For a lot of women and men too, belly fat is a big issue. Even for some people that seem not to be on the big side, this big belly is not allowing them to shine. There’s one major secret, one main thing you need to do to reduce belly fat. It’s very simple and in no time, you’d get amazing results. Don’t worry, I won’t ask you to be doing abdominal exercises. Though it’ll be good to add them if you can.
The secret should not even be a secret, it’s so obvious but we just overlook it. The major thing you have to do to reduce belly fat and weight, in general, is to remove concentrated fats and oil from your diet. When I tell people this, the first thing they say is but we need fats. And my response always is if you are overweight or obese or have excess belly fat, then your body has more than enough stores of fat to last you for a very long time.
Why Is Fat/Oil So Bad:
Think about it, if you want to lose weight or belly fat, why should you keep eating more of it? Like??? And I’ve heard people say eating healthy fats makes you lose fat. That can’t be further from the truth. The fat you eat is the fat you wear. If a small portion of the fat in one’s body is taken and analyzed, it’ll show exactly the kind of fats the person eats. ‘Healthy’ fats/oils are as high in calories and some like coconut oil even higher in calories than ‘unhealthy’ oils. They may not do as much damage to the body as the unhealthy ones would but the weight gain is the same. Let’s look at some of the reasons fats and oils would frustrate your efforts to reduce belly fat
Fats And Oils Are Easily And Quickly Stored In The Body
The body doesn’t need to do a lot of work to store dietary fats into body fats. It’s so easy and efficient for the body to do. This however may not occur as effectively if you are working out excessively or in a state of ketosis (from fasting). In less than 4 hours after a meal, all of the fat would have settled in the body as body fat particularly around the waistline. Healthy carbohydrates and protein are not so easily stored as fat. It takes a long time and is not efficient. And this only happens when you are exceeding your caloric requirement.
1g of fat is 9 calories while 1g of carbohydrate or protein is 4 calories. So, for the same weight, one is consuming more than twice the calories with fat. As a result, it is way easier to overshoot calories with fats than with carbohydrates or protein. The body uses up 30% of the calories to do the conversion as opposed to 3% for fat storage from dietary fats. If you really want to reduce belly fat and your weight, just ditch the fat. Keep reading, I will show you how to go about it.
Fats And Oils Are Extremely High in calories
Fats and Oils have about 4,000 calories in a pound. Let me bring this to perspective. Cucumbers have 67 calories in a pound, apples – 236, potatoes – 347, boiled white rice – 590. Are you getting the picture? Let me bring it home. That smallest nestle bottled water is 60cl. 60cl of oil is almost 5,000 calories. Most people need about 2,000 calories to maintain their body weight. Look at how much is coming from oil which is not even the main food. And it is very easy for this to slip into your daily meals without even noticing. From frying plantain to making soups and stew, the oil just keeps seeping in and settling around the waistline. Some people even add oil when boiling rice!!! Removing oil from your diet would dramatically reduce your overall caloric intake and gets you to start losing belly fat and weight fast.
High Fat/ High Carbs Is A Very Dangerous Combination
When people want to lose weight, they tend to try to reduce their carb intake which hardly works. Our staple foods are carbohydrates and they fuel us. Please reduce refined carbs though and junk food. The problem is not the carbohydrates (healthy), it’s the high fat with the high carb. Let me try to explain this without being too geeky.
The cells of our body need glucose for energy. This glucose primarily comes from carbohydrates. After a carbohydrate meal, the body produces a hormone called insulin to move the glucose from the bloodstream into the cells where they are needed. If you are very insulin sensitive, the body would require a very small amount of insulin for this to occur. However, if one is insulin resistant, the body would need to produce much more insulin to move that same amount of glucose into the cells. The greater the resistance the more the insulin that is produced. EXCESS insulin promotes fat storage in the body. In small amounts insulin majorly focuses on moving glucose into the cells for energy. In large amounts, it promotes fat storage.
And guess what is the major cause of insulin resistance? I believe you must have guessed right, EXCESS DIETARY FATS. Excess dietary fats block the insulin receptors on the cells of the body making them insulin resistant. It’s also worthy to note here that insulin resistance that has stayed on for too long is the cause of Type 2 Diabetes Mellitus, not sugar. That is why when people with diabetes are placed on a low-fat diet early enough, their insulin resistance and diabetes can be reversed. Please watch this interview explaining diabetes and how to reverse it.
Way Forward – Ditch Fat, Reduce Belly Fat
I hope with these few points of mine, I have been able to convince and not confuse you that removing fats and oil from your diet, is the best thing you can do to reduce belly fat, have a slimmer waistline and body, and improve your chances of not coming down with type 2 Diabetes. Also worthy of note is that every food in nature has some fat in it, even vegetables, so it is impossible to have a no-fat diet. However, the fat in these healthy plants and our staple is small. And these are the real healthy fats in my opinion as they contain the essential fatty acids the body needs.
Now, steps to take:
- Remove oil completely from your cooking. I know this is drastic but you can make and enjoy a lot of your soups and delicacies without oil. Youtube is your friend, there are many videos to teach you how to make your favourite delicacies oil free. You can also join my 15 DAY WEIGHT LOSS BOOT CAMP
- Read ingredient labels, once you see oil in it, just drop it.
- Remove concentrated fats like butter, mayonaisse, etc from your diet. I have a recipes for oil free butter and mayo in https://drfunmialao.com/product/healthy-treat-recipes-for-kids/
- Almost very junk food has plenty of oils in them. Ditch them. You can make oil free versions of some of your favourites. Check out youtube
- Don’t eat out. There’s always oil in the food.
With just these, you would gradually begin to see a difference. If you want to take it a step further:
- Ditch nuts and seeds (note that egusi is a seed). They are very high in caloires and fat. They are also very difficult to eat in small amounts. You’d do well to do without them atleast for now. There’s no nutrient you get from there you won’t get from other sources..
- Switch to low fat animal products – snail, crab, crayfish, shrimp, tuna fish.
As you start these changes, be patient with yourself. You will get used to this way of preparing your food and very soon, you won’t even notice a difference in taste. This is a lifestyle change. It is a marathon, not a sprint. I look forward to your testimonials. Please share them with me.
Love you always.