Blast belly fat effortlessly by eating these four simple foods
When it comes to weight loss, many people believe that snacking on a salad and restricting your diet is the only way to shed those pesky pounds.
Losing weight means you have to burn more calories than you consume, which is often carried out by reducing calories from food and drink, and increased physical activity. According to a recent NHS health survey, nearly two-thirds of the English population aged 16 and above are overweight or obese. Being overweight can increase the risk of heart problems, diabetes and cancer.
Eating a healthy and balanced diet is key to blasting fat, but knowing where to start can be difficult due to the abundance of information available on fad diets. Here are four essential foods to include in your weekly shop to help you achieve your weight-loss goals ahead of the holiday season.
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Losing weight means you have to burn more calories than you consume (Getty Images/iStockphoto)Yogurt
The dairy product is both low in calories and fat, making it a fridge staple if you’re looking to shake off those pounds. Not only is it packed full of nutrients - including protein and calcium - it has also been linked to healthy blood pressure and cholesterol levels.
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It contains probiotics which can boost your digestive health, while also combating bloating and excessive gas. The tasty snack is a popular source of vitamins and minerals too, with zinc, iodine, potassium and vitamin B5 all active within yoghurt.
Studies have also shown that eating yoghurt as part of a healthy diet can help prevent long-term weight gain, which is good for the heart. Research from the University of Tennessee found that participants who ate 18 ounces of yoghurt per day (as well as reducing their overall calorie intake) lost, on average, 81 percent more belly fat compared to those who opted to diet without eating yoghurt.
Chocolate
Famed for its sweet taste and high sugar content, chocolate may seem like the last thing on your shopping list if you’re looking to blitz fat. But kick starting your day with a piece of chocolate could actually supercharge your weight loss.
One study, published in the FASEB Journal, found that chocolate could be a delicious relief for people who want to blast pounds, but don’t want to give up their favourite food. Researchers suggested that eating a little bit of chocolate early in the day could help reduce glucose levels in the blood and fat burn.
Researchers have found that eating chocolate early in the day could help burn fat (Getty Images/iStockphoto)They added that snacking on chocolate before bed may be beneficial as it could alter metabolism and lead to more regular sleep patterns. Dark chocolate is recommended because studies have shown it can help reduce blood pressure and lower the risk of heart disease.
Pasta
Pasta can be one of the first foods people cut out when they’re drying to restrict their carb consumption, but experts say it should return to the menu. Previous studies have found that people shed more weight when they regularly include pasta in their diet.
Nutritionist Emma Beckett of the University of Newcastle wrote in The Conversation: "So instead of quitting spaghetti, consider reducing portion sizes."
According to The Sun, a portion of pasta (145g) contains around 7.7g of protein - a macronutrient which has been shown to help aid weight loss by keeping you full for longer. Emma also advises swapping to wholegrain pasta, which contains higher fibre content and benefits for gut health.
Studies have found that people shed more weight when they regularly include pasta in their diet (Getty Images)When pasta is cooked and cooled, some of the carbohydrates convert to resistant starch, added the nutritionist. WebMD says resistant starch is a type of carbohydrate that doesn't get digested in your small intestine, instead, it ferments in your large intestine and feeds “good” gut bacteria.
Berries
Adding berries into your diet plan can help you achieve that slimmer shape. Studies have found that eating red or blue coloured fruit - such as cherries, blackberries, blueberries and red grapes - can help you blast unwanted weight.
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The chemicals that give the fruit their colourful appearance can also burn stomach fat and help you get those flat abs you’ve been dreaming about.
How much food to eat to lose weight
Dietitian Melissa Meier has revealed the exact amount of food you should be eating daily to lose weight, these include:
Two servings of fruit - one serving would mean an apple, two kiwi fruits or a cup of berries
Five servings of vegetables - one serving is a cup (about 200g) of raw vegetables or half a cup (100g) of cooked veg.
Six portions of carbs (preferably wholegrain) - one portion is the same as one slice of bread or half a cup of cooked pasta, noodles or rice
Two and a half portions of dairy or alternatives - One serving is one cup of milk or two slices of hard cheese
Two and a half servings of protein - One serving is just 65g of cooked red meat, 80g of cooked poultry, 100g of cooked fish or 170g of tofu. Protein consumption should be spread throughout the day
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