Healthy Foods To Get Rid Of Belly Fat – In particular, many believe that indulging in pasta, potatoes, rice and even cereal can ruin an otherwise good diet.

However, top dietitian Helen Bond has finally dispelled this myth – claiming that eating carbohydrates can actually help speed up the weight loss process.

Healthy Foods To Get Rid Of Belly Fat

The registered dietitian and spokesperson for the British Dietetic Association told The Sun that carbohydrates contain fiber – which is key to keeping our digestive system healthy and reducing bloating.

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Despite this, she says there are other things we should focus on when it comes to shedding those pesky pounds, including not having too many fatty tops and getting active.

Here she takes us through her top tips on the best ways to blast belly fat fast without giving up carbs…

“But the latest scientific evidence confirms foods rich in starchy carbohydrates such as potatoes, bread, rice, pasta, noodles, oats, breakfast cereals, quinoa, barley, couscous, bulgar wheat, millet, spelled, freekah, teff, sorghum, amaranth and Buckwheat is an essential part of a healthy, balanced diet.

“These foods provide us with energy and ideally we should enjoy them at every meal – after all, they are all plant foods!

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Carbohydrates provide us with energy and ideally we should enjoy them at every meal – after all, they are all plant foods! Helen Bond, Registered Dietitian and Spokesperson for the British Dietetic Association

“Starchy carbohydrates such as white bread, rice and pasta or refined cereals lose a lot of their fibre, vitamins and minerals during processing, so they are not good choices.

“In contrast, whole grain versions, such as whole grain bread, brown rice and whole grain pasta retain most of their fiber and nutrients and should therefore be chosen preferably.

“The fiber in starchy carbohydrates especially helps keep our digestive system healthy, which can lower our chances of constipation and bloating.

Ways To Lose Belly Fat

“It’s also a good choice to fill us up, which in turn helps prevent hunger, which can lead to overeating.”

She says, “Part of the reason carbs get such a bad press is because many of us eat them in large quantities!

“Stick to the following portion sizes: a tennis ball-sized portion (about 150 g) of cooked pasta, rice, noodles, couscous or other grains; one handful or five equal tablespoons (30 g) of whole grain breakfast cereal; one potato the size of a computer mouse ( 180g); and one to two slices of wholemeal bread.”

We’re all guilty of topping our pasta with parmesan cheese or slathering heaps of butter on our toast.

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She says: “Watch what you’re eating starchy carbs with, – serving them with butter, cream, fatty meats and cheese won’t help you get in shape.”

These foods are bulky and provide fiber that makes them filling and satisfying, especially when eaten with foods that contain protein.

Starchy carbohydrates provide essential vitamins and minerals, especially the B vitamins which are essential for the functioning of the nervous system and support healthy skin.

Carbohydrates are stored in your muscles as a substance called glycogen that the body calls upon for energy to fuel your workout.

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Carbohydrates encourage the release of serotonin, the brain’s feel-good neurotransmitter, as well as endorphins, which have a similar function.

Imagine a portion of cooked pasta – 200 grams worth. It contains only 260 calories while still being filling and contains no fat.

Helen says instead if you want to feel full and make your meal more interesting, add a hearty serving of vegetables.

She adds: “If you want to lose weight, make portions a little smaller and fill up the space on your plate with extra vegetables.”

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Besides focusing on a balanced diet and eating the right carbs, exercise is key to blasting body fat.

Helen says: “A calorie controlled diet, bearing in mind the proportions of the Government’s Eatwell guide, and exercise in tandem is the best way to reduce body fat.

“Aerobic activities such as running, cycling, swimming and aerobic classes increase the calories we burn both during and after exercise, while strength exercises such as lifting weights or using our own body weight help build muscle – and the more muscle we have have, the faster is our metabolism, so we burn more calories, even at rest.

“Aim for at least 150 minutes of moderately intense aerobic exercise each week and do strength training at least twice.”

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While many dieters try to avoid snacking, Helen says getting more nutrients into our diet could be the key.

Helen says: “Snacks can be part of a balanced diet, and can be a great opportunity to sneak extra nutrients into our diet.

