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Conversely, many normal weight people have the metabolic problems associated with obesity (2).
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it. Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks. The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do. Not only will it help you lose… it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts (17, 18).
So… make an effort to increase your intake of unprocessed eggs, fish, seafood, meats, poultry and dairy products. If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.
If you’re a vegetarian, check out this article on how to increase your protein intake. This is supported by numerous studies… when people cut carbs, their appetite goes down and they lose weight (23). Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets (24, 25, 26).
Low-carb diets also lead to quick reductions in water weight, which gives people near instant results… a major difference on the scale is often seen within a few days. There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver (27, 28).
What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.
Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high. However… if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver. This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months (33). What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat. Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.


Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (43).
I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential. It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes. If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. Check out this article here for a calorie calculator and a list of free online tools to track what you are eating. I personally do this every few months… I weigh and measure everything I eat to see what my current diet is looking like.
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This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies (38, 39). Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.
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They have also been linked to depleting the body of vitamin A, calcium and magnesium--all nutrients needed for healthy weight loss.
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