Belly fat tends to increase with age, especially in men. Abdominal fat is not only undesirable, it can lead to health problems. According to the Mayo Foundation for Medical Education and Research, excess belly fat increases your risk for diabetes, heart disease and some forms of cancer. Avoid certain foods in your diet to help you get better results when trying to lose excess abdominal fat.
Saturated Fats
Consuming saturated fats not only can add significant amounts of calories to your diet, but according to the U.S. Department of Health and Human Services diets high in saturated fat can increase cholesterol levels and risk for heart disease. When high-calorie foods, including fat, are consumed in excess, they are stored as body fat in areas of your body such as your belly, especially if you're an apple-shaped individual. Foods high in saturated fat include high-fat meats like bacon, ice cream, whole milk, cheese, cream and butter. Although it's okay to include some saturated fat in your diet, the "Dietary Guidelines for Americans 2005" encourages you to limit your total fat intake to 20 to 35 percent of your total daily calories and your saturated fats to less than 10 percent of your calorie intake.
High Glycemic Foods
Excess empty calorie consumption may lead to nutrient deficiencies and are stored as fat in your body. Foods high in sugars are usually empty-calorie foods, and include regular soda, sugary desserts, table sugar and many types of juices. Simple sugars provoke a high glycemic response, meaning their consumption causes an immediate flood of insulin, which processes part of the food you ate into stored body fat. A 2006 study, "Low Glycemic Index Diet Best For Weight Loss And Cardiovascular Health," published by University of Sydney Human Nutrition Unit, found that low-glycemic dieters lost twice as much weight as high-glycemic dieters and had lower bad cholesterol. The Diogenes study, released by University of Copenhagen in 2010, found that both adults and children lost the most weight on a low glycemic diet. Low glycemic foods like whole grains, some fruits and most green vegetables and proteins cause you to feel fuller longer, so you may eat less overall.
Refined Grains
Limit or avoid refined grains as much as possible when trying to lose belly fat. Refined grains typically provide few nutrients, may contain empty calories, and are lower in fiber than whole grain foods. Consuming high-fiber whole grains instead of refined grains helps with weight loss, according to the Mayo Foundation for Medical Education and Research. Fiber is thought to make you feel full longer and usually contains fewer calories than low-fiber foods. Foods that contain refined grains have a high glycemic index number and include white bread, white rice, plain crackers and regular pasta. When trying to lose belly fat, make the switch to whole grain pasta, brown rice, whole wheat or whole grain bread, and high-fiber cereals.
Alcohol
Consuming alcohol in excess can increase your belly fat. Alcohol, similar to fat, is higher in calories than carbohydrates and protein. Alcohol contains 7 calories per gram compared with 4 calories per gram for carbohydrates and protein. Alcoholic drinks provide few nutrients and are often mixed with other high-calorie beverages, which can lead to excess weight and fat gain.
References
- Mayo Foundation for Medical Education and Research: Belly Fat in Women; How to Keep it Off
- U.S. Department of Health and Human Services: Lowering Your Cholesterol with TLC
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2005
- Mayo Foundation for Medical Education and Research: Dietary Fiber: Essential for a Healthy Diet
- "Science Daily": Low Glycemic Index Diet Best For Weight Loss And Cardiovascular Health
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