CONGRATULATION – WELCOME TO YOUR PLAN TO REGAIN YOUR FLAT STOMACH, STEP BY STEP
We believe that when you have a flat stomach full of energy, you can live happily and do many things that contribute to changing the world.
Do you remember when you had a fit body, a flat stomach, and how agile and healthy you were?
You must be craving that feeling right now because in life, you are a responsible person to society and to your family, so the time you spend taking care of your body is no longer available.
But here, you can find that again while still being able to complete your daily activities.
We've included a link to download your fat-burning meal at the bottom of this page, but first, we need a few basics.
S1: What does our human body need in the early morning?
After a night we sleep, the excretory and detoxification systems of the body operate; early in the morning, you will need something that makes up 70% of your body. What is that?
Most of us, men or women, only drink water when we feel thirsty.
And it's the same in the morning, but when you know that water makes up 70% of your body, you will probably drink more water!
After sleeping about 7-8 hours, our body needs water, especially the enzyme system, to activate the activities. Therefore, the first act of waking up in the morning is drinking 1 liter of filtered water. If the cup of water in your kitchen is about 16oz, you must drink 2 cups.
S2: How to eat breakfast to have enough energy but still help reduce belly fat?
Recipe for a perfect breakfast that needs to give you enough energy but not make your digestive system tired: Slow-burning carbs + Lean protein + Good fats
Why breakfast we let carbs burn slowly first? Because our body works mainly on glucose, this food stabilizes blood sugar, bringing the body and enzyme system to a state of fat burning, not storage.
Therefore, the proper breakfast signals the body to function how you want it to.
A healthy meal always needs two essential elements: macronutrients and trace elements.
Macronutrients are food ingredients containing protein, carbs, and good fats, while trace elements are vitamins included in a card of colorful vegetables. So we choose a fat-burning breakfast similar to the one below.
Here's how to choose breakfast: Slow-burning carbs + Lean protein + Healthy fats.
Examples of foods to use
SLOW-FIRE CARBS: Green vegetables, organic berries, chia seeds
PROTEIN: Protein powder, egg whites, turkey breast, breakfast ham…
HEALTHY FATS: Whole eggs (with yolk), coconut oil, nuts like walnuts, organic cheese…
This vital mechanism with breakfast helps keep blood sugar from rising rapidly; your body enters a state of fat burning and takes some energy from breakfast, helping you always feel full of energy.
Examples of foods that should be limited
FRUIT JUICES: Banana and fruit smoothies, orange juice, apple juice…
CEREAL: Easily digestible cereals such as canned, oatmeal, granola, cream of wheat
BREAD: Muffins, pies, bagels (including whole grains)
And if you use these products, the amount in the blood will increase rapidly; this is a signal to activate the fat storage mechanism, no longer burning fat.
It's not that the foods to the right in the red column are always wrong, but we need to digest them and other times as long as we understand the body's fat metabolism.
Ex: Here are the ingredients for a 450-calorie breakfast that includes slow-fire carbs, protein, and healthy fats
You need 10 minutes to prepare this meal; a small requirement is that the dishes you need are available in your kitchen.
This recipe yields approximately 450 calories, with slow-fire carbs from the green vegetables and organic berries, protein from the protein powder, egg whites, and turkey or ham, and healthy fats from the whole eggs, coconut oil, walnuts, and organic cheese.
- 1 cup of mixed green vegetables (such as spinach, kale, and broccoli) – around 25 calories
- 1/2 cup of organic berries (such as blueberries or raspberries) – around 40 calories
- 1 tablespoon of chia seeds – around 60 calories
- 1 scoop of protein powder (whey or plant-based) – around 120 calories
- 3 egg whites – around 50 calories
- 2 slices of turkey breast or breakfast ham – around 60-80 calories
- 1 tablespoon of coconut oil – around 120 calories
- 1/4 cup of walnuts – around 200 calories
- 1/4 cup of shredded organic cheese – around 110 calories
This breakfast is delicious and provides a balance of nutrients to keep you full and energized throughout the morning.
S3: Lunch, we still work, do not have time. This is a quick way to make lunch, stabilize blood sugar and support maximum belly fat loss
The idea is that the lunch you are working on just a little time spent with your meal to continue working. But how to make a quick lunch but ensure nutrition and support the body to burn fat.
Here's a simple ingredient list for a quick and healthy lunch that contains “Slow Burning” carbs, protein, and healthy fats, with a total calorie count of around 550:
- 1/2 cup of brown rice (slow-burning carbs) – around 100-110 calories
- 4 ounces of grilled chicken breast (protein) – around 120-130 calories
- 1/4 avocado (healthy fats) – around 80-90 calories
- 1/2 cup of roasted sweet potatoes (slow-burning carbs) – around 90-100 calories
- 1 cup of mixed greens (such as spinach, arugula, and lettuce) – around 10-15 calories
- 1 tablespoon of olive oil (healthy fats) – around 120 calories
- 1 tablespoon of balsamic vinegar – around 10-15 calories
You can buy pre-cooked or pre-chopped ingredients, and the prep time for this meal can be significantly reduced.
Stabilizing blood sugar keeps your body in a state of being fat-burning, which is great, and your lunch should only take 10 -15 minutes since most ingredients you can buy.
S4: Dinner, after a day of work, you need to enjoy the deliciousness but do not disrupt the plan to regain a flat stomach.
The idea of dinner is that you finish work after a day and come back, you have much more time to prepare dinner, whether you are single or have a family.
Here's a list of ingredients for a healthy and filling dinner that contains 550 calories, with a focus on protein, slow-burning carbs, and lots of veggies:
You may have more time in the evening, so maybe you should spend 30-35 minutes preparing dinner.
- 4 oz of grilled chicken breast (protein) – around 120-130 calories
- 1/2 cup of cooked quinoa (slow-burning carbs) – around 110-120 calories
- 2 cups of mixed vegetables (such as bell peppers, zucchini, and onions) – around 50-60 calories
- 1 tablespoon of olive oil (healthy fats) – around 120 calories
- Salt and pepper, to taste
Grilled salmon or tilapia can be great options for those who prefer fish. A sirloin or flank steak can be a good choice for lean steak. The calorie count for these proteins may vary slightly, but they are all excellent options to pair with slow-burning carbs and vegetables.
S5: Find Out About – FitFather 30X – a Simple, Sustainable Slimming Program for Busy Men
Dr. Anthony Balduzzi
Our experts have used and evaluated its effectiveness and scientific evidence – FitFather 30X – Simple, Sustainable Slimming Program for Busy Men. We appreciate it.
The program's creator has full knowledge and skills and is an athlete, so the actual process is natural and more important than the theory.
Both theory and practice and the results of tens of thousands of men worldwide can prove this.
And the experts of BellyFatZone recommend you learn this program!
S6: But if you're after to lose belly fat by walking, jogging, or cycling, we have great things to help you.
These support programs are being discounted more than 10% in 05/2024
Here is the link to download a PDF of the plan to a print PDF — 1 Day Meal Plan Download