Accumulated belly fat is a source of concern for many, prompting efforts to eliminate it through exercise or specific dietary patterns. However, these trials do not always yield effective results to address this issue. Specialists and researchers link belly fat to several factors such as age, genetics, sleep, exercise, and diet, noting that consuming more calories than the body burns can lead to fat accumulation.
Jackie Newgent, a nutrition expert, indicates that belly fat can have a significant impact on health, including an increased risk of diabetes and heart disease. Fortunately, she states that changing some foods and combining certain foods can help reduce belly fat.
According to Newgent, various foods contribute to the appearance of belly fat, but highly processed foods and those high in refined carbohydrates are considered the worst offenders. Nutrition experts believe that consuming an adequate amount of protein daily is one of the best ways to achieve weight loss goals and nourish the body throughout the day, according to a report from "She Finds."
Protein is one of the three essential nutrients the body needs to function properly, alongside fats and carbohydrates. A study published in the American Journal of Preventive Medicine in March 2023 found that those who consume highly processed foods are more likely to have excess fat throughout the body. The study concluded that sugary beverages, packaged snacks, candies, and sugary cereals increase belly fat levels.
Experts praise nuts as nutrient-rich foods, emphasizing that they contain a mix of healthy fats, protein, fiber, vitamins, and minerals, unlike processed foods and those high in saturated fats. Nutritionist Elise Hohman explains that getting enough protein and fiber is very important for helping to achieve a healthy weight, as they take longer to digest, aiding in the feeling of fullness.
Hohman points out that replacing saturated fats in the diet with sources of unsaturated fats, such as nuts, also promotes healthy weight and cardiovascular health. Researchers note that consuming about an ounce of nuts at least three times a week may be beneficial in reducing belly fat.
Hohman recommends a variety of nuts, "as each offers different nutritional benefits." She highlights almonds as a great option and also encourages the consumption of hazelnuts and walnuts, which are packed with monounsaturated fatty acids.
