That extra weight around the middle is more than a nuisance. The fat that settles deep inside the abdomen (called visceral fat) is linked to serious health problems. Dr. Michael Aziz, an internist based in New York City, told 10Almonds that people with excess belly fat tend to face a higher risk of heart attacks and strokes.
The good news? What you put on your plate can make a real difference. Dr. Aziz shared his top food recommendations for getting that belly fat under control.
Start With Lean Protein
Chicken breasts and eggs are low in calories but still fill you up. Some studies have shown that high-protein diets can help burn extra calories, Dr. Aziz says. He does note, though, that too much protein can raise the risk of kidney stones, heart attacks, and strokes.
The American Heart Association points out that red meats like beef, pork, and lamb carry more saturated fat than skinless chicken, fish, or plant proteins. Saturated fat can raise blood cholesterol and increase the risk of heart disease. If you prefer to skip meat altogether, Johns Hopkins Medicine notes that edamame, tempeh, and tofu are solid plant-based options that still pack plenty of protein.
Pile On the Vegetables
Dr. Aziz recommends filling your plate with vegetables that are low in calories and high in fiber. Lettuce and salads are smart starting points. Add some lean protein and healthy fats, and you have a satisfying, well-rounded meal.
Reach for Anti-Inflammatory Fruits
Berries are Dr. Aziz’s first choice here; they are low in sugar and fight inflammation. Harvard Medical School also points to apples, citrus fruits, and stone fruits like cherries and peaches as good anti-inflammatory options, thanks to their vitamin C and fiber content.
Do Not Fear Healthy Fats
This one might surprise you. Dr. Aziz says fat is actually an important part of losing weight. For decades, we were told to avoid fat and follow low-fat diets. But many fats are good for us.
He recommends eating a little fat with each meal to feel more satisfied while eating less. Monounsaturated fats (the kind that promote a feeling of fullness) are found in olive oil, avocados, walnuts, butter, and cheese.
Drink More Water, and Skip Refined Carbs
Dr. Aziz also stresses hydration. Drinking plenty of water helps, and he says green tea and coffee can be worked in as well, since caffeine can give metabolism a small boost. Moderation is the key with both.
On the other side of the ledger, refined carbohydrates and sugar are worth cutting back on. They can raise cholesterol and they do not keep you feeling full for long.
Genetics do play a role in all of this, Dr. Aziz acknowledges. But he believes people can change their genetic destiny by making healthy choices, a balanced diet and regular exercise being the two most powerful tools available.
