What to eat to lose belly fat? Lemon water, cayenne pepper, apple cider vinegar, chia seeds, and kombucha. These are the top 5 foods google said I should eat to lose belly fat. While this will lead to the most uncomfortable dump of your life, these won’t do anything for belly fat loss. Let’s cut through the BS and look at the real science behind the foods that can actually help you lose belly fat and with weight loss overall. There’s 5 of them worth talking about.
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Number 1: “low calorie density foods”. These contain a ton of weight and volume for relatively few calories. People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don’t eat these foods. So what are the best low calorie density foods for belly fat loss? Basically, most fruits, vegetables, and low-fat foods classify as a low calorie density food. But that doesn’t mean you should completely restrict yourself from high calorie density foods. You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit.
Number 2. Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what’s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this. It’s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over. But, it’s important you prioritize lean proteins that deliver significantly more protein for fewer calories. Egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish are all great examples. You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you’ll not only consume fewer calories, but you can also potentially swap those saved “fat” calories for something else.
Food number 3: omega-6 PUFA. You need about 20-30% of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat. To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef. Instead, try to have more of your fats come from foods rich in omega-6 PUFA’s such as nuts, seeds, and seed oils, as well as omega-3 PUFA’s which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed.
The 4th food on our list that’ll help you lose belly fat is a controversial one and was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program. Only difference was one group was assigned to drink an additional 24oz of water everyday whereas the other group had to drink that same amount but with a non-nutritive sweetener. The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It’s possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts.
Number 5. So far I’ve given you a lot of great food options to lose fat. But let’s be honest, some of the foods I mentioned won’t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don’t enjoy those foods then don’t force yourself to eat them. The key to making your diet stick is to eat your favorite foods. Personally, I love wraps, burritos, and shawarmas so I make one every day. But I’ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that’s pretty much your diet. It’s as simple as that.
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There seems to be quite a bit of confusion and pushback in the comments about "seed oils" and "artificial sweeteners". My goal with this channel is to inform you with the best available evidence while considering the strength of the evidence. So while there is some valid mechanistic speculation, the human evidence we have points toward PUFAs (including Omega-6 which are found in seed oils) being neutral to positive for most health outcomes particularly when replacing saturated fat (as noted in the two studies covered in the video).
As for the concerns of negative health effects from sugar-free drinks, again the most high quality data we have says otherwise: https://pubmed.ncbi.nlm.nih.gov/30602577/ . There are some unknowns with certain artificial sweeteners, but overall the most recent human research we have points to them being safe, and as mentioned in the video, helpful for weight loss purposes.
Ultimately I respect each of your decisions as to what you decide to eat, and I get how confusing/overwhelming getting nutrition info from a bunch of different sources/influencers can be, but realize that research is always evolving and changing. I try my best to stay on top of the latest evidence, and sometimes this contradicts what I used to believe. So be open to changing your thoughts/beliefs based on new evidence, that's the only way to grow and that's what this channel is all about.
Anyways, I hope you found the video useful. Here's all the links to the studies mentioned in the video:
RELATIONSHIP BETWEEN SATIETY AND CALORIE CONSUMPTION
https://pubmed.ncbi.nlm.nih.gov/6303104/
https://pubmed.ncbi.nlm.nih.gov/11518179/
EFFECTS OF LOW-CALORIE DENSITY FOODS ON CALORIE AND FOOD INTAKE
https://pubmed.ncbi.nlm.nih.gov/16762948/
THERMIC EFFECT OF FOOD
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/
HIGH PROTEIN VS LOW PROTEIN DIET
https://pubmed.ncbi.nlm.nih.gov/8856395/
https://pubmed.ncbi.nlm.nih.gov/11063440/
PROTEIN INTAKE AND POST-DIET FAT REGAIN
https://pubmed.ncbi.nlm.nih.gov/26813524/
CONSUMPTION OF PUFAS VS SATURATED FATS ON TYPE OF BELLY FAT
https://pubmed.ncbi.nlm.nih.gov/22492369/
https://pubmed.ncbi.nlm.nih.gov/24550191/
THE EFFECTS OF NON-NUTRITIVE SWEETENER VS WATER ON WEIGHT LOSS
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744961
So I was on board, until seed oils and sugar free drinks were suggested.
🎯 Key points for quick navigation:
00:13 🥒 Low calorie density foods, like fruits and vegetables, help control hunger and promote fat loss.
01:06 🍽️ Eating low calorie density foods fills you up while reducing overall calorie intake, aiding weight loss.
02:40 🔥 Protein boosts metabolism more than carbs or fats, supporting fat loss and muscle maintenance.
04:07 🍗 Lean proteins, such as chicken breast and egg whites, are ideal for fat loss with fewer calories.
05:13 🥑 Omega-6 polyunsaturated fats (found in seeds and oils) are better for fat loss compared to saturated fats (like butter and bacon).
07:30 💧 Sugar-free drinks may help with weight loss by reducing hunger and cravings compared to water.
