Which food reduces fat

So stop these bad habits that give you belly fat , and instead, incorporate these healthy fat burning foods into your diet to whittle your waist and bring your midriff back in line. Who knew there was a connection between a spicy pepper scorching your mouth and burning your belly fat? Scientists did! According to a study in the American Journal of Clinical Nutrition , daily consumption of one of the compounds found in pepper capsaicin speeds up abdominal fat loss by boosting the body's ability to convert food into energy.

It also acts as a natural appetite suppressant: men who ate spicy appetizers consumed fewer calories at later meals than those that did not, a study by Canadian researchers found. All you have to do to reap the benefits is use a pinch of cayenne pepper to season grilled fish, meats, and eggs. A scoop of guacamole is one of the most effective fat-burning, hunger-squashing snacks known to man. Not only are avocados rich in vitamin B6—which directly counteracts the belly-fat-building stress hormone, cortisol—they're also full of monounsaturated fat.

This healthy fat may actually prevent body fat distribution around the belly by down-regulating the expression of certain fat genes, according to research in the journal Diabetes Care. These same satiating fats may also be the reason behind another study that found people who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. Carbs are not the enemy. Not whole-grain carbs, that is.

People who ate three or more daily servings of whole grains such as oats had 10 percent less belly fat than people who ate the same amount of calories from processed white carbs bread, rice, pasta , according to a Tufts University study. It's theorized that this is due to whole grains' high fiber and slow-burn properties, which keep you satiated longer. The fat-burning equation is simple: Protein builds muscle.

It's also a rich source of anti-inflammatory omega-3 fatty acids, which fuel fat burning, block fat storage and aid weight loss, she explains. The phrase "slow carb" is anything but sluggish when it comes to blasting fat. Slow carbs are digested slowly, which keeps you feeling fuller and energized longer—and sweet potatoes are one of them. Among the magic ingredients here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance , which helps your body efficiently convert calories to energy rather than stored as fat.

And their high vitamin profile including A, C, and B6 give you more energy to burn at the gym. If there's such a thing as a muffin-top-melting tea, this is it. White tea works in three distinct ways to help strip away fat from your body. A study published in the Journal of Nutrition and Metabolism showed that white tea can simultaneously boost lipolysis the breakdown of fat and block adipogenesis the formation of fat cells.

If you thought losing weight would mean giving up all your indulgences, look no further than dark chocolate. Louisiana State University researchers found that gut microbes in our stomach ferment chocolate and boost our body's production of gut-healthy polyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation. Add fruit to the chocolate to boost fermentation and the release of the compounds.

Make sure you go with chocolate that has a cacao content of 70 percent or above—these have the highest concentrations of antioxidant polyphenols. Berries are packed with polyphenol antioxidants that will help burn fat—and prevent it from forming—as well as boost your workout benefits by improving blood flow to your muscles.

According to a Texas Woman's University study , mice that ate three daily servings of berries had 73 percent fewer fat cells. Pop some of the blue guys into your next smoothie and boost the fat-burning potential: blueberries are a potent source of resveratrol, an antioxidant which an International Journal of Obesity study showed could convert excess harmful white fat in mice into calorie-burning beige fat, which correlated with a 40 percent decreased risk for obesity. And when it comes to the sugar content in fruit , berries rank favorably on the list but are still a powerful way to curb cravings for sweets.

Sunny side up, scrambled, hard-boiled, or fried—it doesn't matter. A pan, spatula, and carton of eggs are all you need to fry some serious flab. Eggs are one of the best sources of choline, a major fat-burning nutrient that helps turn off the genes responsible for belly-fat storage. Bonus: eggs are a great source of lean protein, which can set the fat-burning pace for your entire day when eaten for breakfast. In a study of 21 men published in the journal Nutrition Research , half were fed a breakfast of bagels while half ate eggs.

The egg group were observed to have a lower response to ghrelin, were less hungry three hours later and consumed fewer calories for the next 24 hours! Research suggests these magical pulses are one of the closest things we have to a fat-burning pill. For starters, beans are a great source of resistant starch, a type of slow-digesting, insoluble fiber that feeds the healthy bacteria in your gut, triggering the production of the chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing inflammation.

They're also one of the top sources of soluble fiber. A recent study by Wake Forest Baptist Medical Center researchers found that for every additional 10 grams of soluble fiber eaten per day, a study subject's belly fat was reduced by 3. Black beans? One cup boasts an impressive 4. You say tomato, I say 9-oxo-ODA. That's the name of a compound found in the brilliant red fruits that Japanese researchers recently discovered can effectively activate your DNA to burn more fat.

They are high in protein and good fats, which are both beneficial for offsetting hunger over long periods. For example, one study from , published in the Journal of Nutrition and Metabolism , found that including nuts in the diet over 12 weeks led to improvements in diet quality, without any weight gain. Fish is a type of healthful food that contains vital omega-3 fatty acids.

