Excess fat around the abdomen is not just unsightly or inconvenient, it also affects your health. Having too much abdominal fat can lead to high blood pressure, type 2 diabetes, heart disease and some forms of cancer. To reduce belly fat, you need to focus on an overall weight-loss program, but there are foods shown to promote loss of abdominal fat when consumed in moderation.
Monounsaturated Fats
Two types of potentially helpful oils are monounsaturated fats and polyunsaturated fats. Monounsaturated fats improve blood cholesterol levels, reduce insulin levels in the blood and help to reduce fat around the abdomen. The medical journal "Diabetes Care" published a study in 2007 showing that participants who consumed monounsaturated fats experienced the greatest reduction in abdominal fat compared to two other groups that consumed two other types of fats, and all three groups had a similar caloric intake. Foods rich in monounsaturated fats include canola oil, sesame oil, flaxseed oil, olive oil, avocados and most nuts. They should only be consumed in moderation, however, because fat, no matter what form it's in, is still high in calories.
Whole Grains
Whole grains are unprocessed and still have their essential parts and naturally-occurring nutrients intact. In a 2008 study published in the "American Journal of Clinical Nutrition," researchers at Penn State University compared 25 obese adults who ate only whole grains to a group of 25 obese adults eating only refined grains for a period of 12 weeks. Both groups lost an average of 8 to 11 lbs., but the group eating only whole grains lost twice as much fat from the abdomen. Good sources of whole grains include whole-grain cereal, oatmeal, brown rice and barley, according to Heather Katcher, a coauthor of the study.
Blueberries
Blueberries are rich in phytochemicals, which are naturally occurring antioxidants. In addition to reducing the risk of heart disease, the phytochemicals appear to be the contributing factor to blueberries' ability to help reduce abdominal fat. A "Science Daily" article published April 20, 2009, reported on a University of Michigan study performed on rats. It showed rats that consumed blueberries -- in the form of powder -- lost more abdominal fat than those who did not, regardless of whether they ate a high-fat or low-fat diet. When combined with a low-fat diet, there was even greater evidence of the benefits of blueberries. Blueberries do contain sugar, which can lead to fat gain, so limit consumption to 1/2 cup to 1 cup per day.
Tart Cherries
According to a study published in the October 26, 2009, issue of the "Journal of Food Medicine," diets enriched in tart cherries reduced abdominal fat in rats. The study compared two groups of rats over a period of 90 days. Both groups ate the same diet, but one group also consumed tart cherries in powder form. In addition to reduced belly fat, the tart-cherry group of rats also experienced a reduction in inflammation and triglycerides, both factors in heart disease. Dr. Steven Bolling, a co-author of the study, believes that the anthocyanins -- the chemicals that give cherries their flavor and color -- were responsible for the decrease in abdominal fat.
References
- Mayo Clinic; Belly Fat In Men -- Why Weight Loss Matters; Dr. Michael Jensen, Feb. 2011
- "Newsweek" Magazine; Six Facts About Belly Fat; Karen Springen, Nov. 2008
- "Science Daily"; Blueberries May Help Reduce Belly Fat, Diabetes Risk; April 20, 2009
- "Journal of Medicinal Food"; Regular Tart Cherry Intake Alters Abdominal Adiposity, Adipose Gene Transcription, and Inflammation in Obesity-Prone Rats Fed a High Fat Diet; EM Seymour et al.; October 26, 2009
- "Diabetes Care"; Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects; Dr. J.A. Paniagua et al.; April 2007
- Mayo Clinic; Dietary Fats -- Know Which Types to Choose; Feb. 2011
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