What is Belly Fat?
Belly fat is the fat in the abdominal region and is the most dangerous type of fat there is. If you’re here just for a cosmetic approach, we totally understand and will give you the right tools to get the flat stomach you want.
However, it is important to be aware that belly fat or “visceral fat” is some of the most harmful and dangerous fat there is. While arm fat or thigh fat is unsightly, it’s belly fat and waist circumference, in particular, that is linked to heart disease, diabetes, increase cortisol release, and a whole bunch of other things you do not want to have.
In other words: It’s very dangerous to have. So get rid of it not just to look sexy in your clothes, but also for a healthier and more vibrant life.
Once you understand what it is, the next most important question in the quest is how to lose belly fat fast.
- Replacing Your Carbohydrates: brown rice white rice
Identify and limit “bad” carbs, such as refined or processed carbohydrates. These include foods that have added sugars — such as baked goods and soda — and “white” refined goods, which includes white bread and white rice. White rice isn’t that bad, but brown rice is slightly better due to the additional fiber. These refined carbs have little no nutritional value due to the process in which most of the nutrients, such as vitamins, fiber and minerals are destroyed by heat or removed during preparation. These carbs trigger your insulin levels, which is stored as fat around your waist.
Replace bad carbs with whole-grain foods, such as brown rice, steel-cut oats, bran flakes and leafy green vegetables. These foods tend to be higher in fiber content and low in sugar. More fiber means the food stays longer in your digestive system and you feel fuller even when you eat less.
Consider healthy carbs, such as fruits (a little) and whole grains, which include quinoa, oats and brown rice. These foods are rich in minerals, vitamins and fiber, which is often removed when they are refined into simple carbs. With these healthier carbs in mind, you still want to go on a low-carb diet for the best results.
- Go On a Low Carb Diet
There is a lot of evidence that a low-carb diet is much more effective than going on a low-fat diet to lose weight. Low carbohydrate and Mediterranean-style dieting have been found to boost weight loss efforts and cut the risk of heart disease.
When on a low carb diet, you will need to go easy on the fruits and nuts. Although they are healthy, some people are carbohydrate sensitive, which makes it more difficult to lose belly fat. Try to eat no more than a handful of nuts and a few berries on top of your occasional Greek yogurt and stick to high protein foods and lots of vegetables.
Include eggs in your breakfast. Eggs are a staple for many American breakfast meals and it’s a good source of protein and multivitamins and minerals. Eggs are high in vitamin B12, vitamin D, vitamin E and selenium. Despite its high cholesterol, eggs are not associated with an increased risk of heart disease in healthy individuals and is beneficial addition to a regular diet, according to the “Current Opinion in Clinical Nutrition and Metabolic Care.” Eggs can be boiled, fried — with minimal oil — or poached.
Add vegetables to every meal. Vegetables are going to replace the carbs in your diet and you can eat plenty of it. Green vegetables, such as broccoli, spinach, kale, celery and cucumbers are generally low in carbohydrates. Large leaf vegetables, such as lettuce can serve as a wrap and replace a tortilla.
One of the best foods to curb hunger is vegetable broth. I strongly recommended to drink these as a snack replacement a few times a day.
Add flavor (herbs and spices) and protein to your meals with lean meats, nuts or seafood. Tuna is a healthy source of protein and an easy addition to a mixed green salad. You could also try grilled chicken and broccoli, baked salmon and green beans or grilled burgers — without the bun — with flavored spinach. Herbs such as ginger, garlic, parsley and cayenne pepper can enhance the taste of your food and help with digestion and weight loss.
Commonly consumed breakfast meats, which include sausages and bacon are often high in saturated fat and won’t fit into a healthy diet plan. Opt for lean meats, turkey bacon and eggs for breakfast, choose grass-fed loin beef cuts when available or skinless chicken.
Incorporate mature cheese to one of your meals. Hard and mature cheese tend to be low in carbohydrates due to fermentation. Low-carb cheese include parmesan, blue cheese and cheddar cheese. Grate some parmesan or cheddar on your egg or add some blue cheese while cooking your egg. Avoid fresh cheese and high-carb cheese, such as cottage cheese.
There are several food options, look for a low-carb cookbook so you don’t run out of ideas.