Many of you probably had the experience when the gym, going through countless reps of many exercises and plenty of time on the treadmill didn’t help you to achieve your desired goals in firming your abs.
The cliché “abs are made in the kitchen” is worth to attention because doesn’t matter how strong your core is to beat the belly bulge, you’ll also have to incorporate fare into your diet that torches belly fat and boosts metabolism.
Here are the best foods that boost your metabolism and help to firm your abs.
- BELL PEPPERS
The vitamin C-rich foods like peppers, broccoli and Brussels sprouts can help keep you trim your body.
Bell peppers, also contain a molecule called capsaicin that has the ability to increase your fat-burning rate and promote weight loss.
According to German researchers, the nutrient in bell peppers can lower levels of cortisol during stressful situations, helping those abs take the center point.
The choline found in eggs boosts metabolism and may help turn off the genes responsible for belly fat storage. Research has also shown that eating eggs for breakfast instead of a high-carb dish can make it easier to lose weight.
Eat hard-boiled eggs or whip up a batch of mini frittatas so you can reap the nutrient-packed, ab-shredding benefits on the go.
According to many studies, the women who ate a banana twice daily as a pre-meal snack for 60 days reduced their belly-bloat by 50 percent. Bananas increase bloat-fighting bacteria in the stomach and are a good source of potassium, which diminishes water retention.
- FORTIFIED MILK
In the study of Nutrition Journal was found that consuming a combination of calcium and vitamin D can significantly decrease lipid absorption in overweight populations and visceral (abdominal) fat. The end of the 12-week experiment showed that the group who had taken the supplements had lost 1.1 pounds of visceral fat and 2.6 percent of their body fat, while the control group only experienced a loss of 0.4 pounds of belly fat and 1.5 percent decrease in overall body fat.
- GREEN TEA
The scientists found that consuming a green tea each day and practice 25-minutes at the gym lost more belly fat than their non-tea-drinking counterparts who also eat a sweat.
This drink contains catechins, an antioxidant that delays the storage of belly fat.
- LEAN POULTRY
Research has found that eating protein, such lean cuts of turkey and chicken every day, not only boosts satiety and helps people eat less at subsequent meals. In addition, it also has a high thermogenic effect compared to fats and carbs. It is clear that your body actually burns off a fair percentage the meat’s calories as it digests.
Whole wheat contains three parts of the grain, all nutrient rich and fiber filling. You can also try varieties with lentils, black beans, chickpeas, or quinoa.
- ACORN SQUASH
One cup serving of this naturally sweet veggie contains 30 percent of your daily vitamin C needs. The body uses it to form muscle and blood vessels.
Chickpeas, lentils, peas and beans have the ability to aid weight loss more effectively than an equivalent diet that doesn’t include them.
The people who consumed the legume-rich diet saw decreasing in their “bad” LDL cholesterol levels and improvement of the systolic blood pressure. To gain the benefits at home, consume them into your diet throughout the week in form of salad or tossed them up with more of the Salad Ingredients for Weight Loss!
Experts suggest consuming 0.8 to one gramme of protein per kilogram of bodyweight each day.
- WHOLE WHEAT PASTA
- WHOLE WHEAT BREAD
If you’re going for abs, don’t avoid the whole-wheat bread completely. With whole-wheat pasta, you’re increasing the satiety and preventing overeating.
- BLACK BEANS
Beans are in general a great source of protein that includes fiber. It ensures your blood sugar to not spike and gives you the energy to build the muscle you want. Nutritionists found that one cup of black beans has 12 grams of protein and 9 grams of fiber and they’re rich in folate, that stokes muscle growth, and copper, which strengthens tendons.
According to a Spanish study, consuming four weekly servings of beans or legumes significantly accelerates weight loss.
Even the oats are loaded with carbs, the releasing of those sugars is slowed by fiber, and because oats have plenty of protein, they deliver steady, ab-muscle-friendly energy.
Quinoa is well known as a richest in protein among the grains, and it is packed with a large dose of heart-healthy, unsaturated fats. In addition, it contains a high amount of fiber and B vitamins. It is recommended in the morning.
Kamut is another grain native to the Middle East that is rich in heart-healthy omega-3 fatty acids and high in protein, but low in calories. Comparing it to a regular wheat it has 30% more protein.
Consuming kamut reduces cholesterol, cytokines and blood sugar.
- CHOCOLATE MILK
Want to stay slim and need more muscle?
Researchers suggest that the ideal protein load for building muscle is 10 to 20 grams, which should be taken half before and a half after your workout. In one cup of low-fat chocolate milk, you’ll find eight grams of protein.