Belly fat, also called visceral fat, is a common trouble area for weight loss seeking men and women. Belly fat is common in men and post-menopausal women. Reducing this type of fat is important since abdominal weight gain increases your risk for diabetes, heart disease and certain forms of cancer. In addition to increasing your physical activity, aim for a healthy, balanced diet, limited in foods that may exacerbate your symptoms.
Added Sugars
Added sugars, such as cane sugar, brown sugar and corn syrup, add glucose and calories, but no nutrients, to foods and beverages. A study published by the American College of Clinical Nutrition in 2010 showed a positive correlation between excessive sugar intake and abdominal fat. In the study, the diets of 153 Hispanic children ages 8 to 18 were examined. Researchers found that the children who consumed sugar-rich diets had more abdominal fat than children who did not. Common foods that contain added sugar include soft drinks, candy, cookies, cake, pie, ice cream, fruit punch, sweetened coffee and tea drinks, jelly, jam, and pancake syrup. Avoid or limit your intake of foods high in added sugars.
Trans Fats
Trans fats are fats that form when hydrogen is added to vegetable oil. The result is a solid-form, longer-lasting fat that poses numerous health risks. Trans fats can increase your LDL, or bad, cholesterol, and reduce your HDL, or good, cholesterol. Trans fats also contribute to abdominal fat. Foods rich in trans fats include margarine, shortening, fast food, frozen meals and commercially prepared snack foods, such as crackers, chips and pastries. Since food companies do not need to list trans fats on nutrition labels of foods containing less than 1 percent per serving, avoid processed foods that list hydrogenated vegetable oil--a common source of trans fats--as an ingredient.
Refined Starches
Starches are carbohydrate-based foods, such as breads, pasta and rice, that provide glucose--your body's main energy source. Refined starches differ greatly from unprocessed forms, such as whole grains, in nutrient and fiber content. While nutritious carbohydrates promote heart health, appetite control and weight management, refined starches are linked with erratic blood sugar levels, food cravings, poor nutritional wellness and overeating. The Mayo Clinic recommends replacing enriched breads, pasta and other foods with whole grains, as a useful step toward managing belly fat. Other common refined starches include enriched cereals, baked goods made with enriched white or wheat flour and instant rice. In general, avoid foods that list an enriched grain or flour product as a primary ingredient.
References
- American Journal of Clinical Nutrition: Increased Hepatic Fat in Overweight Hispanic Youth Influenced by Interaction Between Genetic Variation in PNPLA3 and High Dietary Carbohydrate and Sugar Consumption
- Harvard Health Publications: Taking Aim at Belly Fat
- MayoClinic.com: Belly Fat in Women: How to Keep It Off
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