Can belly fat be reduced through diet? What does science say?

Scientific ways to reduce belly fat through diet

Belly fat can be reduced scientifically! Learn how protein foods, soluble fiber foods, and green tea help reduce body weight, and what fats you should avoid.

01. Drink green tea.

Today, we are going to look at one of the healthiest beverages that we drink every day. And that is green tea. 'What's so special about this?' you might ask. It contains caffeine, which provides great benefits to our body. Is that all? There is something much more important hidden in this. That's an amazing antioxidant called epigallocatechin gallate (EGCG)! Do you know what this antioxidant does? It helps boost our body's metabolism. Think about it... with caffeine and the metabolism-boosting EGCG antioxidant, isn't green tea a truly healthy drink? (1)

We are going to look at an important piece of research on EGCG, which is a type of catechin. Do you know what this powerful catechin does? Several studies suggest that it may specifically help reduce belly fat! Not only that... when we drink green tea in combination with exercise, the effect can be even stronger! Think about it, isn't the benefit even greater when combined with physical activity? (2)

Do you know what the findings of a reliable study reveal? Green tea may help you lose weight! Specifically, data shows that consuming less than 500 milligrams per day for 12 weeks can effectively support weight loss. Don't you find these study results absolutely fascinating? (3)

Want to know what another fascinating study revealed about green tea? This research highlighted that regular green tea consumption can actively help reduce both body weight and waist circumference! What an interesting piece of information! Isn't it amazing how regular consumption can so effectively reduce both waist circumference and body weight? However, more high-quality, long-term research is still needed to fully confirm these effects. (4)

02. Consider intermittent fasting

Today, we are going to learn about Intermittent Fasting. It has become very popular recently as a way to lose weight! It is a way of eating that includes times for eating and times for fasting.

Do you know the two main methods of this?

One popular method involves fasting for 24 hours once or twice a week. Another approach requires fasting for 16 hours daily and consuming all your meals within an 8-hour window.

Okay, do you know what one study found?

Compared with calorie restriction, combining intermittent fasting with a protein-paced diet, which includes eating nutrient-rich foods at regular times during the day, was found to lead to greater reductions in body weight, total fat, and visceral fat. However, there is another factor we should consider. Some older studies say that intermittent fasting may negatively affect blood sugar control in women, but not in men.

So, what should we do?

Some modified intermittent fasting methods may seem like better options, but if you feel any negative effects, stop fasting immediately! Also, before trying intermittent fasting or making other changes to your diet, you should definitely consult a doctor. (5,6)

03. You can eat probiotic foods or take a probiotic supplement.

What are probiotics, and where can we find them?

Probiotics are beneficial bacteria found in certain foods and dietary supplements. They may have health benefits, such as improving gut health and increasing immune system function. Beyond that, they also play a significant role in weight management. Studies say that different types of bacteria help control body weight, and having the right balance of them may help reduce body weight, including belly fat. Specifically, certain strains from the Lactobacillus family—such as L. fermentum, L. amylovorus, and L. gasseri—have been shown in studies to assist in reducing belly fat.

However, we should remember one thing. Although probiotics may help with weight loss, more research is needed about this. Also, since some probiotics are not regulated by the FDA, it is very important to consult a doctor before adding probiotics or other supplements to your daily routine. (7,8)

04. Fruit juice: healthy or risky?

Do you drink a glass of fruit juice every morning to stay fit and healthy? Then you must know this! It is true that fruit juices contain vitamins and minerals. But they also hide almost the same amount of sugar as soda and other sweet drinks! For example, an 8-ounce (248 ml) apple juice without added sugar contains about 24 grams of sugar. The problem is that more than half of it is fructose sugar!

What causes weight gain?

Do you know what research says? It says that drinking too much fruit juice can lead to weight gain. But the reason is not the fructose sugar in it! The main reason for weight gain is the extra calories that enter your body from the juice.

So, what should we do to reduce belly fat?

If you want to reduce that unwanted belly fat around your stomach, First, reduce the amount of fruit juice you drink (moderate it). Instead, switch to healthy drinks that are low in sugar. We can drink normal water., We can try unsweetened iced tea., Or we can drink sparkling water with a slice of lemon. All of these can keep your body fresh and help control sugar intake! So… should we reduce drinking juice starting from tomorrow? (9,10,11,12)

05. Eat fish every week: do you know why?

When elders say “eating fish once a week is good for the body,” they don’t say it without reason! Especially fatty fish… It is a super food that gives our body important nutrients. It contains high-quality protein and omega-3 fatty acids that may help protect us from long-term diseases.

Do you want to reduce belly fat and liver fat? Do you know what researchers say?

These omega-3 fatty acids are said to really help reduce dangerous internal organ fat (visceral fat) in our abdomen. Not only that, when omega-3 supplements were given to adults and children with fatty liver disease, tests showed a noticeable reduction in fat in their liver and abdominal area!

How many times a week can we eat it? Which fish is good?

To keep your body fit, try adding fatty fish to your diet 2 to 3 times a week.

These are great choices:

• Salmon

• Herring

• Sardines

• Mackerel

• Anchovies

Are you saying, “I don’t eat fish”?

