Replacing high-calorie foods with ones that are high in fiber (and in turn, make you feel fuller longer) is one of the healthiest and most sustainable ways to lose weight and keep it off. Not only are you swapping the calories, but you’re likely to eat less overall. Eating high-fiber foods is one of the best ways to decrease your appetite (and not to mention, visceral fat). Additionally, certain of these high-fiber foods have properties that help them target abdominal fat specifically. Berries, cruciferous vegetables, popcorn and unsweetened nuts all top the list:
Berries
A study at the University of Michigan Cardiovascular Center showed that eating blueberries may help regulate fat-burning and storage, thus reducing abdominal fat. When combined with a low-fat diet, eating blueberries can promote weight loss, improve blood sugar levels and lower triglycerides.
"When it comes to a great late night snack, a handful of berries is a good option," Dr. Amy Lee, board certified doctor in internal medicine, medical nutrition and obesity medicine and partner of Nucific, advises.
"Berries are packed with phytonutrients, vitamins and fiber compared to other fruits," she continues.
Cruciferous Vegetables
Broccoli and other cruciferous vegetables such as cabbage, cauliflower, bok choy and endive--especially ones with a little bit of 'bitter' taste are recommended, Dr. Lee says.
"They are packed with phytochemicals, contain lots of fiber per serving and even have anti-cancer benefits," she explains. The unique compound of of phytonutrients that can help decrease stomach fat.
Popcorn
"Popcorn in moderation is a great snack," Dr. Lee advises. Rather than drenching it with unhealthy toppings such as sugar or butter, try adding spices such as Indian garam masala, "to create a savory snack without the added calories." Yum!
Nuts
"Unsweetened nuts such as almonds, walnuts, pecans are also packed with fiber and vitamins and minerals," Dr. Lee says.
"These are great snack alternatives to keep one satiated without all the added calories." Noted!
