Abdominal, or visceral, fat is linked to increased risk of cardiovascular disease, type 2 diabetes and cancer. A balanced diet not only supports weight control, but also boosts immunity and prevents disease. Despite the low-fat and low-carb diet crazes, fats and carbs are included in a healthy diet.
Step 1
Cook with and eat whole, fresh foods containing monounsaturated fats. A 2007 study in "Diabetes Care" found that monounsaturated fats help prevent belly fat and lower insulin resistance. Cook with olive, canola, peanut or sesame oil, all of which contain monounsaturated fats. Avocados and nuts are also a good source of monounsaturated fat.
Step 2
Cook with or eat polyunsaturated fats. Polyunsaturated fats reduce cholesterol, thereby lowering your risk of heart disease. They may reduce your risk of type 2 diabetes as well; both these conditions are a common threat to people with belly fat. Foods containing polyunsaturated fat include soybean oil, corn oil and safflower oil, as well as fatty fish such as salmon, mackerel, herring and trout. Walnuts and sunflower seeds also have polyunsaturated fats.
Step 3
Eat complex carbohydrates found in whole grains, and fresh fruit and vegetables. Complex carbs provide nutrients and fiber that reduce cholesterol and aid in digestion. They are filling, which helps you eat fewer calories to lose belly fat. Whole-grain bread, rice and pasta as well as legumes -- beans and peas -- and vegetables and fruit contain healthy complex carbs. Eat these foods in their whole, fresh form to reap the health benefits.
Tips and Warnings
- Remove or reduce saturated fats from your diet. Saturated fats increase cholesterol, which increases your risk of heart disease. Baked goods using palm, palm kernel and coconut oil contain saturated fats. Remove or reduce simple carbs from your diet. Simple carbs are refined carbs that have had their nutrients removed, leaving only empty calories that can increase blood sugar levels and belly fat. Avoid white bread, white pasta, white rice, cookies, donuts and other sugary treats.
References
- Harvard Health Publications: Abdominal Fat and What to Do About It
- MayoClinic.com: Dietary Fats: Know Which Types to Choose
- "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; J.A. Paniagua, MD, Ph.D, et al; July 2007
- American Heart Associations: Polyunsaturated Fats
- Centers for Disease Control and Prevention: Carbohydrates
- MayoClinic.com; Energy Density and Weight Loss: Feel Full on Fewer Calories; January 2011
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