Belly fat can be embarrassing and it might limit your time at the beach as well as your wardrobe options. If you are like most people, you are probably mainly concerned about how belly fat affects your overall appearance. You need to worry about it from a health-standpoint as well, because it seems to operate in a very different mode compared with fat elsewhere on your body. Excess fat around you middle increases your risk of developing serious health conditions such as diabetes and heart disease. Losing fat anywhere on your body requires an adherence to basic dietary principles such as cutting calories and focusing lean proteins, healthy carbohydrates and good fats. Research suggests, however, including certain items in your diet might result in reduced abdominal fat, in particular.
Choose Whole Grains Over Refined
Choosing whole grains over refined grains offers numerous benefits, such as higher fiber content and a richer store of various vitamins and minerals. You might be able to add reducing belly fat to that list, according to a study conducted at Pennsylvania State University and published in the January 2008 issue of ''American Journal of Clinical Nutrition.'' Researchers there tested the effects of eating a diet rich in whole grains compared with a diet rich in refined grains on various risk factors for heart disease, including increased abdominal fat. All participants followed a low-calorie diet, with both groups experiencing a similar amount of weight loss. The whole grain group, though, lost more fat in the belly specifically.
Eat More Monounsaturated Fats
While the word "fat'' gets a bad rap, it comes in many forms, with some actually contributing to your health, rather than worsening it. Monounsaturated fats, found in olive and canola oil, avocados, nuts and seeds, are good for the heart and a study by Spanish researchers, published in the July 2007 issue of ''Diabetes Care'' suggest they are good for reducing belly fat as well. Eleven volunteers cycled through a diet rich in monounsaturated fats, saturated fats or carbohydrates for 28 days each. Researchers found the diet rich in monounsaturated fats resulted in less fat depositing itself around the abdomen.
Considerations for Alcohol Intake
Drinking large amounts of alcohol has been associated with an increased risk of belly fat, according to Dr. Michael Jensen, writing for Mayoclinic.com. He notes a particularly strong association with beer, but that wine might note cause this same effect. Moderate drinking on the other hand -- typically defined as one to two drinks per day -- might have an opposite effect. A study examining the effects of alcohol intake on females, published in the November 2003 issue of the ''Journal of Clinical Endocrinology and Metabolism,'' found that compared with women who never drank, moderate drinkers were more likely to have less total body fat and belly fat in particular. Discuss the potential benefits and risks of alcohol consumption in regards to weight management, with your doctor.
Eating Mediterranean Style
The participants in the Spanish study examining the effects of different diets on belly fat followed a Mediterranean style of eating during the monounsaturated diet phase. This diet has many components, in addition to focusing heavily on this type of fat. Consider following these other tenets when trying to lose belly fat. Each meal should focus on fruits, vegetables, whole grains legumes, beans, nuts, seeds and spices. Eat fish at least twice a week and limit poultry, cheese and eggs to small portions daily or weekly. Consume red meat and sweets sparingly.
References
- ''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, PHD, et al.; July 2007
- ''American Journal of Clinical Nutrition''; Heather Katcher, et al.; January 2008 The Effects of a Whole Grain--Enriched Hypocaloric Diet on Cardiovascular Disease Risk Factors in Men and Women with Metabolic Syndrome;
- ''Journal of Clinical Endocrinology and Metabolism''; Moderate Alcohol Consumption, Dietary Fat Composition, and Abdominal Obesity in Women: Evidence for Gene-Environment Interaction; J.R. Greenfield, et a.; November 2003
- Mayoclinic.com; Belly Fat in Men: Why Weight Loss Matters; Michael Jensen, M.D.; February 2011