09:07 🍽️ Eating foods you enjoy, like your favorite vegetables or lean proteins, increases long-term diet adherence.
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Seed oils ? They got to Jeremy
I tuned out when you said none of these would help. As they all helped me lose 30 kilos.
So I can have my Coke Zero? 🥰🥰🥰🥰
genuine question, don’t the sweeteners in diet soda raise insulin levels which cause more fat accumulation?
I believe the healthiest thing we can put into our bodies is water. Under no circumstances is a man-made drink, filled with artificial ingredients, fake flavors, sweeteners, and colors, better than water. Even carbonated water can help you feel fuller, but I still think pure water is the best. In fact, drinking enough water can even reduce your hunger, as it helps dilute the acid in your stomach. As an influencer, suggesting to people to drink these junks is a bad idea.
I eat a carnivore diet to lose weight. I don't think it's the only way to lose weight but it works. The protein and fat keep me full. The lack of carbs reduce insulin levels. I can go 16 hours without eating after my last meal I have a long period to just burn fat. It works!
Having Hiatal hernia is never a great feeling,I appreciate and say a big thanks to DR UDOKA on YouTube for helping me eradicate my Hernia ailment/Belly Fat and Herpes permanently with no side effects.
You had me until promoting seed oils! Take your fake advice and shove it homie!
With so much medical research pointing the other way, I cannot believe how anyone "in the know" would ever suggest eating seed oils, unless working for the canola lobby. There is just too much solid evidence to overlook it's not even funny.
(No BULL SHIT ) in the vid name
caught my attention
1:01
I’m obese cause I’m a couch potato and eat late at night not cause I need sweets, I don’t crave sodas or candys or pastries
So none of these are for belly fat…. just general fat loss. which makes sense as we cannot target fat loss. I was curious about the title but I see now it’s for marketing and getting clicks. I guess that’s the state of YouTube these days. Can’t blame you for it I don’t appreciate misleading titles from large accounts as there’s simply no need to do whatever it takes to get clicks. anyways another great video. 😊
guys im 12 is this neccesary?
7:10 haha that’s all I have been eating for the last 8 months bacon, cheese, butter, cream, full cream milk, pork, chicken, lamb, (the fattiest cuts) and for the first time in 6 years I have been able to overall consistently loose weight, and I’ve been doing less exercise! Belly fat is last to go. Next will remove Dairy and increase the exercise and see what happens.
yo
⚠️PLEASE DONT DO TOO HIGH OF A CALORIC DEFICIT⚠️ I’ve done caloric deficits before but I felt lightheaded and tired after. Keep your calories slightly higher than your calorie burn. It’s ok. You’ll still lose weight but don’t do a deficit I’ve blacked out and woke up on my bathroom floor hours later because of it. Don’t do it
I can't stand diet soda. I'll stick to water
I'm the opposite I've noticed water fills me up more
Caution! In 2% of the population cayenne pepper can cause arrhythmia. I'm one of them.
You can't spot reduce.
this is true i started one week ago no working out and lost 1 kg
I agree but you're not accounting for price or flavour and what are you supposed to do with the yolks from all the egg whites???
Thanks a lot, Jeremy . What a great job you've done here 🎉
This video is literally the exact opposite of keto kamps videos.
i need a straight answer i already have my perfect body for comparison my body is just abt the same as alex eubanks same muscle insertions and im only a couple off of the same bfp but is brown rice or white rice better for weight loss ive always done brown but i need a straight answer
Hi! How do I know what my maintenance calories are? Cause I almost never eat the same amount per day- how do I like make a maintenance calorie thing and then decrease them for fat losssss?
Sodas are very acidic one can of soda requires something like 32 cans worth of pure water to compensate for the acidifying effect of the carbonated beverage. Most disease is the result of an acidic body. A better choice is fresh squeezed orange, lemon, red grapefruit, or lime added to your water. Interestingly these fresh fruits make for a more alkaline body. Just an added note: grind flax chia and hemp seeds in a coffee grinder and mix with plenty of water, eat three to six tablespoons a day of the mixture for healthy eyes. This is the best way to get your omegas. it is not heated and tastes good. don't just swallow in a clump, let it break down in the saliva from your mouth. If you don't like the flavor, add your favorite berries.
I love egg whites and prefer this part of the egg anyway! And I love shrimp. Thanks for sharing this easy to understand video!
What?! You say to use vegetable oils?! They are really bad for you bro!
I learned not to eat lean because they have to be processed to get lean. They always say eat everything as how they come. And that fat is good and not bad. So what is it?
Seed oils are so bad for you.
So vegetable oil is good for you?? Common!!! 😅
Omega 6 are inflammatory there terrible for you stick to omega 3 much healthier for you
Pop your popcorn in coconut oil…it’s zero carb and delicious.
Insulin is the issue. Store body fat and less eating frequency n least fattening process foods. Greens n vegetables n balance meals n sleep n exercise