A flabby belly is not just frustrating for vanity purposes; it can also create a greater risk of developing heart disease, diabetes and certain cancers, states the Mayo Clinic. Regular exercise is important to burn belly fat and keep it off. However, certain foods have been thoroughly researched and ascertained to help reduce belly fat.
Dairy
A diet that is rich with dairy products helps promote fat loss in your midsection. According to research done at Curtin University, subjects who consumed five servings of dairy a day lost more belly fat after 12 weeks than those who did not. Try incorporating the low-fat varieties of yogurt, milk and cottage cheese into your daily diet.
Protein
Protein is a macronutrient that helps dissolve belly flab. A study published in the journal Nutrition, Metabolism and Cardiovascular Disease found that obese adults following a high-protein diet lost more stomach fat than subjects on a standard protein diet over a 12-week time frame. Fish, egg whites, chicken and turkey are lean protein sources that do not contain extra calories and saturated fats as red meat does.
Monounsaturated Fats
Monounsaturated fats are good fats that aid in belly fat loss. According to a 2007 study in Diabetes Care, 11 study participants enjoyed less fat accumulation around their midsection while on a monounsaturated fat-rich diet versus a carbohydrate-rich diet. Olive oil, avocados, almond butter and dark chocolate are all rich sources of monounsaturated fats.
Green Tea
Green tea contains antioxidants and other chemicals known to prevent a variety of health risks. Weight loss is another benefit. A study published in the Journal of Nutrition found catechins, a natural compound of green tea, helped reduce belly fat when combined with regular exercise. The participants who consumed 625 mg of catechins daily experienced a reduction in abdominal fat versus the control group, who did not consume catechins.
References
- Curtin University: Higher Dairy Intake Can Help Fight Obesity
- Nutrition Metabolism and Cardiovascular Disease:High Protein Diets Decrease Total and Abdominal Fat and Improve CVD Risk Profile in Overweight and Obese Men and Women With Elevated Triacylglycerol
- American Diabetes Association: Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects
- Journal of Nutrition: Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults
- Mayo Clinic: Belly fat in women: How to Keep It Off
Member Comments