Diets to Get Rid of a Gut

Carrying excess abdominal fat, commonly called a gut, is associated with a variety of health risks, such as sleep apnea, high cholesterol, stroke, heart attack and diabetes. Though abdominal weight gain is most common in men, women's risk increases after menopause, according to the Mayo Clinic. In addition to regular exercise, healthy dietary changes can help you manage your belly fat and enhance your overall wellness. For best results, talk to your doctor or dietitian before attempting weight loss.

Natural Foods Diet

If you consume a diet based upon processed foods, such as fast food, instant frozen meals, canned soup or commercially prepared snack foods, adapting to a diet consisting of natural foods may help you reduce your abdominal fat while improving your overall health. The Harvard Medical School recommends emphasizing complex carbohydrates, such as fruits, vegetables and whole grains, as a helpful step toward diminishing belly fat. Replacing refined foods with natural protein sources, such as legumes, low-fat milk, poultry and fish, can also provide benefits.

To adapt to a natural foods diet, select old fashioned oatmeal with fruit and low-fat yogurt for breakfast in place of pastries or fast food breakfast sandwiches. For lunch and dinner, fill up on fresh or steamed vegetables and modest-size portion of a whole grain, such as brown rice or whole wheat pasta, and a protein-rich food, such as a grilled salmon filet or chicken breast. Healthy, natural fat sources include plant-based oils, nuts, seeds and avocados.

Low-Glycemic Diet

A low-glycemic diet emphasizes blood sugar control for improved weight management and wellness. Carbohydrate-containing foods that have a mild impact on your blood sugar are considered low-glycemic, while high-glycemic foods have a more dramatic impact. Adapting to a low-glycemic diet can help you shed inches and fat from your abdominal area, according to Aaron Tabor and Suzanne Tabor, authors of "The Revival Slim and Beautiful Diet." One powerful dietary step, according to Tabor and Tabor, involves eliminating the "worst" high-glycemic foods, including sugary soft drinks, potato chips, white bread, sweets and alcohol. Focus instead on protein-rich foods, such as lean meats and dairy products; and low-glycemic foods, such as legumes and whole grains. Aim for balanced portions of carbohydrates and protein at your meals for improved blood sugar balance and portion control. Enjoy a variety of fresh fruits and vegetables, which promote healthy blood sugar levels, regularly. Limit or avoid juices and fruit stored in heavy syrup, which are less nutritious and higher in sugar.

Reduced-Fat, High-Protein Diet

Increasing the lean protein in your diet may help accelerate belly fat loss. A study published in the "International Journal of Obesity" in August, 2004, showed a positive correlation between a high-protein, fat reduced diet and reduced abdominal fat. In the study, 50 overweight individuals followed a high-protein diet containing 25 percent protein or a diet containing 12 percent protein for twelve months. Both groups consumed similar amounts of calories. Though the average weight loss achieved by the two groups during the study was similar, participants who consumed a high-protein, reduced-fat diet lost the most abdominal fat.

In order to reap potentially similar benefits, increase your portions of protein-rich foods, such as skinless chicken and turkey breasts, low-fat dairy products, fish and legumes, and cut back on high-calorie, high-fat foods, such as red meat and fried foods, and refined foods, such as enriched pasta and instant rice. Filling your meal plates one-quarter full with lean protein then adding a portion of complex carbohydrate and ample fruits or vegetables, can help you manage your protein intake and overall food intake.