Meals help lose belly fat

Top a sandwich with mashed avocado, or make a summery side salad with chopped avocado, cherry tomatoes, basil, and lemon juice. While probiotics encourage the growth of good bacteria, prebiotics feed the ones you already have. When you eat prebiotic foods like onions and leeks, they produce butyrate, a metabolic wonder drug that improves insulin sensitivity and increases the amount of fat you burn, says Rafael Kellman, M. Now that it's summer, pop either on the grill to bring out their sweetness. Drizzle with olive oil, salt, and pepper and cook until golden. This Mexican root vegetable contains inulin, a type of fiber that slows down the absorption of blood sugar to help you feel fuller longer, Kellman says.

It's also high in magnesium and manganese, two vitamins needed for digestive enzymes to function at their peak. Add chopped jicama to give salads a nice crunch or shred it in your favorite summer slaw. Lipman suggests sipping it as soon as you wake up and after each meal. When digestion is robust, your body breaks down food better and absorbs more of its nutrients, both of which help you maintain a healthy weight and flat belly.

Bok choy, spinach, kale — healthy organisms in the gut , which needs trillions of good bacteria to function at its best, says Lipman. Craving something sweet? This fruit — along with colorful radishes, tomatoes, and carrots — contains arabinogalactans, a plant-based fiber and prebiotic that feeds the friendly bacteria that help your metabolism function optimally.

The fiber also kills E. Having a hearty bowl of oatmeal for breakfast isn't just delicious, it's great for your waistline. To really prevent any trips to the vending machine between meals, Taub-Dix recommends adding a spoonful of nut butter to your oats.

If you have a big-time sweet tooth, grabbing a grapefruit could help cut back on calories from late-night treats. Sorry, brain, but you just got played. Canned tuna could be your solution to a flatter belly — and it'll only cost you around 80 cents a pop.

Instead of making tuna salad with fatty mayo, try Greek yogurt instead. The mix makes the perfect filling for a healthy lettuce wrap or stuffed into an avocado half.

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If you're not ready to devour full-on seaweed chunks just yet you're not alone! Adding a teaspoon of the pretty blue-green algae into your smoothie every day will help curb cravings, fight illness, and — of course — help you burn off pesky belly fat. Chia seeds might look small, but they sure are mighty.

The tiny seeds can expand 10 times their weight in water, turning into a gel-like substance chia pudding, anyone? Now You Know. Celebrity News Dr. Latest Fitness. Get Daily Fitness Inspiration Right in your inbox. Customize Select the topics that interest you:. Working Out. Weight Loss. We're Hiring! Terms Privacy Policy. A study in the journal Phytotherapy Research found that feeding obese mice a high-fat diet coupled with pu-erh tea extract decreased their total body weight and cholesterol levels.

These bite-sized berries are as mighty as they are tiny. In a study in the Journal of Medicinal Food , blueberries were shown to reduce abdominal fat, triglycerides, and total body weight. A review in the journal Nutrients also noted blueberry consumption is inversely related to obesity. Next time you're making a yogurt parfait, don't forget to toss in some blueberries!

If you like to start your day with oatmeal, we're definitely commending you.

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But you're better off getting introduced to oat bran, oatmeal's overachieving cousin. Oat bran boasts even more protein and fiber—6 grams of protein and fiber each per calories—which means you'll feel fuller for longer , and avoid the soft, tempting whispers of office donuts lurking around. Pickles are filled with water, vinegar, and fiber, and barely any calories!

In fact, just one cup of the pickled cucumbers pack in two grams of fiber for only 16 calories. Not to mention, studies show that acidic foods like vinegar help increase the body's carb-burning rate by up to 40 percent. Once your body burns off carbs, it moves onto torching fat, which can help you finally rock your skinny jeans muffin top-free. To get the most nutritional bang for your buck, freshly grind your flaxseeds right before using them. Just one tablespoon has about 2.

Flaxseeds are also rich in fiber, which can help you lose your gut. A Annals of Internal Medicine study found that by increasing the amount of fiber you eat each day to 30 grams while keeping calories the same, you can lose weight, lower blood pressure, and improve your body's insulin response. Whether you're adding them to your breakfast bowl or noshing on them to beat the 2 p.

