So an apple body eh? Carrying quite a lot of weight around your belly but with a slimmer lower body, aren’t you?
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What you need to get clear right at the beginning is that abdominal fat (also called visceral fat) is a number one cause for a number of health risks including that of heart disease, cancers and diabetes. It is the sort of fat that covers your organs – something that causes insulin resistance leading to metabolic syndromes.
There is no case to despair anyhow!! Because as much as it is dangerous, so is it equally metabolically active and thus easier to get away from if a proper diet is followed.
Low-Glycemic Diet is the way!!
The glycemic index is a number associated with foods that indicate it’s effect on a person's blood glucose (also called blood sugar) level.
Due to irregular insulin levels caused by the abdominal fat, low glycemic diet is the most beneficial for weight loss .
Foods to be eaten:
- Green vegetables and most fruits
- kidney beans
- bran cereals.
Also choose fiber-rich carbohydrates such as whole grain bread, oats, legumes, beans, and non-starchy vegetables.
Thus by keeping to a low-glycemic diet you stop your blood sugar from rising, therefore controlling insulin levels and decreasing the risk of chronic diseases.
While consuming the recommended carbohydrates high in fiber, make it a point to pair it up with a protein or healthy fat to further control blood sugar levels.
Healthy fats can include nuts and fish.
Eating more heart-healthy monounsaturated fats, such as olive oil, nuts, seeds and avocados is also essential as they can help you eat less unhealthy foods and blast belly fat.
Along with all the above, it is also imperative to snack regularly. Snacking will help prevent blood sugar hikes and help keep your hormones in balance, a likely issue associated with excess abdominal fat.
Foods to be avoided:
Minimize intake of unnecessary carbohydrates and reduce, or if possible avoid, consumpton of saturated animal fat and dairy fat.
Cut out foods such as white bread, pastas, rice, pastries, cookies, and candies. For cooking, use only healthy cooking oils to avoid dangerous toxins.