4 Simple Food Swaps to Reduce Belly Fat

4 Simple Food Swaps to Reduce Belly Fat

It gets frustrating sometimes. You eat well and you get outside for walks a couple times a week. But that muffin top just won’t go away! Despite your best effort, that jolly belly roll simply just hangs around. The fact is that belly fat is dangerous, but it’s also some of the hardest fat to get rid of.

To get rid of this belly fat for good, you have to get a little picky and you have to get determined that you can do this. And one of the ways you can do this is by making some very important swaps in your diet. The fact is that high belly fat is a signal of higher insulin levels. And higher insulin levels are almost wholly impacted by the choices you make in your diet. Taking a look at your diet and making some intelligent swaps is the first thing you do. Some swaps include:

Swap #1

A full plate for a three-quarter plate. Most people severely underestimate exactly how much they eat. Studies show that when given a plate of two cups of food, most people estimate that they are looking at one or one and a half cups of food. This means that food tracking apps don’t work simply because food choices are not measured correctly.

By visibly reducing the amount of food you put on your plate, you are actually consuming the amount of food you thought you were eating before. This reduces your overall calorie intake.

Swap #2

Added sugars for natural sugars. When it comes to belly fat, added sugars are one of the worst culprits. They are in almost every processed food, including spaghetti sauces, salad dressings, and even pre-made dinners. It’s so important to read labels and look for the following words: fructose, sucrose or dextrose. In fact, any food that ends in “ose” is a type of added sugar. Eliminate as many of these foods as possible.

Instead of added sugars, add in organic fruits once or twice per day. These sugars are processed much more slowly in the body as they also contain high levels of fiber and can help satisfy a sweet tooth without adding belly fat.

Swap #3

Processed fats for natural MUFAs. MUFAs are monounsaturated fats and studies show that these fats are fat-busters because they help regulate the hormones that tell the body to store fat. They also increase the feeling of satiety after eating, reduce the risk of diabetes, and aids in cardiovascular health.

The best sources of MUFAs include olives, olive oil, nut oils such as safflower and sunflower oils, avocados, seeds and nuts and flax. Eliminate oils such as high fructose corn syrups, corn syrup solids, processed vegetable oils and soy oils.

Swap #4

Carbohydrates for fiber and protein. Carbohydrates, especially simple carbohydrates, are as bad on the fat storage as sugars are. Even if you are eating well within the calorie level, by choosing simple carbohydrates, you are spiking your blood insulin levels which trigger fat storage. You may have to get a little creative with this step, but the results will be well worth the effort. Some options you can choose include:

Lettuce wraps instead of flour or corn tortillas

Eggplant instead of bread

Zucchini instead of lasagna noodles

Spaghetti squash instead of spaghetti noodles

Squash fries instead of french fried potatoes

Mashed cauliflower instead of mashed potatoes

Cauliflower or shredded carrot crust instead of pizza crust

Garlic Mushrooms instead of a side dish of rice

Roasted pumpkin seeds instead of potato chips