4 foods for weight loss – why beans and avocados are proven to help shift belly fat

Visceral body fat, also known as ‘hidden’ fat, is stored deep inside the belly, wrapped around the organs, including the liver and intestines.

It makes up about one-tenth of all the fat stored in the body.

Most fat is stored underneath the skin and is known as subcutaneous fat.

If you’ve been trying to lose weight safely, but find that the scale hasn’t budged, it may be time to take a second look at the foods you’re routinely stocking in your kitchen.

Alternatively, certain foods are said to help promote weight loss and could even burn away that pesky belly fat.

Avocados for weight loss
A study published in the Journal of Nutrition looked at the effects of avocado consumption on abdominal fat.

The research was conducted among adults who were overweight or obese.

A total of 105 adults aged 25- to 45-years-old were randomly assigned to an intervention that received a daily meal with one avocado, or a control that received a meal with similar ingredients without avocado for 12 weeks.

At the beginning and end of the 12 weeks, the researchers measured participants’ abdominal fat, glucose tolerance and their metabolism.

It found that women who consumed avocado as part of their daily meal had a reduction in deeper visceral abdominal fat.

These rich berries are full of natural antioxidants like catechins, which help to activate the body’s fat-burning genes in belly fat cells.

Polyphenols are another key compound found in these sweet berries, which can work to prevent further fat forming.

Blackberries are also low in calories, making them a great snack when you are hungry.

All these factors are key to lose weight in a healthy way.

Beans are one of the healthiest foods you can consume, but they are specifically great for belly fat loss as they are rich in soluble fibre, which fights inflammation that cause belly fat accumulation.

According to the researchers at Wake Forest Baptist Medical Centre, vegetables, fruit and beans contain more soluble fibre and will help reduce visceral fat, or belly fat, around the midsection.

Cruciferous vegetables
While Brussels sprouts are not everyone’s favourite vegetable, they are one of the best foods to eat to target stubborn visceral fat.

According to the medically accredited website Healthline, Brussels sprouts are filled with soluble fibre, a key ingredient for reducing deep-rooted fatty deposits.

If you’re not keen on sprouts, make a conscious effort to include other cruciferous vegetables into your diet.

According to Bupa, if you want to reduce your belly fat, you’ll need to burn more calories (energy) than you consume, and eat the right kinds of food.

The health body recommends the following suggestions on what to eat:

Make sure you eat a balanced diet
Try to eat at least five portions of fruit and veg each day, and include higher-fibre starchy foods in meals
Have some reduced-fat dairy or soya drinks fortified in calcium
Eat more beans, pulses, fish and eggs
Eat small amounts of unsaturated oil
Drink six to eight glasses of water each day
Avoid adding salt or sugar to your meals.