12 Foods that will help you get rid of abdominal fat
Why get rid of abdominal fat?
I support that people accept their body as it is. Do I need to have a flat stomach to feel happy or fulfilled? No way. You should not think like that either.
However, part of loving yourself is taking care of your health. There are several scary health consequences associated with storing fat in our bellies.
The fat under your skin (called subcutaneous fat) is not the worst type of fat. It is when a thick layer forms around your vital organs such as your heart, liver and kidneys (visceral fat), that the problems appear.
If you have a lot of belly fat, it means that you are very likely to also have fat around your organs. Belly fat is linked to type 2 diabetes and heart disease.
This link is independent of age or total weight. That’s right, this means that even if you have a healthy weight, if you have belly fat, your health is at risk.
Are you at risk?
I was very shocked to hear that even after my immense efforts to lose weight, I could still be at risk of illness due to my waist measurements.
Of course, the risk is much lower than when I was obese but it is not something pleasant to listen to. Fortunately, there is a simple way to find out if the fat in your belly is significant enough to be a health problem.
According to the Australian Heart Foundation, for any size or type of body, healthy measures for the waist are less than 93 centimeters for men, and less than 78 centimeters for women.
How to measure your waist
According to the Australian Heart Foundation, the correct way to measure your waist is as follows:
Locate the upper part of your iliac bone and the final part of your ribs.
Place the meter right in the middle of your iliac bone and the end of your ribs, and wrap your waist with the meter.
Check the measurement.
The basics when it comes to losing fat
In general, it is not possible to focus weight loss on a particular area of the body, for example, your stomach. You must lose weight of your whole body to reach a lower measure in your waist.
However, if your weight is healthy, then the meals below could help you on your way to a lower waist, as they have been proven to have the ability to reduce abdominal fat.
If you are overweight, or have a few extra kilos, you should definitely include these foods in your diet but you will need to use portion control and exercise to make a significant impact.
Calculate the number of calories your body uses in a day using this calculator .
Then, download an application for calorie control and use it to record the calories of the food you eat. A deficit of 500 calories per day results in losses of 1 pound per week.
Exercise is also important. There are many applications that can monitor calories burned while exercising. Personally, I like to swim because it is simple and relaxing for my joints.
12 meals that will help you get rid of abdominal fat
When it comes to whole grains, most of us turn to breads or cereals. However, these are generally processed and you will not get as much nutritional benefit from them as you would like.
Popcorn, on the other hand, is a 100% unprocessed whole grain.
People who include many whole grains to their diets have lower levels of subcutaneous fat in the abdominal region. They also have less dangerous visceral fat.
Popcorn is also high in fiber, having 1.2 grams per cup. Fiber is known to help with weight loss because it satiates your stomach making you feel fuller for longer.
Fiber can also help you get rid of abdominal fat. One study used a fiber supplement for 13 weeks. Visceral abdominal fat and the measurement of waist circumference were both significantly.
If you add popcorn to your diet, be sure to stay away from those that have butter, or those that include salty or sugary condiments as they are very unhealthy. Traditional popcorn is your best choice.
To prepare traditional popcorn, add 3 – 4 tablespoons of seeds to a brown paper bag. Fold the top of the bag twice and put it in the microwave for about 2 minutes, or until they no longer burst a lot.
2. Coconut oil
There is interesting research about coconut oil and the storage of fat. Coconut oil is not stored as fat in your body as readily as other oils because of its large amount of medium chain triglycerides.
Medium chain triglycerides are quickly converted to energy instead of being stored as fat in your body.
I am in favor of the benefits of olive oil and the Mediterranean diet, so I usually cook with olive oil. However, it may be worth changing to coconut oil occasionally.
One study gave him over-fed rats with medium-chain triglycerides or with long-chain fatty acids. Rats consuming medium chain triglycerides experienced 20% less weight gain and more than 20% lower body fat gain than the other rats.
The coconut oil can also reduce abdominal fat. One study compared patients who consumed coconut oil or soybean oil supplements for 12 weeks. The result was in favor of coconut oil because the women in this group had a reduction in the size of the waist, while the group of people of soy, no.
One thing to keep in mind and to be careful is the saturated fat content in coconut oil. The American Heart Association recommends limiting your saturated fat intake to less than 13 grams a day. This is about 1 tablespoon of coconut oil, so use it in moderation.
3. Red wine
The moderate consumption of red wine has been associated with good health as part of the Mediterranean diet for several years. This is mainly attributed to its polyphenol content.
Polyphenols are natural antioxidants associated with a variety of positive health effects.
