A Diet to Lose Belly Fat

If you are trying to lose weight, you may struggle the most with losing belly fat. Intra-abdominal fat, or visceral fat, is the fat stored around the stomach and abdomen. This type of fat is linked to increased health risks, versus fat around the thighs or buttocks, including the risks of high blood pressure, high cholesterol, diabetes and heart disease. A healthy diet combined with regular exercise under medical supervision may reduce your risk of disease and help you lose belly fat.

Avoid Processed Foods

Eliminate processed, refined foods from your diet to lose belly fat. Processed foods are stripped of their nutrients during the refining process and are often high in sugar and additives. Simple sugars increase insulin production in the body, leading to hunger cravings and fat storage. Avoid most packaged and canned foods, such as granola bars, candy, cookies, cakes and canned soups or pasta sauces that have added sugars and a long list of ingredients.

Eat Whole Grains

A diet that contains complex carbohydrates, such as whole-grain foods, will help you lose belly fat. According to a study published in the July 2010 "American Journal of Clinical Nutrition," a higher intake of whole-grain foods is associated with lower visceral adipose tissue in comparison to the higher amounts of visceral fat found in diets that had more refined grains. Add whole-wheat bread, brown and wild rice, quinoa and oatmeal to your diet in moderation for effective belly-fat loss.

Vegetables and Fruits

A healthy diet to lose belly fat should focus on nutrient-rich vegetables and fruits. Produce is a source of essential vitamins and minerals your body needs for normal processes, hormonal balance and the prevention of disease. They are also a source of dietary fiber, which helps stabilize blood sugar levels and prevents you from craving and over-eating foods high in sugar and fat. Fiber also assists in regulation of the digestive system, which is needed to eliminate waste products and prevent digestive upsets, such as constipation and belly bloating.

Water

It is important to drink plenty of fluids when trying to lose weight. Water helps push food through the digestive system, aiding in the elimination of toxins and waste products. It also fills you up quickly, preventing you from over-eating foods that could lead to weight gain. When your body is dehydrated, it retains water and holds onto fat typically stored in the belly to enable it to perform its necessary functions for survival. Drink eight to 10 cups of water each day, according to your individual needs and activity level. Herbal teas, vegetables and clear broths also contribute to overall water intake.