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Recommended Fat Portions for the Belly Fat Diet

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Fats play a critical role in your Belly Fat Diet plan. In fact, some fats even help to burn belly fat. The fats in this table are divided into two groups so you can easily identify which fats are best for your belly and which fats can pack on the fat. You can now easily determine what portion is equal to one serving of fat.

[Credit: ©iStockphoto.com/Doug Cannell 2008]
Credit: ©iStockphoto.com/Doug Cannell 2008
Portion Sizes of Fats
Food Size of a Serving
Belly-Friendly Fats
Oil (olive, canola, peanut, grapeseed) 1 teaspoon
Nut butter, natural 2 teaspoons
Hummus 2 tablespoons
Tahini paste 2 teaspoons
Avocado Quarter of an avocado
Olives 8 large
Almonds 6 nuts
Cashews 6 nuts
Peanuts 10 nuts
Pistachios 10 nuts
Pecans 4 halves
Walnuts 4 halves or 1 tablespoon crushed
Seeds (flax, chia, sesame, pumpkin, sunflower) 1 tablespoon
Salad dressing, olive oil-based, trans-fat-free 1 tablespoon
Belly-Friendly Fats
Salad dressing, reduced fat 2 tablespoons
Spreads, olive oil- or canola oil-based 1 teaspoon
Less-than-Belly-Friendly Fats
Butter, stick 1 teaspoon
Butter, whipped 1 teaspoon
Shortening 1 teaspoon
Lard 1 teaspoon
Creamer 2 tablespoons
Sour cream 2 tablespoons
Cream cheese 1 tablespoon

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