Tart cherry juice improved melatonin production in a randomized, double-blind, placebo-controlled study. All subjects given the juice reported increases in time in bed and total sleep time as well as improved sleep efficiency (23).
By improving sleep quality, tart cherries help your body use energy more effectively instead of storing it as fat. For best results, drink pure tart cherry juice (with no added sugars) 1-2 hours before bed.
Pro tip: combine yogurt, blueberries, and cherries to make a delicious, fat-blasting powerful antioxidant smoothie. Follow the link here and mix things up with some of our favorite smoothie recipes.
Beans, beans the magical fruit, the more you eat…the leaner you’ll be!
These low-calorie protein-rich pulses contain resistant fiber, which helps clean your colon and slow digestion. Multiple studies have found that pulses like chickpeas, red beans, and whole peas have a positive effect on weight loss, blood sugar levels, satiety, and belly fat reduction (24).
Enrich your fat-melting diet by taking at least 3 cups of pulses a week.
They make a great addition to salads, soups, casseroles, baked goods (try pea flour), or even spreads, like hummus!
13. Peanut Butter
Peanut butter packs a punch of niacin, which improves digestion and prevents fatigue, a key cause of over-eating (25). The spread also helps you feel full and satisfied thanks to its content of protein and fats.
This makes you less likely to snack mid-day and make unhealthy food choices. Just make sure to eat no more than 1-2 tablespoons a day (26).
This famous fruit contains plenty of monounsaturated fats and fiber. Actually, avocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome.
People who tend to consume avocados make healthier foods choices, including consuming a significantly higher intake of vegetables, healthy fats, and vitamins. They also tend to consume fewer calories and sodium. In fact, avocado eaters are more likely to have a lower body weight, BMI, and waist circumference (27).
This Japanese soup base, made from fermented soy, contains plenty of probiotics. The Korean version of the paste, called doenjang, is proven to reduce body weight, body fat mass, and body fat percentage. In particular, it has the ability to reduce visceral fat in both overweight men and women (28).
Fermented foods like sauerkraut are incredibly easy to make and contain plenty of healthy gut bacteria and enzymes. These nutrients improve gut health and nutrient absorption.
Additionally, they improve cravings, balance stomach acids, reduce inflammation, and boost the production of digestion-related neurotransmitters. These effects all support weight loss and healthy digestion (29).
Now that you know what to eat, make sure to get plenty of sleep and exercise and watch the pounds melt away. Most importantly, eat a few of these foods that burn belly fat every day.