Piperine, a fat-frying compound found in black pepper, has been shown to trigger adipogenesis in human cells and increase fat metabolism in mice , resulting in a decrease in waist size, body fat, and cholesterol levels. Fortunately for those who've set a goal to ditch the gut, you can sprinkle black pepper on practically anything! Good news chocoholics: you can now bite into another square sans guilt. Louisiana State University researchers found that eating moderate amounts of dark chocolate can reduce overall body fat and shrink your waistline, thanks to the dessert's heart-healthy and anti-inflammatory flavonoids.

Before you go on a cocoa spree, make sure you buy a bar with at least 70 percent cacao and avoid bars that list "alkalized" chocolate in their ingredients those have a significantly reduced flavonoid content. Just half a cup of quinoa has 12 grams of hunger-quelling protein and fiber, as well as all nine amino acids—making it a complete protein.

It's also a potent source of gut-busting nutrients like zinc and magnesium.

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Additionally, quinoa has the highest level of betaine, according to a Food Chemistry study. Why is that important? Well, a Nutrients study linked betaine supplementation to a revved metabolism and inhibition of fat production, which can get you to lose your gut for good. Just like white tea, green tea contains powerful catechins that can rev your metabolism significantly.

In fact, a study by Japanese researchers found that participants who consumed milligrams about one bottle of catechins via green tea daily had significantly lower BMIs and smaller waist measurements than those who didn't sip. Asparagus can help you score the body you've been dreaming of thanks to its plethora of benefits like vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, protein, and fiber.

The best part? Just a cup of these skinny spears have nearly three grams of hunger-quelling protein and fiber each for just 27 calories! Eating an entire eggplant may seem intimidating at first have you noticed how huge they are? Just one unpeeled eggplant contains 5. Not sure how to give this nutritional superstar a go? Grill an eggplant with a drizzle of olive oil and munch on it as a snack or toss it atop your favorite healthy pizza.

We love Greek yogurt because of its ultra-rich creaminess and protein punch, but kefir just takes the tang to the next level. Beyond the satiety-inducing protein, the probiotics in kefir can help rev your weight loss efforts. Although the study was conducted on rats, there's no reason for us not to add some creamy kefir to our diets. Each slice of grapefruit you add to your salad acts like a match to spark your body's fat-burning ability.

A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. What's behind the gut-busting effect?

The fruit is rich in phytochemicals, bioactive compounds that recent research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat. Kamut, a lesser known grain native to the Middle East, is bursting with slimming omega-3 fatty acids while boasting a high protein count and remaining low in calories. Not only can kamut help you say good riddance to the gut, it also reduces cholesterol, blood sugar, and cytokines, which cause inflammation throughout the body, a study published in the European Journal of Clinical Nutrition found.

Don't tell quinoa, but kamut makes a delicious addition to any salad bowl! Although olive oil contains fat, it actually contains a type of healthy fat that has been found to decrease levels of fat-storing inflammation.

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According to a review published in the International Journal of Molecular Sciences , a polyphenol only found in unrefined extra virgin olive oil—oleocanthal—reduces inflammation in a similar way that ibuprofen does: it prevents the production of two pro-inflammatory enzymes, COX-1 and COX Lower levels of inflammation on the inside of your body means less belly fat on the outside. Unless you're going low carb for a few days we don't recommend it for longer periods of time , there's no reason not to pop a potato into the oven.

In an Australian study that measured the satiating index of 38 popular foods, researchers discovered that potatoes were not only more filling and satisfying than diet no-nos like doughnuts and cake, they also ranked higher than healthy picks like brown rice and oatmeal.

The Best Meal Plan To Lose Fat Faster (EAT LIKE THIS!)

In fact, participants reported eating less food throughout the day when they consumed these potassium and fiber-rich spuds. Lentils are one of the most affordable plant protein sources out there that also work to reduce inflammation, lower cholesterol, promote fat metabolism, and quell that ravenous appetite.

Because lentils are a resistant starch, their slow-digesting fiber triggers the release of acetate, a molecule in the gut that signals the brain to put the fork down. Don't believe us? They were also linked to weight loss and reduced body fat percentage. Why's that?