One study investigated the effects of red wine on abdominal fat, among other things. It was found that “compared to non-drinkers, moderate red wine drinkers have a better risk of having a too large abdominal circumference, or abdominal obesity.”
Moderate red wine drinkers also have a better lipid profile and lower risk of diabetes and hypertension.
4. Greek Yogurt
Greek yogurt is a great option for weight loss, because it is full of protein which helps your appetite stay correct. A higher protein intake is linked to a smaller waist circumference.
Yogurt and dairy products can also help with abdominal fat. Adding whole yogurt to the diets of participants with abdominal obesity led to reduction in waist circumference, in one study.
Another study found that people who consumed the highest amounts of whole milk products had a lower incidence of obesity.
The researchers explained that “increasing the consumption of dairy foods may have the potential to reduce the prevalence of abdominal and global obesity.” Additional research supports this theory.
Additionally, the high calcium content in Greek yogurt and dairy products in general could also be linked to lower levels of abdominal fat.
One study found that calcium intake, although not related to a decrease in total body fat, for every 100 mg of calcium consumed per day, the intra-abdominal fat gain compared to the control group was reduced by 2.7 centimeters squared.
Another study found that calcium intake in the diet, rather than calcium supplements, played a role in “preventing abdominal obesity in women in China.”
5. Konjac and Shirataki noodles
Shirataki noodles were fashionable among dieters a few years ago, but in fact there is solid science that supports their ability to disappear abdominal fat.
Shirataki noodles are made from Konjac sweet potato. Not only are they extremely low in calories, they are also high in “glucomannan,” a water-soluble dietary fiber.
One study gave a glucomannan supplement to a group of postmenopausal women with abdominal obesity for a period of 4 weeks. The circumference of the waist was significantly reduced thanks to this intervention.
6. Green Tea
Green tea is another great addition to a diet for weight loss. You can raise energy levels and suppress your appetite.
Researchers also believe that “Catechin” in green tea can stimulate the body to burn calories and lose abdominal fat.
One study found that green tea along with vitamin E and exercise reduced waist circumference despite not making changes in overall dietary intake.
Another study found that men who drink at least two cups of tea a day have a lower body mass index (BMI) and waist circumference than men who never drank tea.
My favorite kind of green tea is matcha. It has a unique flavor and is a healthy replacement for coffee for your energy boost of caffeine in the morning.
7. Pumpkin Seeds
Pumpkin seeds are a tasty snack that can also help you reduce fat in the stomach. They contain high levels of a nutrient known as arginine.
Consuming arginine for six weeks resulted in a significant reduction in waist circumference, according to a study.
Other foods high in arginine include turkey, soy, peanuts, spirulina and chickpeas.
Salmon is a nutritious source of protein and we should all eat more. Eating salmon can also help you get rid of abdominal fat.
Salmon is high in vitamin D. One study found that those with the highest vitamin D intake had a lower body mass index (BMI) and waist circumference than the rest of the participants.
The consumption of fish in general, helps lower the risk of metabolic syndromes (obesity, high cholesterol, hypertension, and pre diabetes).
Blueberries are delicious, and now you have an excuse to eat them more. A diet high in blueberries led to lower levels of abdominal fat in one study.
Another study found that blueberry juice prevents weight gain in mice.
The results have not been replicated in humans but eating a little extra blueberry is worth it.
10. Chicken Breast
The chicken breast is the savior or the misfortune for the life of many people on a diet. It is low in fat and high in protein, but many hate it because of its dry texture and low-flavor nature.
Protein is one of the most important macronutrients for weight control. A study conducted over the years found that protein consumption was linked to waist circumference. Higher protein represented less increase in this measure.
Chicken breast contains branched amino acids, an important source of energy for your muscles. One study found that the higher your intake of branched amino acids, the smaller your waist circumference may be.
Nuts are another nutritious snack that I would eat even if they did not help me lose abdominal fat. They are great in granola or oats (hint: oats are next on this list)
Eating nuts has been shown to reduce the risk of cardiovascular disease in patients with diabetes.
People who consume more nuts in general have lower incidence of abdominal obesity. Walnuts in particular could even help reduce abdominal obesity in those who are already affected.
Oatmeal is my favorite breakfast. I especially enjoy the nut-like flavor of cut oats. It is high in fiber and has a low glycemic index.
Carbohydrates with a low glycemic index (GI) are processed more slowly and keep your blood sugar levels stable. This represents a constant supply of energy and less cravings or hunger pangs.
One study found that eating foods with low glycemic index for 30 days could lead to a reduction in waist circumference, despite no changes in body mass index. This suggests that low glycemic index foods can control abdominal obesity.