Black beans, an unlikely ally for weight loss? These protein-rich beans can be the key to shedding stubborn belly fat. Find out how these little beans can make a significant impact on your figure and overall health.
The quest for a flat stomach is a concern shared by many people. Among the many dietary strategies, one leguminous stands out for its impressive potential: black beans. This diet rich in protein and fiber can be the key to losing belly fat effectively On a large scaleOn a large scale Muscle Let’s explore together the unique properties of this superfood and its effects on our metabolism.
Black beans: A concentrate of vegetable protein
Black beans are notable for their exceptional protein content. With about 15 grams of protein per 100 grams, it beats many other popular legumes such as DalDal or chickpeas. This protein richness makes it the ally of choice for those who:
- stimulate their metabolism;
- preservation of their muscle mass;
- Reduce their appetite.
Proteins play an important role in our body. They participate in tissue regeneration, transporting and delivering oxygen to the blood.EnergyEnergy throughout the day. Experts recommend 0.8 to 1 gram of protein per kilogram of body weight per day.
Nutritionist Trista Best of Balance One Supplements highlights the importance of black beans: One of the most protein-rich and weight-loss-promoting foods, in my opinion, are black beans. “This claim is confirmed by recent studies that have been highlighted. the lightthe light Benefits of Beans in Weight Management
The thermic effect: The secret to burning more calories
Black beans have a higher thermic effect, which means the body has to expend more energy to digest them. This process increases and promotes calorie expenditure. CombustionCombustion Fat, especially in the abdominal area. Here is a comparative table of the thermic effect of various macronutrients:
|
Macronutrients |
Thermal effect (%) |
|
Proteins |
20-30% |
|
Carbohydrates |
5-10% |
|
Lipids |
0-3% |
This phenomenon partly explains why protein-rich foods such as black beans are particularly effective for weight loss. Also, their low content CaloriesCalories (Approx. 227 per 100g) This is a wise choice for those who watch their calorie intake.
Fiber and Satiety: The Hidden Benefits of Black Beans
Besides being rich in protein, black beans are also an excellent source of dietary fiber. These fibers play an important role in:
The combination of protein and fiber makes black beans an especially filling food, which helps reduce snacking and control overall calorie intake. Also, dietary fiber helps in proper nutrition BacteriaBacteria Intestines, thus promoting better DigestionDigestion And bloating is reduced.
A study published in Journal of the Academy of Nutrition and Dietetics June 2022 found that increased legume consumption was associated with significant weight loss. Participants lost an average of 6 kg over 4 months, including 4 kg of body fat, highlighting the effectiveness of legumes like black beans in weight management.
Add black beans to your diet.
To fully benefit from the benefits of black beans, experts recommend consuming them regularly. An ideal amount would be about half a cup per day, or about 70 grams. This portion can be easily incorporated into various recipes:
- As with brown rice;
- In a mixed salad;
- Pure to change Starchy foodsStarchy foods traditional;
- In soup or chili vegetarianvegetarian.
It is important to note that black beans fit perfectly into a balanced diet and are suitable for all diets, including vegetarians. VeganVegan. Its versatility in cooking makes it an ingredient to indulge in various delights keeping in mind your personality.
Finally, black beans emerge as the food of choice for those looking to lose weight in a healthy and sustainable way, especially targeting belly fat. Its exceptional nutritional profile makes it a true slimming ally, provided it is integrated into a balanced diet and active lifestyle.
