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In order to have a sound body and a sound mind, it is apparent to have fats in our diet. Presence of fat in our daily meal is essential as its deficiency alters the hormone levels negatively in our body. It also helps in protecting some sensitive parts of our body and maintains the warmth in the system. But Fats should make up only 10 to 25 percent of the calories in our diet. Also excess consumption of fat leads to many diet related human disorders like Coronary Heart Disease (CHD), cancer of the colon, obesity, etc.


Types of Fats

There are mainly two types of fats



These are primarily derived from vegetable oils (sunflower, safflower, corn, sesame, soya bean), nuts and seeds. It is recommended that about 30 percent of our daily caloric intake can consist of unsaturated fats.



Saturated fat is the fat that consists of triglycerides containing only saturated fatty acid radicals. These are found predominantly in cheese, butter, coconut oil, palm oil and meat. Saturated fats impede our arteries and raise the LDL (bad) cholesterol levels. Hence consumption of saturated fats increases the blood cholesterol, increasing the chances of heart diseases.

Nutrition Labels to Work out the Fat Content  

All the packed foods have nutrition label which shows its fat content. Usually the label gives the number of grams (g) of fat per 100g of that food. Some foods even show the amount of saturated fat content. This quick guide helps you to work out whether a food is high or low in fat. 

High Fat -     > 20g of fat per 100g

Low Fat  -      < 3g of fat per 100g

High Saturated Fat - > 5g per 100g

Low Saturated Fat -  < 1.5g per 100g

Any food which has the content in between these values is termed as medium fat level.

Reducing the Fat in Diet

The distribution of fat in our body is highly beyond our control. The only thing that lies in our hand is the level of overall body fat. If we maintain the overall body fat at a lower level, then there will not be any fat deposits in our body. This avoids the unnecessary fat accumulation in belly and other areas. A balanced diet should be in such a way that the percentage of food that contains saturated fat must be less than that of unsaturated fat. The intake of unsaturated fat against the saturated fat decreases the blood cholesterol.


Ways to Reduce Saturated Fat 


·         White meat is lower in fat than red meat.

·         Remove the skin and fatty bits before cooking the meat.

·         Grill the meat instead of frying.

·         Use cottage cheese which is lower in fat than hard cheeses.

·         Consume skimmed or semi-skimmed milk.

·         Biscuits and cakes should be replaced with snacks containing polyunsaturated fat such as nuts and dried fruits.

·         Plain scones and fruit loaf contains less fat than pastries and cakes.

·         Usage of tomato-based sauces should be increase and the creamy ones should be decreased.

·         Use low-fat yogurt instead of cream.

·         Use nonstick sprays and nonstick pans to eliminate oil for frying.

·         Drink green tea or ginger tea as ginger is very effective in burning excessive fat in our body and it also increases the metabolism.



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5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat - Read this important article by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer   


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