Men and women alike aspire to achieve a flat stomach. Since belly fat is usually the most difficult type of fat to lose, there are a plethora of products on the market these days aimed at reducing belly fat. From diet pills to creams and even electronic abdominal stimulators, it is clear that there is a need for safe way to lose belly fat. A study published in 2005 in the "American Journal of Clinical Nutrition" found that a diet that contains many foods with a high glycemic index can increase belly fat, while eating a diet full of protein and complex carbohydrates may help to shed belly fat.
Step 1
Eat protein-rich foods at every meal in order to help lose belly fat. The Linus Pauling Institute at Oregon State University explains that the glycemic index is a scoring system used to determine how quickly foods with carbohydrates spike a person's blood sugar levels. Protein does not spike blood sugar levels at all; in fact, it helps to stabilize blood sugar levels. Some protein-rich foods such as chicken, turkey and fish have no carbohydrates, while others such as beans and lentils have some. Eating protein-containing foods at every meal will help to negate the effect that some of the carbohydrates have on your blood sugar levels.
Step 2
Switch from refined grains to whole grains, which have lower glycemic index scores. Harvard Medical School states that refined grains such as white bread, white pasta, white rice and regular bagels all have high-glycemic indices because they cause insulin to peak shortly after consumption. White sugar has one of the highest, with a glycemic index of 100. The Linus Pauling Institute at Oregon State University states that white bread has a glycemic index of 73 while whole grain rye bread has a rating of 41 and brown rice has a glycemic index of 55.
Step 3
Choose low-glycemic fruits and vegetables instead of those with high-glycemic indices. The Linus Pauling Institute at Oregon State University states that dried fruits such as dates have very high glycemic index rating and turn to sugar quickly in your body. Dates have a glycemic index of 103, which metabolizes faster than table sugar. Baked potatoes also have a high rating, of 76, according to the The Linus Pauling Institute at Oregon State University. Lower glycemic index fruits and vegetables have a lot of fiber, such as apples and pears, which both have glycemic indices of 38. Choosing to eat fruits and vegetables which convert to sugar slower in the body will help you to lose belly fat, as suggested by a 2005 study published in the "American Journal of Clinical Nutrition."
Step 4
Exercise at least 5 days a week and perform cardiovascular exercises such as jogging, swimming and cycling so that you will burn fat. Although a healthy, low-glycemic diet will help you lose belly fat, exercise is essential because it burns calories and helps you to shed fat faster.
References
- "American Journal of Clinical Nutrition" Dietary glycemic index and load, measures of glucose metabolism, and body fat distribution in older adults: NR Sahyoun, AL Anderson, AM Kanaya, et al. (2005).
- Harvard Medical School: Glycemic index and glycemic load for 100+ foods.
- Linus Pauling Institute at Oregon State University: Glycemic Index and Glycemic Load.
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