28 February 2024 , 14:03
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Belly fat is notoriously difficult to lose, but the key is changing up your diet.
You can do as many sit-ups and other abdominal exercises as you want, but without choosing the right foods you'll find it very difficult to burn the visceral fat, which is located deep within, surrounding your organs.
This 'active fat' around your belly can lead to an increase risk of high blood pressure, high cholesterol and insulin resistance - again increasing the risk of stroke, heart disease and type 2 diabetes.
There are several different diets that claim to help you reduce belly fat, but a new one that has received a lot of attention this month is the Atlantic diet. A new study shows that those who eat 'the Atlantic Way' have a significant lower risk of chronic health condition, and it can also help reduce your belly fat.
You may have already heard of the Mediterranean diet, which is normally adopted by those who live in southern Spain, southern Italy and Crete, but the Atlantic diet is often followed by those who live in northwest Spain and northwest Portugal. It involves eating three to four servings of seafood and/or lean meat a week, as well as a lot of seasonal vegetables, fruits, whole grains, beans and olive oil - and minimal processed food.
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Meanwhile, the Mediterranean diet, which also offers a number of health benefits, is plant-based. What makes the Atlantic diet sustainable is that you don't need to give up carbs. Those who follow the diet can also eat bread, rice, pasta and potatoes. The lifestyle isn't about restriction, which is what makes it easier to stick to.
As with the Mediterranean diet, the Atlantic diet focuses on home-cooked food served in a social setting between friends and family. It's more of a lifestyle, where people are encouraged to take their time over a meal, and go for daily walks and bike rides.
However, it's the high fibre and protein content which is beneficial for weight loss and reducing excess fat, particularly around the stomach. The diet is also rich in seafood, which helps to lower the risk of heart disease.
Researchers looked at 200 families living in rural northwestern Spain, and found that those who followed the Atlantic diet for six months had a lower risk of metabolic syndrome, which has a number of risk factors including high blood pressure, high blood sugar, and having a larger waist.
Other studies have shown that eating a mostly Atlantic diet can lower insulin, insulin resistance, systolic blood pressure, total cholesterol, body mass index and waist circumference.
Sarah Bockhart, nutritionist and diet coach for online wellness platform RWL, told The Sun: "Even if we could change our diets to slightly reflect the Atlantic diet by consuming seasonal veg, whole grains and sustainably sourced protein while reducing ultra-processed foods, we could see a marked improvement in our health and, ultimately, our lifespan.
"Anyone looking to navigate towards a heart-healthy, balanced eating plan should really try and implement a lot of this diets focuses. In short, the Atlantic diet can benefit most of us, as it provides such nutrient-dense foods that are great for our bodies and minds. It's extremely similar to the Mediterranean diet which is very well researched and shows many health benefits."
According to the NHS, eating a 'healthy, balanced diet' is an important part of maintaining good health. This means 'eating a wide variety of foods in the right proportions' in order to 'maintain a healthy body weight'. If you have any questions or worries about your weight, you should speak to your GP.