Diets To Lose Belly Fat Fast

Many people looking to lose weight wish to specifically get rid of stubborn belly fat. Belly fat is associated with increased health concerns, as it includes visceral fat in addition to subcutaneous fat. According to Mayo Clinic, visceral fat produces substances that can increase blood pressure and bad cholesterol as well as negatively affect insulin resistance in the body. Although there is no one specific diet plan that will help you lose just belly fat, a healthy diet combined with regular exercise can lead to overall weight loss and improved health.

Calorie Intake

Weight loss occurs when the body takes in fewer calories than what it expends. To lose weight, you need to eat less food than what you burn off from your normal daily activities combined with exercise. It takes 3,500 calories to gain a pound. Hence, to lose a recommended 1 to 2 lb. a week, you may wish to eat 500 to 1,000 fewer calories a day. Alternatively, you can increase your activity level to burn more calories, and cut fewer calories from your daily intake.

Fruits and Vegetables

The foundation of a healthy diet plan should consist of fruits and vegetables, which are low in calories, have little to no fat and are sources of essential nutrients. Produce is also a source of vitamins, minerals and antioxidants that may help protect against and prevent certain cancers and heart disease. Aim for at least five to 10 servings of fruits and vegetables daily such as apples, berries, bananas, carrots, broccoli, bell peppers and dark, leafy greens.

Whole Grains

Complex carbohydrates such as whole grains may assist in weight loss, which can reduce belly fat. A study reported in the "American Journal of Clinical Nutrition" in January 2008 found that obese subjects who ate whole grains on a calorie-controlled diet lost more abdominal fat than subjects who ate a similar well-balanced diet but with refined grains. Whole grains are high in dietary fiber. which aids in stabilizing blood sugar levels to prevent dips in energy and increased hunger cravings. Fiber also helps maintain a healthy digestive system, decreasing digestive upsets such as flatulence, constipation and bloating.

Healthy Fats

Fat is an essential part of a healthy diet and may help you lose weight. Healthy fats such as unsaturated and omega-3 fatty acids should be selected over unhealthy fats such as saturated and trans-fats. These fats contribute to plaque buildup in the arteries, which increases the risk of heart disease and stroke. In contrast, healthy fats are needed for normal body processes, hormonal development and the absorption of essential vitamins. Eat these foods in moderation by snacking on a handful of nuts, adding seeds to a large salad and grilling salmon with vegetables for meals.