Reduction of Belly by Diet

Belly fat does not just tarnish your body image. Belly fat, especially the kind deep inside called visceral fats (they wrap around abdominal organs) can give rise to a host of health problems---cardiovascular disease, diabetes, breast cancer, even dementia. Reducing belly size is imperative to good health, not just a vanity quest. If reducing belly size seems like a daunting task, here is some good news. You can actually whittle away belly fat with the right kind of food. Here's how you can eat your way to a trimmer waistline.

Monounsaturated fats (MUFAs)

• What are MUFAs and why are they so effective in this belly fat campaign? MUFAs are a group of healthy fats that are good for heart health and are fat-busters as well. According to studies conducted by scientists at the Reina Sofia University Hospital in Spain, overweight people placed on a monounsaturated fats diet prevented accumulation of belly fat, even without additional exercise. This finding is the basis for the popular Flat Belly Diet, where MUFAs are included in every meal and the proponents stressed that's the secret to the diet success.

  What foods contain MUFAS? Plenty---olives, avocados, nuts, beans, seeds, dark chocolate, soybean, flaxseeds and healthy oils like olive and sunflower oils. What gives them so much power to bust belly fat? Researchers point out that MUFAs control satiety, making you feel full longer, thereby cutting down unnecessary calorie intake. The happy results? A trimmer waist.

Conjugated Linoleic Acid (CLA)

• CLA is a type of unsaturated fat found in meat and dairy products that help you lose abdominal fat. According to Mark Stengler of Natural Physician's Healing Therapies, "CLA helps glucose get into muscles cells more effectively, thus preventing glucose from being converted into fat." So go ahead and enjoy turkey, chicken, cream cheese, yogurt, coffee with cream---losing belly fat can be quite a food ride.

Whole Grains

• Include a variety of whole grains in your diet to fight flab. Dr. Weil, the health guru cited a Penn State study that suggests that whole grains can help dieters drop belly fat while enhancing good cholesterol levels. Switch out simple and refined carbohydrates and replace them with whole grains. The selection is wide and there are many creative ways to make them tasty. Examples include barley, oats, brown rice, bulgar, lentils, millet, spelt, whole grain cereal and quinoa.

Anthocyanins

• It may have a long name, but it refers to the colorful pigment found in fruits and vegetables that are full of potent antioxidants and fat-busting power. This claim is backed up by a new study from Japan---anthocyanins have significant potency against fat cells and could be used for the prevention of weight gain.

  Along with anthocyanins, fruits and vegetables are rich in phytonutrients and fiber. Fiber binds with other foods and helps to carry calories out of your body by slowing the rate of digestion---hence the feeling of satiety. Aim for at least 5 grams of fiber every meal.