Belly fat. Based on evidence from animal studies, researchers speculate that the “consumption of products containing artificial sweeteners may lead to increased body weight and obesity by interfering with fundamental homeostatic, physiological processes.”. 11 Foods That Cause Belly Fat. Alcohol. Fruits are nutrient dense, low-energy-dense foods, rich in important phytochemicals, and packed with satiating fiber, but what does the research say? It’s becoming increasingly apparent that consumption of refined carbohydrates (e.g., sugar) is closely related to obesity and various forms of chronic illness, including cardiovascular disease and diabetes. There could be multiple reasons behind the excessive fat … Use THIS simple 30-second “fix”, 8-Week Metabolism Makeover (Balance Your Hormones), How Journaling Can Improve Your Gut Health, Everything You Need to Know About Doing an Elimination Diet, What Meditation Has to do with Gut Health. We have put out some of the best yoga poses to reduce belly fat with pictures: 1. Apples can be a good option to get rid of belly fats, as it contain ursolic acid compound that increases good fats like brown fat, muscle mass that boosts metabolism, and helps decrease diet induced obesity. While dairy (e.g., Greek yogurt, yogurt, cottage cheese, kefir, etc.) Fruit is not the only food that has the potential to store fat, all high sugar foods do. Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation. While the benefits of fiber have already been extolled, optimizing protein intake plays an essential role in improving body composition, building muscle, improving satiety and controlling appetite, preventing weight regain, and boosting metabolism and fat burning. Dried Apricots, Raisins, and Prunes. Also try eating more high potassium foods as this essential mineral will help to draw the sodium out of your blood. An American Journal of Clinical Nutrition researchers found that the most associated food with an increase in weight was chocolate bars. In fact, a half-cup of canned pineapple chunks contains nearly 3 times as many calories and over 3 times more sugar than fresh pineapple. Well, if you are intrigued, then read on to know about the top fat-burning fruits that will aid your weight loss. In one recent study published in the journal Appetite, researchers compared the effects of feeding rats yogurt sweetened with either table sugar or the artificial sweeteners saccharin and aspartame on body weight and total caloric intake. Vitamin C is what enables our bodies to burn fat that is already stored with exercise. Chances are, while you might not consider packaged fruit snacks to be a healthy snack for yourself, both you and your kids might believe that they’re a healthy snack for them. In other words, there’s no “magic bullet.” Instead of viewing foods in isolation as “good” or “bad,” think about weight management and “deep health” as the product of practicing healthy eating habits, creating a positive food environment, and choosing high-quality, nutritious foods in appropriate amounts relative to your goals and activity levels regularly and consistently over time. By comparison, fresh blueberries have an energy density of around 0.5—that’s a 600 – 700% difference! For example, a cup of grapes contains about 60 calories and 16 grams of carbohydrates. In a study published in Journal of Toxicology and Environmental Health, Duke University researchers found that consumption of the artificial sweetener sucralose for 12 weeks alters the gut microflora by significantly reducing the amount of good bacteria (i.e., probiotics) in rats. Once again, whole fruit wins out, and you’d be best off swapping fruit cups for real fruit. With regard to the former, the above sections have covered the potential health and body composition consequences of diets containing high amounts of added refined sugars. The belly fat is the last and the most difficult part to get rid of, if you don’t put in the right kind of efforts. In other words, folks who consume more of these low-energy-dense foods weigh less, and these studies demonstrate that advice to increase fruit and vegetable consumption is an effective strategy for weight management. In other words, there’s no “magic bullet.”, READ ALSO: How To Use The Ketogenic Diet To Quickly Lose 50 Pounds Or More. Consuming too much sugar in beverages and foods result in weight gain and a larger belly. 5 Foods That Kill Testosterone And Cause Belly Fat: How To Boost Your Testosterone Levels Naturally Self-care helps a lot when it comes to maintaining healthy testosterone levels. Fruit is loaded with sugar, in particular fructose and sorbitol (a sugar alcohol) both nutrients which can cause gas and bloating. Real, whole fruit is a good source of fiber, which is something that you won’t find in fruit snacks. You’d be hard-pressed to find that amount of sugar in one serving of anything—except for in a “healthy” fruit smoothie. While researchers from the Harvard School of Public Health urge everyone to take a multivitamin daily, they don’t feel the same for fortified foods, saying, “Take a standard multivitamin every day, but stay away from heavily fortified foods.”. No such luck. However, apples have also been known to cause bloating and other digestive issues for some people. In a study by University of Michigan Cardiovascular Center rats reduced their belly fat by 2 percent when consuming a small amount of blueberries every day. What’s more, the majority of smoothie-shop smoothies are generally void of fiber and protein. In addition, the same raw produce was used for While researchers from the Harvard School of Public Health urge everyone to take a multivitamin daily, they don’t feel the same for fortified foods, saying, “Take a standard multivitamin every day, but stay away from heavily fortified foods.”