List of Foods That Reduce Abdominal Fat
People have general perception that belly fat resides just below the skin, which it is not. Belly fat is also known as visceral intra-abdominal fat that stays behind the abdominal muscles. This is why; it is not easy to be reduced. It can get into some major organs like heart and liver, causing deadly chronic diseases. Getting your diet right is important to reduce your stomach fat. Below are some good foods that help to lose your belly fat:
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Oatmeal
A study was carried out in 2010 to determine if oats were effective in reducing belly fat. The reports were published in the Journal of American Dietician Association. The researchers found that participants who were obese or overweight lost their waist size (circumference) after eating whole-grain oats twice a day for four weeks. The degree of belly fat loss was even greater than another group of participants who ate low-fiber cereals, with the same calorie intake. However, there wasn’t any significant difference in overall weight loss. Researchers attributed the weight loss of both groups to caloric deficit, but oats are doing a better job in reducing stomach fat.
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Apple Cider Vinegar
Apple cider vinegar is a good source of acetic acid. A study in 2009 found that overweight and obese people had reduced in overall weight, waist circumference, abdominal fat and triglycerides after taking acetic acid every day consecutively for 12 weeks. Another laboratory test on mice found that acetic acid helped prevent liver and body fat buildup.
Generally, apple cider vinegar aids in weight loss due to its ability to suppress appetite, reduce water retention and improve metabolism. Furthermore, it can delay the rise of sugar level in your body right after a meal. That reduces the secretion of insulin and helps in weight loss.
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Yogurt
Besides containing calcium for stronger teeth and bones, yogurt helps to cut down on abdominal fat and total weight. A study carried out by University of Tennessee showed that people who take 3 servings of fat-free yogurt every day consecutively for 12 weeks gained less belly fat compared to those who did not. It seems that calcium found in yogurt help reduce the secretion of stress hormone known as cortisol, which is responsible for abdominal fat accumulation. Another recent study has also concluded that foods with probiotic Lactobacillus gasseri -- like those found in yogurt -- aid in belly fat loss and overall weight loss.
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Blueberries
In a study where mice were given special blueberry powder, which was equivalent to around 2 ounces of fresh blueberries daily for a human, it was found that the animals recorded a loss in cholesterol, triglycerides and abdominal fat. The more surprising part was, the mice were given a high-fat diet concurrently. Another group of mice that were fed with a low fat-diet along with blueberry powder got even better results as the reductions are even greater. In addition to that, the liver size was also reduced, which showed an improvement on fatty liver. Both groups of mice has shown improvement in insulin sensitivity and blood sugar levels.
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Green Tea
A group of men were given a rich green tea infusion every day in a laboratory study, while another group was supplied with lesser amount. The outcome showed that the former had had a greater belly-fat loss compared to the latter.
Although men were used as the subject, but the health benefits of green tea on belly fat can be applied on both sexes. In fact, you can expect loss of belly fats when you consume around 700 mg of green tea catechins daily or an equivalent of 5 cups of green tea. Catechins are antioxidant compounds found significantly in green tea leaves and are good for body fat loss.
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