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Incorporating a few nutritious staples into the diet can help reduce belly fat and, in turn, lead to underlying health benefits.
A surplus of fat around the stomach area can be an indication of visceral fat, which lies deep inside the abdomen and is linked to multiple health issues.
Overweight individuals with excess fat around their midsections tend to be at greater risk for heart attacks and strokes, Dr. Michael Aziz, an internist based in New York City, told Fox News Digital.
Genetics certainly contribute to obesity, Aziz acknowledged, 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 for foods that can help beat belly fat and facilitate a healthier lifestyle.
1. Lean protein
Sources of lean protein such as chicken breasts and eggs are low in calories but still satisfying.
Some studies have shown that following high-protein diets 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, have more saturated fat than skinless chicken, fish and plant proteins,” according to the American Heart Association. “Saturated fats can raise your blood cholesterol and increase your risk of heart disease.”
Edamame, tempeh and tofu are great meat-free options that still pack a lot of protein, according to Johns Hopkins Medicine.
2. Fruits and vegetables
Those trying to lose belly fat should load up their plates with vegetables that are low in calories and full of fiber, Aziz said.
Lettuce and salads are usually smart choices, and adding lean protein and healthy fats can make for a well-rounded, satisfying meal.
Aziz also recommends eating anti-inflammatory fruits that are low in sugar, such as 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 were told to avoid fats and to follow a low-fat diet, but many fats are good for us.”
He recommends eating a bit of fat with each meal in order to feel more satisfied while eating less.
Monounsaturated fats can promote a feeling of fullness and are found in foods like olive oil, avocados, walnuts, butter and cheese.
Hydration is important, too, and Aziz recommends that those trying to lose belly fat drink lots of water, adding that they can also incorporate green tea and coffee into their diets, in moderation, as caffeine can help boost metabolism.
Avoiding refined carbohydrates and sugar will help, too, Aziz said, as they can raise cholesterol and don’t keep people feeling full for very long.