Foods that Help Whittle Your Waist

In order to have a sleeker, flatter midsection, your diet needs to have adequate amounts of fiber to reduce bloating, as well as enough protein and antioxidants for your body to function optimally. Here are some healthy picks that can help you achieve a flatter waist.

1. Eggs

Eggs contain all of the essential amino acids that our body needs, and are an excellent source of protein and other vitamins and minerals. Eating one egg in the morning with breakfast will help you to feel fuller longer as well. A study by Saint Louis University researchers gave subjects either an egg or bagel for breakfast, and found that those who ate an egg felt fuller and ate less throughout the day than those that ate a bagel (Vander Wal et al., 2005). We suggest choosing free range eggs, or eggs from chickens that have been fed a diet high in omega-3 fatty acids. Also, if you are on a cholestorol reduced diet, you may want to ask your doctor or nutritionist before consuming eggs every day.

2. Apples

A large apple has 5 grams of fiber, is low in calories, and contains about 85% water, which makes it an excellent choice for snacking. The high level of fiber keeps you full longer as well. Make sure to keep the peels on, as they contain high levels of antioxidants. Researchers from the University of Rio de Janeiro gave 411 overweight women apples, pears or oat cookies, 3 times a day. After a 12-week follow-up, the group that ate apples or pears lost an average of 1.22 kg, whereas the women that ate oat cookies lost 0.88 kg (Conceicao de Oliveira et al., 2003).

3. Dark green leafy vegetables

Dark green leafy vegetables, and veggies such as green beans and broccoli contain high levels of insoluble fiber. Insoluble fiber passes through our intestines largely intact, and promotes regularity. These foods are also low in calories, and research shows that cruciferous vegetables such as broccoli and watercress may decrease the risk of developing cancer.

4. Berries

Berries such as cranberries, raspberries and blueberries contain high levels of antioxidants and phytonutrients, which have a protective effect against diseases such as cancer. Berries reduce the effects of oxidative stress on the body, and studies have shown that they can reduce cholesterol levels. Berries are also low in calories and high in fiber.

5. Yogurt

A study published in the International Journal of Obesity found that people who substituted yogurt for other foods lost a significant amount of fat, especially around the midsection (Zemel et al., 2005). Several other recent studies have also found a link between increased intake of calcium and fat loss as well as a decreased incidence in developing insulin resistance. Many yogurts are also probiotic, meaning that they encourage “good bacteria” in your bloodstream. Yogurts that list “contains live and active cultures” on the label are the ones that contain probiotics.

6. Nuts

Nuts such as almonds, brazil nuts, cashews, and pistachios contain mono- and poly-unsaturated fats that may lower cholesterol levels. Nuts are also high in protein, and nutrients including folate, phosphorus, magnesium, copper and zinc. Since they are nutrient-rich, they make you feel more satisfied than other less nutritious snack foods. Remember that they are very high in fat and calories though, so aim to eat no more than about one ounce (between 160-200 calories, 80-90% of which are from fat) per day. A recent study published in the British Journal of Nutrition found that nuts have a tendency to lower body weight and fat mass, and reduce the risk of type 2 diabetes and coronary heart disease (Rajaram and Sabate, 2006).

Also, eating foods in a close as possible to their natural state, chewing food well before swallowing (reduces bloating and constipation), getting enough sleep, and exercising regularly will all help to reduce your waist size.

References

Conceicao de Oliveira et al. (2003). Weight loss associated with a daily intake of three apples or three pears among overweight women. Nutrition; (3):253-6.

Rajaram and Sabate (2006). Nuts, body weight, and Insulin Resistance. British Journal of Nutrition; Suppl 2:S79-86.

Vander Wal et al. (2005). Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr; 24(6):510-5.

Zemel et al. (2005). Dairy augmentation of total and central fat loss in obese subjects.

International journal of Obesity (London); 29(4):391-7.

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