By Joy Stephenson-Laws, JD, Founder
Model Chrissy Teigen was allegedly able to lose her belly fat after the birth of her first daughter by relying on her “go-to health foods,” which included eggs, avocados, green juices, tuna salad, seaweed, omega-3 rich sashimi and nuts.
Now, I know what some of you are probably thinking: She’s a model and naturally tall and thin, so it probably wasn’t that hard for her.
But in reality, belly fat can be very stubborn and often plagues people that have otherwise thin bodies. I’m sure you’ve heard of what it means to be “skinny fat.” Women also tend to hold on to belly fat more than men, especially as they reach menopause.
Not only is belly fat very stubborn, but it is also may be the most dangerous type of fat to have. Also called visceral fat, belly fat is particularly dangerous because this type of fat grows deep inside the stomach and may wrap around your vital organs, increasing the risk of developing health issues such as heart disease, diabetes and fatty liver disease.
“Research suggests that fat cells — particularly abdominal fat cells — are biologically active. It's appropriate to think of fat as an endocrine organ or gland, producing hormones and other substances that can profoundly affect our health,” according to Harvard Health.
“Although scientists are still deciphering the roles of individual hormones, it's becoming clear that excess body fat, especially abdominal fat, disrupts the normal balance and functioning of these hormones.”
So it’s up to us to be proactive about preventing excessive belly fat, and, of course, one of the best ways to do this is through a healthy diet. But sometimes knowing about specific foods and nutrients that may help curb belly fat may really do wonders.
Turns out, some of model Chrissy Teigen’s go-to health foods may be just what we need to beat the belly bulge.
We recently discussed 10 Things You Should Be Eating For Your Health, so now let’s discuss 6 foods that may help fight belly fat.
“When it comes to what foods you should eat as part of the diet, experts say protein is the most important nutrient for fat loss,” according to this report discussing the foods.
(Protein is one of the six groups of nutrients we need to stay healthy. The other nutrient groups are water, carbohydrates, fats, vitamins and minerals. Our bodies use protein to build and repair tissues and make enzymes, hormones and other body chemicals).
“Research has shown that eating more protein can help fend off hunger by increasing levels of the fullness hormones GLP, Pyy and cholecystokinin.”
Furthermore, “It’s also been found to reduce levels of the hunger hormone ghrelin.”
There are many available dietary sources of protein, so it can be a bit confusing to know which one is best (especially if your goal is to loose stubborn belly fat).
The report mentioned above identifies six foods (which include both animal and plant-based foods) that may help.
Here they are, along with proper proportion sizes (per the British Dietetics Association (BDA)):
- Chicken - one small breast (75g)
- Eggs - three medium eggs
- Semi-skimmed milk - one pint (600ml)
- Baked beans - one large can (400g)
- Unsalted nuts or seeds - two handfuls (100g)
- Quorn mince (a meat substitute popular in Europe) - six and a half tablespoons (165g)
Here are my thoughts on this list:
- If you are a meat-eater, lean chicken breast is a great source of protein if you want to beat belly fat. But do not forget healthy, fatty fish such as salmon.
- Eggs are one of those controversial foods due to their cholesterol content. They are extremely nutrient-dense and many medical professionals are advocates of eating eggs (even if you have weight issues), however, three eggs may be one too many. Determine what is best for you by seeking the advice of a competent healthcare professional.
- Low-fat dairy products may be a viable option, but don’t forget healthy milk alternatives such as almond milk.
- Baked beans may be rich in protein, but I would steer clear of beans in cans (which tend to contain more sodium). If you must buy from a can, go for low-sodium. But I also recommend buying beans from the bulk foods section.
- Unsalted nuts and seeds are great and convenient when you are on the go.
- Quorn mince is a meat substitute, however, meat substitutes can be processed and full of sodium. If you are vegan or vegetarian, I suggest sticking to natural plant-based sources of protein such as lentils, black beans and quinoa. You may also be surprised to know that many vegetables, such as asparagus, are good sources of protein.
Along with following a high-protein diet, the report recommends eating low-carb. It is my opinion that eating a diet void of processed, nutrient-void foods and rich in natural, nutrient-dense foods is the best way to go. If you eat natural, whole foods, you increase your chance to get the nutrients such as protein you need to maintain a healthy weight and fight belly fat.
And, of course, moving your body is key. Incorporating both aerobic and resistance training in your proactive healthcare routine is a great way to not be a victim of belly fat. It is also good to avoid excessive alcohol. Alcohol is full of unhealthy sugars and depletes the body of essential vitamins and minerals. The “beer gut” is a real thing! And if you constantly drink, the less likely you are to make healthy food choices, especially when you are hungover.
Addressing any nutrient imbalances or deficiencies is key in beating belly fat. Take routine nutrient tests to identify any nutritional issues. If you are not nutritionally balanced, a competent healthcare professional can work with you on making the necessary dietary changes and recommend quality supplements if necessary. Also pay attention to your microbiome and gut health.
And whether it be due to older age or inevitable nutrient absorptions, you may have to make the extra effort to get an adequate intake of nutrients. This is where IV Vitamin Drips come into play. They provide vitamins, minerals (and hydration) directly into the bloodstream to help boost nutritional status and help with energy levels. I utilize them every month and can definitely say that along with eating healthily and exercising regularly, these vitamin drips have helped me maintain a healthy weight and beat the bloat.
Finally, along with good nutrition and activity, it might be a good idea to get a pHFat assessment and fat removal.
Enjoy your healthy life!
The pH professional health care team includes recognized experts from a variety of health care and related disciplines, including physicians, attorneys, nutritionists, nurses and certified fitness instructors. This team also includes the members of the pH Medical Advisory Board, which constantly monitors all pH programs, products and services. To learn more about the pH Medical Advisory Board, click here.
