Looking rounded is not something that you would like. With increased belly fat, you appear all round, which can only make things difficult for you. Besides, it also has many health risks. Belly fat is considered as one of the most important risk factor for many lifestyle disorders. So, take charge of your health now. Know some of the worst and the best foods for belly fat and make healthier food choices for a healthy life.
Worst Foods for Belly Fat
These 'belly bullies' will certainly attack your digestive system, throw the bacteria out of the system cause inflammation and build up fat in the body.
So here we list some worst foods for belly fat.
Foods rich in simple carbohydrates severely alter the gut balance and are one of the worst foods for belly fat. Foods rich in carbohydrates have very high ratio of carbs which is relative to their weight. For instance, a small potato might be considered high in carbs by many but the truth is it has only 23% carbs, the rest being water only. Similarly a plain cake of rice, though weighs only 9 grams but has in store almost 80% of the carbohydrate. So foods rich in heavy carbohydrates like white rice, wheat, cereals, pretzels, bagels, etc. are actually harmful for belly and they play a great role in buildup of belly fat.
Fats such as trans-fat, omega 6-fatty acids and saturated fats reduce metabolism eventually creating layers of belly fat. Trans-fats are mostly found in processed and packaged food items whereas saturated fats are seen in high fat meat, full diary product, candy products. Omega 6-fats are found in grape seeds oil, soya bean oil, safflower oils and sunflower oils. Such unhealthy fats are the worst foods for belly fat and are best avoided.
High Lactose and Milk Products
Lactose is a form of sugar found in milk and all the milk related items. This lactose is broken down in the body by an enzyme known as lactase. For some, this may cause digestive problems ultimately affecting metabolism and must be taken with caution. It is found in items like milk, regular yogurt, soft cheese and the dairy base desert. While these may be amongst the worst foods for belly fat, choosing low fat milk products in small quantities can be taken by those who can tolerate them.
Fructose is commonly found in fruits like apple, mangoes and watermelons, certain vegetables like sugar knap peas, asparagus. High amount of fructose is found in items such as apple, honey and asparagus is not good if you wish to reduce your belly. While these foods are worst for belly fat, they also affect the digestive system and can worsen symptoms of irritable bowel syndrome (IBS).
Best Foods for Belly Fat
If you wish to have a flat belly, you need to focus on the best foods for belly fat. These foods assist in boosting up your metabolism and repairing an imbalanced gut flora, which relieves inflammation.
Here are some of the best foods for belly fat:
Antioxidants Rich Vegetables
Being high in vitamins, phytonutrients, antioxidants, and being extremely low in fat, vegetables are best foods for belly fat. In veggies too, it is important to choose those that boost your metabolism and are low in carbs. It is best to choose veggies like leafy green vegetables like spinach, Swiss chard etc., cucumbers, eggplants, tomatoes and potatoes. They are highly rich in fiber and perfect for the gut.
High Fiber Foods
When choosing carbs, it is important that you choose high fiber, complex carbs only. Fiber rich foods are one of the best foods for belly fat. Replace all simple carbs like breads, pasta and rice with whole grain bread, pasta and brown rice. Include oats, barley, quinoa, etc. in your diet.
Tummy Trimming Foods
Many sweet foods are highly rich in glucose than fructose and they effectively help in shredding down the extra belly fat. These fruits are rich in vitamins, minerals and totally low or having zero fat content and are considered as best foods for belly fat. These are bananas, blueberries, cantaloupe, grapes, papaya, strawberries, pineapple and honeydew.
Protein are a powerhouse and low on saturated fats, making them the best foods for belly fat. Lean protein is found in eggs, fish, lean cut portions of beef, seafood, tofu and also tempeh. However, it is important to avoid packaged foods and ready meals to avoid saturated fats. Also, lean proteins are highly beneficial when they are cooked the right way, by steaming, grilling or baking, rather than deep frying.
Nuts and Seeds
Seeds and nuts are great sources of energized protein items. They are ready sources of low fermentable and anti- inflammatory fats in the body. These are effectively found in almonds, hazelnuts, peanuts, pine nuts, flaxseed, pumpkin, sesame seeds, chia seeds and sunflower seeds.
Low fat yogurt has to be included in the list of best foods for belly fat. It is a form of probiotic which keeps your digestive tract healthy and boost metabolism.