How to Lose Belly Fat by Eating the Right Fats and Carbs

How to Lose Belly Fat by Eating the Right Fats and Carbs

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Choosing your fat and carb sources carefully can make weight loss easier.

George Doyle/Valueline/Getty Images

While reducing fat in just one part of your body --В known as "spot reduction" -- is not possible, reducing your total body fat will help you lose fat in your belly area. This can be achieved by choosing your food sources carefully. Certain types of fats and carbohydrates will help you to lose fats, while others will make it much more difficult.


Remove trans fats from your diet. Trans fats are created when oil is partially hydrogenated: hydrogen is added to the liquid oil to make it more solid. Trans fats are typically used in fast food or industrial food production --В it's commonly found in margarine, frozen pizza, pie, cookies, donuts and fried foods. Eating trans fats has been associated with weight gain and obesity.


Include healthy monounsaturated and polyunsaturated fats in your diet. The Harvard School of Public Health collated research that showed two important factors: following a low-fat diet does not mean you are likely to have low body fat, and including healthy fats in your diet is linked to a healthier weight and better overall health. Use olive, peanut or canola oil in cooking, as these contain healthful monounsaturated fats. Add walnuts, flaxseeds and fish to your diet for polyunsaturated fats.


Avoid highly processed or refined carb sources. These can include foods such as white bread, pasta and rice; pastries; candy; sodas; and dairy with lots of added sugars. These foods rarely give you any fiber or other nutrients that contribute to a sense of fullness, so you tend to overeat them. They are broken down quickly into simple sugars and leave you craving more -- these refined carb sources can really interfere with your efforts to lose weight.


Choose natural, unrefined carbohydrates whenever possible. recommends at least 3 ounces of whole-grain foods per day for women, and at least 3 1/2 to 4 ounces per day for men. These foods include whole-grain bread and pasta, brown rice, oatmeal, amaranth and quinoa. Other unrefined carbohydrate sources include fresh fruit and vegetables, unsweetened dairy, and legumes.


  • If you have a lot of weight to lose, make one small change at a time so as not to feel overwhelmed.
  • Always check with your doctor when making drastic changes to your diet.


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