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7 fatty foods that will help you lose belly fat

Unlike myths, dietary fat is satiating and does not cause weight gain. Fat-laden foods can work oppositely if you choose them properly.

 

You heard that right; certain fatty foods will help you shed unwanted pounds.


7 Fatty Foods for a Flat Belly

Why We Got So Fat

You were told to reduce fat in your diet to prevent artery clogging. Their assumptions were incorrect! As a result of the demonization of fat by medical whizzes and nutritionists, the world has become fatter and sicker. A worldwide obsession with low-fat and no-fat foods developed.

 

Some fats are good and some that are bad. A healthy diet includes healthy fats that should NOT be cut. In addition, it was incorrect to suggest people eat low-fat foods to maintain optimal health [1].

 

Look how things turned out for us!

 

We changed as our diet changed... for real! In the course of the last few years, our health, weight, and shape have all taken a turn for the worse. That doesn't have to be the case. It's time for you to regain control.

Granny Knew Best

To find the truth, you only need to look back a couple of generations. During granny's time, nuts, cheese, eggs, fatty cuts of meat, full-fat dairy products, etc., were staples.

 

During those days, obesity and type-2 diabetes were rare, and flatter bellies were the norm. Despite eating more than we used to, our dietary changes have caused us problems.

Why We Should All Eat More Fat

Healthy fats are essential for your body, and a diet without them is unbalanced. Fatty acids are essential to your body and are found in fat. As essentials, they are those your body doesn't produce, but that you need to survive. Therefore, they must be derived from food.

 

Additionally, some vitamins are fat-soluble which you need for good health. You cannot absorb fat-soluble vitamins A, D, E, and K without fat in your diet [2] [3].

Cut Carbs Instead of Calories

According to scientists, calories are the key to weight loss and weight maintenance. There was a simple formula that seemed logical... Eating more calories than you expend will make you fat. However, it's not true.

 

Rather than reducing calories, you should reduce carbs. It is more satisfying to eat fattier meals with fewer carbohydrates. You eat less and snack less between meals as a result.

 

Let's now talk about 7 fatty foods that will help you get a flatter belly.


#7 Coconut Oil

Coconut oil is one of the world's most powerful superfoods. It contains medium-chain triglycerides, a type of fat.

 

A great deal of research is being done on MCTs, and the results are promising.

 

MCTs, keep you full for a longer period of time. Additionally, MCTs are rapidly absorbed into the bloodstream and used as fuel instead of being stored as fat [4].

 

You can eat pure coconut oil to nourish your gut, adrenals, and immune system due to its high fatty acid content. Weight loss is prevented by hormonal imbalances that would otherwise prevent it. Insulin resistance also leads to weight gain, which can be prevented by coconut oil [5] [6].


#6 Grass-Fed Steak

In addition to being delicious and super-healthy, grass-fed steak can help you shed belly fat. The fattier the piece of juicy, protein-rich meat, the better.

 

Among the most affordable meats, chuck steak, skirt steak, ribeye, and strip steak have the most fat.

 

Beef is high in dietary fat, which keeps you full for a longer period of time. Overeating can be prevented by eating slowly. You have to wait for 20 minutes before your stomach tells your brain that you are full. When people eat too fast, their stomachs are filled before they are satisfied [7].

 

You can prevent iron deficiency with your succulent steak. However, this isn't its only nutritional claim to fame. Other essential nutrients can also be found in steak. There are nine minerals, five B-complex vitamins, amino acids, and a chemical called L-carnitine in it.

 

By converting fat into energy, L-carnitine plays a critical role in lipid metabolism. [8-9]

 

A naturally occurring trans-fat in beefsteak is conjugated linoleic acid (CLA). CLA reduces abdominal fat and improves insulin sensitivity, according to studies. Insulin resistance causes weight gain and increases hunger [10].


#5 Cacao Nibs

Raw cacao nibs are delicious unprocessed chocolate chips. Despite their small size, cocoa beans naturally contain a high amount of healthy fats, proteins, and fiber.[11]

 

A healthy weight can be maintained with those chocolate chips. Researchers found that cacao promotes satiety and suppresses energy intake in 2011 study. After eating cacao nibs, all volunteers felt satisfied and had no sweet cravings [12].

 

One of the most nutritious superfoods is raw cocoa. There are multiple minerals in it, including iron, manganese, magnesium, copper, zinc, and phosphorus. Additionally, cacao nibs contain powerful antioxidant flavonoids.

#4 Nuts & Seeds

Nutritional fiber, healthy fats, and protein are all found in a variety of raw nuts and seeds. There is quite a nutritional punch to them since they contain many vitamins and minerals, such as vitamin E and magnesium.

 

When it comes to flattening your belly, you should consider these portable snack foods. You can add almonds, walnuts, pistachios, Brazilian nuts, cashews, flaxseeds, chia seeds, and pumpkin seeds to your diet.

