With the present lockdown all over the world due to the COVID-19 pandemic crisis, nobody is talking of going to the gym to lose weight and be ready for the summer. By the way, we already in May. Unfortunately, in as much as there is a decrease or no motivation to lose that belly fat for the beach, more sitting at home watching Netflix and other movie media, overweight and obesity continue to skyrocket.
You and hundreds of others I have helped to lose weight and belly fat, as fitness trainer while serving in the U. S military, and going to medical school inspired me to join in the fight against overweight and obesity.
There are so many diets are there that the weight loss and food industries, including some doctors and nutrition experts, are claiming to have the best diets for losing belly fat and weight loss in general.
Unfortunately, some of them don’t work, harmful, hard to follow in the long run. After detailed research, these are what I uncovered that will provide you with the answer to why you still struggle to lose belly fat, and the few best diets that truly and safely work in losing belly fat and weight in general.
These are what I found that is truly backed by scientific peered-reviewed studies and clinical trial results. The 9 best diets for losing weight and belly fat.
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1. Intermittent fasting for losing belly fat
Intermittent fasting has recently become very popular as a weight loss diet type. It’s an eating pattern that cycles between periods of eating and periods of fasting, usually, 5:2 is one popular method (Trusted Source).
This involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks (75%).
There’s some evidence that intermittent fasting, and fasting in general, may not be as beneficial for women as for men.
Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.
Intermittent fasting may be one of the most effective methods to lose belly fat and overall body weight.
2. Fatty fish as a source of protein
Fatty fish are incredibly healthy and rich in high-quality protein and omega-3 unsaturated (good) fat. It should be taken weekly. Omega-3 helps your brain function properly and also protect you from disease (Trusted Source).
Some evidence suggests that these omega-3 fats may also help reduce visceral fat.
Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat (Trusted Source).
Aim to get 2–3 servings of fatty fish per week. Good choices include:
Eating fatty fish or taking omega-3 supplements may enhance your overall health. Studies have shown evidence to suggest it may reduce abdominal (belly) fat in people with fatty liver disease.
3. Add apple cider vinegar to your diet
Drinking apple cider vinegar has tremendous health benefits, including lowering blood sugar levels.
Acetic acid, the primary content of apple cider vinegar which has been shown to reduce abdominal fat storage in several animal studies, according to Trusted Source.
In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 ml) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists (Trusted Source).
Taking 1–2 tablespoons (15–30 ml) of apple cider vinegar per day is safe for most people and may lead to reasonable fat loss.
However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth. Drinking apple cider vinegar regularly may help you lose weight.
If you want to try apple cider vinegar from a trusted brand, there’s a good selection to choose from online.
4. Start Cooking with coconut oil
Coconut oil is one of the healthiest fats you can eat. You need to replace any other cooking oil with it.
Research studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high-calorie intake, and may also lead to abdominal fat loss (Trusted Source).
In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines (Trusted Source).
Nonetheless, evidence for the benefits of coconut oil for abdominal fat loss is weak and controversial (Trusted Source).
Also, keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some fats you’re already eating with coconut oil.
5. Stop drinking fruit juice and soda
While fruit juice provides minerals and vitamins, it’s just as high in sugar as soda and other sweetened beverages. Drinking large amounts may carry the same risk for abdominal fat gain.
An 8-ounce (240-ml) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose.
To help reduce excess belly fat, replace fruit juice and soda drink with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.
Consider avoiding all sources of liquid sugar to boost your chance of successfully losing weight.
6. Get plenty of quality sleep
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat
According to a 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night (Trusted Source).
The condition known as sleep apnea where breathing stops intermittently during the night has also been linked to excess visceral fat.
In addition to sleeping at least 7 hours per night, make sure you’re getting adequate quality sleep (Trusted Source).
If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
7. Eat high probiotic foods or take a prebiotic/probiotic supplement
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function (Trusted Source).
Studies have shown that different types of bacteria play a role in weight control and that having the right balance can aid with weight loss, including loss of belly fat.
Among the various gut bacteria, “those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and especially Lactobacillus gasseri (Trusted Source).
Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.
Shop probiotic supplements online from a trusted brand.
Overall, using probiotic supplements regularly may help promote a healthy digestive system by repairing the damages down by lectin from toxins. Also, provides beneficial gut bacteria which may help promote weight loss
8. Drink green tea regularly
Green tea is an extraordinarily healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism (Trusted source).
EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise (Trusted source).
Drinking green tea on a regular basis has been associated with weight loss when used with exercise.
9. Lifestyle Change and Mix Different Approach
Funny, you must be expecting the number 9 type of diet. Well, if it makes you feel better, this is still about changing your diet style to improve your weight.
Just doing one of the items on this list won’t have a big effect on its own.
If you want better results, you need to join different methods that have been shown to be effective.
Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and maintaining it.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
Overall, losing weight and maintaining it is hard unless you permanently alter your dietary habits and lifestyle
There are no magic solutions to losing belly fat. Most of the clinical and scientific studies seem to point towards low-carb, high protein, and intermittent fasting diets as the key solution (best diets) in losing belly fat and weight loss in general.
Another food intake such as drinking coffee, green tea, apple cider vinegar, and avoid drinking fruit juice and soda drink.
Weight loss always requires some effort, commitment, and determination on your behalf.
Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose belly fat, the extra pounds around your waist, and improve your health, self-esteem, and mood.