Belly fat or famously called the ‘beer gut’ is a common problem with men in their 30s and beyond. It topped a recent survey as the one thing us men would love to get rid of but struggle with the most. It is a highlight of our ‘Fat Dad to Fit Dad’ Seminar which is free to you – click here (or the box on the right) to book your FREE place on our next seminar and let us help you give you the tools to shed those unwanted pounds.
Before we share our tips for getting rid of it with the right foods let’s look at 3 simple reasons why it appears:
-Too many calories: when we eat more calories than we burn the excess is stored as fat –very simple and no amount of exercise will change that equation. However you dress it up, whatever you eat – ensure a calorie deficit and your belly will start to shrink – just make sure you eat the right foods while doing it.
-Stress: it is human nature to eat too much under stress, eventually leading to fat accumulation. Stress causes the hormone cortisol to be elevated which also promotes fat storage.
-Lack of sleep: As well as the emotional eating (of processed food) that comes from sleep deprivation our hormones are also greatly affected, especially insulin which will also promote fat storage.
Now we know what we have to deal with here are our TOP 10 FOODS for helping to eliminate that beer gut:
These are loaded with fibre, which helps keeps you feeling satisfied and prevents hunger, and very low in carbs, two attributes that should also help promote weight loss, at least in the context of a healthy, real food based diet. as well as
2. Healthy oils
Such as coconut oil and olive oil (don’t over heat this oil though), which actually help you to burn fat by giving your body the healthy fats necessary to burn body fat.
This has been found to contain a type of antioxidant that increases insulin sensitivity, and helps to stabilise blood sugar, which means you’ll store less fat. Bonus – load up with a teaspoon of this in your diet each day by adding it to gluten free oats, pancakes, drinks, or anything else! You can even mix it up with a little coconut oil and just eat it like that as a little pre training snack.
4. Belly fat busting veggies
Broccoli, cauliflower, kale, sprouts (YUM) and cabbage contain something called indole-3- carbinol, which actually helps us to fight environmental oestrogens and xenoestrogens which can lead to belly fat accumulation.
Drinking a specially formulated greens drink will also be a monster help here too!
No, beans DOESN’T mean HEINZ! However, black beans, pinto, adzuki, navy beans and lima (not just from Peru) beans all provide your body with a pile of fibre which not only helps you feel fuller for longer, but actually helps your body to detoxify itself and process all the crap that’s been getting in the way of your next belt hole for so long.
Strawberries, blueberries, raspberries, and anything else ending in berries, are very low sugar fruits, provoking much less on an insulin response than many others such as our best friend the banana. They’re also packed full of fibre which helps them provide a slower release of energy, and on top of all that they are loaded with vitamins that can help eliminate cravings (cravings can actually come from vitamin and mineral deficiencies believe it or not – for a non-scientific example, just look at someone on a processed food filled diet and see how much they crave even more crap!)
7. Spicy foods
Capsaicin is the active ingredient in chili peppers and chilli powder, and has been shown to increase calorie burning, stabilise blood sugar levels and thus reduces fat storage. It’s also a potent anti-oxidant and so helps fight free radicals doing damage in your body too.
8. Salmon (not the crappy processed stuff in a can)
This is the ultimate belly fat fighting food, as its packed sky high with protein and belly fat fighting omega-3. Most people are deficient in omega-3 (and actually eating up to 20 times too much omega- 6), and by ensuring you’re getting a good loading of omega 3 each day, you can really begin to nail into your belly fat stores.
Don’t like fish? Hit a high quality omega 3 supplement 2-3 times a day (liquid is best, not caps).
Yup, good ole fashioned meat. Packed with protein, fresh, quality meat sources are a must if you are to fight belly fat. Organic beef actually contains something called CLA, which has been shown by studies to burn fat.
Another bonus with protein is that when you eat it your body will actually burn up to 30% of its calories after you eat it! Bonus.
10. Eggs (not battery)
These are nutrient dense love machines when it comes to shifting fat. loaded with protein, vitamins B6, B12, A, D, E, and K, foliate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids, these things give you so much bang for your buck it’s unreal!
So there you go. 10 foods you can instantly get into your diet to help you get rid of belly fat in double quick time. These should be the first ten groups on your shopping list, hope this helps gents!
This is only a small part of what we discuss at our ‘Fat Dad to Fit Dad’ Seminar which is free to you – click here (or the box on the right) to book your FREE place on our next seminar and let us help you give you the tools to shed those unwanted pounds