Foods that Get Rid of Belly Fat: Resistant Starch and Others

No More Belly Fat.
No More Belly Fat.

Have you heard? You can whittle away belly fat and we not talking the old “no pain, no gain,” regimen of food restraints and tough exercise routine. You can have your cake and eat it too—you can eat your way to a trimmer you. Impossible? Not so, according to various science-based researches, which will be covered later on in this article but for now—think about this possibility. Liberating, right?

Losing weight is generally perceived as a body image quest—a leaner body profile is more appealing than one whose silhouette involves bulges and jiggly contours. However, it is not the layer of fat (subcutaneous fat) that you can pinch between your fingers that is dangerous (unwelcome as they are). The visceral fats, fats that you cannot see that wrap around internal organs can give rise to many health problems. Think about the organs of your body and you have a general idea where this is going—cardiovascular diseases, diabetes, breast cancer, even dementia. This layer should be whittled away for health reasons. The task may seem daunting but nature has given us categories of food to help us fight belly fat and enjoy the process as well. What a deal!


Monounsaturated Fats (MUFAs)

Pronounced “moo-fahs,” rhymes with loofah (another nature’s gift)—MUFAs are a group of healthy fats.  Long known to be good for the heart, recent researches reveal MUFAs’ fat-fighting capabilities as well.  Scientists at the Reina Sofia University Hospital in Spain found that overweight people put on a monounsaturated fats diet prevented accumulation of belly fat, even without additional exercise. This breakthrough finding has lead to the creation of the popular Flat Belly Diet, where MUFAs are included at every meal.  Proponents Liz Vacariello and Cynthia Sass promise a weight loss of up to 15 pounds in 32 days—“A flat belly is about food & attitude….not a single crunch required.”

A bold claim?  Maybe.   The basis for this diet is based on the fact that MUFAs produce a feeling of satiety, making it easier to stick to a diet plan. MUFAs include a wide selection of foods-- olives, avocados, nuts, beans, seeds, dark chocolate( yea, chocolate lovers), soybean, flaxseeds, and healthy oils like olive and sunflower oils.

Conjugated Linoleic Acid (CLA)

Meat and dairy lovers, here’s some good news.  Both lean meat and dairy products contain CLA, a healthy type of unsaturated fats that helps to shed abdominal fat. How?  Mark Stengler explains in Natural Physician’s Healing Therapies, “CLA helps glucose get into muscle cells more effectively, thus preventing glucose from being converted into fat.”  He further adds that these healthy fats enter the cell membranes of muscle and connective tissue, where the fat is burned for fuel.

The simple truth?  CLA helps you to burn fat.  Choose lean meat such as turkey, chicken, fish and dairy products like yogurt and cream cheese. 

Resistant starch

If you’re a carbohydrate lover like I am, what do you do? Pick resistant starch.  It is a type of dietary fiber naturally found in carbohydrates such as potato, grains and beans that “resist” digestion in the body.  It takes more energy to burn the resistant starch and what’s more --it also have the ability to fill you up, so you are less likely to eat unnecessarily. This translates to weight control, in a very natural way.  Studies also indicate that resistant starch improves sugar control, boosts immunity and may even reduce cancer risk.

Good resistant starch to eat:  Bananas, pasta, potato, chilled rice (cooled resistant starch are better fat-burners) and all kinds of grains.


It’s a fancy name for the colorful pigment found in fruits and vegetables—red, yellow, orange, blue, purple, black—enough to rival the colors of the rainbow and powerful enough to burn some serious fats. Now, that‘s not just a supposition.  According to a new study from Japan, the antioxidants found in anthocyanins have “significant potency” against fat cells and could be used for the prevention of weight gain.

Instead of eating store bought snacks with its no-good trans fat and plenty of chemicals, snack on fat-free, anthocyanins-loaded fruits like apples, pears, grapes, strawberries, plums, blueberries and all kinds of berries.  They make tasty treats and help you tide over hunger attacks, limiting your intake of unnecessary calories.

