Reducing belly fat
As promised, we will look at some foods that can actually reduce belly fat.
The last article listed the foods or practices that can cause bloating and belly fat. The obvious answer to reduce or prevent belly fat, would seem to be to stop eating certain foods.
However, when it comes to a flat stomach, adding the right foods to your diet can make a big difference in getting results.
Nuts are rich in fibre and Vitamin E; nuts are a delicious and filling way to flatten your stomach. Their omega-3 content also makes them a heart healthy snack. Sunflower seeds, pumpkin seeds, walnuts and flaxseeds are all good choices. The purists would suggest unsalted nuts instead of salted.
The health benefits of dark chocolate and cacao in general are no longer a secret. Compounds found in dark chocolate help protect the body against disease and premature aging. The Belly Fat website lists dark chocolate as a useful food in reducing belly fat due to the concentration of monounsaturated fatty acids it contains. The higher the cacao concentration the chocolate has the more antioxidants it contains.
Healthy amounts of fibre and nutrients can be attained by eating a variety of vegetables, which help to clean out the colon and flatten the stomach. Avocados are one of the best vegetables for a flat stomach.
Other vegetables rich in fibre include tomatoes and artichokes. Broccoli helps your hormones produce enzymes like protease, amylase and lipase that help keep your stomach from puffing up, according to diet and exercise consultant Stefan Aschan in the article Get a Flat Stomach on ABC News Health.
Broccoli is also high in fibre, which will help prevent the constipation that is causing your swollen stomach, according to Fitness in the article The 10 Best Foods for Flat Abs. Broccoli is also low in calories, and because of its fibre content, it will help you stay full for a longer period of time.
Berries and grapes are excellent snacks for flattening the stomach. This is due to crucial ingredients which these dark fruits contain, known as anthocyanins. In addition to being crucial to the maintenance of a healthy skin and heart, anthocyanins are also useful in burning abdominal fat, according to University of Michigan researcher Mitch Seymour, Ph.D. Their high fibre content further adds to their usefulness.
According to the Parenting website, dairy foods such as milk, yogurt and cheese are useful in flattening the stomach. They all contain whey, a protein that supports lean body mass. Probiotics, found naturally in yogurt, add “good bacteria” to intestinal flora, which aids in digestion and reduces bloating.
According to Andrew Weil, M.D., of the Arizona Centre for Integrative Medicine, choosing whole grains is a great way to reduce belly fat as they work by reducing inflammation in the body and while helping to stabilise blood sugar. Packed full of fibre, whole grains contain magnesium and chromium.
The combination of these two nutrients is believed to combat cortisol, a naturally forming chemical that is known to cause weight gain around the middle of the body. Whole grain breads and cereals, and barley are great choices.
Green tea is a great beverage choice for getting a flat stomach. Compounds found naturally in green tea, known as catechins, increase the release of fat from cells in the abdomen, according to the Parenting website. In addition, green tea speeds up the burning of fat by the liver after meals, while also boosting expended energy. Green tea does contain caffeine though.
Bananas could be the key. According to Ashley Koff, R.D., of Los Angeles, Calif., potassium brings water back into the cells, while sodium pushes water out and causes abdominal bloating. Orange juice, baked potatoes (with the skin on) and spinach are all recommended by the Parenting website for a flatter belly. Avocado is also packed with potassium.
Tuna and other fatty fish are rich in omega-3 fatty acids, which burn belly fat by increasing your metabolism. Tuna can also help keep you full longer and reduce your risk of developing cravings because it breaks down slowly in your body. Additionally, the protein in tuna will help you build lean tissue more efficiently, which helps reduce your belly because having more lean tissue speeds up your metabolism.