Proper nutrition: what kind of diet should you have to get rid of your belly and sides?

Products for losing belly fat – a list of the most useful ones

Some of the products are indispensable for women who strive to have a flat stomach, a wasp waist, and slender sides. How to achieve such a result with just proper, balanced nutrition?

In order for weight loss in the abdomen and sides to be successful, it is important to create a diet based on the right foods.

For active fat loss, include in your daily menu:

For active weight loss, it is important to base your diet on foods that not only fight obesity, but also strengthen and heal the body.

Cellulose

It is extremely important for successful weight loss in the abdominal area. She is irreplaceable:

• for balanced functioning of the gastrointestinal tract,
• reducing cholesterol levels in the blood,
• cleanses the body, removes toxins,
• supports beneficial microflora in the intestines,
• prevents the development of acute inflammatory processes.

Food rich in fiber prevents obesity due to the fact that it does not overload the body with excess calories and quickly fills you up.

What should you eat to get enough fiber? It is necessary to pay attention to vegetables, whole grain cereals, and fruits.

Protein

Protein-rich foods are essential for weight loss:

• overcomes cravings for sweets;
• quickly satisfy hunger and satiate for a long time.

Protein increases the body's energy reserves and physical endurance, which are important when playing sports.

And also they not only satiate, but also do not transform into fats, unlike fast carbohydrates.

How much protein do you need to quickly lose belly fat? It is important to adhere to the daily norm - at least 1 gram per kilogram of weight.

Protein sources:

• seafood,
• meat,
• legumes,
• dairy products,
• fish.

Beverages

Foods are not just something you can chew. In your diet, it is also important to pay attention to what you drink - drinks, since an everyday cup of latte can ruin any good diet.

If you want to burn belly fat quickly, you need to pay attention to these drinks:

1. Green tea . Rich in catechins and antioxidants, which quickly accelerate metabolism and stabilize metabolism. Also, green tea prevents the body from storing fat reserves.
2. Mate tea . Tones, activates metabolic processes, breaks down fats.
3. Water . The most useful and valuable component for losing belly fat. Without clean water it is simply impossible, since it is the lack of fluid in the body that provokes up to 30% of sudden hunger and increased appetite. In addition, plain water removes decay products and toxins, which is extremely important in the fight against extra centimeters.
4. Green coffee . It is famous for its high content of chlorogenic acid and caffeine, which block appetite, tone the body, and reduce appetite without harm to health.

Drinks for quick weight loss

It's so simple - you drink delicious drinks before meals to quickly lose weight, and the extra pounds...

What's the matter

Bulging occurs for two reasons. The first reason, understandable to everyone, is when fat begins to be deposited in the abdomen and sides: both inside (visceral) and outside (subcutaneous). The second reason, and even very thin people can suffer from it, is a weak abdominal wall, the insides pull it back and the whole thing hangs down, round, like a ball.

We see this, for example, with rickets: when a skinny, bony animal or child’s belly hangs out like a ball. You don’t have to be rickets to have a weak abdominal wall; total physical inactivity can lead to this. In life it often happens that both of these reasons are present together.

Large fat deposits in the waist area (apple figure) can be caused not only by poor nutrition, but also by hormonal disorders (lack of estrogen or type II diabetes). In any case, if your waist circumference is greater than your hip circumference, you need to visit your doctor, or better yet, an endocrinologist.

If everything is fine with your hormones, you need to save your figure on your own at home.

Low calorie foods

There are quite a large number of them. But it is vegetables, herbs, and berries that take the leading positions in losing belly fat:

• rich in antioxidants and fiber,
• quickly satisfy the feeling of hunger,
• cleanses the intestines of toxins, waste,
• It is the fiber in vegetables and herbs that slows down the absorption of fast carbohydrates, which often turn into fat.

It is advisable to consume fresh berries, vegetables, and herbs to preserve all the antioxidants and vitamins of each product.

Sample menu for 3 days

Day 1:

• in the morning: a portion of cottage cheese with kefir, steam omelette, green tea;
• snack: 2 apples;
• lunch: stewed salmon, Chinese cabbage salad with zucchini and herbs;
• afternoon snack: orange;
• dinner: mushroom stew.

