Burn Belly Fat With These Foods
There are several reasons why we accumulate belly fat. The most common one is having an apple-shaped body. Those who are apple-shaped tend to put on weight around the middle giving one an outline of an apple. Belly fat is usually calculated by measuring the circumference around your waist using a tape. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is a cause for concern and is generally known as abdominal obesity.
The major factors responsible for belly fat accumulation are excessive tat consumption or junk food, wrong workout or a decrease in metabolism. Lack of adequate sleep. high stress or age may also contribute to an increasing girth. The only way to reduce body fat is by exercising regularly and by including some belly fat busting diet strategies.
Diet Strategies
Control Your Portions: When you eat, do not exceed your daily calorie requirements. Sit at a table and savour the meal. Eat slowly. Do not multitask while eating.
Reduce Carbohydrate Intake: Reduce the intake of refined carbohydrates like white breads, pastas and pure sugars found in honey, dried fruits and sweet fruits.
Increase Fibre Intake: Fibre replaces calories in a meal by occupying a great amount of volume. It also creates a feeling of fullness. Consume plenty of fibre-dense foods like fruits and vegetables.
Increase Protein Intake: Protein is the most important macronutrient to lose weight. It takes longer to digest and hence creates a feeling of fullness. It also reduces cravings and boosts metabolism. Eating proteins such as lean chicken, fish, beans, tofu, low fat dairy and legumes is the best way to reduce belly fat.
Eat Foods That Boost Metabolism: Caffeine in tea. coffee and green tea helps boost metabolism, which in turn helps bum calories at a faster rate.
Eat Thermogenic Foods: Consuming spices like fennel, red or black pepper may help increase metabolism and calorie burning by enhancing thermogenesis, a process in which the body burns calories to utilize the food eaten, converting calories to heat.
Eat A Hearty Breakfast: The first meal of the day is the most energizing. A healthy breakfast helps kick-start the metabolic processes and prevents overeating.
Have A Light Dinner: A heavy dinner leads to weight gain, as most people are sedentary after dinner. The calories consumed are not utilized effectively and are thus stored as fat. A heavy dinner also impairs sleep and thereby helps pile on the pounds.
Eat Small Meals: Eat three smaller meals and three snacks daily. Eat every two hours to avoid becoming ravenously hungry. Never eat till you are completely full.
Do Not Skip Meals: Skipping meals confuses the body’s natural intelligence which tends to respond by conserving fat. Weight loss, if any, is marginal and only fat is stored.
High Fibre Red Rice With Eggs
Ingredients
- 2 cups water
- 1 cup red rice
- 2 tablespoons oil
- 4 chopped shallots
- 4 cloves garhc, chopped
- 1 chopped red chilli
- 1-inch ginger
- 1 teaspoon coriander powder
- I sliced carrot
- 8 chopped green beans
- 1/2 cup coconut milk
- 1/4 cup soy sauce
- 1/2 teaspoon molasses
- 4 boiled eggs
- 1 large lime, quartered
- 1 /2 cup fresh basil
- 1/4 cup toasted macadamia nuts
Prefaration
- Boil water in a pan, add the rinsed red rice to the boiling water and boil on high flame.
- Reduce heat and cook until the water is absorbed. Let the rice cool to room temperature.
- In a wok, heat oil on high. fry the garlic, green beans. ginger, shallots, chilli, carrot and coriander. Stir-try until the vegetables are crisp-tender.
- Add the molasses, soy sauce and coconut milk to the wok and bring to a boil.
- Halve the boiled eggs lengthwise and place in the pan, cut sides down. Simmer for 2 minutes.
- Mix the contents of the pan with the rice. Add basil and macadamias. mix well and serve with a squeeze of time.