. Along those lines, research also shows that liquids don’t tend to be as satiating as whole foods, and even when calories are identical between liquid and solid food meals, liquids leave people feeling hungrier and result in eating more calories in subsequent meals. This makes the body burn fat as energy instead of the carbs. When it comes to reducing visceral fat and your waistline, though, it may be even more important to cut down on these foods. may indeed be a healthy option to include in one’s nutrition plan, it’s important to delineate plain, unflavored choices between sugar-sweetened versions, including the majority that are fruit-flavored, which typically contain added sugar and/or artificial sweeteners. This research is very important for numerous reasons. Fruits are not your enemy. While food manufacturers might lead you to believe that fruit juice is closely related to whole fruit, researchers actually tend to include it in a category called sugar-sweetened beverages (SSB), which also includes sodas, and SSB have been linked to weight gain, diabetes, metabolic syndrome, and dental caries (i.e., cavities). Foods like oils, bacon, butter, cookies, crackers, junk food, fast food, etc., are generally considered “high-energy-dense” foods (i.e., 4 – 9 calories per gram by weight); on the contrary, most fresh fruits are considered “low-energy-dense” foods (i.e., 0.0 – 1.5 calories per gram, by weight), as they tend to have a high water content and are very good sources of fiber, which are two important factors reducing energy density. In a study published in the American Journal of Clinical Nutrition, researchers from Penn State University found that overweight women who focused on increasing their intake of low-energy-dense foods (i.e., fruits and vegetables) lost nearly 25% more weight over the course of one year compared to women who were instructed to follow a reduced calorie diet alone. If … Some studies suggest that fructose ingestion leads to insulin resistance, elevated blood cholesterol levels and increased fat gain, especially in the abdominal area. For instance, four ounces of 100% apple juice has NO fiber yet has 13 grams of sugar and 60 calories. Although fortified foods may serve a beneficial purpose in developing countries where malnutrition is prevalent, this practice may not be as beneficial in developed nations where nutrient dense foods (e.g., whole fruit) are readily available. What may shock you, however, is that something that people reach for all the time to support their weight loss goal—a fruit smoothie—can actually have THREE TIMES MORE sugar than a can of soda if buying one of these so-called “healthy” beverages at your local smoothie shop. High quality cocoa contains quality cacao that provides key antioxidants that promote good health and prevent premature aging, but instant cocoa drinks add too much sugar, and less of the high quality cacao. The consumption of artificial food dyes (e.g., Red 40) during childhood and adolescence has been linked to behavioral changes, including hyperactivity, and there’s some evidence indicating that children with ADHD (attentiondeficit/ hyperactivity disorder) may show above-average sensitivity to artificial colors. The UCD researchers also found that riboflavin was well preserved in the frozen fruit, with levels comparable to the fresh-stored samples. As a point of reference, that’s a whopping 25 teaspoons of table sugar. Fried Foods Leads To Belly Fat. Spikes in blood sugar cause your body to store extra fat, and excess fat on our bodies is something that we all want to avoid. You may have noticed this recurring theme throughout this article, and the same holds true with many versions of frozen fruit. In a study published in the journal Contemporary Clinical Trials in February 2017, researchers looked at a low-carbohydrate diet and a low-fat diet for weight loss. First off, there’s nothing inherently “wrong” with fruits that are frozen. The above foods are the REAL reason why we now grow fat, have big tummy, grow love handles and get “Christian mother arms” and have a huge waist line. Such foods are high in fat which takes it longer to digest, which means food stays in your GI tract longer. Foods and ingredients that help burn belly fat include red fruits, oatmeal, plant protein, lean meat, leafy greens, fatty fish, apple cider vinegar, resveratrol, choline and others. They can really slow down the digestive process in our guts. Several vegetables are known to cause extra gas, for a series of different reasons. There are incredible foods that balance your gut microflora, fight belly fat and get your body back in shape. It is said that people with belly fat are at an increased risk, even if they look thin on the outside. Many people consume more added sugar daily than they realize. 1. A co-host of The Doctors and the award-winning editor of Men's Health outline a scientifically based program for reducing abdominal fat, in a reference that shares guidelines for diet, exercise and everyday lifestyle practices. Good nutrition takes practice, and just like getting better and mastering anything in life, it’s about progress—not perfection. 3. The high-dairy, high- protein group even gained lean body mass while losing body fat (and net body weight). The The 3-Week Ketogenic Diet was created with someone who wants a flexbile and sustainable ketogenic diet program. In a recent study published in the journal Nature, a team of researchers led by Dr. Eran Elinav from the Weizmann Institute of Science in Israel found that humans fed a commonly-used artificial sweetener (i.e., saccharin) for JUST 5 days demonstrated significant reductions in carbohydrate tolerance (i.e., glucose intolerance), as well as significant changes in the composition and function of their gut microbiome (i.e., gut dysbiosis). Apple Cider Vinegar. 8 Foods That Cause Belly Fat . Researchers from Penn State University discovered that eating this green fruit daily resulted in less oxidative stress on the heart, lowering cholesterol, stroke and heart disease risk. Causes of belly fat. Beyond sugar, calories, and fiber, research shows that the digestion of liquids (e.g., juice) occurs faster than the digestion of solid foods. Neutri Foods is ready to help with all the nutrition-related topics. Alcohol can have both healthful and harmful effects. In a recent systematic review published in the journal Critical Reviews in Foods Science and Nutrition, researchers from Australia gathered all of the available evidence (e.g., randomized control trials, cohort studies) with the goal of identifying the association between fruit and fruit juice consumption and weight management. Based on their analysis, the researchers concluded that freezing not only preserved equivalent amounts of vitamins compared to fresh fruit, in many cases, the frozen fruit contained quantities much higher than those of the fresh-stored samples. Whole fruit is a nutrient dense source of numerous vitamins and minerals, fiber, and important health-promoting, disease-fighting, anti-aging phytonutrients. Advertisement. Along those lines, researchers have found that when folks consume low-energy-dense foods, they feel satisfied earlier and those feelings of fullness persist for relatively longer periods of time—despite reductions in calorie intake. 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