As of: February 29, 2024, 10:19 a.m
By: Juliane Gutmann
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Even otherwise slim people can have an unhealthily large stomach.
Whole grains are said to have the ability to shrink the waist circumference in a healthy way.
The causes of a fat stomach could be genetics and excessive stress.
The Federal Center for Nutrition (BZfE) recommends as a rule of thumb that the waist circumference should not exceed 88 centimeters for women and 102 centimeters for men.
To measure the waist circumference, use a measuring tape that is placed around the body at the level of the belly button.
Belly fat is particularly metabolically active.
Too much of this so-called visceral fat increases the risk of certain diseases.
These include cardiovascular diseases and metabolic disorders such as diabetes.
Do you want to melt your belly fat?
It's not always an easy undertaking, as belly fat can be very stubborn.
A study shows that whole grains can have great benefits.
Whole grains against belly fat: study results show effects
Many people reduce their consumption of carbohydrates in order to lose weight on their stomach - which can have harmful consequences for their health.
Researchers led by Caleigh Sawicki from the Human Nutrition Research Center on Aging at Tufts University in Boston, USA, recommend the opposite, namely whole grains against belly fat: “In middle-aged to older adults, replacing refined grains with whole grain products can be an effective dietary change. to reduce abdominal obesity (editor's note: means something like "increased abdominal circumference"), dyslipidemia (editor's note: lipid metabolism disorder) and hyperglycemia (editor's note: increased blood sugar levels) over time and thereby reduce the risk of “to reduce cardiometabolic diseases”.
In his book “Anti-Belly Fat Formula” Prof. Dr.
Ingo Froböse, professor of prevention and rehabilitation at the German Sport University Cologne, explains how to reduce belly fat using his 30-day program.
If you want to lose belly fat, you should eat whole grain products more often.
© Isai Hernandez/Imago
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For their study, which was published on the
Journal of Nutrition
specialist portal , the researchers analyzed the health data of over 3,000 study participants.
Those with a higher whole grain consumption (at least three servings a day) had a smaller waist circumference in the long term.
“Conversely, a higher consumption of highly processed grains was associated with a greater increase in abdominal circumference (...),” according to one result of the study.
The study supports common recommendations to integrate more whole grains into your daily diet.
Fiber not only promotes weight loss, but also supports digestion and regulates blood sugar levels.
A combination of different whole grain products, including oats, quinoa and whole grain bread, can not only help you lose weight.
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This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.
The editor wrote this article and then used an AI language model for optimization at her own discretion. All information has been carefully checked. Find out more about our AI principles here.