Oatmeal
Oats are a rich source of the soluble fiber beta-glucan, which helps slow down digestion and increase feelings of fullness. A study published in the American Journal of Clinical Nutrition found that daily consumption of oats can effectively reduce belly fat by controlling blood sugar levels and reducing cholesterol levels.
You can use oats with nut milk or fresh fruit to increase nutritional value.
Lentils and other beans
Lentils, black beans, and kidney beans contain large amounts of fiber and plant protein, which help increase feelings of fullness and reduce calorie intake. Research from the Journal of Obesity shows that people who regularly consume beans have smaller waists than those who do not.
Lentil soup or bean salad is an ideal choice to help reduce belly fat.
Butter
Avocados are a rich source of monounsaturated fats and fiber, which help reduce belly fat. People who eat avocados daily have lower levels of belly fat due to their ability to regulate fat-storing hormones and reduce inflammation.
Adding avocado to salads or smoothies can help boost weight control.
Kale and spinach
Leafy greens like kale and spinach are not only high in fiber but also very low in calories, helping to reduce belly fat without adding excess calories. According to the European Journal of Nutrition, adding greens to your diet helps reduce belly fat by boosting metabolism and eliminating toxins.
Apple
Apples contain pectin, a soluble fiber that helps prevent the body from absorbing too much fat and sugar. Research from the Journal of Functional Foods has shown that eating an apple a day helps reduce belly fat thanks to its ability to lower the glycemic index and stimulate digestion.
You can have apples as a snack or add them to your oatmeal breakfast.
Chia seeds
Chia seeds are rich in soluble fiber and omega-3 fats, which help reduce belly fat by controlling calorie absorption and improving feelings of fullness.
Regular consumption of chia seeds helps reduce inflammation and promote fat burning. Combining chia seeds with yogurt or detox water is a great way to increase fat loss.
Why does fiber help reduce belly fat?
Fiber, especially soluble fiber, when entering the stomach will form a gel that slows down the digestion process, stabilizes blood sugar levels and reduces hunger. In addition, fiber also improves intestinal microflora, supports metabolism and burns fat more effectively.
