If your waistline is expanding, take action. Belly fat is associated with several serious health problems, including type 2 diabetes, heart disease and some types of cancer. It's not the fat you can pinch between your fingers that causes problems, but the accumulation of visceral fat deep within the abdomen. Follow a reduced-calorie diet that eliminates foods known to cause belly fat while adding others that diminish it.
Eliminate Trans Fats
Trans fats -- artificial fat made by adding hydrogen to vegetable oils -- cause the accumulation of belly fat, type 2 diabetes and cardiovascular disease. Trans fats, or partially hydrogenated vegetable oils, are found in many baked goods, such as cakes, pies and cookies; margarine; fried foods, such as french fries, fried chicken and fish; and in packaged snacks such as popcorn and potato chips. Significant negative health effects occur even when trans fats contribute just 2 percent of calories to the diet, according to a study in the June 2009 issue of the journal "Nature Reviews Endocrinology." Cut trans fats from your diet to reduce both belly fat and your risk of disease.
Add Monounsaturated Fats
Monounsaturated fats are healthy fats that prevent and reduce the accumulation of belly fat and reduce insulin resistance, a risk factor for type 2 diabetes, according to a study reported in the June 2007 issue of the journal "Diabetes Care." Monounsaturated fats -- found in foods such as olive oil, avocado, olives, nuts and seeds -- also lower harmful LDL cholesterol and reduce the risk of heart disease and stroke. Include sources of monounsaturated fats in your diet to fight belly fat and improve your health.
Banish Refined Carbohydrates
The type of carbohydrates you eat can affect where fat is stored in your body, and refined carbohydrates are associated with an increased accumulation of belly fat. Refined carbohydrates, such as white bread, processed breakfast cereals, pretzels, white rice, sugary drinks and potatoes, turn into glucose quickly during digestion, causing rapid, sharp spikes in blood sugar levels. In response, the pancreas pumps out insulin to get blood sugar back down to normal. This effect is associated with abdominal fat accumulation and several chronic diseases. Steer clear of refined carbohydrates to reduce belly fat.
Include Whole Grains
Whole grains are a source of carbohydrates associated with a decreased accumulation of fat around the belly. Whole grains are digested slowly and keep blood sugar steady, which reduces fat storage in your belly and elsewhere. Fight belly fat with whole grains, such as brown rice, barley and oatmeal, and foods made with whole grains, such as whole-wheat bread and pasta, and whole-grain breakfast cereals.
References
- "Nature Reviews Endocrinology"; "Trans Fatty Acids: Effects on Metabolic Syndrome, Heart Disease and Diabetes"; Renata Micha and Dariush Mozaffarian; June 2009
- "Diabetes Care"; "Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution"; Dr. J.A. Paniagua et al; July 2007
- Harvard Family Health Guide: Abdominal Fat and What to Do About It
- "The American Journal of Clinical Nutrition"; "Whole- and Refined-Grain Intakes are Differentially Associated with Abdominal Visceral..."; Nicola McKeown et al; November 2010
- American Heart Association: Monunsaturated Fats
- Harvard Health Publications: Carbohydrates and Health
Member Comments