If you carry excessive pounds in your abdominal area, like many men and post-menopausal women, seeking ways to manage it is important. Unlike fat that gathers on your hips and thighs, abdominal fat produces substances linked with serious conditions, according to Harvard Health Publications, including heart disease, dementia, asthma and certain types of cancer. Fortunately, abdominal fat is often responsive to improved exercise and eating habits. Although foods aren't known to burn fat, particular items may enhance your efforts.
Whole Grains
Whole grains contain all nutritious parts of the grain. As a result, they provide more vitamins, minerals, fiber and protein than refined grains, such as white flour. They also digest more efficiently and promote fullness between meals. In a study published in the "American Journal of Clinical Nutrition" in January 2008, 50 adults with metabolic syndrome, which is characterized by abdominal obesity, were advised to consume a diet reduced by 500 calories per day containing whole grains or refined grains for 12 weeks. Although both diets led to moderate weight loss, participants who consumed whole grains lost more abdominal fat and exhibited less inflammation, or internal swelling, than participants who ate refined grains. For potentially similar benefits, incorporate whole grains, such as oats, barley, quinoa, brown rice, wild rice or popcorn, into nutritious, balanced meals.
Fruits and Vegetables
Fruits and vegetables are some of the most nutrient-rich, calorie-poor foods. In other words, one serving of fresh fruits or vegetables typically contains fewer calories and more nutrients per serving than denser foods, such as candy, white bread or butter. To lose abdominal fat, and to keep it off, Mayo Clinic recommends emphasizing plant-based foods, including fruits and vegetables. Fruits and vegetables particularly rich in fiber and antioxidants, which help keep your immune system running strong, include berries, citrus fruits, broccoli, leafy greens, Brussels sprouts, bell peppers and squash. To reduce your overall caloric intake, eat more fruits and vegetables while cutting back on denser foods.
Healthy Fats
Unlike excessive belly fat, dietary fats are essential for human health. They help your body absorb nutrients, such as vitamins E, D and K, and promote positive skin-health and brain function. Fats also provide fuel for low- to moderate-intensity exercise, which is important for abdominal fat loss. Mayo Clinic recommends cutting back on saturated and trans fats, which are prevalent in fatty meats, high-fat dairy products and processed snack foods, and eating moderate amounts of polyunsaturated or monounsaturated fats -- found in nuts, fish, avocados and vegetable oils, such as canola and olive oil -- instead. Rather than dousing your salads with high-fat creamy salad dressing, use a modest amount of olive oil and vinegar. And add a slice of avocado, instead of high-fat cheese or mayo, to sandwiches.
Dairy Products
In a study published in "Obesity Research" in 2004, 32 obese adults consumed reduced-calorie diets supplemented with calcium, a placebo or high-in-calcium rich dairy products, for 24 weeks. Participants who took calcium supplements lost 26 percent more fat than those who took the placebo. Participants on the high-dairy diet lost 70 percent more body weight. The calcium and dairy-rich diets also led to greater midsection fat loss. Although dairy products affect people differently, incorporating low-fat milk, yogurt and kefir -- a yogurt-like beverage -- into your diet may improve your weight and nutrient intake. As protein-rich foods, dairy products promote blood sugar and appetite control.
References
- "American Journal of Clinical Nutrition"; The Effects of a Whole Grain--Enriched Hypocaloric Diet on Cardiovascular Disease Risk Factors in Men and Women with Metabolic Syndrome; Heather I Katcher et al.; Jan. 2008
- Mayo Clinic: Belly Fat in Women: How to Keep it Off
- American Dietetic Association: Eat Right for Resistance Training
- Harvard Health Publications: Taking Aim at Belly Fat
- "Obesity"; Calcium and Dairy Acceleration of Weight and Fat Loss during Energy Restriction in Obese Adults; Michael B. Zemel et al.; 2004
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