Diet plays an important role in weight gain and loss. Therefore, some foods are generally said to be “avoided” to avoid gaining weight. However, some of them are considered false friends, but in fact, they can be a real help to loosen those little curves around the waist. Here are some.
Lawyer
Avocados contain good fats called unsaturated fatty acids. Helps reduce belly fat. One study even showed a reduction in visceral fat in a group of women who ate them once a day. According to nutritionist Anna Rosell, foods containing monounsaturated and polyunsaturated fats, such as olive oil, avocado, nuts, seeds and fatty fish, should be included in your daily diet. “Studies have shown that including unsaturated fats in your diet has a positive impact on blood cholesterol levels and the risk of heart disease, as well as on the distribution of body fat,” she asserts.
Whole Dairy Products
Full-fat dairy products can be consumed as part of a balanced diet that helps maintain a healthy weight. In fact, dietary fat plays an important role in satiety. Several studies have shown an association between diets containing full-fat dairy products and a reduced risk of abdominal obesity. Don’t give up whole milk or Greek yogurt just to lose weight.
Nuts
“Nuts are often avoided by many people who want to lose weight because they are high in calories, but they also pack a lot of nutrition,” says Julie Stevens, a registered dietitian. The amount of fiber and protein varies by type of nut, but all types provide important nutrients that are important for a balanced diet. Several studies have found that study participants who ate nuts instead of high-carb snacks had smaller waist circumferences. Popcorn
When it comes to losing belly fat, popcorn may not be the first food that comes to mind. But compared to other popular snacks, popcorn can be a good choice. “One serving of regular popcorn (about 3 cups) contains about 4 grams of fiber, 22 grams of carbohydrates, and 110 calories,” says Danielle Townsend, R.D., a registered dietitian. “By comparison, 3 cups of potato chips (about 30 pieces) contain 1 gram of fiber, 23 grams of carbohydrates, and 225 calories. So choose popcorn over potato chips for your next movie night.”
Pasta
Pasta is one of the first foods that many people avoid when trying to lose weight (or belly fat). But pasta and grains in general (especially whole grains) can be a great source of fiber in your diet, helping you feel fuller after a meal. “Choose whole-grain or legume pasta to increase your fiber intake, support gut health, and keep you fuller longer,” advises registered dietitian Daria Zajac.
Fruits
Some fruits naturally contain more sugar than others, which is why many people avoid them to lose weight. In fact, “all fruits are rich in vitamins, minerals, and fiber that can help you maintain a healthy weight and lose weight,” says nutritionist Sheri Goh. In fact, many studies have linked increased fruit and vegetable intake with reduced visceral fat, so eating these foods regularly can increase your intake of fiber, vitamins, and other nutrients.
Other changes to consider
In addition to these dietary changes, experts recommend “getting enough sleep, reducing stress, and exercising” to reduce visceral fat. `