You won’t believe it, but you can still eat comfortably and still lose weight, still lose belly fat.
This is true or not because when you eat more, the amount of energy you load into the body increases; how can you lose weight or lose belly fat here.
The secret here is what you eat and how to eat? At any time!
A straightforward example for you to see how this process works is that when you put a lot of fiber into your stomach, the stomach takes a lot of time and energy to digest the substance fiber. In contrast, fiber provides less energy into the body, so you feel full, but the quality of one energy intake quality helps you lose weight very quickly.
Imagine with only one or two weeks of fasting and not overtraining and not having to exercise to exhaustion but still losing 5 to 7 cm of your waistline.
Diets that reduce belly fat but can still eat comfortably and release without worrying about being fat.
So what could be better?
But in fact, you are afraid of food because every time you eat it is to gain weight. Even eat less, do not eat also increased. Don’t worry, let us help you …
You can completely improve your physique and reduce belly fat successfully with just the diet and menu below.
What you need to do is follow and follow what we share below …
First, let’s learn more about the diet to help reduce fat, weight loss for both men and women. Know what foods DO and DON’T, so that you can build a healthy diet.
Want to have a nice body, the diet to lose belly fat is the most important, along with the combined exercise.
Note what we are about to share … First, you have to know the rules before losing belly fat. Now BellyFatZone invites you to refer to this article together!
5 principles to reduce belly fat you need to grasp
1. Eat as much as you can to lose belly fat
This does not mean that any food is consumed. The fact that eating uncontrollably will easily cause you to gain weight and accumulate belly fat.
Instead, focus on eating more foods that help you lose weight fast and get rid of belly fat.
2. Eat on time
Once you want to lose belly fat, make sure you eat and drink on time. If the interval between meals is too long or skipping meals, you can cancel your weight loss efforts.
If you eat too late, you will be too hungry; cravings will make you choose the wrong foods in the diet to reduce the belly fat of men and women.
Being too hungry will also make you eat fast, so pay attention to eat on time.
3. Eat fat to beat belly fat
This sounds ridiculous …
However, it is only true for healthy fats. Beneficial fats help protect the heart, reduce the risk of disease and even reduce belly fat.
Two sources of good fats are monounsaturated fats, found in olive oil, avocados, nuts, and Omega-3 fatty acids in fish, walnuts, and flaxseeds.
4. Whole grains
Choosing whole-grain carbs is a necessary step to get a slimmer waistline.
Diets that reduce belly fat need to focus on consuming less refined carbohydrates (processed grains).
Research shows that a person on a diet rich in whole grains is better at reducing belly fat.
5. Limit salt consumption
Salt makes the body store water, so it also makes your waist bigger.
Once you know these principles …
What you need to do now is to develop a diet and diet plan to reduce belly fat.
See how we divide the menu below.
Read more: 10 Principle Bodybuilding Diet Plan from Basic to Advanced.
Suggest a diet that effectively reduces belly fat for 14 days
Here is the menu for 7 days, in the 2nd week you repeat to get good results.
- Breakfast: 1 glass of water and 1 apple.
- Lunch: 1 grilled sweet potato, ¼ cup of coffee, ¼ salad, 1 box of unsweetened yogurt.
- Snack: 1 glass of vegetable juice.
- Dinner: 2 apples.
- Breakfast: 1 slice of black bread, 1 boiled egg.
- Lunch: 2 boiled eggs, 1 cup of tomato cabbage salad with olive oil, 1 glass of tomato juice.
- Snack: 1 jar of unsweetened yogurt.
- Dinner: 200 gr pan-fried chicken breast, 1 cup of cabbage salad, and tomatoes mixed with olive oil.
- Morning: 1 cup of grapefruit juice, 2 apples.
- Lunch: 1 pear, 1 cup of vegetable soup.
- Snack: lê pears and raisins.
- Evening: ½ pears and raisins.
- Breakfast: 2 slices of toast.
- Lunch: 1 cup corn salsa (sauce).
- Snack: 1 cup of carrot juice.
- Dinner: 1 bowl of chicken vermicelli, ½ pear.
- Breakfast: 1 cup of vegetable soup, 1 jar of unsweetened yogurt.
- Lunch: 1 steamed fish.
- Snack: 1 cup of honey lemonade.
- Dinner: 1 plate of the boiled gourd
- Breakfast: 1 cup of banana oatmeal.
- Lunch: 1 bowl of vermicelli, 1 glass of grapefruit juice
- Snack: 1 orange.
- Dinner: 1 cup of unsweetened milk.
- Breakfast: 1 apple, 1 slice of black bread.
