The Top 5 Foods to Lose Belly Fat

lemon water cayenne pepper apple cider vinegar chia seeds and kombucha the top five foods Google said

I should eat to lose belly fat while this will lead to the most uncomfortable dump of your life these won’t do anything

to get rid of belly fat let’s cut through the BS and look at the real size behind foods that can actually help you lose belly fat food number one has to do with something called calorie density here’s

what 200 calories of strawberries looks like here’s 200 calories of oranges watermelon spinach zucchini mushrooms

broccoli fat-free popcorn carrots green peas boiled potatoes shrimp and ground chicken breasts basically

most fruits vegetables and low-fat foods classify as a low calorie density food whereas here is what 200 calories of

a higher calorie density food like granola looks and here’s 200 calories worth of chocolate covered pretzels trail

mix muffins ice cream cheese pork chop up ground beef and peanut butter now these low calorie density

foods are so effective because your body is designed to hold on your belly fat so the only way to get rid of

it is to adhere a calorie deficit for long enough simply put you need to eat less but there is a workaround you

see Studies have shown that feeling full is more likely to make a person stop eating then is the calorie content

of food consumed and Studies have shown people who eat lower calorie density Foods consume fewer

calories every day but end up eating more actual food think about it you can eat 400 calories of double stuffed

Oreos and actually get even more hungry after or you could eat 200 calories of strawberries and pretty much

eat yourself sick this is what makes high calorie density Foods so easy to overeat but that doesn’t mean

you should completely restrict yourself from them you just want to eat less of them and instead add more low

to moderate calorie density Foods into your diet for example for breakfast instead of having high sugar granola

go for a whole grain cereal with fruit or instead of having two pieces of toast have one piece with a side of raspberries

in your morning coffee instead of whole fat milk or cream have skim milk or cashew for

dinner instead of having two cups rice have one cup of rice and green peas or a side of vegetables when you’re

watching TV and snacking instead of having trail mix or chips have some fat-free popcorn for dessert instead

of one cup of regular ice cream have just half a cup with some fruit believe me these small changes to your diet will

make it almost effortless for you to start losing fat especially when you pair it with the second food on our list so

depending on the type of food you eat your body will burn a certain amount of calories just to digest that

food research suggests that for carbs like rice and potatoes it burns about five to ten percent of those calories

for digestion for fats like butter nuts and oils it’s much lower between zero to three percent whereas for protein

like chicken or fish it shoots all the way up to around 15 to 30 percent this is what’s known as the thermic effect

of food and as part of what makes our next Food lean proteins so effective for fat loss one study actually tested

this by having subjects live in a lab where

researchers could measure how many calories they burned every day put one group of subjects on a high protein

diet and two other groups on a low protein diet subjects on the high protein diet ended up burning about 70

calories more per day with another study of similar design finding a result now to be honest if you crunch the

numbers the fat loss benefit you get from this isn’t anything to get too excited about but the importance

of having enough protein when losing fat goes far beyond this it’s the most important food to help you maintain or

even build more muscle as you lose fat which is going to help you look better once you get lean enough

to lose your belly fat but it also seems to correlate well with preventing fat regain after your diet is over

but it’s important that you pick the right types of protein because they’re not all created equally and this

goes back to calorie density you see some protein sources they contain significantly more calories

relative to the amount of actual protein they deliver typically these are high fat protein foods like ground beef steak

eggs pork chop and sausage whereas the lean proteins they deliver significantly more protein

and for fewer calories egg whites shrimp protein powder low-fat Greek yogurt extra lean ground beef

chicken breast turkey tofu and Whitefish are all great examples you can still have the fattier protein

sources in moderation but by eating mostly leaner proteins you’ll not only consume fewer calories

but you can also potentially swap those saved fat calories for something else for example instead of having four whole eggs and toast if you

had two whole eggs with

some egg whites you’d be able to add a serving of fat your meal such as peanut butter onto the toast

or instead of having normal ground beef you can have extra lean ground beef and that’ll leave you some room

to top the meal with cheese or have some dark chocolate afterwards but choosing leaner proteins also

comes with one more unique benefit for fat loss and it has to do with a third food on our list omega-6 poofa

all right so remember how I recommended to moderate your intake of high fat foods while that is true you

