Diet

Flat belly diet

You may not be overweight, but localized fat dominates in some areas of the body. And what you often see dominating is the local fat in the belly. And it is now known that abdominal fat, in addition to exercise, needs a proper and targeted diet. Georgia Kapoli, Clinical Dietitian-Nutritionist, has all the details and all you have to do is follow it step by step.

DIET FOR A FLAT BELLY

Increase your intake of soluble fiber

Soluble fiber absorbs large amounts of water and slows the passage of food through the digestive tract. This has been shown to delay stomach emptying, causing satiety for longer. In addition, soluble fiber may reduce the number of calories the body can absorb from food. By consuming soluble fiber, you are also less likely to accumulate fat around your visceral organs, which reduces your waist circumference and your risk of various diseases. Good sources of soluble fiber include oats, flaxseed, avocado, legumes, Brussels sprouts and blueberries.

Don’t forget the probiotics

Probiotics are live bacteria that are suggested to play a large role in weight loss and maintenance. Overweight and obese individuals have been shown to have a different composition of gut bacteria than normal weight individuals, which may affect weight gain and fat distribution. Regular intake of probiotics can improve gut flora, reducing the risk of weight gain and abdominal fat accumulation. Certain strains of probiotics have been shown to be particularly effective in reducing belly fat.

These include:

Probiotic foods include certain types of yogurt, kefir, tempeh, sourdough, and pickles.

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There is also a wide variety of probiotic supplements. However, these supplements usually contain multiple strains of bacteria, so be sure to choose one that contains at least one of the strains listed above.

High Consumption of foods rich in monounsaturated “good” fatty acids

Studies show that diets high in monounsaturated fatty acids may prevent the accumulation of abdominal fat. The Mediterranean diet is an example of a diet high in monounsaturated fatty acids and has been linked to many health benefits, including reduced risk of central/abdominal obesity. Foods rich in monounsaturated fatty acids include olive oil, avocados, nuts, olive seeds.

Hydration

Increased fluid intake can increase your metabolic rate, make you feel fuller for longer, and help fight constipation, which leads to a flatter stomach.

In summary, belly fat reduction is achieved with the following six guidelines:

  1. Systematic physical activity lasting 30-40 minutes
  2. Drink 2 glasses of green tea daily (catechins boost metabolism and help reduce abdominal fat)
  3. Consume whole grain foods daily (there is a correlation between consuming whole grain foods and reducing belly circumference)
  4. Consume 3 servings daily low-fat dairy products
  5. Consume 2-3 times weekly fish (o3 fats improve insulin sensitivity, which helps reduce belly fat)
  6. You eat 30 g daily. unsalted nuts

MONDAY:

BREAKFAST: 1 glass of milk 1.5% & 4 tbsp. Cereal flakes with whole grain wheat and oats, 1 kg. sunflower seed, instant coffee

INTERMEDIATE: 1 banana & 3 walnuts

NOON: 1 portion of grilled salmon, spinach-quinoa- cherry salad, avocado

AFTERNOON: 1 yogurt with cinnamon & 1 apple

NIGHT: Whole wheat tortilla & cheese, cherry tomatoes, carrot, parsley & 1 fl. Kozani yolk drink

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TUESDAY:

BREAKFAST: 1 tbsp. whole wheat tahini with honey & 2 carob nuts & 1 glass of grapefruit juice, instant coffee

INTERMEDIATE: 1 yogurt with cinnamon & 1 banana

NOON: 1 portion of pea stew & 1 portion of cheese & 6 olives

AFTERNOON: 10 unsalted almonds & 1 apple

NIGHT: Tuna in oil or water & spinach-cucumber-dill-cherry tomatoes & avocado salad

Wednesday

BREAKFAST: 1 glass of milk 1.5% & 4 tbsp. Cereal flakes with whole wheat and oats, 1 kg. sunflower seed, instant coffee

DECISION: 1 banana & 10 unsalted almonds & 1 fl. Kozani yolk drink

NOON: 1 portion of grilled sardines, salad greens, 1 slice of multi-grain bread, 6 olives

AFTERNOON: 1 yogurt with cinnamon & 2 slices of pineapple

NIGHT: 2 medium boiled potatoes & Cretan graviera light & arugula-cucumber-dill salad

THURSDAY:

BREAKFAST: 2 carob nuts & 1 tsp. honey & whole grain tahini & 1 glass of 1.5% milk, instant coffee

DECISION: 1 pear & 3 walnuts

NOON: 1 portion of spinach rice & 1 portion of cheese & 4 olives

AFTERNOON: 1 yogurt with cinnamon & 4 strawberries

NIGHT: Grilled mushrooms & lettuce salad – arugula & avocado & light Cretan graviera

Friday

BREAKFAST: 1 glass of milk 1.5% & 4 tbsp. whole grain cereal flakes with wheat & oats, 1 kg. sunflower seed, instant coffee

INTERMEDIATE: 3 walnuts & 1 handful of raisins

NOON: 1 portion Turkey burgers, 1 portion brown rice & cabbage-carrot salad & 4 olives

AFTERNOON: Grapefruit juice & 2 rye cream crackers & light Cretan graviera

NIGHT: 1 poached egg & avocado & spinach-cherry-cherry-carrot salad

SATURDAY

BREAKFAST: Milk & 2 carob nuts & 1 tsp. peanut butter, instant coffee

DECISION: 1 banana & 10 unsalted almonds & 1 fl. Kozani yolk drink

NOON: Whole wheat penne with arugula, avocado, cottage cheese

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AFTERNOON: 1 yogurt 2% & cinnamon & 4 strawberries

NIGHT: Omelet (2 eggs, cheese) & grilled vegetables (peppers, mushrooms)

 

SUNDAY

BREAKFAST: 1 glass of grapefruit juice & 1 toast with bread enriched with vitamins and minerals & cheese, Instant coffee

INTERMEDIATE: smoothie with almond drink, banana, cinnamon, 6-8 unsalted almonds

NOON: 1 portion Roast chicken & quinoa salad, spinach, avocado

AFTERNOON: 1 whole wheat and oat cereal bar & 1 fl. Kozani yolk drink

NIGHT: Mushrooms with grilled vegetables & light Cretan graviera

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