Every time you lose weight, you are likely to lose belly fat. But if you really want to focus on the stubborn fat around your waist, you’re in luck! Certain dietary choices can help slim down a so-called beer belly or apple shape. Some foods can help reduce visceral fat—The kind that envelops the organs of the abdominal cavity. This type of fat, often responsible for a protruding belly, is more dangerous than subcutaneous fat (the kind that gets pinched just under the skin). Plus visceral fat it is associated with an increased risk of metabolic problems, heart disease, and type two diabetes.
If you’re working to lose weight around your belly, you’ll want to avoid most foods that come through a self service window. But for those times when you want a quick and affordable meal that won’t defeat your health goals, all is not lost! Some fast food orders can actually help you lose belly fat. As a nutritionist, I recommend these five picks.
Per portion: 240 calories, 2.5 g total fat (0 g saturated), 100 mg sodium, 42 g carbs (2 g fiber, 29 g sugar), 14 g protein
At breakfast time, a yogurt parfait is always an easy meal on the go. This high-protein Greek yogurt option from Starbucks is an especially good choice, both for convenience and for shedding belly fat.
A well-designed study in the American journal of clinical nutrition found that calcium and vitamin D promoted visceral fat loss in overweight and obese adults. You will find these two Important Nutrients in Greek Yogurt. Meanwhile, the blueberries that top this delicious parfait sweeten the deal for your waistline. According to a 2011 animal studyThese antioxidant-rich fruits may reduce abdominal fat, triglycerides, and overall body weight.
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for 1 taco: 180 calories, 4 g total fat (1 g saturated), 580 mg sodium, 21 g carbs (2 g fiber, 8 g sugar), 16 g protein
you could think all about The Long John Silver Menu it’s fried and loaded with empty carbs (hush puppies, anyone?). But the seafood chain’s menu features some surprisingly healthy options that could help shed unwanted belly fat.
Look no further than Long John Silver’s Seasoned Grilled Salmon Taco, for example. Fatty fish like salmon are high in anti-inflammatory omega-3 fats. Studies show that inflammation and being overweight go hand in hand, so choosing salmon could boost overall weight loss. Additionally, salmon is a great source of vitamin D, one of the key nutrients for burning visceral fat. And since it’s not fried or slathered with sauce, this lean salmon taco is just 180 calories.
for 1 sandwich: 630 calories, 29 g total fat (3.5 g saturated), 1100 mg sodium, 65 g carbs (6 g fiber, 12 g sugar), 28 g protein
For another suspected fan favorite, check out Totally Jimmy John’s Tuna Sandwich. Like salmon, tuna is rich in anti-inflammatory omega-3 fats and it contains a large amount of vitamin D. It is also high in protein, which curbs cravings between meals.
When you customize your tuna sub, be sure to say yes to fresh greens like cucumbers, tomatoes, and lettuce. They will add weight loss friendly fiber and anti-inflammatory nutrients to your meal. And go ahead, order the Totally Tuna on thickly sliced wheat bread. Sure, it adds calories, but it also provides an impressive 6 grams of extra fiber. On the other hand, if your weight loss plan involves counting carbs, try the Totally Tuna as an “Unwich” lettuce wrap.
for 1 salad: 510 calories, 30 g total fat (7 g saturated), 1020 mg sodium, 27 g carbohydrates (8 g fiber, 13 g sugar), 37 g protein
Of the three macronutrients, protein is the perennial favorite for weight loss. That’s because this macro fills you up, builds muscle, and (hooray!) might even target belly fat. a little study 2021 in older men found that those who bulked up with protein had significant reductions in visceral fat. Other recent research gave some subjects a protein supplement, while others received a placebo. Can you guess the result? Those who added protein lost more visceral fat mass.
Still, many high-protein fast food orders are a double-edged sword. Along with their ample protein, they are loaded with sodium and fat. Fortunately, that is not the case with Panera’s Green Goddess Cobb Salad with Chicken. The tasty green salad serves up 37 grams of protein from mostly lean sources. (But skip the bacon crumbles to reduce the saturated fat.) Fresh tomatoes, ripe avocado and a bed of leafy greens complete the pro-weight loss picture.
for 1 salad: 370 calories, 8 g total fat (1 g saturated), 950 mg sodium, 63 g carbohydrates (11 g fiber, 3 g sugar), 12 g protein
Black beans top tons of food lists for melting away stubborn belly fat (including ours)! Bursting with nutrients like iron and magnesium and packed with fiber, they’re a plant-based protein that can’t go wrong. various studies have associated a high-fiber diet with weight loss and better adherence to the diet.
The fiber in black beans also serves as a prebiotic, also known as “food” for healthy gut bacteria. That’s good news for kicking belly fat. A thriving gut microbiome could be a key to reducing visceral fat, according to 2022 new research.
The next time you have a craving for Mexican food, make a technical stop at Chipotle. There, he can load up on black beans (plus whole grains and vegetables) by building his own salad bowl. Skip the high-calorie cheese and sour cream in favor of fresh tomato sauce. You’ll still get a satisfying, nutritious meal that provides you with 12 grams of protein and 11 grams of fiber, for just 370 calories.
READ MORE: This is the #1 Unhealthiest Fast Food in America, Says Dietitian
