More than anything else people want to know what 5 foods should be eaten to get rid of belly fat.
Getting rid of belly fat seems to be the biggest goal for many people who are seeking either better health or to be more attractive (or both!)
Before I get to how true it is that there are 5 foods to avoid to lose belly fat, let’s just consider why do we want to lose belly fat so much? What is it about belly fat that we hate?
From a health perspective there is a real concern about fat that accumulates around our bellies. Belly fat is more than unattractive; it can be deadly. Belly, abdominal, or visceral fat is linked to some serious health problems.
Visceral fat isn’t the same as subcutaneous fat.
Subcutaneous fat is the kind that causes the bulges and rolls you can grab with your hands.
Visceral fat is out of reach because it’s deep within the abdominal cavity.
It builds up in the spaces surrounding our abdominal organs. Visceral fat is believed to be a cause metabolic syndrome.
Metabolic syndrome is a cluster of conditions — increased blood pressure, a high blood sugar level, and abnormal cholesterol levels — that occur together and can increase your chances of developing heart disease, stroke and diabetes. We’re learning that all fat cells, and especially abdominal fat cells, are biologically active.
Fat is sort of an endocrine organ or gland that can produce hormones and other substances that might seriously mess with our health. Scientists still have much to learn about the roles of individual hormones, but it’s becoming clear that too much belly fat disrupts the normal balance and functioning of these hormones.
Research is telling us visceral fat pumps chemicals into the immune system called cytokines. That includes tumor necrosis factor and interleukin-6. They can increase the risk of cardiovascular disease. Other biochemicals including the the two already mentioned are believed to impair cells’ sensitivity to insulin, blood pressure, and even blood clotting.
Excess visceral fat is so harmful because of its location.
It’s near the portal vein, which carries blood from the intestinal area to the liver. Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids.
Visceral fat is known to be a cause of higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance. Insulin resistance means that your body’s muscle and liver cells aren’t able to adequately respond to normal levels of the pancreatic hormone, insulin, that carries glucose into the body’s cells. Glucose levels in the blood rise, heightening the risk for diabetes.
We do need to fight belly fat, but we’ll never win if all we do is never eat “5 foods.”
- There are foods that are better to eat less often and foods to eat more often for belly fat reduction.
- Portion control is important.
- Eat lots of complex carbohydrates (fruits, vegetables, and whole grains) and lean protein.
- Eat just a little simple carbohydrates such as white bread, foods processed with a lot of added sugars and fats.
- Replace sugary drinks with water or green tea.
- Limit saturated fats and avoid trans fats as much as possible.
- Choose polyunsaturated fats.
It’s also proven that regular moderate-intensity physical activity helps to fight the belly fat battle.
Aim to get at least 30 minutes to 60 minutes a day to control weight. Spot exercising isn’t a waste of time, even though, things like sit-ups and crunches can’t get at visceral fat. Strength training (exercising with weights) may help fight abdominal fat and has been proven to reduce risk of metabolic syndrome