“But it’s important to choose our snack foods wisely – even healthy-looking snacks like reduced-fat cookies, cereal bars, yogurt, cereal, etc. may seem like good choices, but not all are created equal – some are high in saturated cholesterol-raising fat and added or ‘free’ sugars – the type we need to reduce for the sake of our teeth and waistlines.

When it comes to carbs, they’re not all created equal…try to cut down on refined carbs, like white bread and baked goods, and up your intake of whole grainsCredit: Getty – Contributor

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“In addition to being high in saturated fat, sugar and/or salt, they are often low in nutrients and loaded with calories, and lots of junk, making it harder for us to control our weight.

“Examples of foods we should limit include takeaways, crisps, salty snacks, sugary and chocolate pastries, cakes, cookies, pastries, ice cream and sugary soft drinks.” Losing belly fat is a common goal for many, including myself, not only for cosmetic purposes, but also for health reasons. Let’s examine foods that will burn belly fat.

Fat accumulation around the belly is strongly linked to serious health conditions, including type 2 diabetes and heart disease.

And in most cases, belly fat is the hardest to lose, but there are strategies, including specific foods, that can help you target this area and lose more fat than when you eat other foods. Keep reading to find out what these foods are

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It is difficult to tell how much abdominal fat someone has, but a large waist and a protruding belly are the two important signs of too much belly fat.

According to research, belly fat produces inflammatory markers and promotes prolonged inflammation. It increases the risk of insulin resistance, type 2 diabetes, heart disease and certain cancers.

For example, prolonged inflammation can cause plaque formation in the arteries. When the plaque enlarges, it can rupture and cause blockage, either partial or complete, leading to an obstruction in the main artery that supplies the heart leading to a heart attack.

In addition to releasing inflammatory markers, belly fat also releases free fatty acids that travel to the liver, causing fat buildup, potentially causing insulin resistance with subsequent type 2 diabetes.

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These free fatty acids can also affect blood lipid production leading to an increase in total cholesterol and LDL (bad cholesterol) while lowering HDL cholesterol.

Chia seeds are a powerhouse full of antioxidants, healthy fats and fiber, making them a great way to burn belly fat.

Two tablespoons of chia contain 10 grams of fiber, about 40 percent of your daily fiber needs. According to research, consuming more than 30 percent of your daily fiber needs can help you lose weight as if you were following a more complicated diet. 9 Proven Health Benefits of Chia Seeds

Chia seeds are rich in soluble fiber, which attracts water to form a gel-like substance. It helps slow down digestion, keeps you full longer and prevents overeating, thus reducing your calorie intake and promoting weight loss.

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Protein is considered the most weight loss-friendly macronutrient that fights cravings, thus preventing the excess weight from targeting your midsection.

To get the most out of chia seeds, sprinkle them on smoothies, yogurt or porridge. You can also add it to cereal, vegetable and rice dishes.

According to experts, the best way to eat chia seeds for weight loss is before your first and last meal of the day. This is before breakfast and before dinner.

A quick chia seed recipe for belly fat includes mixing two teaspoons of chia seeds, 2 teaspoons of lemon juice and a teaspoon of raw honey and eating it before breakfast every day.

Foods That Will Burn Belly Fat

Grapefruit is a significant fat-burning fruit, according to research. It is rich in enzymes that promote glucose breakdown and boost metabolism, which can help you burn belly fat.

Research shows that even sniffing grapefruit essential oil can help boost metabolism and reduce appetite. Topical application of grapefruit oil has also been shown to reduce hunger and cravings, making it easier to lose belly fat. See Grapefruit Smoothie.

Grapefruit also contains high levels of vitamin C, which helps protect against heart disease and strokes. Grapefruit also has many other antioxidants that are good for your immune system and help your body fight diseases such as cancer.

Regular consumption of legumes and beans, including black, white and navy beans, lentils and chickpeas, can help you lose belly fat. This is because they are rich in soluble fiber, which fights inflammation that gives rise to belly fat accumulation. Top 5 Best Beans to Eat

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The soluble fiber in beans has also been shown to control appetite, regulate blood glucose levels and aid digestion, which in turn aids metabolism and helps fat.

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