Belly fat puts you at increased risk of heart disease, stroke, diabetes, certain cancers and dementia. In women, belly fat is related to osteoporosis, breast and colorectal cancer; in men, it's sleep apnea and metabolic syndrome. Scientists think that belly fat grows differently than fat in the rest of the body. Research says fat cells grow in size in the belly while they grow in number elsewhere, leading to dramatically different health risks. The good news, says Harvard School of Medicine, is that the type of fat around the middle "yields fairly easily to exercise and diet." There are a number of choices for eating plans when trying to whittle your middle. But note, by "diet," this article is referring to eating plans for general nutrition, rather than a specific, deliberate calorie-cutting program, or fad diet, geared toward quick weight loss.
The Abs Diet
The Abs Diet, based off the best-selling "The Abs Diet Eat Right Every Time Guide," is a six-week plan to jump start new eating habits while promoting healthier fats. The book recommends you eat six, evenly spaced meals each day. It also suggests two snacks before larger meals. In addition, the diet is based on 12 "power" foods, selections from which should be in each meal. They spell out ABS DIET POWER and include almonds and other nuts, beans and legumes, spinach and other green vegetables, dairy, instant oatmeal, eggs, turkey and other lean meats, peanut butter, olive oil, whole grains, extra protein and raspberries and other berries.
Mediterranean Diet
The Mediterranean Diet is a heart-healthy program that has been called healthful by the 2010 Dietary Guidelines Advisory Committee. The diet mimics the ingredients and cooking styles of people in Mediterranean countries. It emphasizes a high consumption of vegetables, legumes, fruits and nuts, cereals, fish and seafood; more unsaturated than saturated fat; moderate alcohol; and low consumption of meat and dairy. Research reported in the "Journal of Nutrition" surveyed close to 500,000 Europeans and found that following this eating plan was associated with lower ab fat and smaller waist measurements.
DASH Diet
The 2010 Dietary Guidelines Advisory Committee also recommended the DASH Diet as a healthy eating program. "DASH" stands for Dietary Approaches to Stop Hypertension and is targeted toward people with high blood pressure, but it has proven helpful in ways that could trim ab fat. For example, research has shown the DASH Diet reduces symptoms of metabolic syndrome, which is a cluster of disorders related to obesity. One of the hallmarks of metabolic syndrome is carrying excess weight in the belly and having a waist measurement of greater than 40 inches in men and 35 inches in women. The diet is rich in grains, vegetables, fruits and low-fat dairy. It limits saturated fat and cholesterol but emphasizes fiber, potassium, calcium and magnesium. Sodium is limited to 1,500 to 2,300 mg daily.
References
- Women'sHealth: Get a Flat Stomach: Secret Weapons of Weight Loss
- "The Abs Diet Eat Right Every Time Guide" ; David Zinczenko; 2005
- MedlinePlus: Fat Cells Grow Differently in Belly Vs. Bottom
- MayoClinic.com: Belly Fat in Women: How to Keep It Off
- MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters
- AARP: How to Lose Your Spare Tire
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