Belly Fat and Food

How to get rid of belly fat with food

Insulin resistance is the main cause of belly fat. The only way to reduce belly fat is to correct the problems that are leading to insulin resistance. The major culprits are poor eating behaviors and irratic eating, lack of physical activity, and stress.

The foods that create high blood sugars and insulin response are processed and refined carbohydrates. These foods tend to be in the form of cookies, cakes, soda, juice drinks, enriched white pasta and rice, sugary cereals, refined breads and grains, candy, etc.  Eliminating these foods would be a step in the right direction. There are also foods that many consider healthy that can have the same effect on your insulin levels. They are referred to as high glycemic foods. That’s just a fancy way of categorizing foods effect on blood sugars and insulin levels.  Some common “healthy” high glycemic foods are bananas, nectarines, potatoes, yams, carrots, corn, beets, and fruit juices.  If these foods are eaten in large quantities, they can have the same effect as many unhealthy foods. They are jam packed with healthful nutrients so limiting the amounts is the best way to reduce the insulin response.

Another way to reduce the glycemic effect is to combine certain foods that help slow the digestion of those carbohydrates. Adding healthy fats and protein along with your carbohydrate containing food is a great way to slow digestion and reduce surges of blood sugar. Eating foods in their most raw form will also slow digestion.  Raw fruits and vegetables retain more of their nutrients but also provide a lot of fiber. Fiber can add to feelings of satiety and aid in the digestive process. Once you cook foods, you have already broken down some of the healthful qualities of that food and lost nutrients.  Steaming vegetables to the point of slightly el dente is best.  Eat fruits and vegetables with their skins as much as possible because this is where a lot of the nutrients lie. Wash them well.

Eating regularly is also important in maintaining a steady blood sugar and insulin response. Skipping meals, especially breakfast, is one of the most common poor eating behaviors. Many eat two large meals per day.  This is also referred to as the “Sumo Wrestler diet”. The large surges of blood sugar with long bouts of low blood sugars actually keeps insulin levels high. The body is continually trying to compensate for the hormonal and energy imbalances resulting in sugars to be stored as fat. It depends on the individual, but most need to eat more “mini” meals during the day. Most need to eat every 4-6 hours but no longer.  Remember, eating high glycemic foods often can actually make you more hungry, decrease energy, cause cravings and increase fat stores. Eating high fiber foods along with healthy fats and protein slow digestion, restore energy and allow the body to metabolize sugars and fat for energy.