Belly fat, the hidden health danger that’s secretly hiding in the deepest of abdominal fat layers, could be putting you at a grave health risk. Unlike relatively less harmful subcutaneous fat, visceral fat can do much greater damage and must be eliminated through strategy and daily habits. Eating the right diet can prevent belly fat accumulation and reduce the risk of serious chronic disorders. Dr Saurabh Sethi, Harvard-trained gastroenterologist, suggests simple, everyday foods that are effective against belly fat in a fresh Instagram post.
Blueberries
A sweet and delicious way to get rid of belly fat, a bowl of blueberries is one of the best ways to tackle the hidden enemy. The anthocyanins in the berries, which give them a deep blue-purple colour, are powerful antioxidants and can also help reduce belly fat by improving insulin sensitivity and reducing fat accumulation. A study published in Advances in Nutrition verifies that foods rich in anthocyanins can reduce weight gain, lower fat mass, and central adiposity.
Belly fat can also increase inflammation in the body. Anthocyanins, with their anti-inflammatory properties also work towards improving metabolic health.
Unsweetened Greek Yoghurt
Greek Yoghurt could be a wonderful companion to reduce belly fat. There is just one caveat. It should be unsweetened to work its magic. The fermented dairy has almost twice as protein as other yoghurts, and it with its probiotics content, it turns into an absolute superfood. Keeping you satiated for a fairly long time, this belly fat superfood is a must-addition to your diet, as per Dr Sethi.
Extra virgin olive oil
If you are looking at the long-term belly fat loss, a lot will depend on the oil you cook your food in. In a recent study published in the journal Frontiers in Nutrition, researchers found that extra-virgin olive oil (EVOO), a key component of the Mediterranean diet, could work wonders for abdominal obesity.
Walnuts or flaxseeds
A great option for vegans and vegetarians, having a handful of walnuts or flaxseeds is great for reducing belly fat due to their high content of omega-3 fatty acids, fiber, and protein. A study published in the Journal of Nutrition says that flaxseed and walnut supplementation may improve central obesity.
Fatty fish
A good source of protein and omega-3 polyunsaturated fatty acids, there is evidence that fatty fish can help cut visceral fat. A study done on adults and children with fatty liver published in the Nutrition, Metabolism and Cardiovascular Diseases journal showed omega-3 supplements may significantly reduce liver and abdominal fat.
Leafy greens and cruciferous vegetables
The greener your plate is, the more you burn belly fat. Leafy greens like kale, spinach, bok choy and cruciferous vegetables like broccoli, cauliflower, Brussels sprouts and cabbage have a high amount of fibre and powerful antioxidants which keep you full for longer, thus curbing the tendency to munch in between the meals.
Avocados
One look at avocados‘ nutritional profile and you know how the high fibre, healthy fat, and antioxidants come together to form a perfect food that boost several aspects of your health, including healthy blood pressure and better heart health. A study from the University of Illinois Urbana-Champaign and collaborators finds it particularly helpful for women to “redistribute their belly fat towards a healthier profile.
Tweaking your diet slightly and maintaining good eating habits over a period of time can help you achieve your belly fat loss goal.
Disclaimer: Always consult a doctor before starting any diet or fitness routine. Always seek the advice of your doctor with any questions about a medical condition.
