The general advice to lose fat and weight is to eat fewer calories. At 9 calories per gram, fat is the most calorie-dense macronutrient. However, simply reducing the amount of fat you eat will not help reduce body fat levels and belly fat. Other factors such as the amount of simple carbohydrates in the diet and exercise also play a role. The types of fats in the diet play a big role in belly fat.
Fats To Avoid
Avoid hydrogenated fats, also known as partially-hydrogenated fats or trans fats. They are generally found in commercially-baked foods such as pies, pastries, muffins, donuts, cookies and cakes. According to the U.S. Department of Health and Human Services, trans fats can lead to weight gain and obesity.
Coconut Oil
Use coconut oil. Coconut oil contains medium-chain triglycerides or MCTs. According to a study by the Institute of Environmental Science for Human Life, Ochanomizu University Tokyo, reported in the November 2001 issue of the "Journal of Nutrition," medium-chain triglycerides may help reduce body weight and suppress accumulation of body fat, including in the belly.
Omega-3 Essential Fatty Acid
Omega-3 fats help your body metabolize fat and will help you lose belly flab. They are found in oily fish such as mackerel, sardines, trout, salmon and tuna. Organic free-range eggs are a rich source of omega-3 fats. Plant sources include hemp seed oil, flax seed oil and pumpkin seed oil. Do not cook with omega-3 oils. Their molecular structure causes a release of harmful free radicals when subject to heat. Use the oils or seeds as a condiment on your food or add to a fruit or protein smoothie.
Conjugated Linoleic Acid
Conjugated linoleic acid, or CLA, is a fat found in meat and dairy products. According to a study by the Scandinavian Clinical Research AS Norway, reported in the December 2000 issue of the "Journal of Nutrition," CLA helps reduce body fat and may help you lose belly fat. If you prefer not to eat meat or dairy products, CLA is available as a food supplement.
References
- United States Department of Health and Human Services: Trans Fat Press Conference
- "Journal of Nutrition"; Dietary Medium-Chain Triacylglycerols Suppress Accumulation of Body Fat in a Double-Blind, Controlled Trial in Healthy Men and Women; Hiroaki Tsuji; Nov. 2001
- Truth About Abs: Are Whole Eggs or Egg Whites Better for You? Mike Geary
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