What foods are there to lose belly fat? The most pressing question for men and women. What foods help you lose weight in your belly and waist, a list of diets that help you slim down your sides and legs – we reveal the secrets.
Hello friends! As you know, the amount of food consumed has a direct impact on all processes in the body. Which of them are most effective in losing excess weight? The main task is to properly adjust the functioning of the gastrointestinal tract to extract maximum efficiency. Having the right information can dramatically change a person's appearance.
Rules for losing belly fat
Nutrition for losing belly fat requires normalization of metabolism. This is facilitated by the inclusion in the diet of a large amount of fiber - the main enemy of fat relations in the abdominal area. This component in food is also a way to cleanse the intestines, remove toxic substances, enhance metabolic processes, lose weight, remove sides and belly. A hearty breakfast, a medium-calorie lunch, and a minimum of fatty foods for dinner are recommended. An afternoon snack and light snacks during the day are acceptable, and a daily water intake of about two liters will help in the process of losing weight.
Fractional meals
A special nutrition system that involves dividing the diet into small portions has successfully proven itself in the principles of getting rid of weight, belly, and sides. Fractional meals for weight loss are designed for a break between meals of no more than four hours. This speeds up metabolic processes and improves the absorption of substances. The main thing is that increased frequency of meals allows you to intensify the processes of digesting food and quickly processing fat reserves. Eat as soon as you feel hungry, stop eating as soon as you feel full.
Caloric content of the diet
Reducing caloric intake should be done wisely. You shouldn’t immediately limit your daily intake to the effective but dangerous 900 kcal mark. When calculating your daily caloric intake, take into account your lifestyle, desired final weight and body type (somatotype) - small, medium or large. The latter, in their best shape, can weigh 10% above normal. Important: no matter how much you want to lose weight, in no case lower the calorie level below 1000 for girls, 1200 for men.
What substances in food burn fat deposits?
It turns out that you can eat and lose weight. The main thing is to know what foods burn fat.
Fermented milk products contain the hormone calcitriol. It saturates the body with calcium and destroys fat cells. Milk protein activates fat metabolism. Bifidobacteria improve intestinal motility and promote quality digestion.
Green tea contains epigallocatechin gallate and caffeine, substances that speed up metabolism. Antioxidants increase the level of hormones that promote the breakdown of fat cells.
Ginger is rich in plant fibers that cleanse the intestines, and also contains a fat-burning component - gingerol. Read in detail about the most effective methods and recipes with ginger for weight loss in our material.
Another effective food for weight loss is celery. It is rich in fiber, which the body spends a lot of energy digesting. And much more than this product provides. Therefore, the calorie content of celery is considered “negative”.
The vegetable is rich in vitamins and minerals that accelerate metabolic processes in the body.
Red wine contains a substance called resveratrol. It speeds up metabolism, improves digestion, burns fat cells. A high-quality drink also drives excess water out of the body, which promotes weight loss.
Sea fish is rich in essential fatty acids, which greatly enhance the body's ability to burn fat.
Cinnamon contains a rich set of vitamins and minerals, which helps burn fat deposits. It is thanks to the special chemical composition that metabolic processes in the body are activated. But you should eat no more than 1-2 teaspoons of cinnamon per day, adding it to your dishes.
Pineapple contains vitamin B1, as well as potassium salts, which promote weight loss. It is also low in calories on its own, and due to the fiber it gives you a feeling of fullness for a long time.
Interesting! More often we use cinnamon powder. However, in this case we risk running into a cheap fake. Instead of cinnamon - cassia bark. It is much safer to use cinnamon sticks, which you can grind yourself at home.
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Fat burning products
When determining which foods help you lose weight in your belly and waist, make the right choice. Eat the following:
- asparagus, squash, zucchini, celery;
- apples, papaya;
- ginger, flax, mustard;
- beets, turnips, zucchini, eggplants;
- cranberries, raspberries, strawberries, pineapple;
- pepper (chili, bell);
- citrus fruits (grapefruit, tangerine, lemon);
- spices (cinnamon, cumin, coriander);
- cabbage (broccoli, cauliflower, white cabbage, Chinese cabbage);
- greens (sorrel, spinach, onion, dill).