still need about 20 to 30 percent of your

calories to come from fats support your General Health and hormones but it seems like the specific types of fat you eat

matter when it comes to belly fat but not the belly covering your abs the deep belly fats surrounding your organs that’s

associated with serious health implications illustrating this is a 2012 clinical trial that took 67 abdominally obese subjects

and had them follow a 10 week diet plan designed to maintain their weight all the subjects ate the same amount of calories

and the same amount of protein carbs and fats the only difference was one group had most of their fats come from

saturated fat in this case butter whereas the other group had most of their fats come from what’s known as omega-6

polyunsaturated fat or pufa for short which are found in foods like nuts and vegetable oils such as sunflower oil

so after the 10 weeks despite little to no changes in their body weight the saturated fat group ended up gaining

a significant amount of liver fat Which is far worse for your health compared to

the belly fat covering your abs whereas

the polyunsaturated group again despite little to no changes in their body weight they ended up losing a significant

amount of liver fat another study conducted in 2014 found similar results but this time a young normal weight individuals

were put on a weight gaining diet one group was fed muffins high in saturated fat whereas the other group was fed muffins

high in omega-6 pufa after seven weeks the

saturated fat group gained significantly more liver fat significantly more visceral fat and

significantly less lean mass than the pufu group some so to potentially avoid building up this dangerous fat in the belly

and organs try to moderate the amount of daily fats you get from saturated sources such as bacon cheese butter cream

and fatty Meats like pork and beef Instead try to have more of your fats come from foods rich in omega-6 pufa such as nuts

seeds and Seed oils as well omega-3 pufas which have been shown to have other health benefits and can be found in

sources such as salmon tuna and flaxseed so the fourth

food on the list is a controversial one and it was put to the test in a 2015 study where researchers took 300 overweight

individuals and had them start the same weight loss program only difference was one group assigned to drink an additional

24 ounces of water every day whereas the other group had to drink that same amount but with what the researchers called

a non-nutritive sweetener which include diet sodas and pretty much any sugar-free drink here is a graph of the one year

results notice that the sugar-free group not only

experienced significantly greater weight loss but they were also better able to keep that weight off for good now what

was the reason behind this well water group ended up reporting an increase in hunger throughout their diet whereas a group

with sugar-free drinks they reported no change in their hunger so it’s possible that in the water group limiting access to Sweet

beverages may have promoted their desire to satisfy their Cravings from other sources like candy and desserts I’ve definitely

noticed this as well I personally always

keep my fridge stock with some kind of sugar-free drink or diet soda and whenever a craven hits during the day or

after a meal rather than going for some candy or chocolate oftentimes just having a sugar-free drink is all I’ll need to

satisfy it not mention that if you’re someone who regularly consumes sugary drinks or sodas then making this simple

switch alone can easily save you hundreds of calories a day but let me know in the comments below what you think

and if you’ve had any success by making the switch over to diet sodas or

sugar free drinks so far I’ve given you a lot of great food options to lose fat but let’s be honest some of the foods I

mentioned won’t appeal to you sure zucchini is a low calorie dense food and yes egg whites are a great lean protein

Source but if you don’t enjoy those Foods then don’t force yourself to eat them the key to making your diet stick

is to eat number five on your list favorite foods for example here’s Matt one of our built with science members who

lost almost 80 pounds with our program and by eating healthy foods that

he actually likes he loves mushrooms so he eats lots of them he also loves black beans and eggs so he makes

breakfast burritos five times a week and for me personally I love wraps burritos and Shawarma so I make one pretty

much every single day but I’ll incorporate what I taught you earlier by using a low calorie wrap or pita adding plenty

of veggies using a lean protein source and then adding fats or calorie dense condiments in moderation so pick

a handful of your favorite foods from each of the categories we went through

through add a couple of your favorite treats to have every now and then that’s pretty much your diet it’s as simple

as that guys and if you want someone to take care of all the guesswork for you and create a training and diet plan

full of foods you actually enjoy and

can stick to then head build with science.

com and take our free quiz to find the best science-based plan for you and your body it’s worked for thousands

of others and it will work for you highly recommend giving this a next to learn about what I believe

is the most underrated exercise to lose belly fat and just lose in general thanks for time and I’ll see you next time