Abdominal fat, a health hazard
If your excess weight is mainly in the abdomen, one must act quickly, because having excess weight is one thing, but having excess weight in the abdomen, it's downright dangerous! And that abdominal fat is the most stubborn to remove.
There is talk of abdominal obesity when waist circumference is 94 cm (37 inches) in men and 80 cm (31.5 inches) in women. At this stage, the risk of suffering from heart disease, diabetes and hypertension is greatly increased. So take your tape measure and check your waistline! How to measure your waist: Body mass index (BMI) and waist.
Why is harmful abdominal fat? When the fat accumulates subcutaneously (under the skin), there is no problem. By cons when the same visceral fat concentrates, that is to say in the liver and muscles that are not normal storage sites of the fat, it produces negative consequences. The reason is that abdominal or visceral fat is moving more easily to the arteries, in addition to release a harmful molecule for the heart. Despite the changes made in eating habits, many people fail to lose that abdominal fat. According to a notice published in the book Abdominal obesity, metabolic disease, by Jean-Pierre Després, in 2007, it seems that the best nutritional strategy to counter abdominal obesity is to adopt a diet comprising from 45 to 50% % carbohydrates and focus on carbohydrates with a low glycemic index. Glycemic carbs low and high index Generally, I do not usually recommend a list of foods to eat and a list of foods to put aside to lose weight. However, in the case of abdominal obesity, I have to be more specific to get around. Obviously, I could not omit the recommendation of a meeting with a nutritionist to have advice tailored to your situation and support your motivation, because it is to change lifestyle, do not forget.
If you really want to lose abdominal fat, here is a list of high glycemic index foods you should consume as little as possible.
High glycemic index foods and avoid beer, potato chips, white pasta, white bread, rice
tack white, refined grains or sweet (corn-flake, weetabix, chocopop, puffed rice cakes), crackers, popcorn, cookies, desserts (cakes and pies) made of white flour, dates, honey, sugar, brown sugar, glucose -fructose, sweets, croissants, tacos, soft drinks, cereal bars, jams, etc.
This is short of the majority of foods containing sugar (including desserts) and baked goods made with white flour. For a complete list of the glycemic index of foods, visit the following link: www.ajcn.org. Foods with low glycemic index eating bread multigrain or whole wheat fat, sugar or wholemeal bread, pumpernickel, brown rice, whole wheat pasta or multi-grain, barley, oatmeal, bulgur, integral crackers, beans, quinoa, yogurt sugar, cereals all-bran, muesli, milk, fresh or frozen fruits and vegetables, nuts, peanuts, etc. Why insist on the amount and type of carbohydrates to melt abdominal fat?
An accumulation of adipose tissue inside the abdominal cavity is associated with glucose intolerance and hyperinsulinemia resulting from a state of resistance of cells to the action of insulin. The role of insulin is to get glucose from carbohydrates in the cells. If the cells are resistant to the effect of insulin, glucose can not enter cells and remains in the blood, resulting in hyperglycemia (high blood sugar too). This condition can contribute to the development of diabetes, raise triglyceride levels and lead to metabolic syndrome.
By moderating the amount of carbohydrates and choosing those with the least impact on insulin secretion, it is hoped, in addition to losing weight, prevent diabetes and reduce triglycerides, as foods containing carbohydrates low glycemic index are generally more satiating.
The fibers and fatty An additional fiber intake may also help weight loss in addition to increasing satiety. As for fat, it is recommended to favor unsaturated fats rather than saturated fats. Of course, the inclusion of 30 to 60 minutes of exercise per day is absolutely necessary as a supplement to the weight decrease of effort.
Yes, I am aware, significant changes must be made to your diet and your other lifestyle (including exercise) if you want to not only regain a flatter stomach, but above all prevent serious health problems .
Are you ready to go on the attack to lose your visceral fat? Reference> Després JP, Abdominal obesity, metabolic disease, JohhLibbeyEurotest editions, Paris, 2007.