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10 High Protein Foods To Lose Belly Fat That Is Supported By Science: Nutrition

If you feel like you're making smart moves to lose weight but the scale isn't moving the way you want, your diet may contain some sneaky foods that can lead to water retention (ahem, salt!) and a higher calorie intake. Start by cutting back on ultra-processed foods, bubbly drinks, gum, and sugary beverages that can increase bloating.

While no single food can "spot train" belly fat, some smart swaps can also improve gut health (eliminating cramps and gas!) and help you feel less puffy. Veggies, fruits, seeds, nuts, fish, whole grains, and other smart choices loaded with fiber and protein will keep you fuller longer, all while working their nutrient-powered magic. When it comes to healthy eating and weight loss, these plant-based foods loved by registered dietitians have your back.

1. Salmon

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and various important nutrients.

Fish — and seafood in general — may also supply a significant amount of iodine.

This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally.

Studies show that a significant number of people don’t fill their iodine needs.

Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.

Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.

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