Fat around the belly and the organs in this area can develop unnoticed by some, but later become visible, posing a health risk. Regular exercise and a balanced diet help reduce fat levels and build muscle in this area. Some diets are better than others when it comes to losing visceral fat in the belly, according to a report by the British website "Express," which interviewed Dr. Sarah Brewer, who provided recommendations on the type of diet to follow to get rid of belly fat.
Dr. Brewer stated that "following a diet low in carbohydrates and rich in healthy monounsaturated and polyunsaturated fats found in nuts, seeds, fish, avocados, olives, and rapeseed oils, in addition to consuming more fruits and vegetables, is one of the healthiest ways to lose weight." She added that "results from scientific studies indicate that individuals following a high-fat diet lost more weight than those on a high-carbohydrate diet, despite the first group consuming more calories."
Dr. Brewer explained that this is because "grains and processed carbohydrates are quick sources of fuel for the body, stimulating the release of insulin, which allows excess calories to enter fat cells where they are stored as fat." She clarified that this indicates "the most effective way to lose weight long-term is to focus on eliminating processed carbohydrates, not calories."
Harvard researchers determined the diet that burns the most calories, which was found to involve a small amount of processed carbohydrates. The researchers, who published their findings in the British Medical Journal, stated, "Our results suggest that the most effective strategy for long-term weight loss is to focus on reducing processed carbohydrates, not calories."
Harvard researchers mentioned, "Reducing dietary carbohydrates led to an increased energy expenditure and maintained weight loss. This could improve the success of efforts to eliminate obesity, especially among those with high insulin secretion." They explained that consuming foods and meals high in carbohydrates led to increased insulin production, thus resulting in the body storing more glucose and reducing its ability to burn it.
### 10 Tips
Harvard researchers, in collaboration with other healthcare providers, provided a list of 10 tips to help reduce excess weight:
1. Do not skip breakfast.
2. Eat meals at regular times to aid the body in burning calories.
3. Consume plenty of fruits and vegetables.
4. Adopt a more active lifestyle.
5. Drink plenty of water.
6. Eat fiber-rich foods.
7. Read the ingredient list on packaged food labels.
8. Use smaller plates.
9. Do not eliminate specific foods but avoid overeating them.
10. Do not stock fast food at home.
