Following a healthy diet is not only necessary for staying slim and fit, but even more important for your heart and overall health. A large amount of belly fat increases a person's risk of many conditions, including heart disease, stroke, type-2 diabetes, some types of cancer, including breast cancer and colorectal cancer, insulin resistance, high triglycerides, low levels of HDL, the "good" cholesterol, metabolic syndrome, sleep apnea and gallbladder problems in women. By following the proper diet, you can successfully reduce your belly fat. Consult a doctor before starting a diet or fitness program.
Thermogenesis
Thermogenesis is when your core body temperature is elevated. Once the heat and energy output of your body increases, it builds your metabolism, and the body's main source of energy is then utilized from fat cells to produce greater fat loss. There are various foods that produce the thermogenic process such as hot peppers, garlic, ginger, parsley, berries, cabbage, Brussels sprouts, lemons, apple cider, green tea and cinnamon. Engaging in exercise and taking dietary supplements can prompt the process as well.
Proper Protein
It is very important to consume complete proteins with every meal in order to promote loss of belly fat. When you increase your dietary protein, it will provide you with longer satiety and build and maintain muscle tissue. Having more muscle aids in speeding up your metabolism, which will provide you with greater fat burn. Complete proteins contain all the essential amino acids. Some of these complete proteins are egg whites, lean chicken, lean turkey, fish, lean red meats, low-fat cottage cheese and whey protein powder.
Good Carbohydrates
Carbohydrates that are slow-digesting, unprocessed and high in fiber are the best type to add to your diet. These seem to contain the most micronutrients and tend to help control your daily food intake. When it comes to belly fat loss, you need to avoid bad carbohydrates, which supply your body with nothing but more fat. Ingesting good carbohydrates such as raw fruits, vegetables, oats, dried beans, seeds and whole-grain wheat will provide you with the energy you need to burn fats.
Healthy Fats
In order to achieve weight loss, your fat intake has to be a controlled and healthy amount. Monounsaturated, polyunsaturated and omega-3 fatty acids are healthy fats and should be the main type that you incorporate into your diet. Some fats that you should include are olive oil, peanut oil, canola oil, avocados, nuts and seeds, peanut butter, flax seed, flax oil and walnuts. By incorporating the right foods into your diet, it makes it possible for you to burn fat from your belly and other areas of your body.
References
- "Nutrition: The Complete Guide"; John Berardi, Ph.D., Ryan Andrews, MS/MA, RD.; 2009
- Harvard University Nutrition Source: Good Carbohydrates
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