List of products that promote weight loss
Products that improve metabolism and promote weight loss are affordable and sold in any store. The list is quite wide, so you can choose what you like. Drinks include:
- red wine;
- green tea;
- coconut milk;
- plain water.
It is no coincidence that all diets necessarily say that you should drink an average of 2 liters of water. It activates the gastrointestinal tract, removes waste and toxins from the body.
The remaining liquids listed speed up metabolic processes.
Fruits, berries and vegetables are great help in the fight against extra pounds. Which ones should you eat regularly to lose weight? Among the leaders in fat burning:
- citrus;
- pineapple, kiwi, papaya, avocado;
- apples, pears;
- raspberries;
- cucumbers;
- tomatoes;
- cabbage;
- beet;
- celery;
- pumpkin;
- bell pepper
Some cereals and legumes are great for dissolving fats. Let's list which ones are for weight loss:
- rice;
- oatmeal;
- buckwheat;
- beans.
It is also worth considering the role of certain spices in fat burning:
- ginger;
- cinnamon;
- turmeric;
- various greens;
- onion;
- garlic;
- horseradish;
- wasabi;
- mustard.
You should also add fermented milk and sea fish to the list of foods useful for a slim waist.
You may also be interested in: Can you eat eggs while losing weight?
What to drink to lose belly fat
It’s clear how to lose belly fat with diet. There is no less talk about drinks that promote weight loss. You can remove fat from the sides and abdomen by normalizing your water balance. Water, tea, freshly squeezed juice in moderation. herbal infusions are excellent methods for getting rid of kilograms and centimeters in the sides. Many have appreciated the benefits of hot ingredients: ginger drink has become popular recently. The preparation is simple - pour hot water over the grated ginger root and let it brew. For taste and to enhance weight loss, use lemon and honey.
Diet for a flat stomach and sides
A diet to reduce belly fat involves introducing all the principles of proper nutrition. There are no special secrets: you can lose weight and inches on your sides and stomach only with persistence and a complete change in your worldview. It is possible to change habits, the main thing is to try to balance your weight loss menu. Having decided on a diet, stick to it constantly so as not to provoke re-growth of the sides and abdomen.
How to remove belly fat for a man
Diets for men from the abdomen and sides are somewhat different from women's, which is due to the peculiarities of physiology. The stronger half needs more calories. The male audience will be able to lose weight, remove a fat belly and boring sides by giving up the “enemy” of the male figure – beer, a liter of which contains approximately a quarter of the daily calorie intake. When deciding how to eat properly in order to remove the belly and sides for men, it is recommended to observe the following ratio:
- fat – 20%;
- proteins – 50%;
- carbohydrates – 30%.
How to reduce belly and sides in women
Even the most optimal diet for losing belly fat for women will not allow you to quickly turn soft folds into a sculpted belly in a short period of time. Refusal of forbidden foods and fractional meals are guaranteed to contribute to weight loss and volume reduction. However, the process of getting rid of the belly that sticks out above the belt, the sides hanging over the elastic of the trousers, does not take one week. The main thing is to reduce your calorie intake. Remember that the lower your weight, the fewer calories you need. Adjust this indicator throughout the entire weight loss process.
Causes of belly fat
Initially, you need to understand why excess fat in the abdominal area may occur. The main reasons for this are:
- Poor nutrition. This may be a lack of diet, namely eating too rarely and too much food, overeating, or not having breakfast. Also, do not be surprised by belly fat if you constantly abuse simple carbohydrates, fatty, fried and other foods that are harmful to your figure. Eating unhealthy snacks on the go can also seriously harm your physical fitness.
- Lack of physical activity and sedentary lifestyle . In this case, the body does not have time to burn what it eats, and the muscles atrophy, which affects the figure.
- Lack of sleep and recovery, constant stress .
All these reasons are interconnected, and even just one of them can lead to excess weight. Hereditary factors and the presence of certain health problems may also play a role in this matter. In the latter case, you need to consult with a specialist, but in all other cases, the first thing you should start with is proper nutrition in order to remove the belly fat and improve your overall figure.
