Want to reduce your belly fat? No need to eliminate entire food groups, all you need are some sneaky food swaps! Whilst you cannot use exercise to spot-reduce, diet can affect where you lose and gain weight. Research shows that certain foods can increase belly fat, while other foods can help decrease belly fat. Some studies even show that when people eat the same number of calories or lose the same amount of weight, certain foods can affect what you lose, with some foods helping increase the amount of belly fat lost, increase the amount body fat lost and even minimize the loss of muscle.
If you’re serious about losing belly fat, then you’ve gotta replace refined grains (white) with whole grains (brown). Research published in the American Journal of Clinical Nutrition in 2008 compared obese adults who ate refined grains with those who ate whole grains. After 12 weeks, both groups had lost the same amount of weight, but those who ate whole grains lost double the amount of tummy fat.
Scientists believe this is because whole grains don’t cause the blood sugar spikes after eating that refined grains trigger, which means insulin levels remain lower. Lower insulin levels appear to reduce the size of fat cells in the abdominal area, which basically means less stomach fat. Use brown rice, whole wheat pasta, whole grain bread, whole wheat tortillas and so on.
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source: Super Skinny me