- Lunch: 200 grams of stir-fried pork, 1 cup of small rice, 1 glass of tomato juice.
- Snack: 3 bananas.
- Dinner: 200 gr of beef, 1 cup of small rice.
To reduce belly fat with the diet, you also need to note the following.
If not … Lose some weight, then increase quickly.
Foods SHOULD and SHOULD NOT when dieting to reduce belly fat.
Both men and women must follow the rules to reduce belly fat effectively.
It is not too difficult for you to maintain or reduce your waist measurements.
With a diet and diet menu, practice is also in line with the foods you need and should be avoided for a faster effect on fat loss.
Foods to reduce belly fat should use
1. Greek yogurt or normal yogurt
Yogurt is good for the body and also maintains a good measure of the second round.
The probiotic bacteria, mostly found in yogurt, help keep the digestive system working properly, low levels of excess air and no bloating, constipation and help keep your stomach flat.
This is certainly not just a high-fiber food that dieters need to lose belly fat. But even if your body is not fat, you should still add vegetables to keep you healthy.
Especially eating more green vegetables also helps the skin more beautiful.
You have lots of choices like broccoli, kale, asparagus, peppers, and yellow beans high in vitamins A, C, and K, along with folate, beta-carotene, and calcium, magnesium, and fiber.
3. Whole grains
The diet with refined white bread and refined rice can be replaced with whole grains such as 100% whole-wheat bread, lentils, brown rice, oats, etc.
According to a study, a calorie-controlled diet with foods like whole grains will help you reduce excess fat on your waistline, especially for obese people.
This may be due to the grain’s insulin response compared to refined carbohydrates, which easily store stored fat.
4. Monounsaturated fat
A diet that reduces belly fat for both men and women rich in monounsaturated fats like olive oil will help us burn fat.
Fruits that are low in sugar and rich in vitamins and minerals are “superfoods” that help reduce belly fat and help skin look better.
So maybe you can turn it into a favorite smoothie and reduce belly fat to help slim your body and improve your skin.
6. Some drinks help reduce belly fat
Drink to reduce belly fat will help you break down excess fat faster than ever. So never ignore simple drinks but very high efficiency. Such as green tea, lemon juice, grapefruit juice,…
7. Apple cider vinegar
Research from Japan says the sourness and strong scent of vinegar can perfectly fight against fat.
Those who are overweight eat 1 to 2 tablespoons of apple cider vinegar every day for 12 weeks can significantly reduce body weight, BMI, belly fat, and waist circumference smaller than the group who do not consume vinegar.
The acetic acid in vinegar can be transformed into genes and make proteins that break down fats efficiently.
Always remember what we share …
Don’t underestimate if you don’t want to have a nice body
Foods to avoid for diet
Avoid these foods, help your weight loss process, and diet and reduce belly fat faster.
1. Refined starch
Stay away from white flour and white rice (refined) because the stomach will digest them quickly and cause insulin mutations and blood sugar.
This is a food that causes an increase in insulin in the body and promotes the accumulation and abundance of fat in the abdomen.
2. Soda, soda
It would help if you avoided carbonated drinks because they will fill your stomach with excess air, causing the stomach to increase the working pressure, becoming uncomfortable.
You can drink water or drinks rich in antioxidants without calories; It also reduces inflammation and aids in eliminating belly fat like green tea.
3. Foods high in salt
Foods high in sodium can cause fluid retention in the body, bloated, upset stomach, and increased bust size.
You should consume less than 2,000 mg of salt a day.
4. Alcoholic beverages
According to Live Strong, beers or even cocktails are drinks that increase your appetite.
Alcoholic beverages also contain very high-calorie content. Therefore, those who follow the diet to reduce belly fat should avoid it.
5. Fast food
A simple, quick meal with chicken or hamburger usually contains at least 2,000 calories.
The total recommended daily calorie intake causes rapid accumulation of fat in the abdominal area. Falling out, fast food is less nutritious, not beneficial to health.
6. French fries
This is probably the food with the most saturated fat.
These fats can affect your brain function, leaving your brain unable to control the amount of food you are consuming at this time.
7. Fresh cream
In sweet foods, ice cream is the most fattening dish because it contains high sugar content, inevitably becomes belly fat, the most harmful component of the body.
On the sum of the knowledge and in-depth sharing on an effective belly fat reduction diet for men and women.
Bonus – Best Meal Plan To Lose Fat Faster Video:
You have come here …
If you are trying to lose belly fat, do not consult and then do not perform. Take care of your health because this is the most important thing because health is gold.
If you already have a proper diet and exercise regimen and get results, keep going; time is the key.
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