It’s not only good for your health, but also a killer appetite suppressant that can help keep your six-pack diet on track all day. “Barley contains a whopping 6 grams of belly-filling, mostly soluble fiber that has been linked to lowered cholesterol, decreased blood sugars and increased satiety,” It also has tons of health benefits like decreased inflammation and stabilized blood sugar levels. And you’ll immediately feel lighter. Barley acts as a bulking agent, which can help push waste through the digestive tract.
2. Whole-Wheat Pasta
Whole wheat contains three parts of the grain, all nutrient-rich and fiber-filling. Besides for whole-grain pasta, try varieties with lentils, chickpeas, black beans or quinoa.
3. Acorn Squash
A one-cup serving of this is highly nutritious, naturally sweet veggie contains 30 percent of your daily
vitamin C needs. The body uses the nutrient to form muscle and blood vessels, and it can even boost the fat-burning effects of exercise.
Lentils, chickpeas, peas and beans. They’re all magic bullets for belly fat loss. Those who consumed the legume rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood pressure. To reap the benefits at home, work them into your diet throughout the week. Salad is an easy way.
5. Black Beans
The simple bean is actually an advanced fat burning, muscle building machine. Beans are a great source of protein that includes fiber,That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want. One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that stokes muscle growth, and copper, which strengthens tendons. Consuming four weekly servings of beans or legumes accelerates weight loss.
Oats are loaded with complex carbs, but the release of those sugars is slowed by fiber, and because oats also have 10 grams of protein per half-cup serving, they deliver steady, ab muscle friendly energy. And that fiber is soluble, which lowers the risk of heart disease.
Quinoa is higher in protein than any other grain, and it packs a hefty dose of heart healthy, unsaturated fats. Quinoa is also a great source of fiber and B vitamins, Try quinoa in the morning. It has twice the protein of most cereals, and fewer carbs.
Kamut is a grain native to the Middle East. Rich in heart healthy omega 3 fatty acids, it’s also high in protein while low in calories. A half cup serving has 30% more protein than regular wheat (six grams), with only 140 calories. Eating kamut reduces cholesterol, blood sugar and cytokines, which cause inflammation throughout the body Toss it into salads or eat it as a side dish on its own.
9. Chocolate Milk
Chocolate milk can help you do that with an optimal mix of good carbs and protein. Protein load for building muscle is 10 to 20 grams, half before and half after your workout. How much protein will you find in low-fat chocolate milk? Eight grams per cup. (That means one serving before your workout and one serving after will give you a total of 16 grams of highly effective whey protein a perfect serving.) Add that to the extra cup you drank first thing in the morning and you’re looking at a turbocharged metabolism that keeps you burning calories all day long.