Stomach fat around the abdominal region has been linked to increased risks for chronic disease. According to the American Dietetics Association, excess abdominal fat in men, particularly visceral fat around the internal organs, increase men's risk for heart disease, type 2 diabetes and certain types of cancers. Men looking to lose fat should consume a diet with moderate calories based on a variety of nutrient-dense foods.
Energy Balance
Diets to lose weight and reduce fat are based on general principles of healthy eating, with modifications made for specific individuals. Generally, foods like fiber-packed whole grains, fruits, vegetables and lean protein all contribute to satiation while supplying minimal calories, which helps prevent the type of overeating that leads to weight gain. However, because weight loss depends on energy balance and each person requires a different amount of calories per day, men looking to lose weight should aim to reduce daily intake by 250 to 500 fewer calories than their personal requirements in order to lose 1/2 to 1 lb. per week.
Foods
According to a report from "Fitness Magazine," there are certain foods that help increase metabolism to burn belly fat. These include fatty fish, like tuna, mackerel and salmon, and fruits, such as blueberries. Other foods that indirectly impact belly fat by providing satiation and reducing caloric intake include eggs, legumes, poultry, nuts, leafy green vegetables, and fruits, like avocados and apples. Incorporate these foods into your diet. A sample meal might include vegetables in an egg white omelette and whole grain oatmeal with blueberries.
Choosing Fats
The United States Department of Agriculture recommends that adults obtain 20 to 35 percent of daily calories from fat. Keep intake on the lower end of this range and choose natural source, like nuts, olive oil and seed oils, which are high in healthy mono and polyunsaturated fats. Research from the "American Journal of Clinical Nutrition" found that medium-chain triglyceride fats, like palm and coconut oils, led to greater reductions in fat mass. Reduce or eliminate transfat sources from margarine and processed cakes and cookies, as well as fatty cuts of meat.
Considerations
Any prescription for weight loss must consider both diet and nutrition. Exercise is critical to increase the negative energy deficit required for weight loss. While diet and exercise can help maintain lean muscle and reduce fat, it is not possible to target fat loss from any one area of the body, so use exercise and diet to keep the waistline from expanding and lose excess weight from all areas of the body. Consider also that men have certain vitamin and mineral needs which vary based on age and should not adopt diets which eliminate entire food groups or classes of nutrients, as this may cause deficiencies. Consult your physician before making significant dietary changes.
References
- American Dietetic Association: "Waist Management" Is an Important Part of Every Man's Health
- United States Department of Agriculture: Dietary Guidelines for Americans
- "American Journal of Clinical Nutrition": Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil
- FitnessMagazine.com; The 10 Best Foods for Flat Abs
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