Recently this blog has focused on how to prevent or lose belly fat by reducing stress, improving sleep, and exercising. Today’s spotlight is on the foods we need to eat and those we need to avoid to prevent or lose belly fat.
What to eat
Eat more vegetables.
The importance of eating more vegetables is something absolutely everyone in the health and wellness field agrees on. Eat a wide variety of colorful vegetables including root vegetables, cruciferous vegetables, and leafy greens. Vegetables are nutrient-dense, packed with vitamins, minerals, and health-building substances called phytonutrients.
2. Eat enough high-quality protein.
High-quality protein is vital for reducing belly fat, particularly as we age. Look for pasture-raised eggs and chicken, grass-fed dairy and meats, and wild-caught fish. Aim for 30 - 40 grams of protein per meal which equals:
4 to 6 ounces of fish, meat, or chicken
1 cup of tempeh, chickpeas, or split peas
1 ½ to 2 cups tofu, or beans
1 1/2 cup plain whole fat yogurt
Eggs (8 grams of protein each) and nuts (4 to 7 grams of protein per ¼ cup) are also nutrient-rich options.
3 .Drink more water.
Drink half your body weight in ounces of water per day. You can also add up to 4 cups of unsweetened green tea daily and enjoy a cup or two of black coffee.
What to avoid
Limit sugar and eliminate liquid sugars.
Excess sugar, especially consumed in liquid form in beverages, may be the main catalyst for abdominal fat. Reduce sugar intake and eliminate sugar-sweetened beverages like soda, coffee, tea, energy drinks, and nut milks. Liquid sugar is especially harmful because your body registers it differently than solid sugar causing increased appetite and calorie intake later on. Also limit alcohol, especially beer, and be wary of mixers and fruit juices.
2. Do away with refined carbohydrates.
Steer clear of refined carbohydrates and processed foods. Refined carbohydrates have little to no nutritional value, a high starch content, and a lack of fiber, causing a quick increase in blood sugar.
We are bio-individuals
No two people respond to foods in exactly the same way. These are general recommendations to help you reduce or prevent harmful visceral fat in midlife. Eat a healthy diet full of colorful vegetables and high-quality protein, and low in refined carbohydrates and sugar. It is important to incorporate strategies for reducing stress, participate in strength training and moderate aerobic exercise, and practice healthy sleep hygiene. If you want individualized help and a personal plan to prevent or lose belly fat or get healthier please contact me for a free consultation.