What Is The Best Food To Lose Belly Fat

What Is The Best Food To Lose Belly Fat – Belly fat is not just vanity. Visceral fat, or the fat that surrounds and between your organs inside your abdomen and causes a protruding belly, has a significant health risk. It can increase the risk of chronic inflammation, diabetes, heart disease, stroke, dementia, hormonal issues, gut health issues, and mental health problems. Reducing visceral fat and losing belly fat is important for your overall health.

In this article, you will learn about the problem with belly fat. I will discuss the connection between belly fat and insulin resistance. You will understand the basic principles of nutrition for burning belly fat. Finally, I will share my favorite food to burn in the stomach.

What Is The Best Food To Lose Belly Fat

What Is The Best Food To Lose Belly Fat

Carrying extra fat in your body and being overweight or obese has many health risks. But perhaps one of the biggest dangers of extra fat is the fat in your abdominal area, called belly fat.

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When we talk about belly fat, we need to distinguish between visceral fat and subcutaneous fat. Subcutaneous fat is the type of fat that you can see, touch, and shrink. Visceral fat is a type of fat that accumulates in the adipose tissue inside the abdomen. It’s a gel-like fat that circulates around and between the organs inside your stomach, including your spleen, liver and kidneys.

Having a large waistline and protruding belly is usually a sign that you have too much visceral fat. According to a 2016 study published in Nature Communications, visceral fat is a bigger health problem than fat below the abdominal area (1).

Excess visceral fat can interfere with normal organ function. It can cause inflammatory processes, increase chronic inflammation, interfere with signaling between molecules, and affect normal hormone functions. Visceral fat can increase hormone levels, cause weight gain, affect your mental function, and negatively affect your health in other ways.

When we talk about wanting to lose belly fat and achieve a smaller stomach, we often think of vanity first. But this is not just vanity. Even if you don’t care about how a thin belly looks, you should think about excess belly fat for your health.

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Excess belly fat, especially visceral fat, is an indicator of poor health. It can be a risk factor for insulin resistance and other health issues. A 2018 study published in Metabolic Syndrome and Related Disorders linked visceral fat and insulin resistance in men and women (2).

A 2014 study published in Diabetes and Metabolic Syndrome found that visceral fat can be a sign of insulin resistance (3). The results of a 2023 study published in Frontiers in Endocrinology found that visceral fat levels may be related to insulin resistance or insulin sensitivity (4). So how does this work?

Keeping blood sugar levels stable and promoting insulin sensitivity is important for your health and keeping visceral fat levels low. Insulin is a hormone made by your pancreas. It helps to control blood sugar (glucose) levels at a normal level. If you eat something high in sugar or carbs, insulin helps reduce blood sugar levels after eating and eating.

What Is The Best Food To Lose Belly Fat

As your body digests food, it will break down sugar and carby foods into smaller units of glucose or fructose. Glucose and fructose will enter your bloodstream. Your pancreas starts working and pumps insulin to move blood sugar into your cells. Blood sugar will then be stored in your body for energy to support brain, tissue and muscle function.

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Besides taking care of blood glucose levels, insulin also interacts with your body’s fat stores. This includes communication with your visceral fat. No wonder some refer to insulin as the ‘fat storage hormone’.

Now, if your body has too much blood glucose, it will be stored as excess fat in your body. This often happens if you have a poor, inflammatory, high-carbohydrate, sugar-filled diet, for example, eating too much white bread, white pasta, white rice, cookies, cakes, candies, milk chocolate candy bars, and sugar. . soft drink.

High-sugar, low-nutrient foods and drinks are converted to simple sugars and enter your bloodstream quickly. As a result, your body will release more insulin. Unfortunately, this will only lead to a cycle of hunger, sugar cravings, and overeating, as well as weight gain and excess visceral fat.

If this cycle continues for a while, your body will have difficulty releasing insulin consistently. Your pancreas will be overactive but will not be able to pump enough insulin to store the excess sugar. This will lead to insulin resistance, which means your body cannot handle the glucose entering your body properly. It will increase the increase in visceral fat and cause a constant battle with weight gain, belly fat, and related health issues.