Day 2:

• in the morning: oatmeal in water with dried fruits, coffee;
• snack: plain yogurt;
• lunch: boiled turkey, tomato and cucumber salad;
• afternoon snack: cottage cheese soufflé;
• dinner: squid salad with egg.

Day 3:

• morning: buckwheat porridge, 2 peaches;
• snack: green salad;
• lunch: chicken soup, a piece of black bread;
• afternoon snack: apple;
• dinner: stew with herbs.

A diet for the waist is not recommended during pregnancy and lactation, for children, adolescents and the elderly, as well as for diseases of the kidneys, liver, gastrointestinal tract, diabetes, and weakened immunity.

Foods that reduce appetite and suppress hunger

Salad with avocado
Is there a secret to prevent a sudden feeling of hunger or a frantic appetite from breaking in the first days of the diet? Thanks to many studies and statistics, the top 11 foods have been identified that satiate for a long time and help burn wrinkles on the stomach and sides:

1. Red fish is rich in proteins and omega-3 acids. Meets the daily requirement of healthy fats.
2. Avocado – Fatty acids allow you to break down carbohydrates. The oleic acid in the composition will prevent you from feeling a rumbling stomach if you suddenly forget to snack.
3. Coffee - breaks down fat compounds, helps the body burn calories, and gives energy for the whole day.
4. Chia seeds are especially good for breakfast. By swelling in the intestines, they block hunger receptors, you will feel full for a long time without extra calories.
5. Eggs are an affordable source of protein that can help curb your appetite throughout the day.
6. Red pepper – increasing body temperature dissolves fats. And the capsaicin component in the product actively breaks down lipids of all types.
7. Natural yoghurts are rich in quickly digestible protein.
8. Ginger is useful in weight loss due to the gingerol in its composition, which activates metabolism and stimulates gastrointestinal motility.
9. Oatmeal contains fiber, which can reduce the caloric content of the daily diet by 30%.
10. Lentils are rich in microelements, dietary fiber, low in calories and are available in every supermarket.
11. Spinach is rich in leptin, which improves energy metabolism and reduces cravings for unhealthy, sweet foods.

General information

In the modern world, most women and many men strive to have a flat stomach with elastic abs. Stereotypes rooted in modern society push us to fight for ideal forms. Therefore, all means aimed at losing weight and correcting shape are used. But even if the overall process of losing weight is gradually progressing, very often women find that it is not possible to remove fat from the so-called problem areas. One of these areas is the abdomen, from which fat deposits in women usually disappear very slowly. Effective and simple diets for losing belly fat will help speed up this process. How you need to eat right to reduce the amount of belly fat, and how to follow the best diets to quickly reduce the amount of fat deposits in this area, will be discussed in the article below.

Fat burning products

Fruit and berry mix
Such products are indispensable in the diet of those who want to get rid of extra centimeters in the abdominal area. It is important to include them in the menu for faster and more effective weight loss and fat burning.

• cabbage – has a negative calorie content;
• pineapple – contains bromelain, which breaks down fatty compounds;
• grapefruit - not only burns fat, but also reduces cravings for sweets and fatty foods, and is an excellent tonic;
• ginger – strengthens the immune system;
• cinnamon – activates metabolism, reduces cravings for sweets;
• celery - allows you to quickly and effectively get rid of extra centimeters at the waist;
• berries - rich in enzymes that fight subcutaneous fatty tissue and block the conversion of carbohydrates into fat;
• mustard – stimulates metabolism, improves gastrointestinal function;
• horseradish – burns lipids, actively promotes weight loss;
• goji – melts fat, improves digestion, removes toxins from the body;
• Garcinia Cambogia – normalizes the microflora of the gastrointestinal tract, promotes active weight loss;
• spirulina – stabilizes digestive processes, removes toxins.

Such products in the diet will provide a quick effect for a flat tummy, improve the health of the body and normalize digestion.

What products to exclude

To quickly lose weight in the stomach and get rid of fat deposits on the hips and sides, you need to give up sugar, flour and fats, if there are a lot of them in your menu.

