Diet Plan For Belly Fat Reduction

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Diet plan for belly fat reduction? You’ve probably heard that losing belly fat is one of the most important things you can do if you want to maintain a healthy weight. Unfortunately, it can be difficult to know which diet plans are best for shedding belly fat, and most of the weight loss diets you’ll find online (through Google searches or on other sites) don’t focus exclusively on belly fat. They may have tips and tricks for getting rid of belly fat, but they won’t necessarily have a diet focused solely on that goal.

HOW TO LOSE BELLY FAT

1. KICK-START YOUR METABOLISM WITH RED BUSH TEA

Who doesn’t love a cup of tea? But, when it comes to losing belly fat, it’s time to swap out your usual English Breakfast in favor of naturally caffeine-free Red Bush. Not only can it do wonders for your waistline, but it’s great for your overall health too. 

“A recent research review(opens in new tab) by Dr. Tim Bond and myself found that Red Bush contains a compound called aspalathin which in laboratory studies, has been shown to reduce fat, increase fat metabolism and block fat cell formation,” explains Dr Emma Derbyshire, a nutritionist from the Tea Advisory Panel. 

“The same new research also found antioxidant and anti-inflammatory benefits from drinking red bush tea as well as immune function and blood glucose benefits. As a result, Red Bush tea is not only good for weight loss needs but also for our general health and wellness.”

2. BOOST FAT BURNING WITH CURRANZ

Another day, another exciting superfood supplement to add to your diet. Cue—CurraNZ, a blackcurrant supplement that could help you burn more belly fat. 

“Research(opens in new tab) has found that New Zealand blackcurrant supplement, CurraNZ can boost fat burning during exercise, with some data suggesting it can increase the base rate of fat burning at rest, too,” explains sports nutritionist Kate Shilland. 

The research also found the supplement to be more effective in those who had a higher BMI, and overall found participants increased fat burning by 17%-21% while brisk walking for 30 minutes over the course of the 14 days they took the supplement.

3. CUT DOWN ON STARCHY CARBS

While carbs play an important role in providing your body with enough energy and the ability to store energy, too many starchy carbohydrates can make getting rid of belly fat much harder. 

“Belly fat is the most stubborn of areas, hormones play a part but so does your intake of starchy carbohydrates like bread, rice, pasta, and potatoes, or starchy foods like pizza,” says Kay Illingworth, creator of The Diet Plate (the very first portion control plate). “To lose belly fat, starchy carbohydrates need to be limited to a small portion around 90 – 125 grams a day as shown on the Diet Plate section.”

You shouldn’t eliminate starchy carbs from your diet altogether in a bid to lose weight, but by being more mindful of the food you’re eating and its nutritional value you can still eat well and lose weight. 

And, that doesn’t mean you can’t enjoy a bowl of your favorite pasta, you just have to embrace the mantra of everything in moderation! 

4. ADD AVOCADOS TO YOUR DIET

Creamy and filling, there are so many reasons to love the humble avocado and they are one of the best superfoods for weight loss. And now we’ve just learned that munching on it could get us one step closer to toned-up abs—yes really!

“While some foods can be beneficial for weight loss in general, avocados are particularly beneficial in shifting belly fat,” says David Wiener, Training Specialist at AI-based fitness and lifestyle coaching app Freeletics. “Avocados contain high levels of monosaturated fat which can help to slow the release of sugars into the bloodstream, helping to reduce blood sugar levels, which in turn helps the body to break down fat. Research shows that foods which decrease the blood sugar level force the body to burn fat in order to release energy.”

Causes of Belly Fat

Contrary to popular belief, people with a normal body mass index(BMI), but having excess belly fat, also face increased risk of the above health problems. Here are a few potential reasons for the accumulation of excessive belly fat:

  • Sugary food and beverages: Studies have shown a link between high sugar intake and excess belly fat. This is mainly due to the extra refined sugar added during processing. While excess sugar in any form can be harmful, sugar-sweetened beverages are especially problematic.
Say no to sugar to reduce belly fat
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  • Alcohol: Another possible cause for sudden belly fat gain is alcohol. Studies have linked the excessive consumption of alcohol to an increase in belly fat, with one study finding that men who consumed more than 3 drinks a day were 80% more likely to have excess body fat.
  • Sedentary lifestyle: One’s activity levels also play a major role in the accumulation of belly fat. A study showed that people who performed resistance training or aerobic exercise for a year after losing weight were able to prevent abdominal fat gain, while those who did not exercise faced a 25-38% increase in belly fat.
  • Stress: Cortisol, commonly called the ‘stress hormone’, is produced by the adrenal glands in stressful situations. While stress drives overeating, cortisol causes the excess calories to be stored as fat in the belly.
  • Genetics: Similar to genes playing a major role in increased obesity risk, genetics may be partly responsible for the tendency of the body to store fat in the abdomen area.

