if you're seriously trying to lose belly fat then you already know that diet is one of the most important pieces of the puzzle with a proper diet plan where you're eating the right foods in the right amounts you'll strip off layer after layer of body fat and you're gonna be saying goodbye to that belly fat forever however if you're eating the wrong things you'll only be setting yourself back further and further and with an improper diet plan you don't have to get used to loosening your belt notch after notch because your belly fat will be
there to stay so to ensure that you aren't making any mistakes with the food that you're selecting I want to go over the 20 best foods that you should be eating regularly to lose that belly fat for good the first food I want to start with is the avocado unlike other fruits that are loaded with carbs avocados are full of healthy monounsaturated fats specifically oleic acid they are also full of fiber which is going to help you feel full for longer another great thing about avocados that was discovered during a study from the Ohio State
University at Columbus is that avocados help you absorb more cartoon odes from fruits and vegetables up to 15 times more to be exact so not only will avocados help you burn fat but you'll also be strengthening your immune system and absorbing more cancer fighting Cardinals than ever next we have eggs eggs are great to incorporate into your diet plan because they're high in protein high in healthy fats and they can help you feel full for a very low amount of total calories eggs are also one of the most bioavailable sources of protein out there meaning
that your body can very efficiently digest absorb and assimilate the protein found in eggs having a solid protein source like eggs in your diet will help prevent muscle loss while you eat less calories to create enough of a deficit to burn fat let's move on to one of the best fruits you can eat while trying to lose belly fat berries compared to most other fruits berries are very low in carbohydrates while being full of vitamins and antioxidants these antioxidants can help improve blood flow delivering more oxygen to your muscles and your cells in general ultimately
this can help improve your workouts while assisting with the fat loss process the Lokar berries the e.r blackberries raspberries and strawberries blueberries are gonna be a bit higher in carb so to keep calories low stick with the other three the next food isn't really a food but instead it's a drink that has been proven very effective at helping you fight that belly fat apple cider vinegar apple cider vinegar has been shown to help people lose weight and waist circumference these aren't the typical animal studies that you constantly see that don't necessarily guarantee the same results
for human beings is that these are human studies one of these studies was 12 weeks long and it demonstrated that obese individuals could lose anywhere from 2.6 to 3 point 7 pounds just by consuming 1 to 2 tablespoons of apple cider vinegar per day it has also been shown to improve blood sugar spikes after meals and it could help increase fullness after a meal in fact one study showed that taking apple cider vinegar with a high carb meal could result in people eating 200 to 275 less calories for the day keep in mind you want
to make sure that you dilute only one to two tablespoons of the apple cider vinegar and water don't drink it straight up next I have another high-protein food for you and that's tuna tuna is a very lean fish that's pretty much entirely made up of protein this makes tuna a great option to increase protein intake without increasing calorie intake too much the important thing is if you you're buying canned tuna you want to make sure that you get the tuna in water not oil if you get the oil then all the extra calories that you
save from the low-fat fish will be canceled out fish in general is a great option for when you're trying to burn fat even a higher fat fish like salmon which is our next food that I want to go over salmon is loaded with high quality protein healthy omega-3 fatty acids that will help lower inflammation as well as many important nutrients it's also very filling and contains iodine which is an important nutrient for proper thyroid function to ensure that your metabolism is running optimally next we have green tea which is once again it's a drink that
can help speed up your fat loss now don't get me wrong sitting around drinking tea all day isn't gonna get you to lose your belly fat alone however green tea has a compound in it known as EC GC that has been shown in studies to help increase fat loss 3 cups of green tea per day or a supplement with EC GC can help enhance your fat loss when combined with a proper diet and exercise program you have a proper diet plan one of the number one foods that you should be eating that I should have
actually started off with are leafy green vegetables these include kale spinach collard greens arugula swiss chard and a couple more green vegetables in general are a great way to decrease hunger and increase fullness there are also not very calorically dense your stomach will be full from the volume as well as the fiber found inside leafy green vegetables for a very small caloric cost on top of that they're loaded with beta-carotene as well as plenty of vitamins and minerals moving on we have a bodybuilding staple food chicken breast chicken breast like tuna is a very lean
source of protein that leaves you feeling full for a small amount of calories consuming more protein throughout the day like chicken breast tuna eggs and salmon has been shown in studies to reduce cravings by 60% reducing your cravings is a great way to prevent late-night binge eating and that's a huge portion of the battle for a smaller waistline now that you have a couple good protein options let's talk about some great carb sources starting first with sweet potatoes sweet potatoes have a relatively low calorie content and they're slow digesting so they're gonna keep you full
for longer another reason why sweet potatoes are great at keeping you full is because they have a high amount of dietary fiber which takes up a lot of room in your stomach and prevents over eating oatmeal is another slow digesting carbohydrate full of fiber that will leave your stomach feeling full it also can help improve digestion which may be very useful if you're eating a high-protein diet even though oats are great you have to be careful because not all oats are created equal flavored instant oats are full of added sugar and obviously that's not going
