Easy diet to burn belly fat - a clear nutrition strategy

The essence of the diet

A fat-burning diet will help you achieve a beautiful figure. It is effective even when it is not necessary to remove a lot of excess weight, but to “burn” local fat deposits, which occur even in people with a slim figure. So, you will be able to achieve not just the ideal number on the scale, but also the ideal ratio of fat and muscle mass. These results are due to two factors:

1. The proportion of carbohydrates in the menu is significantly reduced, and protein is chosen as the main source of energy. To process protein foods, the body has to use more energy than it receives. Due to this, fats are burned.
2. The menu includes fruits and vegetables. It is thanks to such plant foods that the body receives fiber. It fills the stomach, so there is a feeling of fullness, while calories are consumed in deficit.

The complex effect of slow carbohydrates, proteins and fiber is the key to effective rapid weight loss. At the same time, physical activity is recommended that will strengthen the muscle frame and make it attractive.

On a diet, the optimal balance of proteins-fats-carbohydrates is disrupted, since proteins are a priority. To prevent this from causing harm to your health, you should lose weight on such a program for no more than 9 days. For the same reason, you can resort to a diet up to 2 times every 12 months.

Why is it difficult to lose weight on your stomach?

The transport of free fatty acids largely depends on the activity of the bloodstream, because it is in this way that the broken down subcutaneous fat is carried to the site of combustion. This is where the difference lies between those losing weight - in the “problem” areas (that is, in the lower abdomen and in the area of ​​​​fat on the thighs) blood flow is usually worse than in the fat surrounding the internal organs.

It should be noted that cardio training is generally ineffective for burning belly fat. Under the influence of the hormones produced, blood flow in problem areas decreases (which is why the stomach becomes cold during cardio), reducing the potential for the release of FFAs and their subsequent burning. In fact, to target fat loss in the lower abdomen, you need a diet.

Simple diet for weight loss

In most cases, to lose weight and burn fat, it is enough just to limit your daily caloric intake without following any special diet. However, in the case of problem fat, this strategy does not always work. A strict diet and lack of calories can increase the level of the hormone cortisol, thus provoking the accumulation of fat in the abdomen.

To achieve ripped abs, you'll have to completely overhaul your diet rather than relying on you to lose weight by doing "high-impact cardio" or drastically cutting calories in your diet. A role is also played by the fact that the less fat remains in the body, the more actively the body begins to “protect” this fat, activating a whole arsenal of methods for protecting fat on the stomach and sides.

https://youtu.be/5kIWhq8E1_I

Principles of losing weight

A fat burning diet requires strict adherence to the following principles:

• Meals should be 4 times a day, and meals should be repeated day after day at the same time. This is necessary to train the body to receive energy at a fixed time, so hunger will worsen only at this time.

The last meal should take place no later than 3 hours before going to bed.

• You cannot deviate from the menu, allowing unplanned snacks, even light ones.
• Fruits “irritate” the appetite, so they should be consumed in the first half of the day. After lunch, vegetables are preferable.
• Once a day you definitely need to do a workout - running or brisk walking for 20-30 minutes, walking for 40-50 minutes, working out in the gym, etc.
• Before going to bed, you are allowed to drink one glass of kefir or 0% milk.

Every day of the diet you should weigh yourself and measure your waist and hips. This will allow you to control your weight loss, motivate yourself for good results and not fall off the low-calorie diet.

Effect and results

If you followed a strict diet for a week and did not increase the calorie content of your daily diet, the effect will not take long to arrive. Reviews about the fat-burning diet are encouraging: in 7 days you will lose at least 2, maximum 4 kg.

During the diet, you should drink up to 2 and a half liters of water per day. This will speed up your metabolism and help you burn excess fat faster.

If you strictly adhere to your diet and take food on time, the effect will not be long in coming.

If at the same time you pump up your abdominal muscles throughout the day using any, even the simplest, methods (bicycle, raising and lowering your legs while lying down and sitting, etc.), you will quickly notice how your waist has changed. The muscles will become elastic, the body will become toned.

Table of permitted products

The key to the diet is to increase your protein intake while decreasing your carbohydrate intake. Based on this rule, it is important to choose products wisely, as well as determine their daily intake. The following table will help in this matter:

The most preferred fruits are pineapples and grapefruits, as they are low-calorie fat-burning foods.

The connection between carbohydrates and belly fat

On the other hand, even if you carefully observe the daily calorie intake, but you prefer to get these calories mainly from fast carbohydrates (ice cream, sweets and baked goods, white rice, fruits, juices and other sweet drinks), then against the background of a rather thin body you will have active deposition of problematic fat will begin on the abdomen, sides and thighs.

