1. Eat proteins
Loose-belly-fat a varied and balanced diet should be adhered to, but a protein-rich menu, in particular, is effective against belly fat.
More of the satiety hormone PYY is produced if you eat high protein, which means you have less appetite and are full length. In addition, a protein-rich diet prevents the breakdown of muscle mass during a diet and increases the metabolic rate.
Eggs, chicken, legumes, and dairy products are good protein sources to help you lose and prevent belly fat.
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2. Avoid Trans Fats
Trans fats or trans fatty acids can arise naturally and industrially. They are artificially hydrogenated fats that do not have any positive functions in the body.
Oils are hardened to make them more durable, firm, and spreadable. However, if this process is not carried out thoroughly, trans fatty acids are formed. They can also arise when oils are heated to high temperatures, such as deep-frying.
Foods containing trans fats are often unhealthy: fast food, especially deep-frying fat and fatty baked goods. But caution also applies to some confectionery and ready-made meals.
In the past, margarine was the main suspect for trans fats, but production has now been changed so that significantly fewer trans fats can be found in the spread. However, industrially used lard still has a very high trans fat content.
Trans fats can cause inflammation, heart disease, insulin resistance, and belly fat. For example, a six-year study showed that a diet high in trans fat resulted in 33 per cent more belly fat than a diet high in monounsaturated fatty acids.
You can prevent belly fat from losing belly fat by reading the ingredient lists carefully and avoiding trans fats. Also, pay attention to the wording “contains hydrogenated fats” or “vegetable fat, partly hydrogenated,” these give away the unwanted fats on the packaging.
3. Lose Belly Fat with coconut oil
Coconut oil contains medium-chain fatty acids that inspire metabolism and reduce fat absorption in high-calorie meals.
Some studies contain shown that coconut oil can help you lose belly fat. Obese men were given coconut oil daily for twelve weeks and reduced their waist size by almost three centimetres.
How big the waist circumference can be for men and women, explains Prof.Dr. Stephan C. Bischoff, a specialist in gastric and intestinal diseases :
“Excessive weight is in itself a health hazard. If a large part of the excess pounds accumulates around the waist, the risk of possible secondary diseases increases further. Numerous scientific studies have established the upper limits for the waist circumference: while a female belly is more than 88 centimetres, If the rim becomes a health risk, men’s bellies can measure up to 102 centimetres. ”
In principle, about two tablespoons of coconut oil a day can help you lose belly fat. However, coconut oil is also relatively high in calories, so replace other oils with coconut oil to avoid adding calories to your meals.
In addition, the ratio of fatty acids in coconut oil is unfavourable and, like animal fats, should therefore only be consumed in moderation
4. Soluble Fiber Against Belly Fat
Soluble fibre produces a gel film and slows down gastric emptying. As a result, digestion is slowed down, and the feeling of satiety is prolonged.
This has been shown to help you lose weight, as less is automatically eaten and thus fewer kilocalories are consumed.
Soluble fibre has also been shown to assist you in losing belly fat. A five-year study on 1,100 adults demonstrated this: Here, for every ten grams of dietary fiber consumed, the increase in belly fat was reduced by 3.7 per cent.
If you need to loose belly fat, you should eat high fibre. You should comprise these foods in your diet regularly: flax seeds, legumes, oatmeal, Brussels sprouts, or broccoli.
5. Reduce Sugary Foods
The fructose found in sugar has been linked to various chronic diseases, such as type 2 diabetes, obesity, fatty liver, and heart disease.
The connection between belly fat and a very sugary diet can be proven. However, caution also applies to supposedly healthier sugar variants such as honey or coconut blossom sugar.
You should also avoid sugary drinks if you want to lose belly fat. According to various research results, the proportion of fat in the liver increases with drinks containing sugar.
People who drank high fructose content had significantly more belly fat at the end of the research series than at the beginning.
6. The Right carbohydrates For Less Belly Fat
Low carb diets are very actual when it comes to losing weight. If fewer than 50 grams of carbohydrates are eaten daily, belly fat is lost, and the risk of type 2 diabetes is reduced. Here’s how you can lose stomach fat with a low-carbohydrate diet too.
Carbohydrates do not have to be removed entirely from the menu, but refined carbohydrates, in particular, should be avoided. Instead, resort to unprocessed, starchy carbohydrates to improve metabolism and loose belly fat
Whole grains are the best choice. The Framingham Heart Study also showed that the risk of gaining abdominal fat was 17 per cent lower if people ate a lot of whole grains than in people who ate more refined carbohydrates.
7. Probiotic Foods Help Lose Belly Fat
Probiotics are particular bacterial cultures that have a specific composition of microorganisms. Above all, the lactic acid bacteria, also called lactobacillus, ensure a healthy intestinal flora and support the immune system ).
The lactic acid bacteria Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri can be particularly effective in helping to lose and lose belly fat.
Include probiotic foods in your diet, for example, yoghurt, cheese, kefir, sauerkraut, or apple cider vinegar. Apple cider vinegar has been exposed to have lesser blood sugar levels. The acetic acid it contains can reduce the fat stored on the belly fat.