Eat Right To Reduce Belly Fat

 I am not over-weight per se, but who does not want to have a flat tummy? I have been doing cardio and abs for last one year or so. During a break of 3 months I had put on lot of belly fat. No matter how many crunches, sit-ups I do, I am unable to get rid of fat around my tummy. I totally overlooked that eating right is as important as regular work out. So here goes my research; these are the foods that help you reduce belly fat. And I can see a difference. Do not be so tempted reading all those online articles which claim that eating these will show you difference within days. It does take time. At least a month provided you are not adding up high-calorie sugar foods when you are on this diet. 

MUFA Diet ( MonoUnsaturated Fats)

• Beans Beans are high in protein, complex carbs, iron and fiber. Due to their high fiber content, they can help you lose the belly by filling you up. Eat red beans, white beans, lentils, pinto beans and garbanzo beans to help lose belly fat.
• Apples Apples are a great source of pectin – a type of soluble fiber known for its healthful effects.  Apples have been shown to significantly reduce visceral belly fat in overweight individuals with zero side effects. The polyphenols in apples also play an important role in the metabolism of all types of body fat. One of the most important tools of weight loss is feeling full. That's why one of the great things about apples is that a large one contains five grams of fibre, which helps to keep you to feeling satisfied.
• Hot Peppers Hot, spicy foods rev up metabolism, resulting in faster weight loss. Try to eat at least one spicy meal or snack daily. The metabolism boost lasts for hours after eating. Hot peppers are the most effective spicy foods to help get rid of the fat. Habaneros are the best choice to burn off the calories, if you can stand the heat!
•  Eggplant, Peppers and Tomatoes The vegetables mentioned here – eggplants, peppers and tomatoes, have such great fat burning abilities that they are eaten a lot. It is well known that people enjoy eating tomatoes with everything. Moreover, peppers should be consumed in abundance and with free will.
• Green Peas According to the researchers at Wake Forest Baptist Medical Centre, vegetables, fruit and beans contain more soluble fiber and will help reduce visceral fat, or belly fat, around the midsection. They found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years. In addition, increased moderate activity resulted in a 7.4 percent decrease in the rate of visceral fat accumulation over the same time period.
• Green Tea Green tea is packed with benefits. Aside from the fact it can help speed up your metabolism (which can help support fat burning), but it has powerful antioxidants that may prevent certain cancers. Well, if you drink several cups of green tea throughout the day, you will burn more calories and lose weight quicker. The ingredient in green tea called EGCG has been documented to help lose weight by burning more calories throughout the day when it is ingested.
• Olive Oil Certain fats are good for your body. Olive oil is one of those. Olive oil is probably so good that it helps you burn fat. Olive oil can not just be good for you, but can taste good, too. There are different types of olive oil, but you should always look for an “extra virgin oil”. Extra virgin means the olive oil was squeezed for a first time.
• Eggs Eggs are super high in protein and can help you burn that unwanted belly fat. However, if you're still worried about your overall cholesterol intake from eating too many eggs, you can remove the yolk and still benefit from the high protein contained in eggs.
• Oatmeal should be an essential ingredient in any fat-loss nutrition program. Oatmeal has the perfect combination of protein, carbohydrates, and fat; in fact, it is known to lower bad cholesterol levels and reduce the risk of colon cancer.
• Vegetables Bracolli, Asparagus, Lettuce,Tomatoes. These are vegetables that have such low calories that when you eat them, the amount of calories burned just to digest them is more than what was consumed. Because of this, these vegetables help in burning body fat and thus reducing belly fat. All these vegetables should be ideally sautéed and eaten as that is the best way for you to eat anything.
• Berries Strawberries, Cherries and Berries. A growing body of science reveals tart cherries, enjoyed as either dried, frozen cherries or cherry juice, have among the highest levels of disease-fighting antioxidants, when compared to other fruits. Cherry-enriched diet lowers total weight, body fat (especially the important “belly” fat), inflammation and cholesterol-all risk factors associated with heart disease.
• Low-fat diary products With all the healthy vitamins and minerals found in skim milk, low-fat cottage cheese carries a whopping 15 grams of protein in each half cup serving. Since it also contains the slow-digesting protein casein, low-fat cottage cheese helps in keeping you feeling full for a longer period of time.
• Avocado Most of the fat in an avocado is unsaturated; this makes it healthy despite its obvious high fat levels. Adding a small amount of avocado, which is rich in potassium, B vitamins, vitamin E, and vitamin K, to your fat-burning diet plan will yield positive results.