Oily fish such as salmon are particularly high in long-chain fatty acids that are difficult to find elsewhere. Fish is also high in protein. Dietary protein can offset hunger , and it is an important tool for weight loss. Yogurts can vary in their nutritional content. Plain yogurt, such as Greek-style yogurt, is the most healthful. It contains a variety of vitamins , minerals, and probiotics.

Yogurt also contains different types of protein, such as casein and whey. A study from that appears in the Nutrition Journal shows that eating high-protein yogurt can have benefits for appetite control, offsetting hunger, and lowering overall food intake. Peas are high in vitamins, minerals, and fiber. They also contain complex carbohydrates , which are a good source of energy. A study that appears in the Nutrition Journal explains that the protein contained within split peas has a greater impact on reducing hunger than whey protein from milk.

Eggs are rich in vitamins, minerals, and other nutrients important to health, report the American Heart Association AHA. They are high in cholesterol , but there is no evidence to suggest that eating cholesterol causes high cholesterol in the body. Eggs are also an excellent source of protein and can help control appetite.

A study in the journal Nutrition Research found that eating eggs at breakfast had a positive impact on controlling hunger and food intake later in the day. A systematic review, published in the journal Appetite , shows that capsaicin may increase fat burning and reduce appetite. Not only do they count as one of your five-a-day portions. Blueberries are brilliant for burning fat — especially belly fat.

One animal study on rats found that those who ate a diet rich in blueberries lost abdominal fat. And saw other health benefits like low cholesterol and improved glucose levels. Adding a host of hearty whole grains to your diet can help aid fat loss in the future. Think healthy bulgur wheat , quinoa, brown rice, a bowl of beneficial oats and whole grain breads and cereals.

Indeed science agrees, with one study in the American Journal of Clinical Nutrition finding that a research group who added whole grains to their diet lost more body fat than those who continued eating refined grains.

The same group also boasted a significantly loss in belly fat too. And the reasoning behind this is that when digested, less calories from whole grains are retained overall. Porridge for breakfast and quinoa on your salad anyone? Dietician Claire swears by chia seeds as one of the best fat-burning foods out there. And they provide minerals and vitamins to support the conversion of fat to energy.

One study found that the fibre and low-carbohydrate content of chia seeds was responsible for people feeling fuller for longer. Whilst another study in the same year, recorded that overweight adults who ate 30g of chia seeds daily for six months lost weight around their middles and body overall.

Did you know that you can burn fat by eating spicy foods like chillis and peppers? Nutritionist David notes that a little heat can go a long way to aiding your weight loss goals:. Thermogenesis works by raising our body temperature, and people may find they burn more calories during this process just by being warm.

Indeed, a study credited chilli as one fat burning food that facilitates weight loss. It found that the active substance capsaicin in chilli aids thermogenesis and improves insulin levels in the body. Whilst in one Canadian study, researchers reported that men who ate spicy appetisers consumed less calories than those who chose a non-spicy option. Spicy chicken wings or spring rolls anyone?

You can additionally reap the fat burning rewards of chilli without eating it. But it turns out that this spice has more than one special role in weight gain prevention.

Scientists at the University of Michigan found that cinnamaldehyde — an essential oil present in cinnamon — can help burn fat. Much like capsaicin in chilli, this oil activates thermogenesis. This is the metabolism process where heat helpfully burns calories. Per 1 cup full fat Greek yogurt: cal, 11 g fat, 9 g carbs, 5 g sugar, 80 mg sodium, 1 g fiber, 22 g protein.

In one cup of blueberries , for example, you get fewer calories about 84 and more grams of filling fiber 3. Raspberries 1 cup : 64 cal, 1. Blueberries 1 cup : 84 cal, 0. Blackberries 1 cup : All cooking oils with the exception of coconut oil are chock full of monounsaturated fats, at about 14 grams per tablespoon, to promote fullness and keep you from mindlessly snacking. She recommends it for basically any kind of cooking except frying, since it'll smoke up your kitchen.

Time for some avo toast! Fish is a great option to help build muscle and keep you full. One four-ounce serving of cooked wild salmon has about 29 grams of protein for just calories. Salmon also has about nine grams of fat, mostly from heart-healthy omega-3 fatty acids, which studies show may support efficient fat-burning and reduce inflammation, says Cording. M ackerel 4 oz : cal, Plus, it has a ton of fiber at three grams per fruit.

Per grapefruit: 74 cal, 0. But skip the supplements and extracts, which Cording says can harm your liver. Get your fix from a brewed cup instead. Plus, she says many of her clients find that adding heat to food with cayenne powder or full peppers helps them feel more satisfied and less likely to overeat. Per chili pepper: 2 cal, 0 g fat, 0. Per Tbsp cayenne pepper: 17 cal, 0.

Dark, leafy veggies contain loads of iron 1. Per 2 cups: 7 cal, 0. People often cut carbs for weight loss, but regularly eating complex carbohydrates oats, buckwheat, brown rice actually helps your metabolism.