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Sunday, December 15, 2013

Flat Belly Food

Belly fat or visceral fat is the accumulation of fat in the abdomen. Just like fat deposited in other parts of the body, this type of fat is not gained or lost overnight. To fight belly fat, you will need to eat the right foods and with a minor adjustment to your current diet you could have a fantastic result with time. The changes should be made gradually over time and the more the commitment you put in, the better the result. The following are some foods that could help curb belly fat:
1. Intake of whole fruits and vegetables: Fruits and vegetables are good source of fiber and as well as antioxidants. Antioxidants have been liked with reducing belly fat by helping to regulate stress hormones in the body. Examples of fruits and vegetables rich in antioxidant:

Fruits: plums, prunes, oranges, blueberries, blackberries, strawberries,  raspberries, red grapes, cherries e.t.c
Vegetables: onion, corn, kale, Spinach, Brussels sprouts, Alfalfa sprouts, Broccoli flowers, red bell peppers, eggplant e.t.c
One other benefit of fruits and vegetables is the expelling of excess water from the body due to the presence  potassium which leads to weight loss.
2. Consuming adequate amount of fiber per day: Fiber provides a sense of satiety without any calories. Increasing fiber intake helps stabilise blood sugar, control cravings, and prevent overeating which in turn help promote weiht loss and flat belly. 
3. Eat adequate amount of  healthy fat: Healthy fats in the diet, mainly monounsaturated fats and omega-3 fatty acids, have been shown to promote decrease in belly fat. But also know that even though these fats are healthy, they are still rich in calories. Examles of food source with monounsaturated fats are grape seed oil, red meat, avocados, olive oil, whole milk products, cashews, cornoil, groundnut oil, alomond oil, whole grain, e.t.c. Omega-3 fatty acid is found in sardines, salmon, flax seeds, walnuts, e.t.c.
4. Consumption of adequate amount of lean protein: Without enough dietary protein, muscle mass maybe loss and this can slow down metabolism as you lose weight. Now the idea of weight loss is to burn excess fat and not muscle mass. Examples of lean protein sources are fish, the white meat from chicken and turkey, and dark meat without the skin.
5. Drinking adequate amount of water: Drinking adequate amounts fluids helps with appetite regulation, promoting weight loss. 

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