MCM Fall 2018

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MCM Fall 2018 My Connections Magazine Fashion Statement Entertainment Liquid calories are considered the worse since they don't get registered by the brain in the same way as solid calories, so when you drink sugary drinks, you end up consuming more calories without even knowing it. Reducing your sugar intake will not only help you lose belly fat but also your bodyweight as well. But please note that none of this applies to the whole, fresh fruits. Though fruits contain sugar, they are considered extremely healthy as their high fiber content mitigates the negative effects of fructose. Moreover, the level of fructose you find in fruits is a fraction of what you see in sugary products. Your Action plan: Start reading nutrition facts and labels to understand how much sugar food contains. Be sure to use the chart above to see how many teaspoons of sugar are in each product. This will help you be more mindful of how much sugar you're taking in daily. Cutting back on refined sugar may help reduce your belly fat. 3. Add More Fiber to Your Diet It is well known that high fiber diet can help with weight loss. This is true, but unfortunately, dietary fiber in the average Americans diet today is at an all-time low, with less than three percent of Americans meeting their recommended daily fiber intake. That is 25 grams for women and 38 grams for men a day. This is equivalent to eating one cup of raspberries (8 grams of fiber), one cup of blackberries (7.6 grams of fiber) or 1 cup of lentils or black beans, and you'll be well over your dietary fiber intake for the day. Of course, this is just one example of fiber rich foods, but there are tons of other high-fiber foods you can eat. But just keep in mind that not all fiber foods are created equal. Soluble fiber seems to have the greatest impact on your weight and belly fat. Soluble fiber absorbs water and forms a gel like texture that helps slow down food as it passes through your digestive system. Studies have found this type of dietary fiber to be very effective in helping people lose weight by making them feel full so they naturally eat less. 25
MCM Fall 2018 My Connections Magazine Fashion Statement Entertainment Soluble fiber may also help decrease the number of calories your body absorbs from food. In addition to helping you lose weight, soluble fiber may help you lose your belly fat, especially the dangerous visceral abdominal fat that wraps around your internal organs. An observational study of 339 African Americans and 775 Hispanic Americans ranging from age 18- 81 years found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period. It seems eating a high fiber diet can help decrease your abdominal fat. If you want to get rid of your belly fat including the fat in your lower belly, make an effort to consume high-fiber foods every day. Soluble fiber can be found in foods such as flaxseeds, Brussels sprouts, avocados, legumes, and blackberries. Just 1 cup of cooked lentils contains 16 grams of dietary fiber, which is 63% of your daily recommended value, and 18 grams of high-quality protein. 4. Eat More Protein to Lose Belly Fat A high-protein diet has been proven effective in reducing cravings by 60%, boosting metabolism by up to 100 calories per day, and helping you eat fewer calories throughout the day. But that's not all what protein is good for. Evidence shows that protein is also particularly good for fighting off belly fat. One study shows that protein consumption has an inverse relationship with excess belly fat. That is people who ate more and better protein had much less abdominal fat. One Denmark study shows protein's direct link to a reduced risk of belly fat gain over a 5-year period. Also, as it turns out, the "best diet to lose belly fat" may be a high protein diet. A great starting point for an "ideal protein diet" is to include proteins that make up 25 to 30% of total calories. Make an effort to include proteins in every meal. Protein doesn't have to be meat based. Plant protein is a great protein source with fewer fats and near zero cholesterol. Good high plant-based protein foods include tofu, lentils, beans, nuts, quinoa, spirulinaand even some whole grains products. Learn to include them in your diet for a good protein meal. 26
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