Diets to Reduce Your Tummy

Losing tummy weight can be achieved by lowering the amount of calories you consume and increasing physical activity. Reduce your portion sizes and choose foods that contain fewer calories. A Harvard Medical School study notes a diet emphasizing lean protein and complex carbohydrates like vegetables, fruits and whole grains over simple carbohydrates like sugary drinks and white bread can help reduce body fat. Before starting any diet program be sure to consult your physician.

Risks

• Michael Jensen, M.D., an endocrinology specialist at the Mayo Clinic, notes people who gain belly fat are at an increased risk of serious health problems compared to people who accumulate fat in other areas. Having excess tummy fat can increase your risk of stroke, some types of cancer, high blood pressure, heart disease and insulin resistance.

Atkins' New Diet Revolution

• Robert C. Atkins is the founder of the Atkins' New Diet Revolution. The diet promotes tummy fat loss by cutting carbohydrates and increasing healthy fats in the diet. This shift from a normal high carbohydrate diet can help target stubborn fat in the abdominal region. Atkins' consists of an induction phase that can last from two to 36 weeks where individuals are allowed to take in a maximum of 20 carbohydrates each day. Pasta, bread, fruit and dairy other than cream, butter and cheese are off the menu during this phase of the diet. Include a protein and fat with each meal in the form of sources like tuna, chicken, beef and nuts.

  The induction phase is followed by two transitional phases where complex carbohydrate intake is increased in weekly increments of 5 g and 10 g. Slowly add carbohydrates like berries and vegetables to your diet during the second phase. The third phase encourages including starchy vegetables like carrots and parsnips and legumes like black beans. The final phase is the maintenance phase, where the individual consumes a diet rich in meat, vegetables and fruit and eats limited amounts of dairy and grains.

The Zone Diet

• Barry Sears, Ph.D., founded the Zone Diet. Diet meals include fat, protein and carbohydrates in a 1:2:3 ratio. A sample meal would consist of 10 g of fat, 20 g of protein and 30 g of carbohydrates. The goal of the Zone Diet is to control insulin levels. Processed, high-glycemic foods cause a rapid rise in blood glucose. This action spikes your insulin, sending a signal to your body to store fat throughout your midsection.

  Low-glycemic, complex carbohydrate choices like cucumbers, berries, beans, spinach, green peppers and oatmeal are allowed. White flour products like cereals, pasta bagels and rice are discouraged, as are high-glycemic fruits like raisins, bananas and mangoes which can cause a spike in insulin levels. Eat low fat protein sources like turkey, fish and egg whites. Choose fats like olive oil, avocados and almonds.

South Beach Diet

• The South Beach Diet was developed by Arthur Agatston, M.D. The diet leads off with a 14-day initiation session intended to rid the dieter of sugar cravings. Carbohydrates are restricted during this phase so pasta, baked goods, alcohol, bread and fruit are prohibited. Excess carbohydrates tend to be stored as belly fat. Eat three small balanced meals consisting of foods like turkey, fish, chicken, tofu, nuts and vegetables along with a few small snacks.

  Low GI complex carbohydrates like whole grain bread, pasta, fruit are slowly introduced during the second phase. The second phase lasts until your goal weight is achieved. The third phase is the lifetime, or maintenance, phase where you're encouraged to make healthy food choices based on the knowledge you've acquired. If you happen to gain weight during this phase, repeat phase one.