Eating fruits contributes to getting rid of visceral fat in men and women, according to a study published in the Journal of Nutrition. This indicates that eating a fruit salad meal may help lose belly fat since fruits contain dietary fiber that increases the chances of feeling full. In addition to antioxidants that combat free radicals that cause diseases, including obesity, the following fruits can be mixed to obtain a beneficial fruit salad:
- Kiwi.
- Grapefruit.
- the banana.
- Berries.
Oats and nuts
Oats are a great source of dietary fiber. To combat the feeling of hunger, nuts can be added, which increases the body’s chances of obtaining protein. Which also helps in building muscles and getting rid of fat around the abdominal area. Blueberries are one of the fruits rich in vitamin C and give a natural sweetness to the dish, in addition to adding flax seeds. Because it contains a high percentage of Omega-3 and can help stabilize blood sugar levels, thus preventing the accumulation of fat in the abdominal and waist area and the formation of the belly.
Greek yogurt
Greek yogurt contains a high amount of protein, reaching 4.12 grams per 100 grams of yogurt, in addition to calcium, which amounts to 118 milligrams. These elements help make Greek yogurt a healthy breakfast if fruits are added to it, which reduces the risk of feeling constantly hungry as well. Increased burning of belly fat.
Peanut butter
This meal is rich in protein, healthy fats, and dietary fiber, both of which help prevent heart disease as well as increase the chances of losing belly fat. This meal consists of two tablespoons of peanut butter and a piece of toast made from whole grains. The peanut butter can be replaced with butter. Almonds or a quarter cup of nuts.
Eggs are the best food for breakfast to get rid of belly fat
According to research, eggs – one of the most important sources of protein – can be an ideal breakfast for weight loss.
Studies funded by the American Egg Board, published in the Journal of the American College of Nutrition and the International Journal of Obesity, have revealed that people Those who eat eggs for breakfast lose 65% more weight within 8 weeks than those who focus only on controlling calories.
We must note that funding for this study from the American Egg Council may mean a conflict of interest, which is something that should be taken into account.
However, a study published in the journal Nutrition Research suggests that eggs can stabilize blood sugar and help keep hunger at bay for longer.
What do you know about the slow carbohydrate diet?
We turn to the German magazine Freundin, which talks about the slow carbohydrate diet. This diet depends on reducing carbohydrate intake while giving up sweets, which increases the body’s ability to burn fat without counting calories.
In contrast to the low-carb diet, the focus here is on “slow carbohydrates,” which retain a lot of water in the stomach, and thus one feels full for a longer time.
The following are the most important concepts on which the slow carbohydrate diet depends:
Avoid white carbohydrates
Carbohydrates derived from white flour are prohibited in the slow carbohydrate diet, such as white bread, pasta made from wheat flour, white rice, baked goods, and fried foods. Even whole grain products such as oats should be reduced as much as possible, and in return, one should rely on legumes such as chickpeas, beans, and vegetables as an ideal source of carbohydrates.
Frequency of meals
Having too many food choices can quickly lead you to deviate from your diet, so it is best to focus on a small group of foods and repeat them in your meals. The slow carbohydrate diet relies on 5 main foods: protein, low-starch vegetables, legumes, fats, and spices. One can eat a large amount of the first 3 food groups until they are satisfied, and eat fats and spices in moderation.
Give up unhealthy drinks
Drinks that contain a lot of calories, such as fruit juices, cola, and soda, provide almost no nutritional value, but they provide the body with many unnecessary calories, and the German magazine advised focusing on drinking water, coffee, and unsweetened tea.
Although fruit is considered a healthy food because it contains many vitamins and fiber, it is one of the prohibited nutrients in the slow carbohydrate diet, due to the high percentage of fructose, which prevents fat burning. Instead, you can eat light meals. Such as tomatoes or avocados.
In the end, the slow carbohydrate diet is not a permanent lifestyle, and fruit is very necessary and must be eaten, but the slow carbohydrate diet can be followed for a certain period, a week or two, during which the focus is on vegetables and tomatoes, then return to eating a healthy and balanced diet that includes fruits, with the need to consult a doctor.
Drinks that help burn belly fat
After we talked about a group of foods that help burn belly fat, we now move to the most prominent drinks that help in this, and the most important of these drinks is green tea.
Green tea works to reduce visceral fat stores, because it contains an antioxidant called epigallocatechin gallate (EGCG), in addition to caffeine, which also helps stimulate the metabolism.
