How to Lose Belly Fat with the Mediterranean Diet
Belly fat is the target of many weight loss programs, both personal and doctor-ordered. If you’re wondering why this area is such a hotspot for consideration when it comes to slimming down, you can find an answer in any number of health reasons. To understand how to lose belly fat with the best Mediterranean diets, it’s best to examine the causes and effects of a “spare tire.”
What’s So Important about Belly Fat Diet Plans?
Excess weight is dangerous anywhere, but when fat is just underneath the skin, or subcutaneous, it’s much less likely to cause complications.
Metabolic syndrome, diabetes and cardiovascular problem are all linked to visceral deep fatty deposits like those surrounding the organs inside your midsection. Visceral belly fat is linked specifically to inflammation and arterial hardening, so keeping the weight down around your waist and stomach is the best way to reduce the risk of unnecessary complications.
Diet plans that cut down on this fat are critical when it comes to maintaining health as you age and your metabolism slows down.
Belly Fat Diets for Men and Women
Belly fat deposits negatively affect both males and females, the reasons behind their acquisition of unwanted weight notwithstanding. Whether general overeating, too much drinking or a fondness for low nutritional-value snacks and treats is at fault, the result is the same, and equally dangerous for both sexes.
Lifestyle is always a factor in weight gain, and a combination of exercise and diet to reduce belly fat is the best overall solution. 60 minutes of daily exercise is optimal, and decreasing total calorie intake helps men and women alike keep the weight off. When you decrease the amount of food you consume, you’ll notice that you need to modify the types of things you eat if you want to meet your nutritional needs successfully.
What are Belly Fat Burning Foods?
Natural belly fat burning foods do exist, but they can’t work alone. Things like whole grains, which have a greater fiber content and thus take longer to digest, stave off hunger pangs for longer, but consumption of these alone is not feasible for many.
There’s nothing wrong with combining these great grains with other rich natural foods like fresh fruits, veggies, nuts, and lean meats. Poultry, fish, eggs and dairy are important protein sources that can greatly help you lower your weight in a controlled-calorie, balanced diet.
While fatty foods have little place in a lean Mediterranean Diet, they’re absolutely essential to proper body and brain function. The best thing you can do for your health when it comes to getting enough fat is to make sure you choose fat sources that have proven health benefits, such as the monounsaturated fatty acids (MUFAs) highly present in avocados, seeds, chocolate and canola oils.
This doesn’t mean that it’s OK to pig out on these foods, especially given the fact that whole grains have a much higher protein quantity and quality per calorie consumed.
List of Top 10 Belly Fat Fighting Allies.
For those ready to get started soon, the following foods are good sources of MUFAs as well as other nutrients:
- Avocado – High in beta-sitosterol, a plant sterol.
- Almonds – High in Vitamin E, protein and fiber.
- Dark Chocolate – Rich with heart-healthy compounds.
- Flaxseed – The best plant source of Omega-3 fatty acids, and an anti-inflammatory.
- Macadamia Nut – High in fiber and healthy protein.
- Peanut Butter – Full of B vitamins, Vitamin E, magnesium and potassium.
- Olive oil – Mostly MUFAs, antioxidant laden.
- Pistachio Nut – Has lutein and zeaxanthin
- Sunflower Seed – Vitamin B and E rich, great healthy snack fare.
- Walnuts – Full of Omega-3s for heart and brain health.
Recipe Huevos Rancheros:
This flavorful breakfast is chock-full of fresh herbs and veggies.
TIME: 30 minutes
- 1 tsp ground cumin
- 1 can (15 ounces) no-salt added pink beans, rinsed and drained
- 4 scallions, sliced
- 1 small red bell pepper, cut into thin strips
- 1/2 c reduced-sodium chicken broth
- 2 cloves garlic, minced
- 4 eggs
- 1 c sliced avocado (MUFA)
- 4 Tbsp fat-free Greek-style yogurt
- 4 Tbsp salsa
- 8 (6″) corn tortillas, toasted
- Dash of hot-pepper sauce
1. Heat a 10″ nonstick skillet over medium-high heat. Add the cumin and cook, stirring occasionally, for about 30 seconds or until fragrant. Add the beans, scallions, bell pepper, broth, and garlic. Bring to a boil, then reduce the heat so the mixture simmers. Cook for 8 minutes or until the vegetables are tender and most of the broth is evaporated. With the back of a large silicone or wooden spoon, smash the beans until they are lumpy.
2. Use the back of the spoon to make 4 indentations in the beans. Working one at a time, break each egg into a custard cup and pour in each indentation. Cover and cook for about 8 minutes or until the eggs are cooked to the desired doneness.
3. Scoop each portion of egg-topped bean mixture onto a plate. Scatter the avocado slices over and around the beans. Top each serving with 1Tbsp of the yogurt and 1Tbsp of the salsa. Serve with the tortillas and hot-pepper sauce, if desired. Source