Best and worst foods for belly fat

Tweaking your diet to include more whole grains, fibre, less processed, and protein-rich foods is the first step towards addressing stubborn belly fat. Consciously staying away from foods that have hidden calories and sugar, and embracing those which are low in calories, sodium, and high in healthy fats and fibre, can help you get rid of the harmful abdominal fat which can raise risk of heart disease, diabetes, stroke and many other health issues.It's important to stay away from foods with high amounts of carbohydrates, saturated fats and triglycerides to prevent expanding your waistline. Focussing on foods that nourish your body well and boost your metabolsim are advised. Here's a list of foods you should eat and avoid to shed belly fat.

If you are someone who can't do without French Fries, and have this crispy snack every now and then there is a bad news for you. It can be disastrous for your waistline. Snacks like French Fries and chips can be a roadblock in your belly fat loss journey as having them regularly can expand your waistline rapidly. A 20-year Harvard study found that people who ate fries regularly gained more than three pounds of body weight every four years. French fries are high in carbs and trans fats which could put you at risk of belly fat and subsequently heart issues.

Diet Soda may be considered relatively healthy by many considering they have artificial sweeteners. But it's actually one of the most unhealthy drinks you can find. A study conducted by researchers in the University of Texas Health Science Center in San Antoni found that participants who drank one or more diet sodas per day experienced an increase in waist circumference more than non-soda drinkers. The San Antonio Longitudinal Study of Aging found that diet soda intake is associated with long-term increases in waist circumference in a bi-ethnic cohort of older adults.

One of the foods that can quickly expand your waistline is sweet and creamy ice cream. This frozen dessert has a large amount of sugar and saturated fats which means consuming it regularly or a high portion of it, can lead to weight gain, increase in visceral fat, and fat around the waist circumference.
When it comes to belly fat loss, eating whole grains and fibre-rich foods must be preferred. Many studies have linked diets high in refined grains like white rice to weight gain, belly fat and obesity. Eliminating white rice from the diet and including brown rice can help you shed belly fat.

Foods rich in protein and fibre could work wonders for your belly fat. Including chickpeas, soybeans, peanuts, beans, and peas can help fight cravings and make you feel full.
Eating yoghurt regularly can help with belly fat loss as it's a good source of protein and calcium, and is also considered a probiotic which can improve gut health and curb acidity and bloating. Besides, it also helps you feel full for longer which can reduce overall calorie intake.

Apples are high in fibre, especially pectin, which can curb constant hunger pangs and keep you satiated. Apples have beneficial polyphenols, which can help cut fat, apart from antioxidants that can help reduce chronic inflammation. A study published in Journal of Oleo Science demonstrated that beverages containing apple polyphenols have the ability to reduce body fat and also ensure the safety of human consumption.

Fenugreek seeds have Galactomannan, a component that helps in curbing appetite and improving metabolism. Fenugreek also aids in digestion which further promotes belly fat loss. Fenugreek also helps fight free radicals that cause skin damage and premature ageing.
Belly fat, the most harmful abdominal fat can be measured through imaging methods like CT or MRI scans. But a simple waist circumference measurement can help assess risk. Place the tape measure just above your hip bone, and wrap it around your body. Measurements of above 35 inches for a woman or more than 40 inches for a man can mean an increased risk of developing heart disease and type 2 diabetes, as per National Institutes of Health.