Tips to burn belly fat
In addition to consuming drinks and foods that help burn belly fat, other tips enhance and support this, and here is a group of the most prominent ones:
Exercise
This is done by doing moderate-intensity exercise for 30 minutes a day, 5 days a week.
If you want to get the same results in half the time, you should do strenuous exercises for 20 minutes a day, 4 days a week.
Get enough sleep
This helps the body burn belly fat.
Avoid psychological pressure
Stay away from the causes of psychological stress, and learn how to control it if you encounter it. This includes exercising, relaxation techniques, etc.
6 foods to eat for breakfast to get rid of belly fat
Belly fat, or as it is known visceral fat, is described as the most difficult when trying to get rid of excess weight in the body.
If you are serious about getting rid of belly fat, breakfast may be the most important step in starting this task, as a protein-rich breakfast promotes weight loss in many ways.
Nutritionist Brittany Dunn says foods rich in protein can “aid weight loss by reducing hunger and promoting feelings of fullness.”
Protein is more satiating than carbohydrates or fat, which will prevent snacking before lunchtime.
Dunn said high-protein diets are very effective for weight loss because they “preserve muscle mass and prevent a decline in metabolism.”
Protein in your first meal will also help avoid high blood sugar levels and more throughout the day.
Experts explain that keeping blood sugar levels balanced is very beneficial for weight management.
Phoebe Liebling, a functional nutritionist at Harley Street, recommends that, as a rule of thumb, always have a breakfast consisting of slow-release carbohydrates with 20 to 30g of protein, and adding a small amount of fat to get you a complete, balanced meal.
Some of the most common protein sources to eat for breakfast are eggs, smoked salmon, and sausage.
Here are some examples you may not have thought of to help get rid of belly fat:
Chickpeas
Chickpeas are a rich source of protein and plant fiber – both of which are very important for weight loss.
Chickpeas contain all nine essential amino acids, making them a “complete” source of protein.
A 100g serving of chickpeas contains 7-8g of protein and 226 calories.
And with a slice of whole grain toast, which contains up to 5g of protein per slice (131 calories), you’re on your way to a nutritious vegan breakfast.
Vinegar or Mediterranean vegetables (tomatoes, olives, feta, lemon juice) can be added to the hummus.
A review published in the journal Nutrients reported that those who ate chickpeas in the United States were 53% less likely to be obese.
“In general, diets that are high in fiber, low in energy density and glycemic load, and moderate in protein, are thought to be particularly important for weight control,” the experts wrote.
Cottage cheese
Cottage cheese is rich in protein, in addition to its benefits as a dairy product.
It contains something called casein – a protein that helps build muscle and is often found in protein shakes.
Although it is cheese, it is relatively low in calories.
A 100g serving contains 11.3g of protein but only 160 calories (even less with the fat-free version).
Its slightly sweet taste makes it good with honey and fruits like peaches or berries. A little oats or granola can be added to it to obtain carbohydrates.
Delicious options include mixing it into scrambled eggs with whole-grain toast or spreading it on bread with avocado and tomato slices.
A study published in the British Journal of Nutrition in 2018 found that eating cottage cheese can also help with weight loss when consumed as a snack.
It positively affects muscle quality and metabolism, both of which can improve weight loss.
protein powder
Protein powder isn’t just for bodybuilding. It will boost your protein intake without requiring any cooking.
Protein powders are concentrated sources of protein from animal or plant foods, such as dairy products, eggs, rice, or peas, making them suitable for meat eaters and vegetarians alike.
Studies have shown that using protein powders can aid in fat loss by filling the body, reducing appetite, and promoting muscle growth.
One scoop of protein powder in a 30g serving (about one scoop) can contain up to 25g of protein, usually over 100 calories.
Protein powders, which come in dozens of flavors, can be added to smoothies, stirred into yogurt or porridge, or shaken with milk or water as an addition to breakfast.
Cereals on bread
What could get better than beans on toast for breakfast?
The grain is nutritionally good as it contains plant protein and is rich in fiber, both of which are beneficial for weight loss.
Baked beans are low in fat and calories, but will provide a filling and delicious breakfast.
Including grains and legumes in your diet may help balance blood sugar levels (which in turn keeps sugar cravings at bay).
Half a box of cereal contains up to 10g of protein and only 160 calories. It’s the perfect topping for some whole-grain toast with veggies.
