The king of slow carbs (meaning they’re digested slowly and keep you feeling fuller and energized longer), sweet potatoes are loaded with fiber, nutrients and can help you burn fat. High in fiber and low in fat, beans are a resistant starch, meaning that they “resist” digestion, sticking around the digestive tract and helping you feel fuller longer. With 6 grams of fiber per cup — a quarter of your recommended daily allowance — this superpowered grain can not only keep you fuller longer, it quells inflammation, lowers blood sugar and has been linked to lower cholesterol. This sweet veggie is packed with vitamin C, which aids muscle formation and can boost the fat-burning effects of exercise. This ancient grain native to the Middle East is rich in heart-healthy omega-3 fatty acids, high in protein while low in calories.
Another superpowered sibling to quinoa, this grain is a complete protein and high in fiber.
Work this grain into your breakfast bowl and dinner side dishes and your belly will be glad you did. Crunch away on this cruciferous vegetable: Broccoli has a near-magic nutrient called sulforaphane, which increases testosterone and keeps belly fat from hanging around. You know quinoa is revered for its health benefits, but buckwheat is just as powerful and deserves space on your dinner plate. Another grain that's high in belly-slimming fiber, wheat brain is a sweet, nutty addition to baked goods and cereals. The magic ingredient here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. Not only are they loaded with polyphenols—chemical compounds that prevent fat from forming—they actively burn belly fat, spot-reducing it! But their fat-burning power goes way beyond that: Beans are high in the chemical butyrate, which encourages the body to burn fat as fuel. Research in the Journal of the American College of Nutrition found results in greater feelings of satiety than breakfast cereal.
Stay with us—research continues to show that the grain’s ab-carving potential can’t be overstated.
If it's whole wheat — meaning it contains all three parts of the grain — it contains a good amount of fiber, which will keep you sated and prevent blood sugar spikes and crashes, which lead to cravings for more carbs.
In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesn’t include them.
A half-cup serving has 30% more protein than regular wheat (six grams), with only 140 calories!

It's packed with good monounsaturated fats, which reduce inflammation; calcium, which promotes satiety, and appetite-squelching magnesium.
A University of Michigan study found that rats fed tart cherries burned 9 percent more belly fat than rats that ate a standard diet. Like quinoa, it's a complete source of filling, muscle-building protein, and is high in magnesium and fiber, two waist-whittling nutrients that slow digestion and lower blood sugar. It's been shown to help vitamins and minerals be absorbed more readily, which can counteract belly-fat storage by reducing levels of the stress hormones that cause your body to hoard flab. Not only are boiled potatoes a filling food in their warm state — they top the satiety index — when you refrigerate and eat them cold, they turn into something called resistant starch.
To start your day with fat-blasting energy, you can eat it hot in place of your morning oats. One cup of steamed spinach has as much protein as a medium hard-boiled egg, which will boost muscle recovery. The Flat Belly Solution is tops for women's weight loss results!You will definitely feel more at ease at the beach, or a pool party, when you know you look slender, fit, and toned. And their high vitamin profile (including A, C and B6) give you more energy to burn at the gym. A University of Michigan study found that rats that ate blueberry powder as part of their meals lost belly fat and had lower cholesterol, even when they ate a high-fat diet. According to a study at the Wake Forest Baptist Medical Center, beans are rich in soluble fiber and can lessen the accumulation of body fat: For each 10 grams of soluble fiber that study subjects added to their diet, they lost 3.7% of belly fat in a year!
The magic word here again is butyrate, a fatty acid that reduces inflammation throughout the body. Eating whole grains has been shown to be a shortcut to belly-fat loss, and quinoa is at the head of the class.
As with whole-wheat pasta, you’re getting all three parts of the grain, with fiber to increase satiety and prevent overeating. Those who consumed the legume-rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood pressure.
Scientists have determined that they ideal amount of protein to build muscle is 10 to 20 grams.
Eating it as a side dish or tossed in salads could help reduce cholesterol, blood sugar and cytokines, which cause inflammation throughout the body, a study published in the European Journal of Clinical Nutrition found.
That benefits your belly because diets high in those nutrients have been associated with lower body weight and reduced weight gain over time.

A study at the University of Western Australia found that they have the most fat-burning antioxidant flavonoids of any apple. True to its name, it resists digestion, promoting fat oxidation and burning fat around your belly. The leafy green is also rich in thylakoids, which has been shown to reduce cravings and stimulate weight loss. It’s theorized that the catechins in blueberries activate the fat-burning gene in belly-fat cells. A Canadian study concluded that diets high in insoluble fiber create high levels of ghrelin, a hormone that reduces hunger. It’s a complete protein, meaning that it contains the complete chain of amino acids that are necessary for muscle building and fat loss. Just be careful—most breads in the sandwich aisle are filled with high fructose corn syrup or a blend of whole and enriched wheats. The fruit replenishes good bacteria in the gut that fights bloat; they're also rich in potassium, which reduces water retention. In another study at Tufts University, people who regularly consumed catechins increased their belly-fat loss by 77%. One study found that women who ate a banana as a pre-meal snack for 60 days reduced belly bloat by 50 percent!
According to a study published in the journal Food Chemistry, quinoa has the highest level of betaine, a chemical that revs your metabolism and actually shuts down the genes that encourage belly fat to hang around.
Their skins are rich in ursolic acid, a chemical which researchers at the University of Iowa found prevents muscle breakdown in lab animals. If you find yourself needing some variety, don’t turn back to brown rice—look to quinoa’s good-carb cousins such as bulgur and barley. It appeals to women because it is centered on helping you make significant, long-term lifestyle changes that will help you keep fat off forever.By eating consciously and eating naturally, combined with moderate exercise, you can get the bikini body that you were meant to have.

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