Excess fat in the abdominal area, also called stomach or belly fat, is a common "trouble area" for weight loss-seekers. Overweight individuals may desire a flat stomach for aesthetic or health-related reasons. According to Mayo Clinic endocrinology specialist, Dr. Michael Jensen, excessive belly fat increases risk for heart disease, stroke and certain types of cancer. Certain foods, as part of a reduced-calorie diet can, can flatten the belly and improve overall health.
Fruits and Vegetables
Fruits and vegetables provide an array of helpful vitamins, minerals and antioxidants--nutrients that help fight disease. They are also rich in dietary fiber, which enhances your sense of fullness and can help prevent overeating and excessive snacking between meals. According to research published in the journal Diabetes Care in December 2005, individuals with metabolic syndrome--a disorder characterized by abdominal obesity, who increase fruit and vegetable intake as part of DASH, or dietary approaches to stop hypertension, are likely to experience reduced belly fat and improved health. Fresh, colorful fruits and vegetables may prove most beneficial, because they are often richer in water and nutrients compared to canned and dried varieties. The DASH diet recommends four to five servings of fruit and four to five servings of vegetables daily for best results.
Whole Grains
Whole grains are grains that have not been stripped of vital nutrients during food processing. They provide valuable amounts of nutrients and dietary fiber. Since whole grains are low glycemic, or have a mild impact on blood sugar levels, they may help stabilize appetite and energy. According to a study conducted at Penn State University in February 2008, college students who consume whole grains as part of a reduced-calorie diet lose more belly fat than people who eat reduced-calorie diets low in whole grains. Examples of nutrient-rich whole grains include bulgur, spelt, whole wheat, long-grain brown and wild rice, oats and popcorn. The DASH diet recommends whole grains in place of processed grains, such as enriched bread, cereals and pasta, for improved weight control and wellness.
Lean Protein
Protein provides the body with essential amino acids--the building blocks of lean muscle tissue. Protein-rich foods also tend to enhance your sense of fullness and keep hunger and appetite in check. According to research published in the journal Nutrition, Metabolism and Cardiovascular Diseases in October 2009, increased protein intake can lead to reduced abdominal fat in overweight and obese adults with high triglycerides--a chemical form of fat in the body. Optimum protein choices are low in saturated and trans fats, which may increase risk for heart disease and diabetes. Protein-rich foods that may help reduce belly fat and support lean muscle tissue include legumes, low-fat dairy products, tofu, skinless white-meat poultry and fish.
References
- Mayo Clinic: Risks of Belly Fat in Men
- Diabetes Care: Beneficial Effects of a Dietary Approaches to Stop Hypertension Eating Plan on Features of the Metabolic Syndrome
- Mayo Clinic: DASH Diet Information
- Daily Collegian: Whole Grains Help Reduce Body Fat
- Nutrition, Metabolism and Cardiovascular Diseases: High Protein Diets Decrease Total and Abdominal Fat and Improve CVD Risk Profile in Overweight and Obese Men and Women With Elevated Triacylglycerol
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