Adding delicious snack to your diet can help slash belly fat, says nutritionist
If one of your 2024 goals is to lose weight, a nutritionist has shared a food that you must be eating to see the results.
Today is World Obesity Day (March 4) - is a unified day of action that calls for a cohesive, cross-sector response to the global obesity crisis. The theme for this year is understanding obesity and its dangers. According to the most recent statistics, 63% of UK adults are overweight or obese - and this can be for many reasons.
For many, losing weight is important, but it's not necessarily easy, with restrictive diets often hailed as the way forward. These can be hard to follow, and sometimes you might not see the results you want. But nutritionist Naheed Ali has shared why you may not be seeing the weight loss results you're looking for - and it's because you're not eating enough fibre.
He told the Mirror: "The answer lies in fibre-rich whole grains! According to numerous studies, simply incorporating whole grains into your daily meals promotes healthy, sustainable weight loss. While refined grains like white bread and white rice cause dramatic blood sugar spikes that cue fat storage, fibre and protein-packed whole grains stabilise blood sugar for hours. Multiple clinical trials confirm that diets higher in whole grains improve insulin response, boost metabolism, suppress appetite, and increase calorie burning during digestion compared to refined grains.
"Over months, the belly fat-burning effects of consistent whole grain consumption add up through several mechanisms: improved insulin sensitivity, a faster metabolism, a favourable gut microbiome, and reduced calorie intake overall. While it takes some effort to make the switch, the benefits are well worth it!"
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One way of doing this is by making healthy swaps for breakfast and lunch - and adding a delicious snack to your diet. Naheed said: "I suggest starting your day with oatmeal sweetened with fruit, enjoying quinoa or brown rice at lunch, and snacking on popcorn (in moderation) to curb cravings. Or explore nutritious ancient grains like amaranth, farro, and buckwheat - they taste delicious while expediting your weight loss efforts! So unlock whole grains' potential for trimming your waistline. Real-world research confirms incorporating just one extra serving daily sets internal fat loss in motion!"
Dietician Fareeha Jay also agrees that fibre could be the answer to losing belly fat, sharing that it's "hard to lose" and "may take a while until you start seeing a difference", so it's important not to be disheartened if results are not seen quickly. She said that "consistently exercising, managing stress, sleep and a healthy diet" are key if you want to lose weight - but "fibre can do wonders."
She explained: "Most of the high-fibre foods are nutritious, will be less calorific, and will keep you fuller for longer, which means that you will not be reaching out for snacking during the day. Another nutrient is protein. Protein will build your muscle mass. More muscle mass means you will be metabolically active and lose more calories."
Fareeha also recommends adding a delicious snack, which will help beat feelings of hunger. She said: "Similarly, like fibre, it will keep you satiated, and you will not feel hungry throughout the day. This shows that there is an interplay of many factors that may help you reduce your belly fat; however, if I had to advise on one single food to eat every day to lose belly fat, that would be nuts. Contrary to the belief that nuts will make you gain weight; evidence suggests they will aid in weight loss and improve your cholesterol levels. Nuts are highly nutritious and a combination of protein, fats, and fibre all together. Including them every day will reduce appetite and increase feelings of fullness.
"The fibre and protein will make you feel full, and the fats will slow down the absorption and breakdown of foods. If you couple up nuts with a portion of fruit, the sugar released from the fruit will also slow down. By adding nuts, you would naturally eat less throughout the day."
But, she did make an important point that "no one food will make us gain or lose belly fat", because "it all comes down to your overall intake of food, physical activity, stress and sleep management over days, months and years" - so don't expect a quick fix.
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