How To Lose Belly Fat Fast : Diet Plan & Foods To Avoid
We know how you feel about belly fat and it being your worst enemy – you thumb through a health magazine hating every model’s flat belly, enviously assuring yourself that all of them have been photoshopped. You long for a toned midsection, you even work towards it and yet fat seems to just gravitate to your tummy!
Excess belly fat is not just unsightly, it also increases your risk for several diseases including heart disease, diabetes, and even some types of cancer. On the bright side, there are some foods that you can avoid and others that you can eat to get rid of your belly fat quickly. A good belly fat reduction diet will include plenty of good belly fat foods while reducing the amount of foods that cause belly fat.
Belly Fat Diet: Foods You Should Avoid
The first thing you need to do is damage control! Before you try to get rid of your existing belly fat, you need to make sure that your diet does not contain any foods that promote stomach fat – otherwise all your efforts to trim your burgeoning waistline will be in vain!
Here are 7 foods belly fat foods to avoid with scientific reasons for each one of them.
1. Processed Junk Food
“Processed junk foods contain trans fats that increase abdominal fat deposits”
All of us know that processed junk food is high in fat and will cause weight gain but did you know that the high content of trans fats in junk food contribute directly to stomach fat?
Trans fats increase the amount of fat deposits on the abdomen, leading to belly fat. Even though the calorie count of trans fats is similar to that of monounsaturated (healthy) fats, research indicates that trans fats might cause over 3 times the amount of weight gain as compared to monounsaturated fats. It’s obvious that the first step towards permanent belly fat removal is the removal of all processed foods from your diet.
2. White Rice, White Bread & Starchy foods
“Starchy foods such as white rice, white bread, and potatoes have a high glycemic index which is linked to increased abdominal fat”
Carbs have got a bad reputation in recent years and although not all carbs are unhealthy, there are many that should not be a part of your diet if you’re looking to lose that spare tire! White rice, white bread and bakery products, instant oatmeal are all examples of starchy, high glycemic index foods that you should avoid. Animal studies indicate that a high glycemic index diet increases abdominal fat even with a low fat intake.
3. Colas and Candy
“High-sugar beverages have been consistently linked to increased belly fat”
Several studies have found that sugar is not only addictive but it can be toxic too. The high intake of sugar has been linked to heart disease, diabetes, and obesity. Candies and colas have a very high sugar content and you are more likely to face weight problems in they are part of your regular diet.
A study on sugar-sweetened beverages showed that a high intake of these drinks was consistently associated with increased belly fat – especially visceral adipose tissue (fat that’s stored within the abdominal cavity). If you’re looking for a belly fat cure, look no further – ditch the cola and candy now!
4. Deep Fried & High-Fat Foods
“A high fat diet increases the amount of visceral fat and causes central obesity”
We’ve seen that potato chips, fries and other processed junk foods are among the main belly fat causes but that does not mean that home cooked deep fried foods are safe. Preliminary studies show that a high-fat diet increases the amount of visceral fat deposits which is what your pot belly is made of!
5. Red Meat
“A high meat intake is associated with a high waist circumference”
Meat is a good source of proteins and vitamins but it is also high in fat and calories. Some fad diets such as the Atkins diet promote the high consumption of protein-rich foods as a way to lose weight and fight belly fat. However, recent research shows that the consumption of meat is associated with central obesity and high waist circumference among adults.
“Even moderate alcohol consumption can cause increased abdominal fat, especially in women”
Several studies show that a high alcohol intake is related to a high waist circumference. However, a recent study on the link between alcohol and belly fat had rather alarming results. According to this study which focused solely on adult healthy women, even moderate alcohol consumption correlated with abdominal fat.
“A high cheese intake is associated with an 11-16% increased risk of central obesity”
Cheese has become increasingly popular and we seem to put it on everything we eat from pastas and salads to pizza, pav bhaji, and dosas. While feta, parmesan, and cheddar cheese are good sources of healthy fats and several vitamins and minerals, most of us use processed cheese which is high in unhealthy fats and low in nutrition. According to some studies, a high intake of cheese is associated with an 11-16% increased risk of central obesity.
Belly Fat Diet – Foods You Should Eat
While there are plenty of foods that you should avoid when you have belly fat, there are also several foods to get rid of belly fat that you should include in your daily diet.
1. Oat Bran, Barley & Foods That Are High In Soluble Fiber
“A 10g increase in soluble fiber intake decreases a person’s visceral adipose tissue by 3.7%”
If you’ve always wanted to know how to lose lower belly fat, start with a simple healthy substitution – swap your morning plate of medhu vadas for a bowl of oats. Oats is one of the best sources of soluble fiber – which has been proven to reduce belly fat as it improves insulin sensitivity which promotes fat loss.
Research shows that for each 10g increase in soluble fiber intake, a person’s visceral adipose tissue will decrease by 3.7%, without any change in diet or exercise. Oats and barley (jau) are two of the best sources of soluble dietary fiber and so they should be included in any belly fat diet plan.
2. Eggs, Dal & Protein Rich Foods
“Eggs are one of the best sources of high quality protein as they contain all the 9 essential amino acids that we require”
Several studies show that there is a definite correlation between the consumption of high quality protein and the regulation of central abdominal fat stores. High quality protein is defined as dietary protein that contains several of the essential amino acids that we require.
