Banishing stubborn belly fat is no easy feat. Even when committed to strict eating plans and demanding workout regimens, we often find that our midsections don't end up showing the results we're after. So how can one finally put an end to the unwanted pooch? It comes down to a science. If you're already committed to healthy strategies to tone up your midriff, the final step to get there could be incorporating a few key foods into your diet.
Just as the secret to a flat tummy entails cutting certain bloating and fattening foods from our diets, a big factor in the equation is the foods you do eat. It's important to consume the right nutrients to help your system combat belly fat. Drawing upon a handful of studies conducted by Harvard researchers throughout the years, we've whittled their findings down to the top food that, when combined with a healthy diet and weight training, will help your body banish belly at once and for all.
Harvard researchers have provided a lot of evidence that the Mediterranean diet is the best approach for losing weight and maintaining weight loss. Several studies have supported the finding that switching out saturated fats with healthy fats—like olive oil and nuts—can be a big proponent in dropping pounds and promoting overall health. Incorporating nuts into one's diet can help with weight control. They're rich in unsaturated fats and proteins—to help keep you full and keep from overeating. One Harvard study that examined weight change in women, in particular, found that higher nut consumption was associated with lower risk of weight gain. Not only that, but women who consumed at least five ounces of nuts a week lowered their risk of heart disease by 35%. Psychology Today highlighted a Harvard study that found that when individuals added almonds, along with other nuts, to a low-fat diet, they lost as much weight as those who were on a low-calorie, low-fat diet. Six months later, the nut-eaters maintained their weight, while those who had committed to a low-calorie, low-fat diet had put it back on.
If you still aren't seeing the results you want, discover the overlooked (and easily fixable) reason you're not losing belly fat.
Bes-rastrollo M, Wedick NM, Martinez-gonzalez MA, Li TY, Sampson L, Hu FB. Prospective study of nut consumption, long-term weight change, and obesity risk in women. Am J Clin Nutr. 2009;89(6):1913-9. doi:10.3945/ajcn.2008.27276
Hu FB, Stampfer MJ, Manson JE, et al. Frequent nut consumption and risk of coronary heart disease in women: prospective cohort study. BMJ. 1998;317(7169):1341-5. doi:10.1136/bmj.317.7169.1341