Diet menu for a week for losing belly fat
In tandem with physical exercise, the nutrition menu for losing weight in the abdomen and sides is aimed at burning subcutaneous fat, removing extra pounds, reducing waist size, and also ensuring overall weight loss. For beginners losing weight on the sides and abdomen for 7 days, it is recommended to use the following weekly menu. It will help against excess volume in the waist area and contribute to the formation of a flat, attractive and toned stomach. The list of belly fat burning diets is as follows.
Monday:
- Have breakfast with toast (made from wholemeal flour) and low-fat yoghurt (no more than 200 ml).
- Meals for lunch include a delicious salad, which includes white cabbage, cucumbers and peppers. Boiled rice will give you a feeling of fullness (do not exceed the serving size of 150 g).
- Dinner with boiled chicken or beef (100 g), complemented by a side dish of eggplant, is an excellent choice for those who want to remove sides and lose weight.
Tuesday:
- Start your morning with breakfast with low-fat cottage cheese and a cup of green tea; weak coffee is allowed if it’s really difficult.
- Have a satisfying lunch: a portion of rice and boiled beef (100 g of each dish).
- Have dinner with a salad of tomatoes, onions with vegetable oil dressing (serving size 200-250 g), washed down with a glass of tomato juice.
Wednesday:
- Breakfast – the middle of the work week should start with boiled turkey with green tea;
- Meals for lunch - the choice would be boiled or steamed low-fat fish (150 g is enough), supplement your lunch break with sauerkraut salad - an excellent fat burner, which helps to lose belly fat.
- You can have dinner with rice and an apple, and before bed, a glass of fresh apple juice is allowed.
Thursday:
- Start your day to lose weight with breakfast, which includes boiled veal (about 100 g) with tea or coffee.
- Continue at lunch for weight loss with a portion of vegetable soup cooked in a weak broth, followed by a snack of bread with bran.
- Nutritionists suggest finishing Thursday with a 150 g portion of boiled chicken meat, complemented by a side dish of boiled rice.
Friday:
- End your work week with breakfast of one glass of low-fat kefir and toast.
- Meal menu for lunch for weight loss: two medium-sized baked potatoes with carrot salad, seasoned with sour cream and lean fish (boiled, of course) – 150 g.
- It is recommended to have boiled veal for dinner (no more than 100 g), with a side dish of salad with fresh vegetables (optional: peppers, tomatoes and cucumbers).
Saturday:
- Specialists in rapid weight loss processes spend their weekends on relaxation. Complete your modest breakfast with low-fat hard cheese, but no more than 100 g, with toast and green tea.
- Lunch on porridge with vegetable salad with cucumbers, tomatoes, onions and peppers
- Dinner – beef with cabbage and fresh cucumber salad, dressed with vegetable oil (ideally olive).
Sunday:
- The “sweet” day begins with an egg with herbal tea and a bonus in the form of two oatmeal cookies.
- Lunch – steamed meat (chicken, beef or turkey) with porridge or boiled or baked potatoes.
- Meal for dinner - sweets again: fruit salad of pears, apples, plums, citrus fruits, before that eat boiled chicken (about 200 g).
How to properly get rid of belly fat
In order to get rid of belly fat, it is not enough to give up incompatible foods (combining carbohydrates with animal fats), and stop snacking on sandwiches or buns. Eating a fast may help you start losing weight, but it won't completely get rid of belly fat. For a sustainable reduction in waist size you need to:
- train the abdominal muscles;
- increase physical activity;
- carry out massage procedures, visceral therapy
The key to losing weight in a specific area lies in taking a comprehensive approach to solving the problem. Be prepared for the fact that it will not be possible to quickly achieve results and get rid of a growing belly. It is important not only to eat right, but also to follow a daily routine, perform special exercises and cosmetic procedures every day. You can do all this at home, spending a minimum amount of financial and time resources. The main thing is not to quit the diet halfway, but to gradually move towards the intended goal of a slim figure without a sagging belly.
