The Most Effective Belly Melting Diet

The Most Effective Belly Melting Diet; Fat in the belly area is a condition that affects us negatively in terms of both health and aesthetic concerns seen in many people in the USA. Fat is more common in men than in women. In women, this situation is more common after the age of 40, due to the low secretion of the estrogen hormone. In this article, you can find nutritional advice that you can apply to remove fat around the belly. Best And Effective Ways To Lose Belly Fat. We noticed that this article attracted a lot of attention and we added a diet list by opening the subject more.

What is fat in the belly area?

A diet rich in processed foods, sugar, white flour, saturated fat and trans fat causes an increase in fat in the belly area. The fat seen in the belly area is a situation that can cause more troublesome results compared to the fat in other areas. This fat can pose the risks of health problems such as heart disease, stroke, and Type 2 diabetes. The most accurate method that can be done to eliminate the disease risks is a healthy diet.

Belly Fat

What is the effect of nutrition on fat around the belly?

Consumption of foods with high fat content, ie excess calorie intake, increases the fat that develops around the belly. You can reduce saturated fat intake by reading the labels of the foods you consume. In addition, increasing your consumption of fruits and vegetables and controlling the portion will help you fight fat. Fast food style foods are high in fat. This causes both weight gain and fat around the belly, and this increases the risk of various diseases. For this reason, not neglecting your controls and talking to a dietician will benefit you in this process. Our first suggestion to get rid of the fat around your belly area; If you have a habit of consuming fast food, you will get rid of it. You can change your eating habits with healthy foods that you can consume quickly at home. For example, if your pace is intense during the day and you have to snack quickly, having fruits with you and consuming these fruits at your snacks can be a good step in changing your eating habits.

Does alcohol consumption increase the fat around the belly?

Alcohol consumption can cause the high calories in its content to be directly mixed into the blood and stored as fat. For this reason, limiting your alcohol consumption can reduce the fat in the belly area. There are 7kcal in 1 gram of alcohol, which indicates that it contains higher calories than other foods. (Carbohydrate 4kcal / 1g, protein 4kcal / 1g, fat 9kcal / 1g). In addition, studies have proven that alcohol acts on hormones and causes a feeling of hunger.

The Most Effective Belly Melting Diet

Do trans fatty acids increase fat?

In a study conducted at Wake Forest University; It has been shown that margarine, pastry products, cookies and frying-type meals produced from hydrogenated oils increase the fat that develops around the belly-waist-belly more because of the trans fatty acids and the fatness develops around the waist-belly compared to other regions. Foods containing trans fats:

  • Fried potatoes,
  • Donat (Donuts),
  • Cakes,
  • Red meats,
  • Cheese and cream,
  • Industrial fats,
  • Chocolate bars
  • Potato chips.

How does the fat in the belly area affect the diseases?

Studies have shown that the development of fat around the belly;

  • Osteoporosis,
  • Dementia (forgetfulness),
  • Alzheimer’s,
  • Diabetes,
  • Colon cancer,
  • Metabolic syndrome,
  • High blood pressure
  • shows that it causes health problems such as.
The Most Effective Belly Melting Diet

What should we do to get rid of belly fat?

1) Consume foods high in fiber. (Whole grain bread, whole wheat pasta, unrefined grains, oats, flaxseeds, pears, figs, dried fruits such as dried plums, dried apricots, legumes such as chickpeas, lentils, nuts and oil seeds, peas, turnips, beets , cauliflower, cabbage) Golden Rules For Losing Regional Weight

If you consume the fruit itself instead of drinking the juice, you also get the fiber from the fruit. For this reason, prefer to consume fruit directly instead of fruit juices.

2) Consume green tea and blueberries. According to the American Journal of Nutrition; Green tea and regular exercise are said to aid weight loss. Green tea contains catechins and these catechins increase calorie expenditure in the body and decrease the fat that develops around the waist. Studies on blueberry consumption have found that individuals with high consumption of blueberries have less fat in the waist area.

3) Stay away from trans fats. (Studies on trans fats have shown that the risk of disease and waist circumference are high in individuals with high consumption of foods with high trans fat content.

4) Consume your meals frequently and little by little. If you eat portion control frequently, you will feel less hungry and not suddenly feel hungry, so you don’t eat extra calories.

5) Avoid high-fat foods. (Although nuts contain healthy fats, excessive consumption will cause fat around your belly. 2 walnuts, 5-6 pieces of hazelnuts, almonds, which you can choose for your snacks, correspond to 1 portion.

