Besides carbohydrates and protein, consuming sufficient amount of fat is essential for proper functioning of the body and belly fat loss.
A zero or very low fat diet slows down the absorption of carbohydrates into the bloodstream, thus raises blood sugar and insulin levels.
Fluctuation in insulin causes fat storage and prevents fat loss.
Too little fat intake also triggers the body into starvation mode.
Some people have a phobia about eating fat.
Not all fats are bad.
Essential fatty acids (EFAs) are good fats that cannot be produced by the body and must be obtained from the diet.
The 2 types of EFAs are omega 3 and omega 6.
Food sources of omega 3 are fish, nuts, seeds, organic eggs, free range grass fed meats and green leafy vegetables.
Omega 6 sources are most types of vegetable oils, soybean oil, safflower oil, grains and poultry.
People on a zero or low fat diet usually do not consume enough EFAs.
The ideal ratio of omega 3 to omega 6 fats is between 1:1 and 1:4.
In most Western diets, omega 6 intake is way higher than that of omega 3 due to excessive consumption of processed foods and refined oils.
EFAs are important for healthy function of the bodily processes.
They are required for cell, brain and immune system function.
For belly fat loss, EFAs increase metabolism, burn fat, improve insulin sensitivity and suppress cortisol production.
Hence, a low intake of good fats like EFAs is no good for losing belly fat.
I'm not advocating a high fat or very low fat diet.
Small amounts of the right fats are necessary for overall good health, belly fat loss and muscle gain.
Fats should form about 15-20% of your daily total calorie intake.
Avoid foods with bad fats.
They are: 1.
hydrogenated oils, margarine and shortening that contain trans fats.
2.
refined oils which include most vegetable oil, soybean oil, corn oil, canola oil, safflower oil (except "virgin" or "cold expeller pressed").
3.
deep fried foods.