Many of us have been hitting the gym with countless repetitions of abs-crunching exercises, only to become disappointed with no firm abs after months of work. The saying “Abs are made in the kitchen” is true, as no matter how hard you push yourself in the gym, you’ll have to pay more attention to your diet if you want to boost your metabolism, lose weight and tone your abs.
Here are some metabolism-boosting foods that can help you achieve your goal:
Bell peppers are an excellent source of vitamin C which can accelerate your metabolism. Furthermore, they also contain capsaicin, a compound that raises your fat-burning rate and promotes weight loss. According to a German study, the nutrient density of bell peppers can lower your cortisol levels and help you tone your abs.
Eggs are rich in the right kind of cholesterol as well as protein that is needed for building muscles. The choline in eggs is a metabolism-boosting compound that can turn off certain genes responsible for fat storage and make it easier to lose weight. Add a few boiled eggs to your breakfast and you’ll notice that you’re able to lose weight faster in a while.
There are many studies which have shown that bananas can reduce belly fat and bloating by up to 50% as a pre-meal snack. Bananas will raise the levels of beneficial bacteria in your gut and are a great source of potassium which can prevent bloating and water retention.
Milk fortified with vitamin D and calcium can reduce the lipid absorption and visceral fat in overweight people. In one study, the participants who were given fortified milk lost 1.1 pounds of visceral fat and 2.6% more body fat than the other group.
For years, green tea has been considered as one of the best natural fat-burners. Studies have found that consuming a cup of the tea (or green tea supplements) and 25-minute sessions at the gym can help you lose a lot of weight and make it easier to tone your abs. The beverage contains powerful antioxidants known as catechins which can delay the storing of fat.
Chicken and turkey are lean cuts of poultry rich in protein that will keep you full and help you eat less. Additionally, this type of meat has a thermogenic effect compared to carbs and fat, meaning that your body’s burning off a fair percentage of the calories you ingest.
Whole wheat is a great source of fiber which will improve your digestion and metabolism in an instant. Mix them with lentils, chickpeas, quinoa or black beans for a fiber and protein-rich meal that will help you lose weight.
A cup of acorn squash contains 30% of the RDA of vitamin C, which is great for losing weight.
Lentils, beans, chickpeas and peas are legumes which can help you lose weight more efficiently than many other foods on the list. What legumes do is decrease the levels of LDL cholesterol and improve our systolic blood pressure. In this way, they improve your metabolism and help your body burn fat far more efficiently.
Whole Wheat Pasta And Bread
If you want to tone your abs besides losing weight, whole-wheat bread should be your priority. It will keep you satiated and prevent overeating, effectively helping you lose weight.
Beans are among the richest source of protein when it comes to plants. They can prevent blood sugar spikes and provide your muscles the energy they need. A cup of black beans has about 12 gr. of protein and 9 gr. of fiber as well as folate and other compounds that can help your muscles recover and grow. This type of beans is also rich in copper, a mineral that can reinforce your tendons. According to a Spanish study, 4 servings of black beans (or other legumes) per week can significantly boost the weight loss process.
Scientists consider oatmeal the ideal breakfast as it contains all the fiber and nutrients our body needs in the morning. Consume it every day to boost weight loss and make toning your abs easier.
Quinoa is the best source of protein from all grains and is rich in heart-healthy unsaturated fats. It’s also full of vitamin B and fiber which will help you in your weight loss efforts.
Kamut is a grain from the Middle East that contains a lot of omega-3 fatty acids and protein which your muscles need. Consuming it regularly can lower your cholesterol levels and regulate your blood sugar and cytokine production.
Surprisingly, chocolate milk makes the list of fat-burning foods as well. A cup of low-fat chocolate milk has about 8 gr. of protein and is an ideal pre-workout snack that will help your muscles grow.