Incorporating a few nutritious staples into the diet can help reduce belly fat and, therefore, have underlying health benefits.
Excess fat around the stomach can be an indication of visceral fat, which is found deep inside the abdomen and is linked to multiple health problems.
Overweight people with excess fat around their abdomen tend to be at greater risk of heart attacks and strokes, Dr. Michael Aziz, a New York-based internist, told Fox News Digital.
Genetics certainly contribute to obesity, Aziz acknowledges, but people can change their “genetic destiny” by making healthy choices, such as eating a balanced diet and exercising regularly.
Here are Aziz’s recommendations on foods that can help beat belly fat and facilitate a healthier lifestyle.
1. Lean Protein
Lean protein sources such as chicken breasts and eggs are low in calories but still satisfying.
Some studies have shown that eating a high-protein diet can help burn extra calories, Aziz said, but consuming too much protein can increase the risk of kidney stones, heart attacks and strokes.
“In general, red meats, such as beef, pork and lamb, contain more saturated fat than skinless chicken, fish and plant-based proteins,” according to the American Heart Association. “Saturated fats can increase your blood cholesterol levels and your risk of heart disease.”
Edamame, tempeh, and tofu are great meat-free options that still contain plenty of protein, according to Johns Hopkins Medicine.
2. Fruits and vegetables
Those trying to lose belly fat should fill their plates with low-calorie, high-fiber vegetables, Aziz said.
Lettuce and salads are usually good choices, and adding lean proteins and healthy fats can make a complete and satisfying meal.
Aziz also recommends eating anti-inflammatory, low-sugar fruits, like berries.
Harvard Medical School lists apples, citrus fruits, and stone fruits (like cherries and peaches) as other anti-inflammatory options, highlighting their vitamin C and fiber content.
3. Healthy fats
“Fat is a very important factor in making us lose weight,” Aziz told Fox News Digital. “For decades we have been told to avoid fats and eat a low-fat diet, but many fats are good for us.”
He recommends eating a little fat with each meal to help you feel fuller while eating less.
Monounsaturated fats can promote feelings of fullness and are found in foods like olive oil, avocados, nuts, butter and cheese.
Hydration is also important and Aziz recommends that those trying to lose belly fat drink plenty of water, adding that they can also incorporate green tea and coffee into their diet, in moderation, as caffeine can help boost metabolism.
Avoiding refined carbs and sugar will also help, Aziz said, because they can raise cholesterol levels and don’t keep people feeling full for very long.
Gn Health