6) Take a sit-up 1-2 hours after dinner, do exercises that work the abdominal area. Regular exercise will also speed up your weight loss process.

7) Consume vegetables. Vegetable consumption will stay longer in your digestive system thanks to the fiber in its content and will not gain weight when you consume it in appropriate portions due to its low calorie content.

8) Choose the right oils. Choose olive oil in your meals. Studies on the Mediterranean Diet have shown that olive oil consumption has positive effects on diseases such as cardiovascular diseases, cancer, obesity, and Alzheimer’s.

Healthy oils:

  • Olive oil
  • Coconut oil
  • Hazelnut oil

Ketogenic Diet and Ketosis Guide

Exercise

Diet alone cannot do the whole work, you have to do some exercise to burn those extra calories so that to lose excessive fat from your body. If you want to get rid of belly fat quickly, start practicing these exercises immediately. Belly Melting Exercises

  • Perform cardio: You cannot just burn the belly fat area and say Yeah! Now I’m lean and slim because this is not possible, in order to lose belly fat you have to work all over your body and slowly you’ll see the difference. Cardio is the best exercise to lose fat fast as it works all over the body and burns more calorie, it also increases the metabolic rate. Some cardio exercises you can include are: Running, Cycling, Jumping ropes, Swimming, etc.
  • Resistant training: For all those who think weight training will lead to increase more weight, than you are wrong, even a 2006 study in International Journal of Sports Nutrition and Exercise Metabolism suggest that, if you’ll combine both resistant training and cardio (aerobic) exercise then it will be more effective than cardio alone in getting rid of belly fat. In weight training, you just have to focus on the same formula ‘eat less burn more’ and you’ll lose weight faster.
Belly Fat Workout

Sample diet list to reduce belly fat

Drink 1 glass of warm water after waking up. Consume 1 apricot.

MORNING:

(Have your breakfast up to a maximum of half an hour after your waking time)

Your alternatives:

ALTERNATIVE

  • 1 cup of herbal tea (green tea-white tea)
  • 1 boiled egg (you can flavor it with spices.)
  • 1 thin slice of fat-free white cheese
  • 1 thin slice of bread (bran, whole wheat, rye)
  • 5 olives or 2 walnuts
  • Cucumber, parsley, arugula.

ALTERNATIVE

  • 1 cup of herbal tea (green tea-white tea)
  • 1 thin slice of fat-free cheddar cheese and 2 thin slices of fat-free toast (bran, whole wheat, rye)
  • 5 olives or 2 walnuts
  • Cucumber, parsley, arugula.

ALTERNATIVE

  • 1 cup of herbal tea (green tea-white tea)
  • 1 egg + 1 small tomato + 1 pepper + 1 dessert spoon of olive oil and menemen
  • 1 thin slice of fat-free white cheese (you can add black cumin seed)
  • 1 thin slice of bread (bran, whole wheat, rye)

ALTERNATIVE

  • 4 tablespoons of oatmeal + 1 glass of low-fat milk (you can also try lactose-free milk if it causes indigestion) + 1/2 banana + 1 teaspoon honey

NOTE: Consume alternatives alternately.

2.5-3 HOURS AFTER

snacks

1 handful of fruit (the day you consume the 4th alternative, eat 2 walnuts or 6 raw almonds at this meal. You can drink tea or coffee without sugar.)

2.5-3 HOURS AFTER

NOON:

  • Half a bowl of soup (if not available, you can add half a bread right.)
  • 3-4 meatballs size meat / chicken / fish (60-90 grams) (If chicken is consumed, its skin will not be eaten.) Or 6-8 tablespoons of legumes
  • Half portion salad (squeeze lemon, do not add oil and salt)
  • 1 thin slice of bread (bran, whole wheat, rye)

2.5-3 HOURS AFTER

snacks

  • 1 plain mineral water (squeeze lemon)
  • 1 tea glass of chickpeas or 2 small whole wheat breadcrumbs

2.5-3 HOURS AFTER

EVENING:

  • 6-8 tablespoons of vegetable meal with olive oil
  • 1 cup (4 tablespoons) yogurt or 1 cup buttermilk
  • Salad (without oil or salt, you can squeeze lemon)
  • 4 tablespoons of bulgur rice or 2 thin slices of bread (bran, whole wheat, rye)

2.5-3 HOURS AFTER

snacks

1 cup of kefir or 4 tablespoons of activia yogurt (plain)

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