Role of Macronutrient for Flat Belly


Macronutrients play important role for flat belly. Some macronutrients turn off hormones and genes that promote belly fat storage.


Beta Carotene and Lycopene

Beta carotene and lycopene are pigments that are found in colorful vegetables and plants.  Both have antioxidant properties. Beta-carotene is converted into vitamin A in the liver.

People who eat high amount of beta-carotene, alpha carotene, carotenoids and lycopene, have less body fat as well as slimmer waists, as pointed out in a study published in Journal of Nutrition in 2009.  

Yellow vegetables and orange contain beta-carotene. Green leafy vegetables, spinach, sweet potatoes, carrots and fruits such as apricots and cantaloupes are the foods to go for.

Very good sources of lycopene are tomatoes. Heating up tomatoes increases lycopene content and makes it easy for body to absorb the nutrient. Apricots, pink grapefruits and watermelons are other sources of lycopene.


Vitamin C

Vitamin C is also known as ascorbic acid. This vitamin is water-soluble.

Vitamin C does not just enhances immune system but also help shape physique. People with higher vitamin C content in blood, have slimmer waist, as found in a study by The American Journal of Clinical Nutrition.

Vitamin C helps burn fat significantly. People with higher vitamin C in their system oxidized 25% more fat during treadmill test than those with lower vitamin C status, as found in a study by University of Arizona in 2006.  

Cantaloupe, sweet or white potatoes, leafy greens, broccoli, tomatoes, strawberries, grapefruit, oranges and green peppers are the food to go for.


Vitamin D

When we are exposed to sunlight, vitamin D forms naturally. Small group of foods also supply vitamin D.

Numerous research findings suggests that vitamin D helps reduce belly fat. Eggs, mushrooms, herring, sardines, catfish, tuna and mackerel are good sources of vitamin D.


B vitamins

B vitamins are water-soluble and made up of different vitamins. B vitamins convert fats, protons and carbohydrates into energy and help beat bulge. Lentils, nuts, avocado, barley, oats, poultry, eggs and salmons are the foods to go for.



In human body, calcium is the most common mineral. Teeth and bones house about ninety-nine percent of calcium.

Those who consumed 1400 or 1500 milligrams of calcium every day gained less body fat over a 4-year period. More research findings suggest that consumption of calcium lead to loss of body fat and weight.

Yogurt, leafy greens, fortified orange juice, sardines, low-fat milk and hard cheese are sources of calcium.


Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fatty acids. Even though they are important for body, body cannot produce them. Omega-3 fatty acids have to come from diet.

Consumption of 1.5 to 2 grams of can cause weight loss of two pounds over about a month, as found in studies published in the International Journal of Obesity and The American Journal of Nutrition. Fish oil blocks pre-fat cells from being converted into fat, as pointed out in study by University of Georgia. Research also suggests that omega-3 fatty acids reduces stress hormones that contributes to fat storage.

Apart from fish-oil supplement, albacore tuna, sardines, lake trout, herring, mackerel and salmon are the foods to go for. Soybean oil, canola oil, flaxseed oil, peanut oil are also source of healthy oil.



Choline is similar to B vitamins. Choline is a nutrient than can help reduce belly fat.

It is an essential nutrient and it can help reduce belly fat. Milk, lentils, bananas, tomatoes, potatoes, peanuts and eggs are source of choline.



Anthocyanins are antioxidants. Number of research findings suggests that Anthocyanins help reduce belly fat. Research conducted on rats showed reduction in fats due to consumption of diet that has Anthocyanins. Researchers are hopeful that similar diet will have same effect on human body as well.

Blueberries, cherries, cranberries, oranges, radishes, raspberries, onion and red grapes are sources of Anthocyanins.



Potassium is powerful electrolyte and is found naturally in many foods. Potassium helps reduce belly fat. It helps create right water balance and helps look svelte. Papayas, spinach, sweet potatoes, avocados and bananas are sources of potassium.



Fiber is indigestible and a form of carbohydrate. Participants in a study consumed 6 grams of extra fiber every day, which helped reduce their belly fat by four percent, as found out by the study at University of Southern California. Apples, pears, raspberries, carrots, cabbage, broccoli, avocados, seeds, nuts and whole grain foods are sources fiber.

Last update: June 20, 2017 12:29:20 pm

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