Belly fat that hangs over your waistband is cosmetically unappealing and dangerous to your health. Men with a waist circumference greater than 40 inches and women with a waist greater than 35 inches are at higher risk of developing heart disease, some cancers and type 2 diabetes notes the National Heart, Lung and Blood Institute. While losing weight through a low-calorie diet and increased physical activity is a practical way to address belly fat, including certain foods in this regimen may expedite it.
Dairy
Eating more than the minimum 3 cups of dairy recommended by the U.S. Department of Agriculture Food Guide Pyramid can help you reduce belly fat. A Curtin University of Technology study released in October 2009 showed that dieters who consumed five servings of dairy daily lost more weight and belly fat than low-calorie dieters consuming three servings daily. Choose skim milk, nonfat yogurt and low-fat cheese to keep calories and saturated fat intake under control.
Coconut Oil
Although composed mainly of saturated fats, coconut oil seems to positively affect waist circumference in women, according to a study published in the journal "Lipids" in July 2009. When women consumed 30 ml of coconut oil daily over a 12-week period along with a low-calorie diet and 50 minutes of moderate walking daily, they exhibited a loss in belly fat, while women consuming the same amount of soybean oil did not. The consumption of coconut oil did not adversely affect these women's cholesterol levels.
Protein
High-protein diets can assist with weight loss, particularly in the abdominal region. A study in the journal "Nutrition, Metabolism and Cardiovascular Disease" published in October 2009 found that when obese men and women followed a low-calorie, high-protein diet they lost more weight and abdominal fat than dieters eating a standard protein diet after 12 weeks. Although some health experts, namely those at the American Heart Association, warn against high-protein diets because of the potential of consuming too much saturated fat, this study found that a high-protein diet did not affect total cholesterol levels. Lean proteins like egg whites, turkey or chicken breast, fish and shellfish, soy and beans are your best options when increasing dietary protein, as they do not contain high amounts of saturated fat and offer valuable nutrients.
References
- Pubmed.gov: Effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity.
- Curtin News: Higher Dairy Intake Can Help Fight Obesity
- Pubmed.gov: High Protein Diets Decrease Total and Abdominal Fat and Improve CVD Risk Profile in Overweight and Obese Men and Women with Elevated Triacylglycerol.
- American Heart Association: High Protein Diets
- National Heart, Lung and Blood Institute: Assessing Your Weight
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