Introduction
When it comes to losing belly fat, there is no one-size-fits-all approach. However, science has identified certain foods that can help you achieve your goal. Eating the right foods can help you burn fat, reduce inflammation, and improve your overall health. In this article, we will discuss what science says about the best foods for losing belly fat and provide some tips on how to incorporate them into your diet. We will also provide some “Eat This Not That” tips to help you make healthier choices.
What Science Says About the Best Foods for Losing Belly Fat
If you’re looking to lose belly fat, you may be wondering what foods you should be eating to help you reach your goal. Fortunately, science has some answers. Here’s what you need to know about the best foods for losing belly fat.
Fiber-Rich Foods
Fiber is an important part of any diet, and it can help you lose belly fat. Studies have shown that people who eat more fiber tend to have less visceral fat, which is the type of fat that accumulates around your midsection. Foods that are high in fiber include fruits, vegetables, whole grains, legumes, and nuts.
Protein-Rich Foods
Protein is another important nutrient for weight loss. Studies have shown that people who eat more protein tend to have less belly fat. Foods that are high in protein include lean meats, fish, eggs, dairy, and legumes.
Healthy Fats
Healthy fats are an important part of any diet, and they can help you lose belly fat. Studies have shown that people who eat more healthy fats tend to have less belly fat. Foods that are high in healthy fats include avocados, nuts, seeds, olive oil, and fatty fish.
Eat This, Not That
When it comes to losing belly fat, it’s important to focus on eating the right foods. Instead of processed foods, refined sugars, and unhealthy fats, focus on eating fiber-rich foods, protein-rich foods, and healthy fats. This will help you reach your goal of losing belly fat.
Because of diet culture and companies trying to sell their products, “belly fat loss” has been promoted in extremely unhealthy, unsustainable, and sometimes dangerous ways. These fad diets and weight loss products can harm people both physically and mentally.
Flat belly teas are some of the clearest examples of this, which market themselves as helping to promote weight loss and are often made with natural laxatives that can lead to stomach and gut lining issues.
Not only is something like this potentially harmful, but it’s misleading as well. Belly fat diets may help you get rid of some bloating or shed a few pounds, but these results are temporary and never actually address the issue at hand.
So are there healthy ways to lose belly fat and keep it off, while still giving your body the nutrients and care it needs? And what does the science actually say about abdominal fat loss and how it’s connected to your diet?
Read on, and for more on healthy eating, check out 5 Best Eating Habits For Your Blood Sugar.
The different types of abdominal fat
Not all types of fat in our bodies are the same, nor do they carry the same level of potential health risk. Subcutaneous fat is the fat located just beneath our skin and outside of our abdominal wall. According to Harvard Health, subcutaneous fat makes up about 90% of our body’s fat.
Visceral fat makes up the other 10% of body fat, and this type of fat is what experts warn should be monitored. This is because visceral fat is located beneath our abdominal wall and around our abdominal organs. Too much of this type of fat has been linked to heart disease and other serious illnesses.
Unfortunately, there is no “quick fix” for visceral fat. But research suggests a healthy diet and sustainable weight loss can help you shed this type of belly fat.
Sign up for our newsletter!
A balanced, nutrient-dense diet is your best bet
While many people may be searching for that miracle solution to belly fat loss, there isn’t one. This is because even though our culture has marketed the ability to specifically target belly fat with the right foods and exercise, it’s more so about your overall weight management. And researchers have found that losing and maintaining weight loss through a balanced diet and regular exercise can also help keep visceral fat at healthy levels.
Harvard Health states that eating plenty of fiber and complex carbs like whole grains, vegetables, and protein sources like lean meat and legumes can help overall weight loss. They also suggest limiting your intake of added sugars and refined carbohydrates, as this can contribute to weight gain and therefore more belly fat.
It’s not just about your diet, though
Diet is certainly one of the major factors in weight loss. In a study published in BMC Public Health, participants that lost weight through diet and exercise didn’t actually have that much of a difference in visceral fat loss as the participants who lost weight through diet only. The exercise and diet group did see a bigger change in subcutaneous fat, though.
Exercise is still an important aspect of weight loss, as are other areas of life. Harvard lists five ways of tackling visceral fat: movement, diet, lowering stress, avoiding tobacco, and getting enough sleep.
One recent study from Mayo Clinic found that lack of sleep was in fact associated with more visceral fat. In other words, make sure you’re getting enough rest every evening.
The takeaway
Even though our society is constantly telling us that there are quick and easy ways to get rid of belly fat, the science says that it takes a more holistic approach, one that involves losing body fat in a healthy, sustainable way by making helpful changes to our diet and lifestyle.