The same goes for colorful vegetables.  Eat an assortment of colorful vegetables—carrots, eggplants, spinach, tomatoes, purple cabbage and more.

And just like beauty contestants always throw in the “world peace” part, weight control cannot do without fiber.  Thankfully, a lot of foods already mentioned contain fiber—beans, fruits, vegetables—and now, a word about fiber.

Sources of fiber
Sources of fiber


Fiber is essential when targeting belly fat. Why?  Fiber binds itself to other foods and carries calories out your body by slowing down your rate of digestion. A slower rate of digestion means you feel satiated longer, eliminating the need to eat unwanted calories.

Aim for 5 grams of fiber every meal.  Again, the selection is wide, so you can never complain that fiber is boring—all kinds of beans, whole grains like bulgar, quinoa, brown rice, millet, lentils, barley, oats, and tasty treats like edamame.

Never know losing belly fat can be that easy.  And if you want to torture yourself a little by doing some exercise—why not?  Exercise produces a host of health benefits, but that will be anther hub.

Interesting Related Reads:

Anthocyanins: Colors of Health:

How to Trim Your Waistline:

Dieting Success is Possible:

Fat-Whittling Power of Salsa:

Resistant Starch: Why You Can Have Your Carbs and Eat it Too:

© 2009 anglnwu

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Comments 27 comments

coffeesnob 7 years ago


Good hub -i'm ready to start whittling

anglnwu profile image

anglnwu 7 years ago Author

Happy Whittling--we all could use some. Happily, a lot of it revolves around food--my favorite pastime, other than writing. Coming from Singapore, we eat around the clock--you can go out at midnight and find people eating.

Thanks for commenting.

Melody Lagrimas profile image

Melody Lagrimas 7 years ago from Philippines

Such a nice hub with interesting info. I often load on nuts and vegetables.

ReuVera profile image

ReuVera 7 years ago from USA

Hi, anglnwu! It is great to realize that you can eat tasty stuff and as much as you want and just benefit from it!

I would keep exercising on the list too, as this will benefit your skeletal and cardiovascular body health too!

Great hub again!

anglnwu profile image

anglnwu 7 years ago Author

Melody, thanks again for your kind comments. I love nuts too--in fact, I snack like a squirrel--nuts and fruits. I'm totally with you about your food choices.

ReuVera, I'm so glad to hear from u--how's life? As fellow food lovers, that's incredibly good news--we can enjoy food and not worry so much about weight. I agree with u about exercise--it does more than keep our weight in control.

Thanks for visiting.

ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines

Just whittling while you eat...hahahhahahaha Snow White and the seven dwarfs song...hehehhe

anglnwu profile image

anglnwu 7 years ago Author

Haha--sounds too good to be true? Maybe, the world is complicating this whole eating thing--enjoy food as it's meant to be and yes, and the fat may just whittle away.

Thanks for dropping by. Always good to hear form you.

ripplemaker profile image

ripplemaker 7 years ago from Cebu, Philippines

too good to be true but I'm doing it..eating and not starving myself to skinniness.. Gosh I'm inventing a lot of words... I am singing again...just whittling while you eat...heheheh

anglnwu profile image

anglnwu 7 years ago Author

hehe--loves your sense of fun and enthusiasm--let me know how it goes. Keep singing...

Charia Samher profile image

Charia Samher 7 years ago

Oh I hope this whittle thing will work for me, I have this goal set that by December I'll lose my waistline by 3-4 inches. I have to do it or else I should be ready to buy new set of clothing, huh that would be expensive..LOL!

anglnwu profile image

anglnwu 7 years ago Author

Love your noble aspirations--it will work for you. I weigh 94 pounds and have always eaten anything I want--3 main meals with 2 snacks in between. The simple rule is moderation and choosing the right kinds of food.

Someone commented (a non-hubber) that he dropped 45 lbs after reading another of my hub:

Seems like a LOL possibility?

Thanks for dropping by and let me know if it works for you. Want to wage a bet with me? If you manage to whittle to your desired waist-size, I owe you a gift. A Christmas gift. What do you think?

