In a study published earlier this year in the journal “American Journal of Clinical Nutrition, researchers compared 25 obese adults who ate whole grains and 25 obese adults who ate refined grains, for 12 weeks. Both groups lost the same amount of weight (an average of 3.5 to 5 kg), but all consumers of whole grains lost doubled the loss of fat in the abdomen. Good sources of whole grains are whole grains, oatmeal, brown rice and barley.

A possible reason for this difference lost fat around the belly is that whole grains contain more fiber, which helps slow digestion and prevent the increase of blood sugar too quickly and therefore helps keep insulin levels low. The decrease in insulin levels appears to decrease the size of fat cells in the abdominal region. However, whole grains are not a panacea, you still have to make other choices for healthy lifestyle.

Cherry Pie: try a “pie good for the heart. A study presented recently showed that a diet consisting of tart cherries has reduced central adiposity (fat around your waist) as well as inflammation and triglycerides (known risk factors for diabetes type 2 and cardiovascular diseases) in rats.

The anthocyanins that are found in tart cherries are probably what makes that rats who ate (powder) were less likely to gain weight as fat belly. Like oats and apples, cherries are a good source of soluble fiber, which appears to reduce insulin levels. You therefore benefit from eating lots of cherries.