Eat Fat to Reduce Belly Fat By: Erin Palinski-Wade

Eat Fat to Reduce Belly Fat By Erin Palinski-Wade
Many folks think that they have to cut out
fat entirely when they're trying to lose
weight and belly fat. Believe it or not,
though, certain dietary fats can actually
help to burn belly fat. In fact, research has
shown that diets rich in healthy fats promote increased fat loss,
especially from
the midsection. The main fat fighters are
monounsaturated fats and omega-3 fatty
acids. Here's how they work: They help to fight off inflammation.
Inflammation can be damaging to your
overall health and trigger your body to
store more belly fat. By decreasing
chronic inflammation in your body,
these fats can help decrease internal
stressors that pack on the pounds. They take longer to digest. This
extended digestion helps you feel full
longer, preventing cravings and
overeating. Do you remember the fat-
free diet fad from the'90s? It didn't
work because when you eat meals with
little fat (and mostly carbohydrates), you have a limited feeling of satiety. As
a result, you consume more food, and
therefore more calories, throughout the
day.
Omega-3 fatty acids help reduce
stress hormones in your body.
Having increased belly fat can be a
telltale sign of having too much stress in
your life. This increased level of stress
causes an increase in the production of
stress hormones like cortisol. This
increase in stress hormone production promotes an increase in the storage of
belly fat. However, having more omega-3s in
your meal plan helps cut stress
hormones, and therefore, cut down on
the amount of belly fat they can store. Some dietary fats can be quite
negative to
your health and can increase belly fat.
These are the fats you want to limit: Saturated fats: These fats are
mainly found in animal proteins, so a diet rich in
high-fat dairy, red meat, and processed
meat is high in saturated fat. These fats
have been linked with an increased risk
for heart disease, elevated cholesterol
levels, and inflammation in the body. A small amount of saturated fat each
day is alright, but you want to make
sure that less than 10 percent of your
total daily calories comes from
saturated fat. So on the Belly Fat Diet
plan, you're allotted 14–18 grams of saturated fat per day.
Trans fats: These fats are found mostly in processed foods, such as fried foods,
pastries and other baked goods,
biscuits, muffins, crackers, and even
some brands of microwave popcorn.
These fats can lower your good
cholesterol, raise your bad cholesterol, and trigger inflammation. In
fact, research has shown that even
just 2 grams of trans fats per day can
have a negative impact on your health.
Because these fats can pack inches onto
your waistline, you need to eliminate
them from your diet to successfully reach your flat-belly goals.
Although healthy fats can be essential for
getting rid of belly fat, balance is key. Too
much of a good thing can be bad, especially
when it comes to fats. Healthy fats have
powerful health and weight loss benefits,
but they're also high in calories. So it's important that you consume
just enough of
these healthy fats to reap their belly-
flattening benefits without consuming so
much that you cancel out their effects. Great sources of monounsaturated fats
include
Almonds
Avocado
Cashews
Natural peanut or almond butter Olives Olive oil
Peanuts
Peanut oil
Sesame oil

Terrific sources of omega-3 fatty acids
include
Chia seeds
Cod
Flaxseed
Halibut
Omega-3 eggs
Salmon
Sardines
Scallops
Seaweed
Soybeans
Tofu
Walnuts

Posted by Chrisray

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