There are two types of belly fat -- subcutaneous and visceral. Subcutaneous fat is the fat that peeks out over a too-tight waistband. Visceral fat is a special kind of belly fat that encases the internal organs and can cause the stomach to stick out. This fat is particularly unhealthy. Fortunately, when you begin a weight loss program, this type of fat is often the first to go, according to the University of Alabama Health System.
Basics
Abdominal fat that surrounds internal organs, also known as visceral fat, is a metabolically active form of fat that increases your risk of several diseases. Losing this fat can benefit your health in many ways. Unfortunately, there are no magic nutritional bullets that specifically target abdominal fat. The best approach, according to the Harvard Medical School, is to lose weight by burning more calories than you consume. Exercise, in addition to eating the right foods, is an important addition to a program designed to blast belly fat.
Dairy
Overall weight loss is the best thing you can do to get rid of belly fat. In a 2004 study conducted by researchers at the University of Tennessee, individuals who consumed three to four servings of dairy every day lost almost twice as much weight as people who ate the same number of calories but who did not consume dairy. Significantly, the dairy consumers lost more abdominal fat than the other dieters.
Complex Carbohydrates
To demolish the fat on your belly along with the other fat on your body, consume a diet rich in complex carbohydrates and get rid of simple refined carbohydrates. Complex carbohydrates, which include whole grains, legumes and fruits and vegetables, have fiber and do not cause the same fluctuations in blood sugar that simple carbohydrates do. Simple carbohydrates, which can be found in sodas, pastries, white bread and many other foods, can cause your fat loss to stall. They also spike insulin, which can lead to cravings and increased fat storage.
Lean Protein
To lose dangerous abdominal fat, choose lean protein over fattier cuts of meat, and replace saturated fat with polyunsaturated fat, advises the Harvard Medical School. Eat plenty of fish, chicken breasts, tofu and legumes to meet your daily protein requirements. These foods will increase satiety, which can help you to stick to your eating plan. Read labels to ensure you aren't eating foods with saturated or transfats. Eat foods containing canola oil, olive oil and other oils that don't turn solid when exposed to cool temperatures.
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