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Foods to Help Shrink Belly Fat

When researching diets to eliminate body fat, the last thing you might expect to hear is advice to eat more fat. Yet, when it comes to stubborn belly fat, especially the dangerous visceral fat that lurks deep within your torso, it could be your best option.

  1. MUFAs

    • You have to choose the right kind of fat, namely monounsaturated fatty acids, or MUFAs for short. This fat stays flexible in the body, so it does not block arteries, and it helps prevent cholesterol from hardening. MUFAs have been shown to ward off Type 2 diabetes, breast cancer and inflammation while keeping your brain healthy.
      There are many delicious foods that are high in MUFAs and that make natural replacements for the many unhealthy fats in your diet, ones like butter, margarine, vegetable oil, trans fats in packaged goods and saturated fats in red meats.

    Oils

    • Olive, canola, sesame, peanut, sunflower and flaxseed oils contain other nutrients that are beneficial for the body such as omega-3 fatty acids and vitamin E. Drizzle some olive oil on a salad with a splash of red wine vinegar or stir fry veggies in sesame oil for a quick side dish.

    Olives

    • In addition to containing a high amount of MUFAs, olives provide iron, copper, vitamin E and fiber. There are many varieties, and they make a great snack. Olive tepenade can be used as a sandwich spread.

    Nuts and Seeds

    • Some of the best choices are almonds, macadamias, walnuts, pumpkin seeds, sunflower seeds and peanuts. Eat a small handful as a snack instead of chips or toss some into plain yogurt or oatmeal along with some dried fruit.

    Avocados

    • Hass avocados provide more MUFAs than their Florida counterparts, but both are packed with MUFAs as well as lutein for eye health, fiber, vitamin K, folates and potassium. Try replacing mayonnaise or cheese on a sandwich with avocado, trading guacamole for sour cream or cutting avocados up into salads.

    Dark Chocolate

    • MUFAs, combined with flavanols, make dark chocolate a heart healthy cholesterol fighter that also relaxes blood vessels and can lower blood pressure. Nibble on a 1 ounce piece the next time a sweet craving strikes.

    Considerations

    • MUFAs, while healthy, should be eaten as part of a moderate fat diet, and portion control is important. Aim to keep all fats at around 20 percent to 35 percent of your total daily calorie intake. That's from 45 to 75 grams of fat, based on a 2,000 calorie intake. When used as the primary source of fats in a healthy diet, MUFAs will help you to lose belly fat and look and feel better.

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