Fruits are rich in vitamins, minerals, dietary fiber, and antioxidants (4). Dietary fiber improves digestion, increases the number and variety of good gut microbes, improves metabolism, and helps lower blood pressure (5).
Other fat-burning fruits include apples, watermelons, grapes, and strawberries (8), (9), (10). However, make sure not to overdo it with fruits. Even though they contain lots of vitamins and minerals, they also contain sugar.
Pulses (or dal ) are protein-rich and low in calories and fat. The lean protein present in pulses helps build lean muscle mass, speeds up metabolism, and improves overall body function (11). Simply boiled dal is healthier than fried or spiced up dal.
Fish are great sources of protein and omega-3 fatty acids (12). Proteins help build muscle, and omega-3 fatty acids reduce inflammation in the body and increase metabolic rate (13), (14). Also, the lower the inflammation, the lower the chances of gaining weight that is triggered by stress and inflammation.
Almonds keep your stomach full for a long time due to their healthy fat and protein content. They are good sources of nutrients for vegetarians to burn fat. They are also rich in omega-3 fatty acids that increase energy and metabolism (15).
5. Beans And Legumes
Beans and legumes are good sources of protein, fiber, vitamins, and minerals. Consuming them regularly can help suppress hunger pangs, thereby preventing overeating. They are also great sources of protein for vegans and vegetarians. Try to mix three different legumes to provide your body with different micronutrients (16), (17).
6. Spinach And Other Green Vegetables
Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are rich in vitamins, minerals, antioxidants, and dietary fiber (18), (19). These vegetables can help reduce belly fat by increasing satiety, reducing inflammation, and aiding digestion (20), (21).
7. Dairy Products
Full-fat dairy products are recommended as they are loaded with nutrients and can keep you satiated for a long duration, thereby aiding weight loss (22). Slim or skimmed milk is devoid of these nutrients and does not keep your hunger pangs at bay as effectively as full-fat dairy products.
Oats are rich in fiber and aid digestion. They contain insoluble fiber and carbohydrates that curb your hunger and give you energy for your workout (23). Eat oatmealin the morning with some nut butter or nuts for added protein. When buying oatmeal, make sure that you choose one that is flavorless as flavored oats contain sugar and chemicals.
9. Peanut Butter
Peanut butter is a great option to sweeten your breakfast or smoothies. The nut butter is loaded with protein, vitamin E, iron, potassium, zinc, antioxidants, dietary fiber, and polyphenols (24). Consume a handful of soaked or boiled peanuts as a snack to curb hunger pangs. Do not go overboard and consume too many peanuts as they are calorie-dense.
10. Extra Virgin Olive Oil
Cooking with extra virgin olive oil is good for weight loss and general health because it helps lower LDL (bad) cholesterol and increases the levels of HDL (good) cholesterol (25). It is a weight loss-friendly and heart-friendly oil that you can use to cook or season your food.
Content created and supplied by: Ebutex101 (via Opera News )
Opera News is a free to use platform and the views and opinions expressed herein are solely those of the author and do not represent, reflect or express the views of Opera News. Any/all written content and images displayed are provided by the blogger/author, appear herein as submitted by the blogger/author and are unedited by Opera News. Opera News does not consent to nor does it condone the posting of any content that violates the rights (including the copyrights) of any third party, nor content that may malign, inter alia, any religion, ethnic group, organization, gender, company, or individual. Opera News furthermore does not condone the use of our platform for the purposes encouraging/endorsing hate speech, violation of human rights and/or utterances of a defamatory nature. If the content contained herein violates any of your rights, including those of copyright, and/or violates any the above mentioned factors, you are requested to immediately notify us using via the following email address operanews-external(at)opera.com and/or report the article using the available reporting functionality built into our Platform See More