7 Ways To Lose Belly Fat With Healthy Food Swaps
Breakfast is by far the most important meal of the day and if you’re not eating the right stuff then you’re missing out on some great ways to lose belly fat. There are numerous studies out there with the benefits of eating a big healthy breakfast but unfortunately most people either skip it completely or eat a bunch of garbage.
I did a popular post a while back, 5 Food Swaps That Kill Belly Fat Fast and since it had gotten such a big response I thought I would make the sequel to it. Even though most of these foods people think are “healthy” I decided it was time to show you what foods to eat to lose belly fat. So in this post I’m going to show you some simple food swaps that you can use to immediately switch out the traditional breakfast junk foods and instead eat a healthy one that will put your body on the path to belly fat burning.
Go here for more on the best breakfast for weight loss.
How To Lose Belly Fat With A Healthy Breakfast
1. Swap OUT English Muffins and Swap In Ezekiel English Muffins
I know you’re probably thinking these are same thing but the Ezekiel brand makes their English muffins out of sprouted grains which drastically increases the nutrient content as well as making it much more easier to digest. With white flour and enriched wheat foods such as English muffins, pancakes, donuts, waffles, etc. they make it out of the endosperm of the wheat, which is just about all carbohydrate and very few vitamins and minerals.
Not to mention I also like the taste of the Ezekiel English muffins over the standard white and wheat versions.
See more of these low carb breakfast ideas you can use to lose more belly fat by getting a high protein breakfast that won’t spike your blood sugar.
2. Swap OUT Coffee and Swap In Green Tea
If you’re trying to lose belly fat than it’ll be a good idea to swap out your morning cup of coffee and instead drink some green tea. A study by the Diabetes Care found an increase insulin sensitivity for those who habitually drink coffee and this increased insulin sensitivity is going to stop your metabolism from burning fat and actually put your body into fat storing mode.
On the other hand, green tea will help stimulate your metabolism and it’s also loaded with super healthy antioxidants. I wouldn’t recommend going on an all green tea diet but every little bit is going to help you to lose belly fat. A Swiss Research team found that you could increase your metabolism to burn 79 calories a day by taking 270mg green tea extract 3x’s a day, so in theory you could burn 8 pounds a year just by drinking your green tea every day!
3. Swap OUT Orange Juice and Swap IN Vegetable Juice
Research by the Harvard Medical School found you could significantly increase your risk of diabetes by drinking a glass of orange juice a day. Even though fruit juices are traditionally thought to be healthy the researcher found the lack of fiber in the juice lead to dangerous spikes in blood sugar levels. Not to mention the fructose is essentially a sugar which is converted to triglycerides in the liver and stored as fat.
Instead juice some fresh vegetables which don’t have any sugar in them but they’re loaded with important vitamins, minerals and antioxidants. The fresher is always best and some of my favorite vegetables I like to juice are collard greens, kale, celery, cucumbers, spinach and any other dark green leafy vegetable you can find.
4. Swap OUT Cereal and Swap IN Black Beans
Growing up I basically lived on Lucky Charms and Fruity Pebbles for breakfast and I should have known better than to trust any cereal that had a cartoon character on the box. Just about any cereal on the market is going to make your blood sugars spike and put your insulin levels on a roller coaster ride into fat storage mode. So instead of eating cereals and granola start eating more cooked black beans and lentils.
Eating some black beans for breakfast will make up for the carbohydrates you would’ve eaten with the cereals and granola but instead you won’t spike your blood sugar and you’ll get more antioxidants as well. Not too mention they also have a good amount of fiber and some protein to them. If you’re worried about the tt tulents problems then makes sure the beans are well cooked so your body can properly digest them. I wouldn’t recommend eating beans all day long but having a little bit in the morning with your high protein breakfast will be okay as long as you’re eating healthy the rest of the day.
5. Swap OUT Fat Free Milk and Swap IN Raw Milk
There is still some controversy on whether or not we should be drinking milk at all and this is mostly because milk is insulinogenic even though it has a low rating on the Glycemic Index scale. With all the research out there I haven’t been able to find a definitive answer on whether or not we should be drinking milk at all, but I do know that I drink about a cup of raw milk 3 or 4 times a week and I feel great.
But one thing I’m sure about is you should replace your pastuerized fat free milk with whole raw milk instead. Full-fat raw milk is superior because it contains good forms of saturated fats and hopefully if you’re getting the good stuff it’ll also have some live probiotics in it as well. Most people who can’t digest pastuerized milk because of lactose intolerance usually don’t have any problems digesting raw milk because it contains natural digestive enzymes. And always be sure your milk is from grass-fed and organic cows and not the grain-fed sick cows.
6. Swap OUT Egg Whites and Swap IN Whole Eggs
I’m not going to go too deep into this one because I just did a blog post on egg whites vs egg yolks and the clear winner was to eat whole eggs instead. The simple and fast reasoning behind this is because egg yolks contain the vast majority of the nutrients and actually raise your good HDL cholesterol and lower your LDL cholesterol levels. But always get your eggs from organic, local and cage-free sources.
7. Swap OUT “Nothing” and Swap In A Protein Shake
I hear way too many people who completely skip over breakfast because they’re either not hungry or they just don’t have the time to eat in the morning. If this is the case then I recommend drinking a shake from protein powder that has 25-30g of protein in it. This way it will only take a minute or two to make and it’s easily digestible because it contains insignficiant amounts of lactose in it.
Skipping breakfast is the surefire way to keep on the fat and put your metabolism on a snails pace. Having a protein shake you can go to when you’re hungry is a great way to get some protein in the morning and also give you metabolism a wake up call.
Looking for more foods to lose belly fat? See my top 37 flat belly foods