At the same time, even dietary fats cannot have such a detrimental effect on your figure - if you adhere to your daily calorie intake, you will not gain weight by overeating on cheese, butter and fatty meat. It is on this principle, that is, on the principle of giving up carbohydrates, that a carbohydrate-free diet is built, which is quite simple to follow in everyday life, but at the same time extremely effective.

What food will you have to give up?

Following a diet to burn fat begins with the maximum limitation of fast carbohydrates in the diet - you will have to give up not only sweets, chocolate, pastries and bread, but also limit the consumption of fruits and fruit juices (even freshly squeezed), sweet carbonated drinks, potatoes and white rice. Although giving up sweets is not easy, there is no other way to lose weight.

The basis of nutrition when following a diet for burning fat should be low-glycemic carbohydrates in moderation (buckwheat, green vegetables), various types of low-fat meat, low-fat dairy products, as well as sources of healthy fats - nuts, olive and coconut oil (it really helps burn fat faster).

Menu for 7 days

There is no strict menu that must be strictly followed. The permitted food groups can be combined in any way, just remembering that fruits should be eaten in the first half of the day. Below is an example of a weekly menu:

Day 1:

1. For breakfast, serve cottage cheese with pieces of apples and pears. Drink green tea.
2. For lunch, boil a chicken breast, prepare brown rice porridge and a celery and carrot salad.
3. Snack on boiled eggs with cucumber and tomato.
4. For dinner, bake fish and cook vegetable stew.

Day 2:

1. In the morning, eat cheese with grapes.
2. For dinner, prepare fat-burning soup and boil potatoes.
3. Have an afternoon salad of fish and vegetables. You can eat 1 loaf of bread.
4. For dinner, eat grilled beef with lettuce and cherry tomatoes.

Day 3:

1. For breakfast, boil eggs and prepare a pineapple and pear salad.
2. For lunch, cook steamed fish and rice porridge. For dessert - green apple.
3. Snack on cottage cheese with peaches. It can be seasoned with 1 tablespoon of kefir.
4. For dinner, serve a salad of shrimp, arugula and grapefruit.

Day 4:

1. In the morning, prepare a salad of pineapples and pears, boil an egg and drink green tea.
2. For lunch, bake chicken fillet, prepare buckwheat porridge and vegetable salad.
3. For an afternoon snack, serve natural yogurt (see which yogurt is best for weight loss).
4. For dinner, bake fish in foil and serve with vegetable salad.

Day 5:

1. In the morning, eat 2 sandwiches with cheese and cucumber.
2. Make pasta for lunch. For dessert - orange.
3. Snack on cottage cheese with apple slices.
4. For dinner, make fat-burning soup.

Day 6:

1. Have breakfast with fruit salad and oatmeal.
2. For lunch, eat a portion of fat-burning soup and boiled chicken breast, served on a bed of vegetables.
3. Snack on grapefruit and black bread.
4. For dinner, serve mussels with pineapple.

Day 7:

1. In the morning, boil the eggs and eat with 1 piece of bread. For dessert - half a grapefruit.
2. For lunch, make porridge from rice and chicken breast.
3. Snack on half a grapefruit and 1 loaf of bread.
4. For dinner, bake fish and prepare a vegetable salad.

What you need to speed up the fat burning process

Let's talk about the fat burning process. Why is it impossible to break down fat deposits with the help of miracle tablets and teas? The fact is that energy reserves are stored in fat cells (lipocytes). From them, energy is released only when necessary - for the construction of cell membranes, the production of hormones, etc. To obtain energy, the body must break down triglyceride into fatty acid and glycerol - these substances are subsequently transported through the blood to the place of use.

However, fat leaves problem areas unevenly; this phenomenon depends on the number and activity of receptors, as well as blood flow in the tissues. Where nature itself provides reserves of fat (belly, hips and waist), it will disappear much more slowly. To prevent the triglyceride that has left the cell from returning, it must be used up: for example, as energy for muscles. And this can only be done with cardio and strength training. The diet helps speed up metabolism and get rid of subcutaneous fat deposits. Various wraps, massages, saunas, and physiotherapeutic procedures significantly improve tissue microcirculation.

There are many reasons why excess fat is deposited:

• Passive lifestyle.
• Hormonal disorders.
• Poor nutrition.
• Non-compliance with the daily routine.
• Inability to control oneself, habit of eating sweets, stress.
• Heredity.
• Chronic diseases.
• Slow metabolism.

To choose the right diet, you first need to find out the root cause of fat accumulation. If this is a hormonal imbalance or genetic obesity, you should consult a doctor.