• First of all, give up sugar, and at the same time eliminate packaged juices from your diet, since they also contain a lot of this component.
• Next in line are potatoes. It is recommended to consume it only if it is boiled or if it is from a very recently harvested crop. Fried potatoes are out of the question - they are harmful to your figure.
• No less harmful to the stomach and figure in general are foods that contain a lot of flour. Any buns, buns, white bread, pies, cakes, etc. It is highly recommended to exclude it from the menu.
• White polished rice contains starch, and it has an equally bad effect on slimness. However, you shouldn’t completely give up rice either - it’s better to just eat it a couple of times a week and in small quantities.
• And since muesli and instant cereals are generously loaded with carbohydrates, you need to stop buying them too.
• Meat broths will not help your figure either, because they contain too much cholesterol. Eliminate meat that contains fat from your menu.
• This list also includes smoked fish, mayonnaise and canned food.

Author of the article: Kartash Christina

Do you have breakfast?

Examples of dietary nutrition for losing weight in the abdomen and sides for women

Before you start following a diet, it is important to remember the rule, namely: eat in small portions, up to 200 grams. Small meals allow food to be digested quickly and not overload the stomach.

Menu for the week

To achieve the effect of losing weight in the abdominal area, you need to reduce the calorie content of the menu by 300 calories. The following diet, composed of healthy foods and aimed at burning fat, will help with this.

If you can’t last all 7 days, then choose three days - any combination from the weekly diet.

What foods should you not eat when losing belly fat?

Even the most fashionable diet will not help if harmful foods sneak into your diet. What should you give up first in favor of a flat tummy?

Need to exclude:

• fast food;
• candies, chocolate;
• ice cream;
• breakfast cereals;
• roast;
• sugar;
• smoked meats;
• sweet and carbonated drinks;
• salo;
• bakery;
• mayonnaise;
• fatty cheeses;
• margarine, butter;
• chips.

Drinks for quick weight loss

It's so simple - you drink delicious drinks before meals to quickly lose weight, and the extra pounds...

Permitted and prohibited

A healthy diet that burns fat around the waist consists of natural, simple foods and dishes. It is quite extensive.

A diet for a thin waist includes:

1. Turkey, rabbit, chicken, veal.
2. Lean fish, squid and other seafood.
3. Fermented milk drinks and milk with fat content up to 3%.
4. Cottage cheese, cheeses with fat content up to 10%.
5. All types of greens, non-starchy vegetables.
6. Unsweetened fruits and berries: in moderation - about 250 g per day.
7. Cereals: buckwheat, oatmeal, brown rice.
8. Vegetable oil: no more than 2 tbsp. l. per day.
9. Drinks: natural coffee, black and green tea, rosehip infusion, sugar-free fruit drinks, vegetable juices.

You will have to exclude everything that contributes to fat deposition:

1. Industrial semi-finished products and any fast food.
2. Chocolate, candy, jam, honey, pure sugar.
3. White bread and premium flour products, including pasta.
4. Potatoes, semolina.
5. Margarine, spreads, butter, lard, full-fat sour cream, cream.
6. Sausages, pickles, canned food of all kinds.
7. Ready-made sauces: mayonnaise, ketchup.

Due to their high calorie content, legumes, nuts, beets and sweet fruits should be avoided in the first 2-3 weeks of the diet. In the subsequent period, they are allowed on a limited basis: no more than once a week.

Myths and reality: answers to questions

What myths are hidden behind low-calorie and healthy foods? As a rule, these are generally accepted statements.

Nutritionist advice

Before going on a diet or starting to eat healthy, it is important to consult a nutritionist and take into account all existing problems with the gastrointestinal tract or other organs. A good nutritionist will definitely familiarize the patient with the following nuances in losing weight:

1. Avoid relying on diet foods such as unsweetened cola or diabetic supplements. They will not saturate the body and can slow down the metabolism.
2. Insomnia has a detrimental effect on the body, makes it difficult to lose weight, and the consequences of the syndrome necessarily affect fat sides and a large belly.
3. You should not overuse salt, which retains fluid in the body and causes edema.
4. It is important to know when to stop – even with healthy foods.

Considering these recommendations, you can quickly and efficiently lose weight using simple, affordable ingredients.