List of Foods That Reduce Abdominal Fat
People have general perception that belly fat resides just below the
skin, which it is not. Belly fat is also known as visceral
intra-abdominal fat that stays behind the abdominal muscles. This is
why; it is not easy to be reduced. It can get into some major organs
like heart and liver, causing deadly chronic diseases. Getting your diet
right is important to reduce your stomach fat. Below are some good
foods that help to lose your belly fat:
A study was carried out in 2010 to determine if oats were effective
in reducing belly fat. The reports were published in the Journal of
American Dietician Association. The researchers found that
participants who were obese or overweight lost their waist size
(circumference) after eating whole-grain oats twice a day for four
weeks. The degree of belly fat loss was even greater than another
group of participants who ate low-fiber cereals, with the same
calorie intake. However, there wasn’t any significant difference in
overall weight loss. Researchers attributed the weight loss of both
groups to caloric deficit, but oats are doing a better job in
reducing stomach fat.
Apple Cider Vinegar
Apple cider vinegar is a good source of acetic acid. A study in 2009
found that overweight and obese people had reduced in overall
weight, waist circumference, abdominal fat and triglycerides after
taking acetic acid every day consecutively for 12 weeks. Another
laboratory test on mice found that acetic acid helped prevent liver
and body fat buildup.
Generally, apple cider vinegar aids in weight loss due to its
ability to suppress appetite, reduce water retention and improve
metabolism. Furthermore, it can delay the rise of sugar level in
your body right after a meal. That reduces the secretion of insulin
and helps in weight loss.
Besides containing calcium for stronger teeth and bones, yogurt
helps to cut down on abdominal fat and total weight. A study carried
out by University of Tennessee showed that people who take 3
servings of fat-free yogurt every day consecutively for 12 weeks
gained less belly fat compared to those who did not. It seems that
calcium found in yogurt help reduce the secretion of stress hormone
known as cortisol, which is responsible for abdominal fat
accumulation. Another recent study has also concluded that foods
with probiotic Lactobacillus gasseri -- like those found in yogurt
-- aid in belly fat loss and overall weight loss.
In a study where mice were given special blueberry powder, which was
equivalent to around 2 ounces of fresh blueberries daily for a
human, it was found that the animals recorded a loss in cholesterol,
triglycerides and abdominal fat. The more surprising part was, the
mice were given a high-fat diet concurrently. Another group of mice
that were fed with a low fat-diet along with blueberry powder got
even better results as the reductions are even greater. In addition
to that, the liver size was also reduced, which showed an
improvement on fatty liver. Both groups of mice has shown
improvement in insulin sensitivity and blood sugar levels.
A group of men were given a rich green tea infusion every day in a
laboratory study, while another group was supplied with lesser
amount. The outcome showed that the former had had a greater
belly-fat loss compared to the latter.
Although men were used as the subject, but the health benefits of
green tea on belly fat can be applied on both sexes. In fact, you
can expect loss of belly fats when you consume around 700 mg of
green tea catechins daily or an equivalent of 5 cups of green tea.
Catechins are antioxidant compounds found significantly in green tea
leaves and are good for body fat loss.