to help you who's very much fat at all trying stead to get plain oatmeal and flavor it yourself with something like cinnamon another great carb source for losing belly fat is beans beans are one of the highest protein plant-based foods available so many people assume that it falls under the category of a protein source however even the highest protein beans like black beans will still contain a lot more carbs than protein so there's still primarily considered a carb source regardless they're a great carb source because they're filled with fiber and protein there are now a
lot of bean based products available that you can incorporate into your diet plan as well things like black bean pasta being potato chips as well as black bean burgers are all worth looking into to make your diet more enjoyable and versatile one last card that I want to mention is my favorite carb to eat to help build muscle as well as to help burn fat just like the sweet potatoes and the oats brown rice is slow digesting and full of fiber and it's also full of something known as resistant starch which can help boost the
metabolism and burn fat a half cup serving of brown rice contains one point seven grams of resistant starch moving away from foods high in carbs the chili pepper is another great food to incorporate into your diet not only can eating Chili Peppers temporarily increase your metabolism it also has great benefits for your appetite one study showed that eating just one gram of red chili peppers reduced appetite and increased fat-burning in people who didn't eat Chili Peppers regularly let's move on to grapefruit it's no secret that grapefruit is recommended in many different fat loss diet plans
but does it really help people lose more weight or is it just another fad diet Ecstatic II well it turns out there was a 12 week long study done on ninety obese people in which they would eat half a grapefruit before their meals this actually did lead to a weight loss of 3.5 pounds and also improved insulin sensitivity with less insulin resistance it becomes easier to burn fat faster another great food to reduce belly fat is soup by having soup before your meals it'll help reduce the total amount you eat for the day of course
it's very important that you're just not eating any random soup soups are very high in calories and carbs and when you start adding things like croutons to your soup you're no longer looking at a meal that's gonna help you lose belly fat stick to low calorie options like vegetable of chicken or mushroom clear soup next we have another food that isn't really food per se but can serve as a meal replacement and that's protein powder even though you should always try to have real food over supplementation protein powder can really help you out when you're
in a pinch and you have no time to actually prep a meal it's also a great option to have after workout when you need a fast digesting source of protein that can get into your bloodstream and your muscles to start the repairing process another thing you could do with protein powder is make a protein shake directly before going out to eat with friends or family at a restaurant this will significantly reduce your hunger and the total amount that you wind up eating at the restaurant a great way to further reduce your hunger is to enjoy
the appetite suppressing effects of coffee coffee isn't exactly a food but it's virtually an empty calorie beverage that reduces your desire to eat food black coffee is best but even if you add a little bit of cream or unsweetened almond milk you'll still experience the benefits without any downside coffee is used as a staple by people that are trying to do intermittent fasting because it's so great at suppressing appetite most people don't know that coffee also contains many antioxidants one of these antioxidants is chlorogenic acid or CGA and it can actually increase your body's use
of fat for energy research has also shown that CGA can slow the release of glucose and lower insulin resistance to prevent weight gain after eating a meal moving on we only have two left and asparagus is next on our list asparagus is not only a great green vegetable that helps fill your stomach up and satisfy hunger but asparagus has been shown to reduce bloating especially around the midsection so one of the lowest carb vegetables available with only roughly half a gram of carbs per sphere the last food that you can incorporate more as a snack
while trying to lose belly fat is peanut butter peanut butter is very filling and also has a good amount of protein however regular peanut butter is still pretty packed full of calories and fat getting a dehydrated peanut butter like PB 2 can help you cut the calories in half while still getting plenty of protein and maintaining that same familiar peanut butter taste I actually like to taste a PB to better than regular peanut butter that's it guys I really hope this video has helped you out with understanding some of the food options that you can
incorporate into your diet to lose belly fat if you enjoyed it make sure you subscribe to this channel and hit that Bell icon so you can be notified whenever I release more free fat loss tips and tricks just like the ones that you found in this video also it's important for me to mention that just eating any of these foods won't necessarily result in losing belly fat unless the rest of your diet is on point to lose belly fat you have to make sure that you're on a diet that incorporates these foods while giving you
the right amount of calories and lowering insulin levels if you're serious about making a transformation and you want to take the next step and try a done-for-you approach that requires literally no trial and error on your part try my 6-week challenge which on average has my clients losing either 20 pounds or 5% of their body fat in only 6 weeks you get a customized diet plan a 42-day workout plan a recipe book a full video exercise library and much much more including an accountability coach that'll be assigned to check in with you every week to
help answer questions and guide you through the entire process as long as you don't cheat and you don't quit for the six weeks not only will you lose 20 pounds or 5% of your body fat but you'll also get the entire challenge for free to find out more you can click the link for the six week challenge in the description or you can visit my website directly at gravity transformation calm I'll see you guys soon [Music] [Applause]
