What you eat contributes significantly to how much belly fat you have. Everyone has a six-pack of abs, but some are just covered will a layer of fat. To get rid of that layer of fat, the best thing to do is to modify what and how much you eat of certain foods. Reducing the amount of belly fat will also help you reduce your risk of heart disease, diabetes and breast cancer. Eating a nutrient-rich diet will help you get a flat belly.
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Eat a half cup of an avocado a day to obtain your daily source of healthy fat. Often people avoid avocados because they contain 4.5 g of fat per 2 tbsp. serving, but most of that comes from monounsaturated fat, which is heart healthy. The fat contained in the avocado not only helps reduce inflammation in the body but also increases the absorption of fat-soluble nutrients like carotenoids. The diversity of carotenoids found in the avocado is the reason it has such great anti-inflammatory abilities. Avocados also contain 152 mg of potassium per serving, which assists in metabolism and is necessary for building muscle.
Eat oatmeal for breakfast to lose weight and flatten your belly. Eating breakfast gives you energy and fuels your metabolism and helps reduce hunger throughout your day. Oatmeal contains soluble fiber, which is known to reduce belly fat by 3.7 percent over five years, according to ScienceDaily. Avoid oatmeal that contains more than 5 g of sugar.
Eat a serving of yogurt a day and lose belly fat faster than those who do not eat yogurt. Yogurt is packed with calcium, a nutrient that signals your body to create less of the hormone cortisol, which contributes to cravings, fatigue and storage of excess body fat. Buy yogurt that has at least 20 percent of your daily value for calcium and vitamin D. Yogurt also contains a perfect balance between protein and carbohydrates, helping you recover from a workout and rebuild muscle quicker. Choose a yogurt that has between 10 and 20 g of protein per serving.
Choose an all-natural peanut butter that does not contain any added sugar. Peanut butter contains a high amount of monounsaturated fat, promoting heart health. Peanuts are a good source of protein, which helps build muscle, and a good source of niacin, which promotes digestive health. Nancy Clark reports that individuals who ate peanuts daily did not overeat in their total daily calories and also felt fuller throughout the day. Combine peanut butter with bread, fruit or oatmeal to eat the appropriate serving size.
Eggs are a natural food you can buy year-round that helps you lose belly fat. With more than 10 percent of your daily value of protein, eggs help you build muscle and stay fuller longer. Eggs are also an excellent source of choline, which helps keep the cardiovascular system healthy. The egg yolk especially is good to eat when trying to reduce belly fat because it is where most of the nutrients are, including vitamin B12, which provides the body with energy. Often the egg yolk gets associated with raising cholesterol levels, but when you eat cholesterol, the body does not produce more but uses it from the food, and there is no significant effect on your blood cholesterol levels when you eat eggs, according to Chris Masterjohn of Cholesetrol-and-health.com.
- "Fitness": 10 Surprising Health Benefits of Yogurt
- ScienceDaily: Soluble Fiber Strikes a Blow to Belly Fat
- California Avocado Commission: Avocado Nutrients
- Choleseterol-and-health.com; The Incredible, Edible Egg Yolk; Chris Masterjohn
- MayoClinic.com: Belly Fat in Women
- BeginnerTriathlete.com: Peanut Butter — A Super Sports Food