In the first part of our article “How to Lose Belly Fat? Part 1: Ultimate Guide”, we showed you another side of diets. We realized, that a “bare” diet can not help to get rid of annoying fat. Our body is very clever and perceives it as a shortage and restriction. You probably know such people, who, being on a diet, lost a couple of kilos, but gained even more, when they returned to a normal diet plan. Therefore, we suggest you to gradually introduce proper nutrition into your life. But note once again: any proper nutrition can not replace training. The first thing that needs to be done is bringing the abdominal muscles in tone, to activate the process of fat burning and speed up metabolism.
What products should be limited in order to lose belly fat?
You should limit the consumption of flour and sweet products (including sweeteners), sausages, fatty dairy products, white rice, pasta (except hard sorts), pickles, alcohol, nuts, carrots, potatoes, pork, fatty beef, corn, some fruits (exception – lemon and unsweetened berries), coffee.
Foods, that should be completely banned include sweet water, sweet fizzy drinks, fast food and fruit packaged juices (except fresh juices).
What products to introduce into the diet to lose belly fat?
Choose products rich in protein: lean meats (lean beef, veal, rabbit meat), poultry (chicken, turkey, ostrich meat) and fish (especially useful fatty fish) and low-fat cheese. Add in your diet eggs, vegetables and fiber. Vegetables should contain no more than 5-10 g. of carbohydrate per 100 grams. For example, cucumbers, tomatoes (except cherry), cauliflower, cabbage, zucchini, eggplant, lettuce, spinach, asparagus, radish, celery, green onion, mushrooms, herbs, sprouted seeds and olive oil. Give preference to water and tea.
It is very easy to cook a variety of tasty meals of healthy products: salads, delicious soups, snacks. You can enjoy delicious and healthy meals exclusively of useful products. Moreover, you will be satisfied with the results, you will see in the mirror!
How many times a day to eat in order to lose belly fat?
It is recommended to eat five times a day as it stimulates metabolism.
First of all, you should get used to eating small portions at regular intervals. On the average, a portion should be 200-250 grams and made of only natural and wholesome food. Do not overeat, and do not starve, because after 5-6 hours of starvation you will eat much more food. Do not eat 3-4 hours before bedtime. The principle to restrict yourself from eating after 6 p.m. is inadequate, because not all people go to bet at 9 p.m., and wake up at 6 a.m. “Night” people can eat at 9 or 10 in the evening. The most important thing is to eat healthy food in small portions 2-3 hours before sleep.
If you are worried about how to lose belly fat, you should know an optimal ratio of proteins, fats, and carbs:
- 50 % – carbohydrates;
- 35 % – proteins;
- 15 %- fats.
Protein requires more energy to assimilate in the body. That is, consuming lean types of protein, the body will take its own energy to utilize them. Therefore, overall energy consumption will increase. Despite this fact, protein is a major building block which helps to build muscles. Muscle mass helps to burn fat by speeding up metabolism through exercises and weight training. Protein in your diet should not be fatty.
Proteins can be classified into several groups:
1. Meat and poultry
Most of us believe that meat, because of its fat content, is a poor source of protein Just include in your diet the following low-fat meat:
- lean beef (steak, beef stroganoff);
- Chicken (breast, fillet);
- turkey (fillet);
2. Fish and seafood
Fish is probably the best source of essential amino acids, that are necessary for the recovery and growth of muscle tissue. It contains six times more protein than milk products, that is why it is one of the richest sources of building material. Keep this in mind and include in your diet the following types of fish and seafood:
- tuna (natural);
- salmon (fillets);
3. Fruits and vegetables
Fruits and vegetables are an excellent source of protein and other essential nutrients. They contain fiber and many vitamins, which provide proper functioning of the body. However, we must remember that many vegetables (such as potatoes) contain large amounts of carbohydrates. Therefore it is necessary to choose such products properly.
Include in your diet the following types of fruit and vegetables:
- Tofu skin;
4. Nuts and seeds
Besides the fact, that nuts and seeds contain a relatively high amount of protein, they are also rich in fat, which is useful for the brain and nervous system. And as the human brain is composed of good fats up to 60%, you should include in your diet the following types of seeds and nuts:
- pumpkin seeds;
- sunflower seeds;
- peanut butter;
- Brazilian nut.
5. Eggs, cheese and dairy products
Eggs are a great source of protein (egg white) to build muscles. Dairy products, that are rich in calcium and vitamin D, can become an ideal “snack” after a workout.
Include in your diet:
- eggs (chicken, quail);
- cheese (fat-free or up to 5%);
- yogurt (fat-free);
- milk (skimmed cow);
- skimmed milk powder;
- cheese (Oltermanni 9%, Edam).
Carbohydrates are divided into 2 types: simple and complex. Most likely, your diet lacks complex “long-playing” carbohydrates, that causes your frequent snacks and unplanned sweet buns, cheesecakes, etc. “Long-playing” carbohydrates maintain a stable blood sugar level without creating peaks and failures (for at least 2-3 hours). Consuming them, the human body feels satiety much longer, than after consuming simple carbs (sweet and tasty food).
Therefore, include in your diet the following carbohydrates:
- buckwheat grain;
- oats / oatmeal;
- pearl barley;
- brown / wild rice;
- durum pasta (Class A);
- sweet potato;
- whole wheat bread.
