How many times have you been lying in bed, tired after a long day, but unable to sleep because you’re worried about the fat around your belly? If this sounds like you, it’s time to try a few of these 10 foods that burn fat at night to help you get your rest and have you waking up with leaner abs each morning.
1) Avocado
Whether you’re trying to lose weight or tone up, adding avocado to your diet is a good idea. With only 50 calories and 6 grams of healthy fat, including vitamins C and E, avocado makes a great addition to any meal, especially breakfast. But did you know that eating just one-fourth of an avocado before bed can help you burn belly fat while you sleep? Avocado’s monounsaturated fats interact with the protein in your body to produce leptin, a hormone that tells your brain when you are full. In addition, oleic acid in avocados stimulates muscle growth and encourages fat burning during exercise.
2) Almonds
As I mentioned above, nuts are a great source of monounsaturated fats (mainly oleic acid), which can help prevent belly fat by keeping you full and satisfied. A study published in Nature and Nutrition found that snacking on macadamia nuts could help overweight people shed 17% of their visceral fat in just 6 weeks. Nuts are also a great source of protein, which helps keep your metabolism high during weight loss. Here are some more reasons to add them to your diet today!
3) Strawberries
High in fiber and water, strawberries help you fill up without filling out. And that’s important because you want to lose belly fat--not muscle. A study conducted by researchers at Tufts University found that drinking two cups of strawberry juice a day reduced belly fat by 40 percent over three months. Better yet, lean women who drank strawberry juice twice a day for 12 weeks showed an 18% decrease in belly fat! Nuts: Nuts are high in polyunsaturated fats, which help reduce cholesterol levels along with your risk of heart disease and stroke. Do some brainstorming to come up with combinations of nuts (almonds+peanuts!
4) Greek yogurt
Yogurt is one of those foods that's often classified as a superfood. And while we think it's good to get a little extra protein in your diet, be careful not to overdo it. The sugar in Greek yogurt can easily kick you out of ketosis (which is what you want). Plus, if you aren't careful about how much you eat, it can quickly add up to too many calories and fat grams. For example, an eight-ounce container has 153 calories, 24 grams of carbs, and 17 grams of sugar. Avoid flavored varieties with added fruit; instead, opt for unsweetened ones with no more than four or five grams of sugar per serving.
5) Spinach
Popeye was right; spinach really is good for you, especially when it comes to reducing belly fat. Researchers at the Australia's University of Wollongong recently studied a group of overweight and obese men, prescribing them doses of frozen spinach powder every day. The results? After six weeks, participants in their thirties lost 3.7 pounds (1.7 kilograms), while those in their fifties and sixties lost 5 pounds (2.3 kilograms). And more importantly, blood sugar levels improved dramatically—by up to 30 percent!
6) Walnuts
Walnuts are a good source of alpha-linolenic acid, an omega-3 fatty acid. Walnuts also contain anti-inflammatory and cancer-fighting antioxidants like resveratrol. A review in Nutrition Journal found that eating 1.5 ounces per day was linked to a 2% reduction in belly fat over 12 weeks. Another study in Current Obesity Reports found that adults who added walnuts to their diet gained less weight over four years than those who followed a typical American diet without nuts during that time period. (13) Consuming nuts with a meal helps slow down digestion and can reduce hunger, so keep some walnuts around your house or in your bag when you’re on the go. What happens if you don't eat for 48 hours?
7) Cauliflower
This cruciferous vegetable is a popular weight-loss ingredient for good reason. It’s low in calories and full of fiber, which aids digestion and accelerates your metabolism—as well as spikes your body’s production of glycogen stores for long-lasting energy. When you eat a lot of cauliflower, you get what’s called cauliflower-induced thermogenesis, which might help boost metabolism up to 5 percent more than if you didn’t chow down on some raw veggie before digging into dinner. The best part: cauliflower tastes great no matter how you prepare it. Cook it up with olive oil and fresh spices or make it into a casserole that’ll satisfy even picky eaters.
8) Olive oil
It’s true that some fats can be healthy for your body. Oils derived from olives, avocado, and nuts are a great example of fat that will promote weight loss. These foods contain high levels of monounsaturated fats, which make it easier for your body to digest them and burn them as fuel throughout your day. Adding olive oil or any one of these healthy oils to your diet will help you reduce belly fat. Add some to salads, cook with it in place of butter, or drizzle it over roasted vegetables! Be mindful though; too much fat can cause weight gain if you consume more calories than you burn throughout the day. So don’t go overboard!
9) Salmon
Protein-rich foods like salmon help build muscle and stave off hunger, which can make your belly look smaller in less time. The same goes for eggs: a study published in Diabetes Care found that obese women who ate eggs for breakfast, as part of a reduced-calorie diet, were able to lose twice as much weight—and keep it off longer—than those who started their days with bagels. What’s more? Research published in Current Biology reveals that fasting from dinner to breakfast increases fat burning. Try adding eggs to your usual morning routine—you won’t be disappointed! :)
10) Broccoli
Broccoli is not only one of nature’s most nutrient-dense foods, but it also contains beneficial substances that can help boost fat burning and reduce belly fat. A compound in broccoli called indole-3-carbinol helps to block certain enzymes that are responsible for metabolizing estrogen. This action essentially turns off these enzymes and reduces levels of bad estrogens in your body, which helps to prevent belly fat storage. Broccoli is also a great source of vitamin C and chromium, both of which aid in blood sugar control and insulin metabolism—another important tool when trying to lose weight.