Maybe you are a vegan or vegetarian, or you may not have the habit of eating fish. Don’t worry! Plant-based omega-3 supplements made from algae are now available in the market. You can freely use that! (13,14,15)

06. Reduce carbohydrate foods… especially those “refined” foods!

To reduce unwanted body fat, especially stubborn abdominal fat, reducing carbohydrate (carb) foods a little is very good. To tell the truth, it is said that a “low-carb” diet has helped reduce belly fat in people who are overweight, people at risk of Type 2 diabetes, and women with PCOS.

No strict diets are needed!

“Do I need to follow a very strict low-carb diet?” Don’t be scared like that. You don’t need to follow a very strict diet! Instead of refined carbohydrates in our daily diet, it is enough to eat foods with unprocessed starchy carbohydrates… It may improve our metabolic health and also help reduce belly fat!

A fascinating study that has been going on since 1948!

A famous research study started in 1948 to find common causes of heart disease is the Framingham Heart Study, and it is still continuing today. A very interesting finding came from this research. Compared to people who ate more refined grains, those who ate more whole grains were found to have a 17% lower chance of gaining excess fat in the belly area! It is not necessary to completely avoid food; choosing the right foods is enough! (16,17,18)

07. Don’t eat too many sugary foods!

“Who doesn’t like sweets?” But when we eat too much sugary food, it is linked with many long-term diseases like heart disease, Type 2 diabetes, and fatty liver disease! Because most of the sugar added in foods contains fructose. Not only that… research warns that there is a strong link between eating too much sugar and rapid increase in abdominal fat!

Even if it is natural sugar, be careful! This is where we need to understand an important thing. If you think only white refined sugar from shops causes belly fat, that is wrong! Even natural sugars that we think are very healthy, like pure honey… we should still use it only in moderation. Otherwise, it can also increase belly fat! So, let’s be a little careful with sweet foods. (19,20)

08. Eat a high protein diet (A Pro Tip to Lose Weight!)

If people decide to lose weight, many of them usually start by eating less. But if we want to manage our weight in a smart way, protein is very important in our food. Do you know why? When we eat more protein-rich foods, our body releases more of a hormone called Peptide YY. What does this hormone do? It tells the brain that the stomach is full and helps control hunger. So, we will not feel like eating all the time.

Not only that, eating protein can increase the body's metabolic rate. That means the body burns extra calories faster. At the same time, it helps protect muscle mass while losing weight. Another good thing is that research says people who eat more protein have less belly fat than people who eat less protein. So… from now on, in every meal, we can include a good protein food. For that, you can eat these:

• Meat

• Fish

• Eggs

• Dairy products

• Whey protein

• Beans and lentils

From now on, give first place to protein on your plate, then see the magic! (21,22)

09. Just don’t go near “trans fat”!

If we want to keep our body healthy, especially to reduce belly fat, there is one food we must avoid. Its name is trans fat! First, do you know how trans fat is made? It is made by adding hydrogen to unsaturated fats like soybean oil. Earlier, it was found in high amounts in margarine, spreads, and packaged processed foods.  But now, most food companies no longer use it.

But do you know why we still need to be very careful? In studies done on animals and in studies observing humans, it was found that trans fat is very harmful to the body. It causes inflammation in the body and increases the risk of heart disease. It causes insulin resistance. Most importantly, it strongly contributes to belly fat gain.

So, do you know the important thing you should do to reduce belly fat? Whatever you buy in shops, carefully read the label of the product! Check if it has trans fat. If it does, don’t buy that product at all. Sometimes, it is written on the label as “partially hydrogenated fats.” Let’s read labels carefully with awareness… and keep belly fat under control! (23)

10. Eat plenty of soluble fiber (A “gel” magic to reduce belly fat!)

There is another good way to lose weight, especially belly fat. That is eating more foods that contain soluble fiber! Do you know what it does inside our body? This fiber absorbs water, forming a gel-like substance. This gel slows down how fast food moves through the digestive system.

Do you know the benefit of this? The stomach will always feel full! If the stomach feels full, we won’t eat unnecessarily or too often, right? Studies say this naturally helps reduce how much we eat and supports healthy weight loss. Not only that, soluble fiber is very effective in reducing belly fat. Earlier, a study was done with more than 1,100 adults.

Do you know what was found in that study? If people increased soluble fiber in their daily diet by just 10 grams, their belly fat gain was reduced by 3.7% over the next 5 years! Sounds surprising, right?

So, which foods contain this “magic” fiber? Here is the list:

• Fruits

• Vegetables

• Legumes

• Oats

• Barley

From now on, include these foods freely in your daily diet. (24,25,26)

Takeaway

According to scientific studies, healthy eating habits can help reduce belly fat and body weight in a healthy way. Control hunger and maintain muscle: In every meal, include protein-rich foods like meat, fish, eggs, dairy products, whey protein, and beans. It increases a hunger-reducing hormone, raises metabolic rate, and helps reduce belly fat. Foods with soluble fiber like fruits, vegetables, legumes, oats, and barley slow digestion, help the stomach feel full, and may reduce belly fat formation by up to 3.7%.

Trans fats, which are written on labels as “partially hydrogenated fats,” cause inflammation, heart disease, and increased belly fat, so they should be completely avoided. By including healthy foods, avoiding unhealthy fats, and regularly drinking green tea, belly fat can be controlled easily!

The Scienceora team follows strict evidence guidelines. It mainly uses peer-reviewed studies, research institutions, medical journals, and medical associations. We use only high-quality and reliable sources to ensure accuracy and trustworthiness of the content. By reading our editorial policy, you can learn more about how we keep our content accurate and up to date.

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