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On top of all this, researchers have found that visceral can increase insulin sensitivity. Visceral fat actually releases retinol-binding protein 4 (RBP4), a protein that can increase insulin resistance (5). So visceral fat gain can increase insulin resistance, and insulin resistance can increase visceral fat gain – unless you do something about it, this can turn into a serious health issue.

Because insulin interacts with other hormones, insulin resistance can increase the risk of other hormone imbalances, such as high cortisol levels, adrenal issues, and low energy. Insulin resistance and visceral fat can contribute to poor energy, cravings, mood imbalances, sleep issues, chronic inflammation, chronic symptoms, and an increased risk of chronic disease.

So how do you fight belly fat? You won’t be surprised to hear me say this: food is key! There are some key nutritional principles that can help you burn belly fat and improve your health naturally. Here’s what I recommend:

What Is The Best Food To Lose Belly Fat

Since blood sugar imbalances and insulin resistance are major risk factors when it comes to belly fat and visceral fat, achieving blood sugar stability should be your main goal when it comes to diet. First and foremost, you want to keep your carb intake low.

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Completely avoid refined sugars and carbs from highly processed foods and junk food. This means avoiding bread, sugary baked goods, sweets, cakes and sugary drinks.

Any carbs you eat should come from natural, fiber-rich, whole foods, such as vegetables and fruits. Fiber aids digestion and absorption, and the soluble fiber in these foods can help improve blood sugar control. According to a 2018 study published in the Journal of Chiropractic Medicine, fiber can help improve blood sugar stability and reduce the risk of diabetes (6).

However, don’t eat too much of these high carb foods, but keep your total carbohydrate low. When it comes to fruit, focus on low glycemic index fruits, such as berries. Higher-carb, starchy vegetables, such as beets, carrots, or potatoes, should be a supplement, not the main part of your diet.

Focus on protein and healthy fats. They should take up the majority of your diet and should be part of every meal. According to a 2003 study published in the American Journal of Clinical Nutrition, a diet high in protein can improve blood glucose response in type 2 diabetes (7). According to a 2000 study published in Atherosclerosis, following a diet high in unsaturated fats can improve glucose metabolism compared to a high carb diet (8).

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Sources of clean protein include grass-fed beef, venison, pasture-raised chicken and eggs, wild-caught fish and seafood, and wild game. Healthy fats include avocados, olives, extra virgin olive oil, coconut oil, coconut meat, coconut milk, MCT oil, grass-fed butter, ghee, and lard, as well as oils from wild-caught fish.

Intermittent fasting is a diet plan that uses periods of fasting every day, to maintain specific meal times. It’s not about calories or nutrient restrictions. If you fast fast, the idea is to meet your nutritional needs during the reserved eating window.

Intermittent fasting has many health benefits, including improved insulin sensitivity, increased autophagy, and reduced risk of disease. You can read about the top benefits of intermittent fasting here. Losing belly fat is one possibility.

What Is The Best Food To Lose Belly Fat

A 2023 study published in Obesity (Silver Spring) found that intermittent fasting may be beneficial for visceral fat loss (9). The study compared intermittent fasting combined with protein packing to regular calorie restriction.

Easy Diet To Reduce Belly Fat

Protein pacing refers to dividing the amount of protein you eat throughout the day, instead of only eating protein at breakfast, lunch and dinner. People using protein pacing generally recommend eating 0.12 to 0.2 grams of protein per pound of body weight every four hours or so. They found that intermittent fasting combined with protein pacing can have significant benefits for weight and visceral fat loss and cardiometabolic health.

If you are new to fast fasting, start easy. Stop eating after dinner and avoid eating for the next 12 hours until breakfast. Gradually increase your fasting window until you find what works for you.

Most people feel best with a 16-hour fasting and 8-hour eating window. During your eating window, focus on anti-inflammatory, nutritious, and high-quality foods

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