Stomach fat is the bane of many people’s existence, particularly if you are dieting and cannot seem to burn it off. In addition, there is the added burden that your risk for heart disease increases with every tiny bit of fat you add to your midsection. However, if you knew there was a food you could eat that could help you lose as much as 10 pounds around your stomach in three months or less, would you eat it?
Whole Grain Magic
A diet rich in fiber promotes weight-loss around the middle. More than other fibers, whole grains give the extra edge to losing abdominal fat. A study published in the American Journal of Clinic Nutrition reports that obese subjects who ate a diet of lean meats, fruits and vegetables, and only whole grains lost more abdominal fat than subjects on the same diet who ate only refined grains. According to study researcher Penny Kris-Etherton, PhD, RD, consuming plenty of whole grains while cutting down on refined carbs “changes the glucose and insulin response” making it easier for the body to utilize fat stores. Kris-Etherton reports that visceral fat (abdominal fat) is easier to shed than subcutaneous fat (fat stores under the skin).
Whole grains also tend to fill you up more quickly than refined carbs. Eating refined carbohydrates, like white breads, produces a quick rise in your body’s insulin level. This rise leads to increased fat storage, particularly in the abdominal region. If you find it too difficult to eat only whole grains, make sure that you follow the U.S.D.A. 2005 dietary guidelines by getting at least half of your grains from whole grains.
The key to choosing the right foods to fight your belly fat is reading nutritional labels. You want to ensure that a food proclaiming “whole grain” status actually lists that grain first in the ingredients list. If not, it is not a true whole grain product To give you an idea of proper whole grains that can help you with your stomach fat, look for oatmeal, whole oats, wild rice, whole rye, bulgur, whole grain corn and even whole wheat and brown rice listed on the ingredients list.
It is important to note that a grain product like bread may boast 100% wheat or even multi-grain titles but these are not 100% whole grain. If you are unsure as to the amount of grain in a product, look at its fiber content. The higher the fiber, the more likely the product is to have the right amount of fat-burning grain in it. Whole grains with high fiber content will help you lose stomach fat without the benefit of exercise.