Foods To Help Control Belly Fat

1. Have A Protein-Rich Diet

Protein is arguably the most important macronutrient for weight loss as it reduces appetite, overeating and cravings. 

Protein-rich foods help speed up your metabolism making weight loss easier.  Protein not only supports building muscle mass but even prevents muscle loss in case you are on a calorie-restricted diet. 

Common protein-rich foods are black beans, lentils, yoghurt, cottage cheese and milk among others as eggs, lean meat, chicken and fish. 

2. Reduce Carbohydrate Consumption

When we consume high carbohydrate foods, our fat storage hormones kick into gear. 

Carbohydrate-rich foods such as white bread, rice, cakes and biscuits and sugary foods such as soft drinks, packed juice, and chocolates result in high amounts of glucose being released into the bloodstream on eating. In order to get this heavy load of glucose out of the bloodstream, insulin is secreted by the pancreas. 

High levels of insulin over time result in fat storage, specifically around the abdomen. So in order to control the amount of insulin we have to manage our carb intake. 

3. Avoid Trans-fat

When any type of oil is exposed to heat (from a flame or an oven), its molecular formula changes, and the hydrogen atoms are dispersed in the heat, causing doubling and tripling of bonds, resulting in ‘transformed’ fat. This is known as Trans Fat and is visible from the change in colour of oil from yellow to black or dark brown.

Any food item cooked in this Transformed fat, is called Trans-fat food. Unregulated consumption of trans fat-increases blood cholesterol levels and the risk of heart diseases. It slows down the ability of muscle cells to use glucose as an energy source. When these muscle cells cannot use glucose, it stays in the bloodstream and making its levels rise dramatically, resulting in surges of insulin and increased fat storage, centred around the belly.

4. Eat plenty of soluble fibre

Soluble fibre forms a gel with water that slows down food as it passes through your digestive system. This type of fibre promotes weight loss as it helps you feel fuller for longer thereby preventing unnecessary food intake.

If you’re planning to switch to a high fibre diet, remember to do it gradually to give your body time to adjust. Abdominal discomfort, cramps, and even diarrhoea are common side effects if you ramp up your fibre intake too quickly.

5. Avoid Alcohol

The fallouts of alcohol consumption are exponentially high. One way alcohol negatively impacts your body is by increasing the risk of abdominal obesity. Alcohol consumption causes greater hunger and less satiety further pushing one to make poor food choices.

It further causes stress on the stomach and the intestines. This leads to a decrease in digestive secretions through the tract which is essential for healthy digestion. Alcohol intake of all levels can lead to impaired digestion and absorption of these nutrients. This can greatly affect the metabolism of organs that play a role in weight management.

5. Have Green Tea

Green tea is packed with nutrients and antioxidants that increase fat burning, help you lose weight, and boost health in many different ways.

This healthy beverage contains an Antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism. EGCG can also make people consume fewer calories by acting as a natural appetite suppressant that helps you lose weight. Green Tea is also a great source of caffeine, a well-known stimulant that has been found to help your body burn both fat and calories.

Avoid adding sweeteners (such as sugar, honey, milk or cream) to your green tea if you want to best reap its benefits. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.

However, like any other food and beverage, excess green tea consumption has potential side effects.

Easy Diet Plan To Reduce Belly Fat

If you are looking for an effective belly fat diet plan, we have one for you. Belly fat may lead to many health problems like diabetes, hypertension, and heart disease. Therefore, it is important to maintain a healthy diet plan and exercise. Unfortunately, diet plans tend to be restrictive and difficult to follow. Changing this notion requires finding the best diet for you.

You need to give yourself a break from starving and depriving yourself. Choose an easy-to-follow, nutritional, and low-calorie diet plan instead. You will be more likely to stick with the diet and prevent slow metabolism.

