Heart-healthy diet is key to reducing belly fat, scientist says

There is no 'one trick' approach

From cutting out gluten on Tuesdays to exclusively drinking grapefruit juice after 3pm, when it comes to losing belly fat, the advice is as endless as it is absurd.

Most of the time, these words of so-called wisdom are founded in little more than fad-driven clickbait, as almost every scientist will tell you there’s no miracle trick to slimming your waistline.

However, one nutrition professor claims there is one way you can prevent and reduce abdominal fat - and it is entirely fad-free.

"There is still no miracle diet, food, nutrient, or bioactive component that will target abdominal fat," writes Kari D. Pilolla, of the California Polytechnic State University in San Luis Obispo.

However, a “heart-healthy” diet that is rich in fibre and low in saturated fats could be an effective way of reducing it, she says.

Excess fat around the abdomen - known as visceral fat - is often considered a silent killer and has been linked to a number of health risks that could be contributing to the ongoing obesity epidemic, Pilolla continues.

"Independent of body weight, a larger waist circumference increases risk for cardiovascular disease, diabetes, and metabolic syndrome."

Despite myriad ‘one trick’ methods touted as reducing belly fat (drinking green tea, eating a high-protein diet, intermittent fasting), Pilolla clarifies that there is a lack of scientific evidence to support any such claims.

Instead, she advises those seeking to reduce the fat around their bellies to follow an evidence-based diet that champions heart health, such as the Dietary Approaches to Stop Hypertension (DASH) diet, developed by the National Institute on Aging.

Diets such as these typically consist of plenty of whole grains, lean meats, fish, fruits and vegetables and low levels of dairy.

Writing in the American College of Sports Medicine' Health & Fitness Journal, Pilolla recommends adopting a weight loss program that includes such a diet along with a regular exercise regime.

"With the health consequences associated with abdominal obesity, research will not cease in this area," she adds.

"Health and fitness professionals should continue to stay up-to-date and critical of peer-reviewed, published research evidence.

"A single study, even if well designed, does not support changing diet or exercise recommendations."