A tire around the middle is more than unsightly--it's unhealthy. Extra belly fat increases the risk of cancer, diabetes and cardiovascular disease. The most unsightly fat is called subcutaneous fat. It's more visible because it's between the abdominal wall and the skin. The most dangerous fat is called visceral fat. It surrounds abdominal organs. You can target belly fat by adding certain foods to your weight-loss diet and exercise plan.
Fish Oil
Fish oil is a fantastic fat burner because it contains omega-3 fatty acids that help reverse insulin resistance and aid in keeping glucose regulated. You can get fish oil naturally by eating salmon and mackerel. You also can take 1 to 3 g in supplement form each day. Make sure that any supplements are derived from fish body oils, not fish liver oil. Also seek supplements that are distilled so that mercury, heavy metals, PCBs and other contaminants are removed.
Grass-Fed Beef
Conjugated linoleic acid, commonly called CLA, is an omega-6 fatty acid found in organic, grass-fed beef. It helps decrease body mass index by facilitating the body's ability to access and utilize stored fat, particularly in the tummy area. CLA also is found in lamb and organic dairy products. Animals that are grain-fed instead of grass-fed have 80 percent less CLA. CLA also is available as a supplement.
MUFAs
Monounsaturated Fatty Acids, dubbed "MUFAs," reduce belly fat accumulation. MUFAS are found in nuts and seeds, avocados, olives, dark chocolate and oils. Oils include olive, safflower, flaxseed, sesame, walnut, peanut and sunflower.
Lean Meat
Lean meats work well because their protein stimulates the release of glucagon, a hormone that works in opposition to insulin, which works to store fat. Basically, what insulin puts into storage, glucagon mobilizes and puts back into use. Substitute wild game for beef and pork if you can-it is much leaner.
Fruits and Veggies
Fruits and vegetables provide essential nutrients and antioxidants. Cranberries are especially good at helping to detoxify the liver and fight "bad" LDL cholesterol. Lemons and limes also detoxify, fight cholesterol and boost metabolism. Other high-powered fruits are apples, berries and peaches. Some of the best fat-fighting veggies are asparagus, broccoli, cabbage, cauliflower, kale, watercress and zucchini.
Apple Cider Vinegar
Apple cider vinegar contains acetic acid, which helps rev up metabolism. It's also a good detoxifier and cholesterol fighter. Using 2 teaspoons a day is enough to deliver benefits.
Calcium rich foods
The calcium found in food sources like low-fat dairy products and chia seeds will help reduce body weight. In fact, people who add calcium boosts to their diet regimen are likely to lose 30 percent more weight than those who do not, according to a 2000 University of Tennessee study.
References
- American Diabetes Association; Diabetes Care; April, 2007
- "The Fat Flush Foods;" Ann Louise Gittleman; 2004
- "Fast Track Detox Diet;" Ann Louise Gittleman; 2005
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