Charia Samher profile image

Charia Samher 6 years ago

Wow you're one lucky lady; I'm in 90lbs when I was in high school LOL! I would definitely read that hub! Off to that hub..oh wait did I read it right, A Christmas gift?!? that will motivate me further more. LOL!

anglnwu profile image

anglnwu 6 years ago Author

LOL--so, are we on?

Charia Samher profile image

Charia Samher 6 years ago

Yes, of course! LOL!

anglnwu profile image

anglnwu 6 years ago Author


prettydarkhorse profile image

prettydarkhorse 6 years ago from US

I missed this one, maybe I am sleeping. I am learning a lot from your hubs angel, Thank you, you're one of the hubber I admire, I am not preggers hehe, I joined the 60 day challenge at HP and I need to write about a topic which is aggregated, hmm, let us see if what will happen, Take care angel, Maita

anglnwu profile image

anglnwu 6 years ago Author

Maita, OK, so you're not pregnant--for a while you had me fooled. You're doing great with the 60 day challenge. Again, how do you manage to write so much within such a short time. I'm still waiting for an answer--again jk. Anyway, I have yet to produce one hub in 2 weeks--i'm taking it easy but you inspire me, so, now I'd better get back to work. Thanks for visiting.

habee profile image

habee 6 years ago from Georgia

Loved the info about the resistant starches! Who knew??

anglnwu profile image

anglnwu 6 years ago Author

Habee, agreed, who knew about resistant starches? As far as I know, there is a great deal of truth of RS. Thanks!

vocalcoach profile image

vocalcoach 5 years ago from Nashville Tn.

So much valuable information here. Very motivating and good and healthy tips. Thanks!

anglnwu profile image

anglnwu 5 years ago Author

Thanks, vocalcoah, always a pleasure to see you.

Staci-Barbo7 profile image

Staci-Barbo7 5 years ago from North Carolina

Anglnwu, this is a great Hub! No magic pills that promise to "burn" or "flush" fat - just eating right.

I think many of us have just been seduced from the knowledge of what it is to eat right by companies that produce quick n' easy foods for our busy lifestyles. Unfortunately, strategies used to make a large percentage of these foods shelf stable for longer periods of time also have the side effect of taking the best part of the nutrition out of them.

Incorporating REAL foods (SKIP the boxed, starchy, overly processed, denatured stuff) such as those you highlight in your Hub, is an excellent way to shed unwelcome fat off of our bones, hips, and our bellies.

anglnwu profile image

anglnwu 5 years ago Author

Thanks, Staci-Barbo, I totally agree with you--there is no magic pill that can burn fat. Eat wisely with exercise and one needs never worry about that extra flab. Appreciate your comments.

KoffeeKlatch Gals profile image

KoffeeKlatch Gals 4 years ago from Sunny Florida

wonderful that so many things I like can also help me lose weight. Great information.

anglnwu profile image

anglnwu 4 years ago Author

Thanks, KoffeeKlatch, I apprecaite you dropping by to comment.

Jon 4 years ago

Very nice aricle (written 2 years ago) I have just learned about resistant starch. I have been having the argument for years that you CAN lose weight eating potatoes and bread. I tried the low carb and although I did lose weight quickly, it was very hard to stick to over a long period of time. I have just learned of the many benefits of whole gains too and now my diet consists of mainly grains and starchy foods. I have cut back sugar considerably, even fruits and usually only eat bananas and berries. I have found that I don't need to eat extra fibre or fibre cereals because it's all in my food. I am losing weight quite quickly, I feel great, i'm barely hungry (which used to be a big problem for me) and the food is yummy !!!

anglnwu profile image

anglnwu 4 years ago Author

Jon, thanks for your very useful comments. For many people, losing weight means kicking carbs from the diet but the truth is there's a reason why carbs are part of the healthy diet. If eaten wisely (choosing whole grain and complex carbs), carbs can actually help weight control, like you just pointed out. I'm gald you're losing weight using your present diet plan. Good luck and yes, food is for enjoyment.

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