Are you dreaming of getting back that six-pack, like most of us who are past their prime? Have you tried exercises, fad diets, and organic whatnots, to no avail? Have you been searching for that one surefire strategy to lose that tummy? Search no more, because here's what you should learn: while experts say there is hope for everyone, they are also quick to caution that there is no secret formula.
What works for one may not work for the other. It's just a matter of finding the strategy that you're comfortable with, and sticking to it. Whatever you do though, there are a few top diet tips that you should remember.
o What makes a perfect belly fat diet? First, off: cut down on calories, load up on whole grains. A recent study shown that a diet that is low on calories and rich in whole grains effectively trims unwanted tummy fat. In the said study, published in the American Journal of Clinical Nutrition, the subjects were divided into two groups. The first group was subjected to a diet of purely whole grains, among other foods, while the second was subjected to a diet of refined grains. The first group ended up generally losing more inches from their waistline. The experts' explanation? A diet that's rich in whole grains and low in refined carbohydrates alters the way insulin and glucose responses to food intake, thereby facilitating the burning of fat deposits in the tummy.
o Stay away from anything "refined." Eating refined foods causes a rise in blood sugar levels, which, in turn, signals the body to produce more insulin. As a result of this heightened insulin response, the body causes fats from the food to be deposited more quickly.
o The more fiber, the better. In contrast to the effect of refined foods, fiber-rich foods stabilize insulin response, causing the body to be able to utilize glucose in the blood. This, in turn, helps lower blood glucose levels and advances or minimizes fat deposits. Another good reason to go for fiber: fiber-rich foods keep you feeling full longer, so you generally metabolize faster even when you eat less.
o When you have to have fat in your belly fat diet, choose monounsaturated. Fats found in fruits, vegetables and natural oils and extracts like canola and olive oils are examples of monounsaturated fatty acids that can help you keep your tummy trim. Aside from its belly-friendly benefits, monounsaturated fatty acids also keeps the body healthy and lowers the risk of heart diseases. Remember though that anything in excess-including good fatty acids-is bad for the health. At the end of the day, monounsaturated fats are still fats packed with nine calories in every gram. The key to enjoying peanuts and almonds, along with olives and olive oil, is moderation.
o Finally, and to reiterate the last point, keep everything in moderation. Theoretically, you can still enjoy all the goodies that you love, but in decent servings. You see, a belly fat diet does not have to feel and spell "deprivation."