7 Fatty Foods for a Flat Belly
Dietary fat is satiating, and it's a myth that it makes you pile on the weight. Indeed, the right choice of fat-laden foods can have the reverse effect.
That's right; certain fatty foods can help you shed unwanted pounds and keep them off.
Grandpa does THIS twice a day and loses 3lbs every morning
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7 Fatty Foods for a Flat Belly
Why We Got So Fat
Fifty years ago, the "experts" started telling you to remove the so-called artery-clogging fat from your diet. They could not have been more wrong! The world has become fatter and sicker after those medical whizzes and nutritionists demonized all fat. Since then, people around the world have become obsessed with low-fat and no-fat foods.
The truth is: not all fats are bad. There are healthy fats you need to add—NOT CUT—from your diet. They are critical to your health and it was wrong to say people must eat only low-fat foods for optimal health [1].
Just look at what has happened to us!
Changing our diet led to increased weight and poorer health. Well, it doesn't need to be like that. Now is the time for you to take back control.
Granny Knew Best
You only need to look back a couple of generations to find the truth. In your grandparent's day, eggs, nuts, cheese, full-fat dairy, etc., could be found as part of most meals.
Obesity was rare back then as was type-2 diabetes. Flatter bellies were commonplace. Our dietary changes have gotten us into trouble.
Healthy Fat to the Rescue
Any diet that does not include healthy fats is not balanced and cannot lead to optimum health as your body needs them. These fats supply your body with essential fatty acids. They are called "essential" because you need them. The problem is that your body is unable make them which means they must come from the foods you eat. This makes them an essential part of a healthy diet.
In addition, some important vitamins are fat-soluble. Vitamins A, D, E, and K can only be absorbed when they are taken along with fats to help transport them across the lining of the gut and into the blood stream. [2] [3]
Cut Carbs Instead of Calories
We have all heard dietitians an other health scientists say that the secret to weight loss and weight maintenance was simply calories. The idea seems logical: If you eat more calories than you burn off, you will gain weight. But, it turns out, that it is not that simple after all. All calories are not created equal.
What you eat matters in addition to how much.
The true solution is to cut down on carbs rather than calories. A fattier meal with fewer carbs in it is more satiating which means you feel satisfied even when you eat less. In addition, you won't feel the need to snack between meals.
OK, now let's get on to your list of 7 fatty foods for a flatter belly.
#7 Coconut Oil
Coconut oil belongs high on the shortlist of superfoods. One reason is that it contains a type of fat called medium-chain triglycerides or MCTs.
The research into MCTs is ongoing and looks highly promising.
We know that MCTs keep you feeling fuller for longer. Also, your body rapidly absorbs MCTs into the bloodstream to use as fuel instead of storing it as fat [4].
Pure coconut oil's fatty acid content nourishes your gut, adrenals, and immune system. It helps correct hormonal imbalances that would otherwise prevent weight loss. Coconut oil also protects you against insulin resistance, which leads to weight gain [5] [6].
#6 Grass-Fed Steak
Grass-fed steak is a delicious and super-healthy food staple that can help you lose belly fat. And the fattier that juicy protein-rich cut of meat is, the better.
The meat with the most fat is chuck steaks (most affordable), skirt, ribeye, and strip steaks.
The dietary fat in beef is highly satiating, keeping you satisfied for longer. The secret is to eat slowly to prevent overeating. That's because it takes the stomach 20 minutes to tell your brain it's full. People who eat too fast tend to continue eating after their stomach is full [7].
Your succulent steak helps prevent iron deficiency. But that's not its only nutritional claim to fame. Steak is chock full of other essential nutrients. It's rich in 9 minerals, 5 B-complex vitamins, amino acids, and a chemical called L-carnitine.
L-carnitine plays a significant role in lipid metabolism by turning your fat into energy [8] [9].
Beefsteak also contains a naturally occurring trans-fat called conjugated linoleic acid (CLA). Studies show that CLA helps reduce your abdominal fat and improve insulin sensitivity. That matters because insulin resistance increases hunger and leads to weight gain [10].
#5 Cacao Nibs
Cacao nibs are raw unprocessed chocolate chips that taste great. These small pieces of cocoa bean are naturally high in healthy fats, protein, and fiber [11].
Those chocolaty chips can help you lose belly fat and maintain a healthy weight. A 2011 study found that cacao promotes satiety and represses energy intake. The volunteers were all satisfied after eating cacao nibs and had no sweet cravings [12].
Raw cocoa is on the list of nutritious superfoods. It contains multiple minerals, including iron, manganese, magnesium, copper, zinc, and phosphorus. Your cacao nibs also deliver potent plant compounds, which include healthful flavonoid antioxidants.
#4 Nuts & Seeds
Many raw nuts and seeds are rich in dietary fiber, healthy fats, and protein. They pack quite a nutritional punch with vitamins and minerals... including vitamin E and magnesium.
