About 50 percent of Americans have too much belly fat, reports Rachel Whitmer, a researcher at Kaiser Permanente Division of Research in Oakland, in a 2008 article from "USA Today." Belly fat is a particularly insidious type of fat that is not only unattractive, but puts you at risk for a number of chronic diseases. Along with a reduced-calorie diet and exercise, including certain foods in your diet can help accelerate weight loss and flatten the belly.
Safflower Oil
Monounsaturated fats are good for your heart's health and may help encourage a flat belly. Ohio Statue University researchers, in a study published in 2009 in the "The American Journal of Clinical Nutrition," showed that 8 g of safflower oil consumed on a daily basis for 36 weeks led to a decrease in belly fat and enhanced the development of lean muscle tissue. Use this mild tasting oil in salad dressings, baked goods or for light sautes.
Dairy
Eating five daily servings of dairy can help you lose weight faster and contribute to a flatter belly. Researchers from the Curtin University of Public Health in Australia found that when dieters increased their daily intake of foods like low fat milk, cottage cheese and yogurt to five, rather than three daily servings, they lost more weight overall, much of which was from the abdomen. Results occur in as few as 12 weeks, notes this 2009 study.
Protein
Diets that emphasize a high intake of protein help reduce weight and flatten the belly. In October 2009, the journal "Nutrition, Metabolism and Cardiovascular Disease" published a study showing a correlation between high-protein diets and improved cholesterol levels, decreased body weight and a reduction in belly fat. Follow a protein diet that de-emphasizes saturated fat to experience this benefit. Choose lean cuts of beef, soy, egg whites and skinless poultry.
Coconut Oil
Cook lean meats like chicken breast, fish or flank steak in coconut oil to encourage a flatter belly. When included as part of a reduced-calorie diet, 30 ml of coconut oil consumed daily helped 40 Brazilian participants reduce belly fat, reports a study published in the journal "Lipids" in 2009.
References
- Curtin News: Higher Dairy Intake Can Help Fight Obesity
- "Nutrition, Metabolism and Cardiovascular Disease": High Protein Diets Decrease Total and Abdominal Fat
- "American Journal of Clinical Nutrition": Comparison of Dietary Conjugated Linoleic Acid With Safflower Oil on Body Composition
- "USA Today": Belly Fat Linked to an Increased Risk of Dementia
- "Lipids": Effects of Dietary Coconut Oil
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