Excess fat around your belly is influenced by genetics, hormones, diet and activity level. In addition to being uncomfortable and frustrating, excess belly fat causes a variety of health problems. Diets that promote belly-fat loss are rich in natural, nonprocessed foods and balanced. Keeping carbohydrate intake to about 40 percent of your day's calories, fat intake at 30 percent and protein at 30 percent will ensure you are getting the nutrients and health benefits from each of these food groups.
Significance
The fat around your midsection is either visceral fat or subcutaneous fat. Subcutaneous fat is the kind you can pinch between two fingers, and visceral fat lies beneath the subcutaneous fat tissue around your abdominal muscles. The Harvard School of Public Health notes visceral fat is linked with high LDL cholesterol, the bad kind, and low HDL cholesterol, the good kind. The Harvard Medical School states visceral fat molecules are linked to a "number of chronic conditions, including cardiovascular disease, dementia and breast and colorectal cancers." Reducing your belly fat will not only make you feel more confident, but also will reduce your risk for these diseases.
Healthy Carbohydrates
To lose excess stomach fat, choose natural nonprocessed carbohydrates over processed carbohydrates. Easily digested carbohydrates interfere with weight loss, lead to weight gain and even promote heart disease and diabetes. Carbohydrates are an important macronutrient to the body, but the right kind of carbohydrate makes all the difference. Belly-fat loss diets promote the intake of a wide variety of fruits and vegetables.
Healthy Fats
Skinny-belly diets encourage a reduced intake of trans and saturated fats, which increase bad cholesterol, reduce good cholesterol and increase the risk of heart disease and stroke. However, the intake of monounsaturated and polyunsaturated fats helps reverse the risks caused by bad fats and, as stated by Ann Louise Gittleman, certified nutritionist, "good fat is essential for both permanent weight loss and overall health." Good fats are found in almonds, avocados, sunflower seeds, pumpkin seeds, flax seed, flax oil and olive oil.
Lean Protein
Due to the high saturated fat content, fatty cuts of red meat, pork, duck and goose should be avoided. A diet leading to a flat belly consists of skinless poultry and fish. Protein is an essential macronutrient in any diet because it aids in growth, tissue repair, immune function and preserving lean muscle mass.
Misconceptions
Doing spot exercises such as sit-ups and planks are going to help strengthen your abdominal muscles, but they will not decrease the fat surrounding them. Losing belly fat requires a total body-fat reduction. By eating a clean diet and participating in cardiovascular exercise and strength training daily burning 500 calories, you could lose 1 lb. of fat per week.
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