Scroll down to check the 7-day diet plan to lose belly fat that includes cheat meals and treats from time to time. You should see definite results after following this plan for 10 weeks.

Note: You have to be patient and persistent to see visible results.

7-Day Diet To Reduce Belly Fat

The 7-day flat belly diet is a low-calorie, nutritious, and balanced diet. You will enjoy a cheat meal on one of the days and workout5 days a week.  This way, you can burn a total of 3500 calories in a week. Consult a registered dietitian and follow this plan for 10 weeks to reduce the flab around your belly. Check out the Monday-to-Sunday plan below:

Day 1

Baked Vegetable Soup
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Flat-Belly Bonus: Research has found that eating nuts is associated with a slimmer waistline and lower BMI. And the kick of spice you’ll find in the Chile-Lime Peanuts recipe can help boost your metabolism, thanks to the compound capsaicin.

Breakfast (290 calories, 4 g fiber)

  • 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
  • 1 medium orange
  • 8 oz. green tea

A.M. Snack (214 calories, 11 g fiber)

  • 1 cup low-fat kefir
  • 1 cup raspberries, fresh or frozen
  • 2 tsp. chia seeds

Lunch (345 calories, 8 g fiber)

  • 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (221 calories, 4 g fiber)

  • 1/4 cup Chile-Lime Peanuts

Dinner (410 calories, 13 g fiber)

  • 2 cups Baked Vegetable Soup
  • 1 4-inch whole-wheat pita round, toasted and topped with 1/4 cup hummus

Daily Totals: 1,480 calories, 62 g protein, 153 g carbohydrates, 41 g fiber, 76 g fat, 2,367 mg sodium

Day 2

Chickpea Pasta with Lemony-Parsley Pesto
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Flat-Belly Bonus: Chickpeas are a flat-belly food with 5 grams of fiber and 5 grams of protein in 1/2 cup. Those nutrients fill you up and stabilize your blood sugar to keep you satisfied. Plus, chickpea eaters have waists 2 inches smaller than people who don’t eat the bean. Today’s Chickpea Pasta with Lemony-Parsley Pesto and Flat-Belly Salad at dinner delivers belly-fat burning chickpeas and artichokes.

Breakfast (290 calories, 4 g fiber)

  • 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
  • 1 medium orange
  • 8 oz. green tea

A.M. Snack (214 calories, 11 g fiber)

  • 1 cup low-fat kefir
  • 1 cup raspberries, fresh or frozen
  • 2 tsp. chia seeds

Lunch (324 calories, 4 g fiber)

  • 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette

P.M. Snack (46 calories, 2 g fiber)

  • 1 1/2 cups air-popped popcorn topped with 1 tsp. Italian seasoning

Dinner (630 calories, 12 g fiber)

  • 1 3/4 cups Chickpea Pasta with Lemony-Parsley Pesto

Meal-Prep Tip: Save 1 cup of the Sheet-Pan Roasted Root Vegetables (part of tonight’s dinner prep) for dinner on Day 4.

Daily Totals: 1,504 calories, 62 g protein, 122 g carbohydrates, 33 g fiber, 92 g fat, 1,940 mg sodium

Day 3

chickpea curry
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Flat-Belly Bonus: Green tea contains compounds called catechins that can protect against obesity. Plus the caffeine slightly revs up your metabolism. Add in a cup or two of green tea to you daily routine, like we do in this meal plan, to get more of its health benefits.

Breakfast (290 calories, 4 g fiber)

  • 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
  • 1 medium orange
  • 8 oz. green tea

A.M. Snack (210 calories, 4 g fiber)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Lunch (324 calories, 4 g fiber)

  • 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette

P.M. Snack (159 calories, 11 g fiber)

  • 1/2 cup low-fat kefir
  • 1 cup raspberries, fresh or frozen
  • 2 tsp. chia seeds

Dinner (446 calories, 10 g fiber)

  • 1 serving Chickpea Curry
  • 1 (6-inch) whole-wheat pita bread

Evening Snack (103 calories, 3 g fiber)

  • 1 serving (2 rings) Apple “Donuts”

Daily Totals: 1,526 calories, 58 g protein, 163 g carbohydrates, 35 g fiber, 77 g fat, 1,858 mg sodium

Day 4

Roasted Root Veggies and Greens over Spiced Lentils
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Flat-Belly Bonus: Fiber-rich lentils feed healthy gut bacteria and keep things moving along smoothly in your gut to prevent bloating and constipation. And adding dark leafy greens (as we do in tonight’s dinner) helps you take in fewer calories without increasing hunger. As per Harvard University research, vegetables are the number one food that promotes weight loss.