 

Studies have shown that eating nuts and seeds can help you lose weight.

 

In addition, research has shown that pistachios and almonds promote weight loss [13] [14] [15] [16].

 

By replacing saturated fats with healthy fats in nuts and seeds, you can lower bad LDL cholesterol levels.

 

All diet plans should include raw nut and seed consumption... Unless you have a nut allergy, of course.

 

These nutty snacks are continually being studied for their potential health benefits. It has been suggested that they can reduce your risk of developing heart disease, and diabetes, and increase your longevity [17] [18].

 

What do you think of nuts now?

#3 Olive Oil

Many health benefits can be derived from olive oil, especially extra-virgin olive oil.

 

The oil contains a high amount of monounsaturated fatty acids (MUFAs). Blood sugar levels are stabilized by these fatty acids. When blood sugar levels are normal, your body uses more calories for energy. This promotes weight loss throughout your entire body, including your belly fat.

 

Additionally, olive oil suppresses your appetite and prevents you from snacking [19].

 

Olive oil also contains MUFAs that support regular bowel movements and smooth digestion. Fat loss and weight maintenance require a healthy digestive system.

 

Poor diets have the opposite effect. Your metabolism will slow and your weight loss efforts will be hindered [20].

#2 Whole Eggs

With an insane nutritional profile, whole eggs are low-carb, low-calorie, and egg-ceptional. You can buy them cheaply, cook them easily, and enjoy their health benefits. Your plate will be enriched with vitamins, minerals, quality protein, and healthy fats when you eat eggs.

 

Your metabolism can be boosted by up to 100 calories a day by eating eggs high in protein. Diet-induced thermogenesis is triggered by eating whole eggs. You burn more calories when you do that, which helps flatten your belly [21].

 

Protein absorption in your body is slowed down by whole eggs' dietary fat content. Moreover, its high protein content keeps you full for an extended period of time. As a result, eggs rank high on satiety indices [22] [23].

#1 Avocado

Even though avocados are high in carbs, they ae still excellent for weight loss. Avocados contain soluble fiber that improves metabolic health and promotes weight loss.

 

Avocados are high in monounsaturated fats, oleic acids, and fiber, all of which slow absorption. Its slow absorption suppresses your appetite for hours, keeping you feeling full. In addition to assisting weight loss, it also maintains your blood sugar levels.[24]

 

In a study conducted at Penn State, 3 tablespoons were consumed by volunteers. A daily dose of high-oleic oil for four weeks. Participants experienced an average 1.6% reduction in belly fat [25].

 

According to another study in Diabetes Care... eating monounsaturated fat can reduce abdominal fat.

 

There are other health benefits associated with avocados as well. In addition to helping your body absorb nutrients, they also lower bad LDL cholesterol. As well as neutralizing free radicals, avocados may also protect cells from damage.[26]


1.    https://www.health.harvard.edu//the-truth-about-fats/

2.    https://www.nhs.uk/live-well/why-your-body-needs-fat/

3.    https://www.healthline.com/nutrition/fat-soluble-vitamins/

4.    https://pubmed.ncbi.nlm.nih.gov/MCTs-prevent-fat-accumulation/

5.    https://pubmed.ncbi.nlm.nih.gov/MCTs-weight-loss/

6.    https://www.garvan.org.au/CO-protects-against-insulin-resistance/

7.    https://www.huffingtonpost.com.au/20-minutes-to-feel-full/

8.    https://meatscience.org/nutrients-in-steak/

9.    https://www.webmd.com/l-carnitine-in-steak/

10.    https://www.nature.com/CLA-reduces-abdominal-fat/

11.    https://www.healthline.com/cacao-nibs-nutrition/

12.    https://pubmed.ncbi.nlm.nih.gov/appetite-and-energy/

13.    https://pubmed.ncbi.nlm.nih.gov/weight-management/

14.    https://pubmed.ncbi.nlm.nih.gov/almond-enriched-LCD/

15.    https://pubmed.ncbi.nlm.nih.gov/pistachio-nuts/

16.    https://pubmed.ncbi.nlm.nih.gov/almonds/

17.    https://www.everydayhealth.com/lower-high-cholesterol/

18.    https://www.health.harvard.edu/nutritionists-crazy-about-nuts/ 

19.    https://www.ndtv.com/olive-oil-promote-weight-loss/

20.    https://www.webmd.com/eat-your-way-to-a-faster-metabolism/

21.    https://www.ncbi.nlm.nih.gov/diet-induced-thermogenesis/

22.    https://pubmed.ncbi.nlm.nih.gov/high-protein-controls-appetite/

23.    https://www.ncbi.nlm.nih.goveggs-high-on-satiety-index/

24.    https://www.healthline.com/maintain-blood-sugar-levels/

25.    https://www.sciencedaily.com/penn-state-study/

26.  https://pubmed.ncbi.nlm.nih.gov/nutrient-intake/ 

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