Consider these portable snack foods if you're serious about flattening that belly. Think almonds, walnuts, pistachios, brazil nuts, cashews, flaxseeds, chia, pumpkin seeds, etc.
Many studies show that eating nuts and seeds support weight management.
Research has also revealed how they give a boost to weight loss, especially pistachios and almonds [13] [14] [15] [16].
You can lower bad LDL cholesterol levels by replacing saturated fats with healthy fats in nuts and seeds.
The evidence suggests that raw nut and seed consumption belongs on all diet plans... But not you have a nut allergy, of course.
Research is constantly finding new potential health benefits with these nutty snacks. They may reduce your risk of developing heart disease, diabetes, and increase longevity [17] [18].
Now, are you nuts about nuts yet?
#3 Olive Oil
Olive oil—and especially extra-virgin oil—can benefit your health in many ways.
The oil contains high levels of monounsaturated fatty acids (MUFAs). These fatty acids help stabilize your blood sugar levels. Your body uses more calories for energy when blood sugar levels are normal. And that promotes all-body weight loss, including your belly fat.
Olive oil is also satiating, which suppresses your appetite and stops you from snacking [19].
Moreover, the MUFAs in olive oil support smooth digestion and regular bowel movement. And a healthy digestive system is critical for fat loss and weight maintenance.
A poor diet has the opposite effect. It will slow your metabolism and hinder your weight loss attempts [20].
#2 Whole Eggs
Whole eggs are an egg-ceptional low-carb, low-calorie food with an insane nutritional profile. They're cheap to buy, easy for you to cook, and offer a plethora of health benefits. Eggs bring essential vitamins, minerals, quality protein, and healthy fats to your plate.
High protein eggs can boost your metabolism by up to 100 calories a day. Eating whole eggs triggers a process called diet-induced thermogenesis. When that happens, you burn more calories, which helps flatten your belly [21].
The dietary fat content in whole eggs slows down protein absorption inside your body. And it's the high protein content that fills you up and keeps you full for long periods. That's also why eggs rank high on the satiety index [22] [23].
#1 Avocado
Yes, avocados are high in carbs, but this superfood is still an exceptional weight loss staple. The soluble fiber in avocados improves your metabolic health and promotes weight loss.
The monounsaturated fat, oleic fatty acids, and fiber content in avocados slow absorption. It's slow absorption that keeps you feeling full for hours, suppressing your appetite. It also maintains your blood sugar levels, which also aids weight loss [24].
A Penn State study observed volunteers who consumed 3 tbsp. of high-oleic oil every day for 4 weeks. The results saw an average 1.6% reduction in belly fat in participants [25].
Another study... published in Diabetes Care... found that a diet rich in monounsaturated fat can prevent abdominal fat distribution.
Avocados boast other health benefits, too. They help your body absorb nutrients and lower bad LDL cholesterol. And avocados may also neutralize cell-damaging free radicals [26].
Grandpa Does THIS Twice A Day And Loses 3lbs Every Morning
1. https://www.health.harvard.edu//the-truth-about-fats/
2. https://www.nhs.uk/live-well/why-your-body-needs-fat/
3. https://www.healthline.com/nutrition/fat-soluble-vitamins/
4. https://pubmed.ncbi.nlm.nih.gov/MCTs-prevent-fat-accumulation/
5. https://pubmed.ncbi.nlm.nih.gov/MCTs-weight-loss/
6. https://www.garvan.org.au/CO-protects-against-insulin-resistance/
7. https://www.huffingtonpost.com.au/20-minutes-to-feel-full/
8. https://meatscience.org/nutrients-in-steak/
9. https://www.webmd.com/l-carnitine-in-steak/
10. https://www.nature.com/CLA-reduces-abdominal-fat/
11. https://www.healthline.com/cacao-nibs-nutrition/
12. https://pubmed.ncbi.nlm.nih.gov/appetite-and-energy/
13. https://pubmed.ncbi.nlm.nih.gov/weight-management/
14. https://pubmed.ncbi.nlm.nih.gov/almond-enriched-LCD/
15. https://pubmed.ncbi.nlm.nih.gov/pistachio-nuts/
16. https://pubmed.ncbi.nlm.nih.gov/almonds/
17. https://www.everydayhealth.com/lower-high-cholesterol/
18. https://www.health.harvard.edu/nutritionists-crazy-about-nuts/
19. https://www.ndtv.com/olive-oil-promote-weight-loss/
20. https://www.webmd.com/eat-your-way-to-a-faster-metabolism/
21. https://www.ncbi.nlm.nih.gov/diet-induced-thermogenesis/
22. https://pubmed.ncbi.nlm.nih.gov/high-protein-controls-appetite/
23. https://www.ncbi.nlm.nih.goveggs-high-on-satiety-index/
24. https://www.healthline.com/maintain-blood-sugar-levels/
25. https://www.sciencedaily.com/penn-state-study/
26. https://pubmed.ncbi.nlm.nih.gov/nutrient-intake/
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