Belly fat or visceral fat can release hormones that causes diabetes. So, apart from making your look unattractive, belly fat is also risky to your health. Several studies have linked belly fat to gallbladder problems, cardiovascular disease, and breast cancer. The only way to get rid of belly fat is to eat certain foods and exercise, these two remedies can accelerate your weight loss process.
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Foods to Avoid For Belly Fat
Say ‘NO’ to refined carbs
If you want to get rid of belly fat, this is perhaps one of the worst foods to keep eating. You should strictly eliminate refined carbs from your diet. Healthy carbs to eat include grains, vegetables, fruits, and milk products are carbohydrates. Refined carbs are processed into sugar and from sugar to belly fat. Reducing intake of refined carbs leads to a reduction in water weight and unhealthy cravings. Sodas, beer, sweets, pastries, snacks, white bread, breakfast cereals, white flour, pasta, and white bread, are all examples of refined carbs.
Soda contains empty calories, large quantity of sugar, and increases belly fat. Your body has a hard time burning this sugar off, especially in your belly or stomach region. Diet soft drinks should also be avoided because they also contain artificial sweeteners that contribute to bad health. It’s best to drink pure water to lose your belly fat.
3. Run away from sugar
To lose unhealthy belly fat, you have to stop taking sugar/artificial sweeteners like cookies, candy bars, pastries, processed fruit juices and soft drinks.
4. Potato chips
Most potato chips are fried in hydrogenated oil or trans-fat, which is an unhealthy fat. Trans-fat tends to increase cholesterol, cause weight gain, and contribute to heart disease. Instead of potato chips, go for baked and low-fat potato chips.
Excess intake of alcohol causes bloating, especially in the belly area. Alcohol can throw the body’s balance of water off and lead to water retention and extreme stomach gas. Alcohol-water retention, especially if combined with high salt meals, can cause discomfort if the amount of alcohol in the bloodstream gets too high.
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Say no to margarine because it is high in trans-fat and is found in plenty of snack foods, pastries, crackers, and even microwave popcorn. So, reduce the intake to keep cholesterol levels in check.
Lactose intolerance can cause gas and bloating. So, those with lactose intolerance should try limiting the amount of milk, cheese, yoghurt, and ice cream they consume. You can drink lactose-free milk or take Lactaid pills to help your body digest milk products.
Foods to Eat to Get Rid of Belly Fat
Go for fruits
Fruit contains vitamins and anti-oxidants which are beneficial to the body. Though fruit contains sugars, but chewing fruits causes your brain release hormones to make you feel full, and fruit contains fiber. Fiber makes you feel full longer and you won’t eat as much.
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Eat raw, steamed, or roasted veggies. Veggies contain vitamins, minerals, anti-oxidants, and other important nutrients. Eat the rainbow – red, orange, yellow, green, blue, indigo, and violet veggies each contain different nutrients. Like fruit, veggies contain a lot of fiber and it will take longer for you to digest them.
Don’t add butter, cheese, mayo, or commercial dressing to your veggies. If you roast them, use olive or coconut oil for added health benefits.
Eat whole grain
Avoid refined grains and go for whole grains that are good sources of plant-based protein.
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Whole wheat is not always a whole grain. Some “whole wheat” products are refined white flour with food coloring and some additives like bran, so endeavor to read the ingredients list carefully.
Eat viscous fiber
Viscous fiber helps you to feel fuller for longer, thereby curbing unhealthy cravings and helping you lose weight since it forms a thick “gel” that takes a lot of time to work through your guts. You’ll also absorb more nutrients as food moves more slowly through the intestines.
Rich sources of viscous fiber include dried beans, flaxseed, oat bran, nuts, barley, oranges, apples and carrots.
Go for healthy fats
Trans-fat like hydrogenated and vegetable oils are unhealthy for you because they cause you to add weight and are harmful to the heart. Saturated fats are found in meat, so go for lean meat. Prepare your meals with avocado, coconut oil, sunflower oil or olive oils.
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You can consume lean meat like chicken, fish, beef, and whole eggs. These helps to get rid of belly fat. Also, plant based proteins like beans, legumes, and quinoa are also good for belly fat loss. Avoid processed meats because they are loaded with lots of additives which have been linked to cancer and they contain a lot of salt. Too much salt causes bloating.
Drink more water and unsweetened tea
You need to stop the intake of sweetened drinks including sugar and artificial sweeteners. Instead go for plain water, unsweetened tea, black coffee, and green tea.
Avoid sugar because it comprises of fructose. Your liver can’t metabolize much fructose and turns extra into fat and stores it in your belly. Artificial sweeteners cause unhealthy cravings.
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