Eggs are one of the best belly fat burning foods sources of high quality protein as they contain all 9 essential amino acids which is why they are among the best belly fat burning foods. A belly fat loss diet should contain eggs, dal, and other protein rich foods as these foods will prevent the storage of abdominal fat.
3. Brown Rice & Foods That Are High In Insoluble Fiber
“Increasing insoluble dietary fiber will decrease the amount of stored belly fat”
An increase in total dietary fiber and insoluble fiber is linked to the decrease in belly fat – specifically visceral adipose tissue. Scientists postulate that insoluble fiber affects glucose and insulin regulation which in turn decreases the accumulation of visceral fat as well as total fat. Include oat bran, brown rice, flax seeds, and other belly fat burner foods in your diet to get rid of belly fat.
4. Green Tea
“Green tea reduces waist circumference in women with central obesity”
Green Tea has grown in popularity in recent years as several independent research programs have found that it has immense health benefits. A recent study showed that a high-dose green tea extract significantly reduced waist circumference in women with central obesity. Our bodies produce ghrelin aka ‘the hunger hormone’ which regulates appetite. Green tea contains compounds that inhibit the secretion of this hormone and help to reduce appetite naturally and therefore prevent weight gain. A cup of this belly fat tea on a daily basis will blast that paunch away!
5. Lemon Juice
“The polyphenols in lemons suppress diet-induced obesity and prevent abdominal fat accumulation”
An animal study showed that the polyphenols in lemons can be used to suppress diet-induced obesity, improve insulin resistance, and prevent body fat accumulation, especially abdominal fat. The researchers suggest that supplementing a diet with these lemon polyphenols can help to prevent and improve obesity in humans too. Fresh lime juice is a good source of lemon polyphenols and so a daily glass of lime juice will go a long way in getting rid of belly fat.
“An antioxidant compound in wine called resveratrol might convert stubborn white fat into active, energy-burning brown fat”
While you might have to give up alcohol, at least you can still drink wine! An antioxidant compound in wine called resveratrol could just help to prevent belly fat and even get rid of obesity. Researchers conducted an experiment on mice and found that mice that were given resveratrol gained about 40 percent less weight than the mice that did not receive this antioxidant although both groups were kept on a high-fat diet. The resveratrol allowed the mice to change their excess white fat into the active, energy-burning brown fat. White fat accumulates predominantly on the stomach and so you can indulge from time to time without worrying too much about gaining belly fat.
7. Milk and Dairy Fats
“25% of the fatty acids in milk are mono-unsaturated fats which are linked to an increase in the number of calories you burn when you are not physically active”
It is paradoxical that fats can help you to beat belly fat but that’s exactly what research has shown. Scientists found that a high intake of dairy fat was associated with a lower risk of abdominal fat while a diet low in dairy fat was linked to a higher risk of belly fat.
This is because milk fat is the most complex natural fat as it contains approximately 400 different fatty acids. 25% of the fatty acids in milk are mono-unsaturated fats which are healthy fats that have been linked to an increase in resting energy expenditure – which is the number of calories you burn when you are not physically active.
The Best Diet Plan To Lose Belly Fat
Your belly fat diet needs to have plenty of belly fat busters and none of the foods that increase belly fat. You might have a party coming up and need to slip into your dress and so you want to know how to lose belly fat in a week but you need to be realistic – yes, you can lose some amount of your belly fat in one week but there are limits to how much you will lose.
Time your meals as this simple method will go a long way in ensuring the success of your belly fat reduction diet. The tricky part of any belly fat weight loss diet is figuring out how to reduce lower belly fat without compromising nutrition. So, here’s a plan that will help you trim that tummy!
Start your day off with a cup of freshly brewed green tea. This belly fat burning tea will rev up your metabolism and promote the burning of adipose tissue around your belly. Wait for about an hour or so before you have your breakfast. A couple of eggs along with a large bowl of oats is a good option.
You might be tempted to eat as little as possible in order to lose your belly fat but a very restrictive diet will send your body into ‘starvation’ mode which will slow down your metabolism and make it harder for you to lose weight. Instead, for your mid-morning snack, have zero-calorie fruit such as an orange, papaya, watermelon, or strawberries. Fruit are an important part of any belly fat detox plan so don’t scrimp on them!
Your lunch should consist of brown rice, dal, a mixed vegetable dish and a large glass of chaas. All these foods promote belly fat loss and will help you get rid of your belly quickly. Chass is also an effective natural digestive aid and this will improve digestion and ensure that you gain nutrition but not weight!
Have a glass of fresh fruit or vegetable juice instead of your regular evening snack of samosas or dosa. Whether you are at a restaurant or at your office canteen, make sure that you leave specific instructions for them to drop the sugar completely. A glass or two of fresh fruit or vegetable juice is a simple way to incorporate a belly fat cleanse into weight loss diet plan.
Your dinner should consist of foods that are easy to digest such as vegetables and protein-rich foods like paneer, chickpeas, chicken, or fish – grilled or baked and with a generous amount of sour lime juice (remember, sour lime juice promotes weight loss). Don’t go to bed immediately after your dinner but wait for a couple of hours as this will improve digestion and give you a good night’s sleep.
A belly fat flush is one of the best ways to kick-start your belly fat diet as it will help you detox and increase the rate at which you burn belly fat. Fast for 1 or 2 days and have nothing but dal soups, dahi and plenty of belly fat drinks – such as homemade unsweetened fruit and vegetable juices. You now know everything you need to know in order to ditch that belly for good, so what are you waiting for?