Recommendations for effective weight loss

• Dieting is great, but you need to keep track of your calories. Keep a weight loss diary and record your diet. In a couple of weeks you will be able to create a menu yourself. Average number of kilocalories per hour: body weight multiplied by a factor of 0.9 and multiplied by 24.
• Maintain a drinking regime: water cleanses the stomach, prepares it for new food, and speeds up metabolism. Drink a glass of warm water 20 minutes before meals and you will notice that you eat less. This means the diet will be more effective.
• Balance your diet: eat small meals, and breakfast should be the most satisfying and high-calorie. For dinner, easily digestible foods are preferable. You can have 2-3 snacks a day.
• It is impossible to remove excess fat without eliminating smoked foods, fatty foods, flour, high-calorie sweets, fast food, alcohol, and carbonated drinks from the diet.
• Any diet involves preparing healthy dishes: boiled, steamed or oven-baked.
• You can eat lean meat, poultry, fish, and low-fat dairy products. Vegetables and fruits will help remove fat - they contain a lot of fiber, which improves digestion. You can also eat nuts, eggs, vegetable oils and cereals (rice, buckwheat, oatmeal, millet). There should not be a lot of animal fats in the diet.
• The last meal is three hours before bedtime.

Indicative menu

Diet meals for burning fat can also be tasty (photo: www.svit24.net)

To ensure that belly fat disappears and you don’t have to starve, we have snacks between main meals. A couple of apples, an orange or grapefruit, a handful of dried fruits or walnuts, three spoons of berries, kefir, green tea - all this is suitable for an afternoon snack or second breakfast.

Healthy recipes

On a fat-burning diet, you should pay attention to the following recipes.

Onion soup

This is a fat-burning soup that can be prepared for lunch and dinner:

1. Peel 6 medium-sized onions and cut into large rings.
2. Shred one head of cabbage.
3. Cut a bunch of celery into rings.
4. We wash 2 bell peppers, divide them into two parts, remove the seeds and cut them into squares.
5. Combine all the vegetables in a saucepan, add 1.5 water and place on medium heat. When the water boils, reduce the heat, add salt and pepper to the soup, chop the herbs to your taste and remove from the heat after 10 minutes.

This soup is great for losing belly fat.

You can find even more vegetable soups at the link:

Salads

The following salads can be served both for main meals and as a snack:

• Take apple and pineapple in equal proportions, cut into cubes and combine. Take a bunch of celery and cut it into slices. Add to the fruit, pour in 3-4 tablespoons of yogurt, mix and serve.
• We grate one apple on a fine grater, as well as a small celery root. We combine the gruel, taking into account that there should be 3 times more apple pulp. Dress the salad with yogurt.

Cocktail

For breakfast or as a snack, you can prepare the following fat-burning drink:

1. Finely chop the kiwi and season with the juice of half a lemon. Add 1 teaspoon of honey. Mix the products and transfer to a glass.
2. Pour water, add 5-7 mint leaves. Mix and, if desired, grind with a blender.

You can prepare the cocktail according to the recipe from the video:

Is there any harm

A fat-burning diet for losing belly fat, when carried out correctly and with the necessary physical activity, is mostly beneficial. The only disadvantages that can be noted are constipation and problems in the genitourinary system caused by large amounts of protein.

Consultations with specialists will help you get away from these problems.

For women, difficulties arise because the diet completely lacks sweets. Therefore, in exceptional cases, while on a fat-burning diet for weight loss, you can allow yourself one piece of candy a week, but only on the condition that the calories are worked off in the gym.

Attention!

People who have diseases of the kidneys, stomach, intestines, endocrine system, or experiencing hormonal imbalances should not go on a diet. Diet can aggravate the disease.

Diet features

A protein-based nutrition system allows you to burn fat, converting it into muscle mass. These processes can be activated by taking into account some adjustments depending on who is losing weight.

For athletes

It is allowed to change the proportions of proteins and carbohydrates in favor of the former. It is advisable to include oatmeal, spinach and coconut oil in your diet.

Sample menu for the day:

1. In the morning, boil two eggs, prepare a salad with cabbage and spinach, and drink berry juice.
2. Snack on an apple and drink kefir.
3. For lunch, cook oatmeal in water and steamed fish.
4. Have a snack with fish salad and 1 piece of bread.
5. For dinner, eat shrimp and grapefruit, drink freshly squeezed apple and pineapple juice.

For women

Women need to strictly adhere to all the rules, since their bodies contain estrogen hormones, and if there are any hormonal imbalances, the weight loss process will be disrupted. To normalize hormonal levels, women should eat more fruits, vegetables and berries. In addition, you can drink black coffee, but without sweeteners. Beef must be removed from the menu.

Sample menu for the day:

1. In the morning, eat coleslaw and yogurt.
2. For lunch, serve rice porridge and boiled shrimp. For dessert - fruit salad.
3. Have a snack with cheese and bread, eat one piece of fruit.
4. For dinner, boil fish and eat with grapefruit.

Women should drink 1.5 liters of water during the day.

