Belly fat is quite a trouble for many of us not only because belly fat makes us look obese and not very pretty but because it also constitutes a risk to health in general like backache, diabetes, inflammation, anxiety, heart diseases, respiratory disorders, and even infertility.
Getting rid of excess belly fat should be the ultimate goal of those who not only want to look physically attractive and smart but also want to enjoy good and sound general health.
There are many ways to get rid of excess belly fat. Among these, a careful and healthy choice of diet can play a huge role to get rid of extra belly fat. Let’s see what kind of diet can help to lose belly fat.
Cut down the Carbs
Cutting down refined carbohydrates from the daily diet can cause significant belly fat loss. This is because carbohydrates are sugars that increase the urge to eat more and one consumes more than that is advised for a healthy being resulting in fat deposits, especially in the belly area. Limiting carbohydrates from the diet results in lesser fat deposits. Not only do the carbohydrates cause abnormal belly fat by lowering the metabolism rate but also it causes an increase in the level of sugar in the blood causing type 2 Diabetes Mellitus.
Increase Protein intake
Proteins are the most essential nutrients when you are considering a diet modification for belly fat loss. The main reason for protein to be the right choice is its effectiveness in enhancing metabolism. Protein increases metabolism rate as more calories are consumed while digesting protein in the diet. Also, protein decreases the urge to eat more food and gives the stomach a sense of fullness. In fact, a study performed on teen girls who had more weight found that high protein breakfast intake reduced hunger throughout the day and they tended to consume less food resulting in weight loss. high protein breakfast Beans, dairy products, eggs, and fish are diets rich in proteins. Also, protein shakes can be made a part of the daily diet for belly fat loss.
Drink Green Tea
Green tea contains the antioxidant EGCG which is helpful in the breakdown of fat cells in the body. It acts on belly fat cells as well and helps in their breakdown. Also, green tea contains caffeine which boosts metabolism in the body and helps in more use of fat cells by the whole body. Also, green tea signals the brain a feeling of stomach fullness rendering lesser consumption of food and therefore less belly fat. Besides, green tea also improves brain function and reduces the incidence of heart diseases.
Coffee contains caffeine and caffeine has got amazing benefits in shedding belly fat. Coffee gives a person instant energy, therefore a person becomes more active after drinking coffee and hence burns greater amounts of calories resulting in belly fat loss. Not only does it boost metabolism to burn belly fat but also gives the stomach a feeling of fullness so one consumes less food after drinking coffee and automatically less fat deposits in the belly area and in the whole body.
Consume diets rich in Soluble Fiber
Make sure you consume such food as legumes, flaxseeds, blackberries, and avocados. These foods contain soluble fiber which helps in lesser absorption of calories in the body. Also, these give a feeling of fullness to the stomach and therefore they can be very helpful in fighting against belly fat. Broccoli also contains soluble fibers and its fiber helps good bacteria in the gut to produce fatty acids which promote weight loss. Raspberry is another fruit with soluble fibers and ketones which support adiponectin hormone release in the body preventing fatty liver enlargement
Do not consume Beverages and Fruit Juices
One of the leading reasons for belly fat is the consumption of sugar-sweetened beverages done by us which contains fructose in high amounts. Fructose causes abnormal amounts of fat around abdominal organs like the liver and stomach. In fact, sweetened beverages can do more harm to the body compared to sweetened foods as the brain is unable to process liquid calories the same way it does solid calories. The same goes with natural fruit juices which although contain good amounts of vitamins and minerals but also contain considerable amounts of sugar as in soda etc. So one ends up with an abnormal fat in the belly following consumption of fruit juices, soda, sweetened tea, fruit punches, etc.
Consume Apple Cider vinegar
Apple cider Vinegar is a low-calorie drink with only 22 calories and has been in use for thousands of years for its proven health benefits. Its effect on belly fat reduction is also undeniable. Consumption of apple cider vinegar diluted in water cuts down belly fat very fast. The acetic acid in apple cider vinegar helps in suppressing fat accumulation and enhancing metabolism in the obese. But there are some precautions that need to be taken while consuming apple cider vinegar it must be taken in diluted form and not directly, to promote sustainable weight loss, it can be used as a salad dressing, and it shouldn’t be used excessively as it contains acid and its usage should be divided in 2 to 3 doses a day as said in apple cider vinegar usage.
The diets mentioned above can be only helpful in considerable belly fat loss if they are taken continuously over long periods of time and one is consistent with it along with the precautions mentioned, otherwise, a diet taken intermittently cannot produce desired results. Also, it is recommended that in case you are pregnant or lactating or are suffering from some medical ailment then you must consult your physician before taking any diet.