2. Fruits and vegetables
Opt for grapefruit, pear, orange, apple, peach, cherry, plum, zucchini, eggplant, cabbage (all types), celery, tomatoes, pepper, onions, leeks, green beans, spinach, lettuce leaf and mushrooms.
Fats are divided into 2 groups: saturated – “bad” fats, and unsaturated – “good” fats. Saturated fats are bad, as they raise the level of “bad” cholesterol, which entails the risk of cardiovascular diseases. These products are bacon, butter, high-fat cheese and etc. Saturated fats can be consumed in small amounts, 15 g per day.
The second type of fats is unsaturated fats. They are divided into monounsaturated (avocado, olives, canola oi) and polyunsaturated fats (nuts, seeds, and soybeans).
Exactly “good” fats help to burn belly fat and fat around the body. This mechanism works in such way: the body does not burn fat stores if new fat does not come with food. It tends to preserve the existing stocks, because fats give twice as much energy, as carbohydrates and proteins. Accordingly, you should regularly eat a sufficient amount of fat, than your body will be happy to burn belly fat and fat in other troubled parts of the body.
Fats are also necessary for absorbing such vitamins as A, D, E, which are fat-soluble. Without fats, they can not be absorbed. They are essential for fat burning and for our “body to work” properly.
Therefore, include in your diet the following fats:
- fish oil capsules;
- linseed, olive oil;
- nuts (almonds, walnuts – no more than 8-10 pcs. per day).
The best products to lose belly fat and make it flat
Not many people know, that among ordinary products there are those, which allow you to lose more weight and to melt belly fat. In particular, these products are:
When your diet lacks omega 3, omega 6 fatty acids, – your pineal gland, which helps regulate the nervous system, breaks. It leads to changes in the production of melatonin – a sleep hormone. As a result, this deficiency leads to disruption of sleep and you have an irresistible desire to eat. Often, people can not fall asleep, until they do not eat something.
Fish is a good source of “good” fats. In addition, it is rich in protein, which allows you to burn more calories than consuming fats and carbohydrates.
Eggs contain vitamin B12, which is necessary for our body to metabolize fats. Researchers from Louisiana State University found out, that people, who ate eggs for breakfast every day, lost more weight than those, who did not. There is a widespread belief that eggs (or rather yolk) raise cholesterol levels and it is undesirable to eat them a lot. In fact, an active person who consumes an adequate amount of water can eat whole eggs for a week: women – 7-10, men – 12-15.
3. Low-fat cheese
Parmigiano-Reggiano (Parmesan) is Italian cheese that is rich in calcium. It activates hormones, which are responsible for fat burning. Due to high protein content, you do not feel hunger for a long time. One more excellent option is a Finnish 9% cheese Oltermanni.
Researchers from the Alabama University at Birmingham studied that women, who have significantly reduced the amount of fats, and those who consumed calcium-rich foods lost weight faster. Thus, it was discovered, that calcium helps in the fight against excess weight. Moreover, it helps to sleep well and to have nerves and muscles relaxed. Therefore, a cup of milk before bed and yogurt throughout the day – is a great option for those who want to get rid of belly fat.
In addition to healthy fats, nuts are rich in magnesium. This mineral is very important in terms of sleep. The research, published in the journal “Magnesium Research” in 2010, showed that people who toke magnesium (including nuts), slept a lot better in comparison to the placebo group. All this contributes to weight loss and reduces food cravings.
6. Green apples
A Brazilian study showed, that patients. who ate 3 apples a day while dieting, lost more weight than those, who did not do it. Apples contain many nutrients and rich in vitamin C, beta-carotene, dietary fiber, phytosterols, flavonoids, antioxidants, vitamins, and minerals. Therefore, 1-2 apples a day is a very good way to lose belly fat quickly.
This fruit has antibacterial and antifungal properties. It contains the amino acid, lecithin, which prevents overloading of the liver and helps to reduce weight. Besides the fact, that avocado – is an excellent source of monounsaturated fats, it also contains a lot of dietary fibers (11 to 17 grams), which postpone hunger.
It is one of the lowest-calorie vegetables. Celery contains only 16 calories per 100 grams. It is also rich in vitamin C, calcium, and magnesium. Celery juice, drunk before meals, helps to lose weight. So, if possible, drink it throughout the day.
Very often it is problematic for a person to move from his favorite foods to the proper ones. Changing to a different number of meals seems to be even more difficult. The way out – include healthy snacks in the diet.
Fasting days to lose belly fat
If you can practice fasting days – do it. Fasting days will help you to get rid of extra 2-3 kg, they are able to remove stagnant liquid and fat from the body without harm. Fasting days are not a diet. It is a means of body cleansing. But fasting days should be carried out correctly. In any case, do not starve. Choose one natural product, that is not high in fat and calories, and eat it during the day. It can be cottage cheese, yogurt, apples, cucumbers, anything that brings benefit and that you like. In that case the probability to slip up is minimal. Just do not abuse fasting days, once a week will be enough. If the belly is small, the results appear the next morning.
For more information about fasting days, follow the article “How to lose a lot of weight fast?” Or “How to lose 3, 5 kg super fast with fasting days?”.
Now you know more about how to lose belly fat and make your body attractive and healthy.