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Nutritional Plan to Lose Belly Fat

Losing belly fat might be for aesthetic reason such as getting rid of the muffin top hanging over their jeans or to look good in a swimsuit. Natural News published "The Risks of Excess Belly Fat" in November of 2008. It cites a German study that found people who have high waist-to-hip ratios or waist circumferences increase their risk of an early death. Excess belly fat and other lifestyle habits like smoking, physical inactivity and diet increase heart disease, diabetes, stroke and blood pressure risks and dementia. A nutritional plan to lose belly fat decreases girth and health risks.

  1. Consume Omega-3 Fatty Acids

    • One of the primary components of a nutritional plan to lose belly fat is eating foods containing omega-3 fatty acids. These fatty acids slim waistlines and reduce heart disease risks. Natural News says that researchers found that seafood rich in omega-3 fatty acids prevents weight gain and poor health. Omega-3 rich foods include salmon, tuna, flaxseeds, walnuts, soybeans, halibut, shrimp, tofu, scallops, and snapper, collard greens, Brussels sprouts and kale.

    Snack on Nuts and Seeds

    • Nuts and seeds contain lots of fat and calories, but they can be part of a healthy belly fat shrinking nutrition plan when eaten as snacks or on salads. Nuts and seeds are rich in fiber and protein and contain monounsaturated fats, good, filling fats. The Flat Belly Diet, created by "Prevention" magazine editors, says monounsaturated fat nuts include almonds, Brazil nuts, dry-roasted cashews and peanuts, dry-roasted seeds, hazelnuts, pecans, pine nuts, macadamia, pumpkin seeds, and walnuts. Nut butters that don't contain additives fit into the nuts and seeds category. A serving of these healthy nuts and seeds equals two tablespoons or one handful.

    Eat Avocados

    • Avocados, a food containing monounsaturated fat, can be part of a nutritional plan to lose belly fat. Regenerative Nutrition website says that avocados, though high in fat, speed up basal metabolic rates, fill a person up and reduce overeating, decrease the desire for saturated fats and sugary foods, and contain vitamins and minerals that promote overall health. Avocado can be substitute for mayonnaise on sandwiches and hamburgers or in salads.

    Munch on Dark Chocolate

    • While most sugary treats should be avoided on a nutritional plan to lose belly fat, dark chocolate helps reduce fat and manage weight. The Cleveland Clinic Miller Family Heart and Vascular Institute says dark chocolate contains flavonoids, a naturally-occurring, plant-based compound that helps people maintain weight and protects their hearts. People who don't like the bitter taste of dark chocolate can dip it in antioxidant-rich fruits like strawberries.

    Eat Fruits and Vegetables

    • Eating fruits and vegetables are part of all nutritional plans, including plans to lose belly fat. The Belly Fat diet lists some fat-burning produce items, including apples, baby carrots, baby spinach, bananas, blueberries, garlic, onion, grape tomatoes, green beans, strawberries, sun-dried tomatoes, sweet corn kernels, pineapple juice and vegetable proteins like refried beans and veggie burgers. Healthy salads made of fruits and vegetables can be drizzled with olive oil or balsamic vinegar.

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