Breakfast (380 calories, 10 g fiber)

  • 1 serving Matcha Green-Tea Latte
  • 1 serving Everything Bagel Avocado Toast
  • 2 kiwi fruit

A.M. Snack (113 calories, 1 g fiber)

  • 1/2 serving (1 muffin) Greek Muffin-Tin Omelets with Feta & Peppers

Lunch (324 calories, 4 g fiber)

  • 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette

P.M. Snack (221 calories, 4 g fiber)

  • 1/4 cup Chile-Lime Peanuts

Dinner (453 calories, 14 g fiber)

  • 1 serving Roasted Root Veggies & Greens over Spiced Lentils

Daily Totals: 1,491 calories, 65 g protein, 130 g carbohydrates, 32 g fiber, 86 g fat, 1,753 mg sodium

Day 5

Spaghetti Squash & Chicken with Avocado Pesto
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Flat-Belly Bonus: Oats are a powerhouse whole grain, high in satisfying fiber. People who swapped out refined grains and ate more whole grains (like oatmeal and brown rice) lost belly fat. Today’s easy breakfast recipe for lunch delivers a healthy dose of this healthy grain in the form of yummy muesli.

Breakfast (490 calories, 18 g fiber)

  • 1 cup kefir
  • 3/4 cup unsweetened muesli
  • 3/4 cup raspberries

Top kefir with muesli and berries

  • 8 oz. green tea

A.M. Snack (113 calories, 1 g fiber)

  • 1/2 serving (1 muffin) Greek Muffin-Tin Omelets with Feta & Peppers

Lunch (324 calories, 4 g fiber)

  • 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette

P.M. Snack (95 calories, 4 g fiber)

  • 1 medium apple

Dinner (497 calories, 8 g fiber)

  • 1 serving Spaghetti Squash & Chicken with Avocado Pesto

Daily Totals: 1,519 calories, 77 g protein, 152 g carbohydrates, 35 g fiber, 76 g fat, 1,449 mg sodium

Day 6

3-Day Kick-Start Meal Plan
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Flat-Belly Bonus: People who eat avocado regularly are more likely to have smaller waists. True, avocados are high in fat but it’s the good kind that keeps your heart healthy and fills you up.

Breakfast (296 calories, 6 g fiber)

  • 1 serving Matcha Green-Tea Latte
  • 1 serving Everything Bagel Avocado Toast

A.M. Snack (113 calories, 1 g fiber)

  • 1/2 serving (1 muffin) Greek Muffin-Tin Omelets with Feta & Peppers

Lunch (360 calories, 13 g fiber)

  • 1 serving White Bean & Veggie Salad

A.M. Snack (210 calories, 4 g fiber)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (532 calories, 5 g fiber)

  • 1 serving Shrimp Paulista
  • 1 cup cooked brown rice topped with 1 tsp. chopped parsley
  • 1 cup steamed broccoli florets topped with 2 tsp. olive oil and seasoned with a pinch each of salt and pepper

Daily Totals: 1,512 calories, 73 g protein, 156 g carbohydrates, 29 g fiber, 70 g fat, 1,666 mg sodium

Day 7

Hasselback Caprese Chicken
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Flat-Belly Bonus: Protein from eggs can help you slim down and build muscle. Eating quality protein-just 10 grams-at meals throughout the day is linked with smaller waistlines.

Breakfast (290 calories, 4 g fiber)

  • 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
  • 1 medium orange
  • 8 oz. green tea

A.M. Snack (200 calories, 5 g fiber)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (230 calories, 11 g fiber)

  • 1 serving White Bean & Avocado Toast

P.M. Snack (186 calories, 11 g fiber)

  • 3/4 cup low-fat kefir
  • 1 cup raspberries, fresh or frozen
  • 2 tsp. chia seeds

Dinner (605 calories, 8 g fiber)

  • 1 serving Hasselback Caprese Chicken
  • 1 cup cooked brown rice
  • 1/2 tsp. dried oregano

Daily Totals: 1,510 calories, 84 g protein, 174 g carbohydrates, 40 g fiber, 60 g fat, 1,704 mg sodium

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