One of the parts of the body with stubborn fats is the belly. Anyone can have belly fat, irrespective of stature. Most times, people don’t mind having some body fat, but belly fat can sometimes be embarrassing.
Usually, people think that all they need to lose their belly fat is exercise. However, diets also have a great way of helping to lose belly fat quickly. One thing to understand about fat loss is that you don’t have to stay hungry or exercise all the time. You can fill your stomach and still obtain that fat tummy. However, it is necessary to eat the right diet. This article will provide you with the healthy Nigerian foods that reduce belly fat.
13 Nigeria Foods That Reduce Belly Fat
Here are foods that are widely consumed in Nigeria and can reduce belly fat:
1. Leafy green vegetables
Leafy green vegetables are important in many Nigerian meals as they are usually added to almost all delicacies.
Leafy green vegetables are loaded with nutrients, low in calories, and high in fiber. Eating leafy greens such as fluted pumpkin leaves (ugu), bitter leaves, scent leaves, and curry leaves will not contribute to belly fat growth.
2. Acha (Fonio)
Digitaria exilis, also known as acha or fonio, is a tony variety of millet of the grass species that is cultivated in Nigeria.
It is a staple whole grain cereal in Nigeria that is low in calories, carbohydrates, and fat. However, acha is high in fiber and can support weight loss.
3. Unripe plantain
Plantains are delicious, healthy, and versatile. However, the unripe ones are better for weight loss and reducing belly fat. Unripe plantains have lower sugar content compared to ripe ones.
Furthermore, unripe plantains are rich in resistant starch, which helps you lose weight by making you eat less. It tends to make you full quickly, limiting the food you take in.
4. Fio Fio
Fio fio is a local Nigerian dish that is made from pigeon peas. It is a spicy pigeon pea porridge.
The meal are highly nutritious and contain many of the essential nutrients that the body needs. In addition, it is a great Nigerian food for reducing belly fat.
Fio fio contains low levels of calories, saturated fats, and moderate levels of dietary fiber, which helps in weight loss.
5. Fish
Fish contains protein which is an essential nutrient during weight loss. This is because foods containing proteins reduce cravings, bolster metabolism, aid in preserving lean muscle mass, and keep you full.
A study showed that the intake of protein is associated with a lowered risk of belly fat gain. Another study showed that people who consumed more high-quality protein foods had less belly fat than those who consumed protein-containing foods.
6. Seafood
Apart from fish, many other animals that reside in water can be great for reducing belly fat.
Most seafood consumed in Nigeria are very nutritious and a great source of animal protein. They are also rich in Omega-3 fatty acids, which is something you need a lot of in your body.
Examples of seafood that help in reducing belly fat include shrimps, prawns, crawfish, lobsters, and periwinkles.
7. Nuts
A lot of healthy nuts in Nigeria are low in carbohydrates and can help in preventing belly fat.
Nuts are typically low in carbs but high in fat, fiber, protein, and other micronutrients. Examples of low-carb nuts in Nigeria include almonds, groundnuts, walnuts, and cashew nuts, while other fruits and tubers that look like fruits such as tiger nuts and dates.
8. Apples
Apples are a popular diet due to the pectin content present in them. It suppresses appetite and slows down the process of digestion, thereby making the stomach full.
They can also be consumed frequently because you cannot gain excess weight from eating them. They contain little amount of calories.
9. Eggs
Eggs are rich in protein, healthy fats, and essential nutrients that aid fat loss. The yolk contains important minerals, antioxidants, and vitamins. It contains phosphorus, zinc, iron, calcium, thiamin, folate, lutein, and pantothenic acid. It also contains vitamins such as vitamins A, B12, D, E, and K.
The protein in eggs helps control your appetite, balance fat-burning hormones, and aids in burning belly fat.
10. Beans
Beans are carbohydrates that are rich in dietary soluble and viscous fiber. These fibers prolong digestion and improve the absorption of nutrients by the body. This reduces appetite and gives lasting satisfaction, helping lose belly fat. Other foods that are made with beans like moi moi and akara are equally good.
11. Ofada rice
Ofada rice is the tasty, affordable, and delicious local rice commonly eaten in Nigeria. It contains complex carbohydrates and a lot of essential nutritional content that keeps you full and aids in belly fat loss.
12. Yams
According to diet experts, yams are good for losing excess fat. They contain protein which keeps you full for a while, and this prevents excess eating, which can lead to weight gain.
13. Dairy products
Dairy foods are food products which are made from milk or could be derived directly from milk or be used in making the products. Some dairy foods in Nigeria such as fura da nono, kefir, custard, yoghurt, and wara can all help in reducing belly fat.
14. Garlic
It helps your digestive tract process foods effectively, which means that it quickens digestion. Due to this, you would get more nutrients from the same amount of food without excess eating.
15. Cabbage
Cabbage is a vegetable that contains 22 calories per cup, and which means it has a very low level of calories. It contains special and essential phytonutrients, such as indole-3-carbinol (I3C), that help to eliminate estrogenic belly-fat-causing substances in the body. Killing these types of stomach fat-stimulating estrogenic substances helps reduce belly fat.
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Collins Nwokolo is a human physiologist, writer and health enthusiast. He loves writing helpful articles on health and fitness, which he enjoys sharing with everyone.
