To lose fat and build muscle and a toned body, including a flat stomach, consuming a healthy diet that includes lots of protein-rich foods is essential.
With that in mind, some proteins always seem to top the list of perfect tummy foods — Greek yogurt among them.
Greek yogurt
One study found that people who ate 500g of Greek yogurt a day (in the context of a healthy diet) lost 22% more weight and 81% more body fat than participants who didn’t eat the yogurt. It also helps that this nutritious food contains probiotics – live bacteria that kill harmful bacteria in your gut and can help reduce inflammation.
Salmon
Wild salmon is one of the healthiest proteins you can eat. It’s also one of the few foods that contain omega-3 and omega-6 fatty acids and vitamin B12 — all of which help your metabolism run better and convert fats and proteins into lasting energy.
Quinoa
Not all carbs are your enemy. Adding quinoa to your diet allows you to benefit from a gluten-free superfood rich in protein and fiber, one of the rare foods containing all nine amino acids. Replacing bread or white rice with quinoa will make you feel full faster and stabilize your blood sugar.
Almonds
When you’re craving a bedtime snack, forget about the potato chips in the pantry and grab a handful of almonds instead. This rich protein and vitamin E source help improve cholesterol and lipid levels. According to a study published in the Journal of the American Heart Association, it can even reduce belly fat, which can effectively prevent heart disease.
The Drink You Should Drink Every Morning To Lose Weight
For many, morning is synonymous with coffee. Just the smell of fresh coffee flowing in the air signifies that a new day is beginning. But there’s another hot drink you should consider part of your wake-up routine. It can help you lose weight! She is green tea.
“Including a cup of green tea in the morning with your breakfast, rather than on an empty stomach, can help with weight loss,” says Dr. Jennifer Stagg, naturopathic physician, and writer.
A clinical study of more than 100 women with excess belly fat who drank green tea for 12 weeks showed significant reductions in their waist circumference and BMI, with no side effects, reports Stagg.
More research needs to be completed in the area, but experts believe that green tea positively affects hormones related to fat metabolism, including ghrelin and adiponectin.
Ghrelin is the hormone responsible for increasing appetite. Adiponectin regulates glucose levels and breaks down fatty acids in the body.
But then why do you need to have a cup of hot green tea in the morning, preferably by 10 am? “It appears that green tea should be consumed during the light phase – the morning – of our 24-hour circadian rhythm because this time frame significantly affects fat metabolism,
Diet
According to research from the study above, mice fed a tryptophan-rich diet increased cells associated with inflammation tolerance in the gut. When tryptophan levels were halved, the same amount of tolerant cells was also reduced.
These tolerant immune cells are the ones that protect the body from being harmed by inflammatory cells and allow harmful particles to escape into the gut. When these healthy cells are lacking, the body becomes inflamed and thus damaged, which is often what causes inflammatory bowel disease.
Tryptophan is a building block of protein found in rat and human diets. The nutrient is found in nuts, seeds, dairy, eggs, beans, poultry, and tofu. Increasing the intake of this crucial nutrient is a way to reduce the cells that cause inflammation in the intestine and thus promote the health of this organ.
Also Read: Lose Weight In A Healthy Way: Tips
