Food Swaps to Lose Belly Fat

7. SWAP WHITE FOR BROWN

11 Food swaps to lose belly fat

If you’re serious about losing belly fat, then you’ve gotta replace refined grains (white) with whole grains (brown). Research published in the American Journal of Clinical Nutrition in 2008 compared obese adults who ate refined grains with those who ate whole grains. After 12 weeks, both groups had lost the same amount of weight, but those who ate whole grains lost double the amount of tummy fat.

Scientists believe this is because whole grains don’t cause the blood sugar spikes after eating that refined grains trigger, which means insulin levels remain lower. Lower insulin levels appear to reduce the size of fat cells in the abdominal area, which basically means less stomach fat. Use brown rice, whole wheat pasta, whole grain bread, whole wheat tortillas and so on.

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