Foods to Lose Belly Fat or Stomach Fat.

Read Causes of Belly Fat and rule out the various causes mentioned there which may be associated with your lifestyle or a medical pathology. Then go to How to Lose Belly Fat and take charge of the tips mentioned therein. And here, read about the flat tummy diet or the diet to get a flat stomach.

There is no Diet to Lose belly fat which reduces only belly fat and keeps the fat on the rest of the body intact. But there is low fat diet plan to reduce your fat on the whole body, which will help you to reduce belly fat fast in men and women. If you are having a pot belly, in all probability, you are overweight or obese. This flat belly diet plan to lose belly fat quickly will help you lose weight and keep you fighting fit and over all healthy.  These are the foods to burn belly fat.  Such a diet plan is already explained in detail in Diet to Lose Weight. But, another mention is warranted here.

You will come across crash diet plans to lose belly fat fast, but their effectiveness in the long run makes them ineffective. The diet plan to lose belly fat explained here, will have to be followed lifetime for 3 reasons:

1. It will keep you at an optimum weight.
2. It will keep your  belly as you would like it to be.
3. It will keep you healthy and guard you against  serious  health  disorders which are associated with obesity. — like diabetes, heart diseases, osteoarthritis, renal failure, heartburn and many more.

Fat Loss Diet and Foods to Lose Stomach Fat.

To Lose Your Belly Fat does not mean you have to starve . You have to control your calories though.  We all come from different continents and have our own traditional foods. Therefore, this diet plan to lose belly fat will mention what you can eat and what you must avoid  in a broad sense and not  in a targeted fashion. For example , this plan will not say what particular burger you can eat in MacDonald’s or Subway  but the  dos and don’ts in the broader sense will help you to choose the appropriate dish, where ever you eat.

Broadly what are the foods we eat :  Grains, vegetables, fruits, meats , poultry, sea foods, oils, dairy products and the derivatives of these foods.

You, as a person with belly fat, will continue eating these foods, but with a difference, which is  explained below:

Whole Grains and Cereals to lose belly fat:-

Only Whole Grains,  and products made from whole Grain such as whole wheat bread and whole wheat cereals should be consumed. Before buying any “off the shelf” grain product, check its contents’ label to see if it is made from whole grains.

Why Eat Whole Grains to lose Belly Fat:-

• Firstly whole grains contain more protein, vitamins and minerals than refined wheat, because of loss of these nutrients during the refining process. The main reason for this is that the bran and the germ of the wheat are lost during the refining process.
• Secondly, whole wheat is rich in fiber and  studies by the Harward Medical School showed that those on whole wheat weighed less compared to those on refined wheat.
• Thirdly, whole grains contain complex carbohydrates which are converted into glucose and energy slowly and  therefore provide you with  energy, steadily throughout the day.  Simple carbohydrates, which are found in processed foods, are devoid of nutrients and therefore, there are greater chances that energy derived from simple carbohydrates is converted to fats and stored in your body.

Brown rice to be preferred over white rice for the  same  reasons mentioned above.

Fruits and Vegetables to Reduce Belly Fat:-

Why Eat Fruits and Vegetables to reduce Belly Fat:-

• Fruits and Vegetables are low in calorie content, thereby helping you to reduce your belly fat. Check their calories  in “Calories of Common Foods.”
• Because of their potassium content, they help to control blood sugar and regulate fluid content.
• They are high in fiber and water content, thereby helping  to keep the bowels clean.
• High  fiber content also gives a feeling of fullness, thereby preventing you from over eating and putting on pot belly.

For a chart on the calorie content of various fruits and vegetables, you can go “here” and use  it as your guide.

Milk and Dairy products:-

• If you drink milk, make sure that you drink skimmed milk.
• Dairy products can be eaten but choose low fat cheese, low fat yogurt, etc.

Why Skimmed Milk to Lose Belly Fat:-

The table below is self  explanatory and will tell you why. The nutritional value is calculated for one cup of milk  which is 8 ounces.

Whole milk ———— Skimmed milk

Fats                                 7.93 gm                               0.44 gm

Calories                         146                                         86

Calcium                         290 mgm                           316 mgm

Proteins                        7.86 gm                              8.4 gm

Carbohydrates         11.03 gm                            11.98 gm

(A) Oils to  be used  in Diet to reduce Belly Fat:

• Coconut oil,
• Olive oil and
• Canola oil.

(B) Oils to be avoided  in Diet to Reduce belly Fat :

• Soya bean oil
• Palm oil
• Peanut oil

In short,  No hydrogenated oils (oils having hydrogen added to them to increase shelf life)  like vegetable oils.

Why?

• In brief,  the group (A) mentioned above belongs to the Medium chain triglyceride (MCT) variety. These are  smaller than other fats. They are easily digested and metabolized. They are therefore immediately converted to energy rather than being stored into fat cells. These are the ones that are converted to HDL, (the good cholesterol ) which is transported to the liver for use  and  then to the intestines, via the bile, for excretion.
• After eating foods made from coconut oil, you tend to eat less, as it is filling and you feel full for a longer time. If you have breakfast cooked in coconut oil, you will eat a smaller lunch than if you had a breakfast cooked in vegetable oil.
• These oils promote thermo genesis and help in burning calories to produce heat.
• The oils mentioned in  group (B), belong to Long Chain Triglyceride (LCT), and get  deposited in the body as fat and more likely around your midriff.

If you are buying food off the shelf,  avoid oils that have the sign of “Hydrogenated Oil” on the label. If possible, avoid  fast foods and processed foods when on a diet regimen, as they usually use such oils.

How to choose and eat Meat, Fish and Poultry in Diet to Lose Belly Fat:

It is not necessary to avoid these foods, if you burning calories through physical activity. But, it is necessary to choose and cook  in a way conducive to losing fat.

Avoid following foods to lose belly fat:

• Burgers, salami and sausages.
• Fatty roasts, Minced beef and Chops.
• Frankfurters, Regular Bacon, Roast Beef and Lamb.
• Fried meat, Meat with Tard.
• Chicken Skin.

You can Eat:-

• Chicken and Turkey without the skin.
• Very lean pork without lard ( visible fat).
• Very lean meat without lard.
• One egg per day or two eggs without the yolk.
• Fish is rich in proteins, vitamins and minerals. It has the good fats and is low in calories.

How to cook foods to lose stomach fat:

Eat grilled, baked or roasted. If you want to fry, use minimal oils  which have been recommended above.

Do read:

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Next: Exercises to Lose Belly Fat.

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