For men

In the male body there are a larger number of muscles, the work of which activates the processes of fat breakdown and their processing into energy. In addition, food is processed faster than in women. Due to these features, men can allow themselves some indulgences on a diet:

• Instead of dietary meat, serve red meat, but not pork.
• At one of your meals, eat a small slice of lean ham.
• Increase fish consumption by 100 g. The same applies to potatoes.
• Drink 2.5 liters of water per day.

Sample menu for the day:

1. In the morning, boil the beef and prepare a casserole with pumpkin.
2. For lunch, prepare pasta and vegetable salad, boil fish. You can eat 1 loaf of bread.
3. Snack on seaweed, drink a glass of kefir and eat a peach.
4. For dinner, cook beef with vegetable stew, drink a glass of pineapple juice.

Do's and don'ts

So, this diet is aimed at consuming protein and complex carbohydrates.

In addition to meat, seafood, low-calorie dairy products, you should eat cereals, legumes, greens, all legumes (peas, beans, beans, etc.), various types of cabbage, especially broccoli, fruits, herbal and berry teas, seeds and nuts.

Daily consumption of red tomatoes and red bell peppers is encouraged in a fat-burning diet.

, because these vegetables contain a lot of acids that easily fight fat cells.

It should be remembered that the consumption of simple carbohydrates and fat in this diet is unacceptable. Must be avoided:

• any types of oil;
• dairy products containing fats;
• fatty meat (even boiled).

You also need to limit your intake of salt and sugar. Therefore, all cooked foods should be free of these crystals.

The salts and minerals found in the products will be sufficient. If the taste is not enough, you can sprinkle the food with lemon juice or fruit vinegars before eating.

Do not use under any circumstances:

• White bread;
• confectionery;
• sweet coffee;
• alcohol;
• pasta;
• canned foods;
• sausages;
• chocolate.

If 4 meals a day seems too harsh to you, then you can supplement it with two snacks,

which may consist of:

How to get out of the diet?

In order to avoid gaining weight again after 7-9 days of the diet, it is necessary to gradually introduce foods that were previously absent from the menu (fats, but not fast carbohydrates), and increase the number of meals to 6 times a day. The diet should be composed of the following ratio:

• Protein food should be served 2 times a day;
• Half of the “plate” is filled with vegetables or fruits.

At the same time, it is imperative to continue playing sports.

Liquid

It is very important to say that a fat-burning diet also involves drinking plenty of fluids. The minimum amount is 2-2.5 liters per day. However, more is possible if it does not cause discomfort. At the same time, you can drink not only pure spring water, but also green and herbal teas. There are also certain rules for fluid consumption with this diet:

1. You should drink the first glass of water in the morning on an empty stomach. Only an hour after this can you sit down to have breakfast.
2. Before each meal, you should drink a glass of water half an hour before each meal. You should not drink food while eating.
3. The rest of the time between meals you need to drink water in small volumes - a few sips every 10-20 minutes.

Mechanism of action of fat burning products

Natural fat burners can act on different principles, but the result is always the same - to eliminate the consequences of fat cell growth. How does a belly fat loss diet for men that contains fat burners work:

1. The intake of calories is significantly lower than the cost of processing them;
2. Strengthening and accelerating metabolic processes, which prevents the absorption of fats, also eliminating folds from the abdomen, thighs, and buttocks;
3. Increasing the production of growth hormone, which uses fat deposits already accumulated in the body for the process of dividing its cells.

To enhance the production of growth hormone, foods high in vitamins and microelements are suitable. Growth hormone is directed to hair, nails, bone, and muscle tissue (especially important for athletes). According to nutritionists, a men's diet for losing belly fat containing vitamin fat burners is mandatory when reaching the age of 50-55 years.

Difference between women's diet and men's diet

Women's diet is different from men's. In order to lose weight, a man needs to significantly increase physical activity: walk more, start the day with a warm-up, increasing the load weekly.

Daily exercise is the key to success for both sexes, but a man will spend more energy on it. Testosterone is a natural hormone involved in the breakdown of adipose tissue in the male body. With obesity, it decreases in the blood, which leads to a worsening of the condition as a whole. Testosterone is responsible for gaining muscle mass, but by the age of 30, a natural process of decreasing its level in the blood begins.

To properly lose weight, a man needs more protein and the right fats than a woman. His diet should include:

• Protein foods (poultry, eggs, fish and seafood, cottage cheese)
• Zinc-rich foods (cheese, yogurt, legumes)

If a woman needs 2 - 3 consumption of animal meat and liver per week, a man can increase the norm up to 5 times. A woman's dinner is a light snack 4 hours before bedtime; a man can allow himself a small amount of protein before resting.

The female body is designed in such a way that in a stressful situation it begins to accumulate fat. An effective way to lose weight and stay in shape is to lead a healthy lifestyle rather than go on numerous diets.