4. Eat Healthy More Fats
A study published in a 2007 issue of “Diabetes Care” evaluated the effects of a monounsaturated-rich diet on belly fat in those with diabetes and obesity. When compared to a diet rich in carbs, the monounsaturated-rich diet helped regulate glucose levels and breakdown fatty acids more effectively.
It also lowered insulin sensitivity, which helps prevent fat from strong around the abdominal area. A Mediterranean diet is rich in monounsaturated fats. Olive oil is one of the best sources of these fats, as well as peanut butter, avocados and canola oil.
MUFAs or monounsaturated fatty acids are also beneficial for your heart, reducing cholesterol and reducing blood pressure. Its best eaten in a diet rich in vegetables and oily fish — in which omega 3 fatty acids are found.
Speaking of omega-3 fatty acids; a study published in the “Appetite” medical journal found that long-chain omega-3 fatty acids can help you control your hunger. The researchers found that the obese participants were less hungry and felt fuller directly after dinner and two hours later when omega-3 was in the red blood cells.
Evidence also suggest that PUFAs or polyunsaturated fats can help combat a beer belly and reduce your overall body weight. Eating PUFAs in food with exercise also seems to help; however, the researchers note that longer studies are required to fully understand it’s benefits.
These positive results are found in both human and animal studies, so the evidence is pretty good. Omega-3 fatty acids are a form of polyunsaturated fats so you get these essential fats from the same food sources in oily fish, such as salmon and peanut butter.