Foodiedame's Kitchen: BellyFat101: 7 foods to eat to have a well-trimmed belly

Arguably, most people would rather not have noticeably belly fat, partly because frankly, it’s not fashionable but more importantly, because having lots of fat in the abdominal area is strongly linked to some chronic diseases like diabetes and cardiac complications.

I’m a strong believer in prevention is better than cure, meaning it’s best to avoid piling on the fat than trying to lose them. And let’s be honest here as anyone who has ever tried to shed weight (successfully or not) will tell you: belly fats are among the most difficult fats to shed naturally. However, if peradventure you have already piled on the fat in the waist area, do not despair; it’s not like those fats can’t be cut loose, a conscious effort on your part should get you some of the results you desire. But you need to be patient, diligent and consistent, there is no magic pill, but targeted exercise and a suitable nutrition plan should help. Preferable engage the assistance of a professional to help you draw up a plan – then stick it.

Disclaimer alert! I’m no expert just a foodie who likes digging around for information and like sharing what I found with others – like these seven foods that can help in cutting down belly fat as well as keeping it well-trimmed.

In subsequent editions of Foodie Dame Kitchen, I shall also be discussing some recipes using these foods but for now, I’ll discuss their nutritional composition in relations to losing belly fat.

 

 So, here we go, 7 foods to eat to have a well-trimmed belly

1. Whole grains

Whole grains, not refined grains are advocated when it comes to weight loss. That means saying no to things like flour, white bread, white rice.  Say hello to brown rice, quinoa, wheat, barley, millet, Farro and sorghum.

 

2. Seeds & Nuts

Almonds, peanuts, walnuts, tiger nuts. Nuts are rich in monounsaturated fats and provide lots of immune-boosting zinc. According to a 2015 study in the Journal of the American Heart Association, people who snack on nuts may have lower abdominal fat than those who munch on carb-based treats.

 

3. Beans and lentils

Pulses are filled with fiber, plant-based protein, minerals and B-vitamins. Unlike meat, they are low in fat, reduce bloating by aiding easy processes of nervous and muscular systems. They also help in building lean body mass.

 

4. Vegetables

Plant-based omega-3 belong in any healthy eating plan, but leafy greens are especially helpful for tightening up. They’re loaded with minerals like potassium, which can help offset the bloat-inducing effects of sodium. Mushrooms, carrots, tomatoes, and cucumber all help you stay hydrated due to their high water content. That extra water can offset fluid retention caused by excess salt. Allium such as garlic, onion, leeks, scallions, and shallots add lots of flavour as well as provide tons of prebiotic fibre.

 

5. Fruits

Fruits are packed with fibre and antioxidants. Fruits such as avocados, berries and bananas are immensely important to losing belly fat. Avocados are known for their high-fat content; however, most is monounsaturated
fat. They are low in saturated fat and are sodium and cholesterol-free. Bananas are filled with potassium and magnesium. They offset the bloat caused by salty processed foods and packed in plant-based prebiotic. Citrus helps combat bloat while the antioxidants fight inflammation, which is associated with belly fat storage. Consumption of citrus ultimately helps to slim down!

 

6. Eggs and fishes

Eggs provide an inexpensive source of high-quality protein, vitamins, and minerals. They are an excellent source of riboflavin. High-protein breakfasts, especially ones that include eggs, have been linked to weight loss, reducing belly fat in the process. Fishes are filled with important omega-3 and lean protein, helping you fill up and curb cravings. They are the best bet for healthy animal protein.

 

7. Olive oil

Plant-based oils like olive oil create that “full” feeling and help in an overall slimming down process. However, this does not infer high consumption of fried snacks because no matter the kind of oil used, weight gain is inevitable when fries are consumed.

To recap, don’t forget moderation is the key. While the above mentioned-food can help you cut down belly fat, excessive consumption will prove counter-productive. Like in all weight management programme, it’s best to have a (realistic) plan and stick to it. As I mentioned earlier, speak to a professional about your particular circumstances and they would, in turn, help you fashion out a plan to follow. Please, don’t forget to stick to it as that’s the only to get the result you desire.

Thank you for reading this far, and please add or subtract to the article in the comment section, will be highly appreciated.

 

References:

Jaclyn London: Lose belly fat with these 20 superfoods

Kris Gunnars: 6 simple ways to lose belly fat based on science

Mayo clinic: Encyclopedia of food