1.- Limited carbohydrates to reduce hunger and lose weight quickly
The most difficult thing for some people is to lose the fat around the abdomen.
The abdominal fat is unsightly, annoying to dress, and above all, it is not healthy.
Here I will tell you what kind of foods you should eat and how to change your eating habits to lose abdominal fat without suffering from hunger, and what type of exercise routine you must make at least 3 times a week.
Diet-to-lower-belly
do abdominal exercises will not help you to burn fat the abdomnen, you help your tummy look flat and attractive, but this only if you remove the fat that covers your belly.
If you want to lower the belly to do the 7 tricks to lose abdominal fat and follow this diet:
1.- Limits the carbohiratos to reduce hunger and lose weight quickly
down-the-belly-2
remove carbohydrates from your diet is an excellent way to lose fat from your belly.
Many studies over the past 15 years have proven that a diet low in carbohydrates it is best to lose weight a diet low in fat, with the low-carbohydrate diet reduces the appetite and lose weight more quickly. (1) (2)
Carbohydrates are a source of quick energy, but if you don't use the energy immediately after eating, carbohydrates are deposited in the form of fat, increasing your abdominal fat.
If we limit the intake of carbohydrates, we force our body to turn to other sources of energy, such as fat, forcing our body to burn abdominal fat as an energy source.
Limit your carbohydrate intake to 50 grams a day. This will help you to lose weight more quickly.
Carbohydrates allowed will be in the form of vegetables that are low in calories. You should also limit the fruits, which are not going to consume during the diet in excessive amounts (with two servings per week).
2.- Eat more high-quality protein may be the best long-term strategy to lower abdominal fat lose
protein is the best macronutrient to reduce cravings, increase your metabolism, and help you eat fewer calories. (3)
If your goal is to lose weight, adding protein to your diet is the best way to do it.
At lunch and at dinner, half the plate should be of high-quality protein.
For example you can add to your diet: skinless chicken, turkey meat, fish or beef.
At breakfast or at dinner, the eggs are very important. In this way, we make sure that our body is not going to go to the muscles as an energy source, (especially protein) and that the contribution will be sufficient to generate muscle mass due to exercise that we will do
some studies recommend increasing the protein up to 25 to 30% of calories. This should be for a limited time or cyclical, and must avoid it patients with kidney problems.
3.- Includes Fiber-rich foods to remove hunger
The fibers have a digestion that consumes a lot of energy, regularized the intestinal transit, and avoid the sudden increases in blood glucose, which is then continue with a sharp drop in the same, which gives sensation of appetite.
The fiber helps you to reduce hunger. For lunch or dinner, be sure to include foods high in fiber.
The fiber found in vegetables such as asparagus, spinach, green leafy vegetables and legumes (such as peas, and lentils)
4.- Avoid sugar… and avoid sugary drinks like the plague
down-the-belly
The sugar is very bad for your health.
Several studies have shown that sugar has harmful effects on metabolic health. (4)
The table sugar, contains fructose and glucose, the problem with fructose is that the liver can only metabolizarla up to a certain point, the rest is converted to fat.
If you eat too much refined sugar takes you to increase the fat from your belly. (5)
The increase in the abdominal fat can lead to insulin resistance and metabolic problems.
Sugary drinks are a worse. The brain does not register as well as the calories taken that solid calories, when Thomas sugary drinks you end up eating more calories.
Sugary drinks increase 60% the risk of childhood obesity by each sugary drink daily. (6)
5.- Eat healthy fats Avocado
is the myth that all type of fat. If you eat healthy fat as long as you don't pass your daily caloric requirement are not going to get fat, you should avoid processed fat and trans fat.
All feedlots in excess, but our body cannot live without fat, the fat in a food to live.
Quality fat such as olive oil, coconut oil, avocado, nuts, walnuts.
One of the best types of diet that you can follow is a diet high in healthy fats such as the ketogenic diet.
6.- Take water in abundant quantity drinking-water-thinned
adequate hydration is very important. Decision of 2 to 3 liters of water a day. An excellent idea is to drink three or four cups of green tea during the day, obviously without sugar. Two cups of coffee, if we like, it speeds up the metabolism and helps to burn fat
7.- Do aerobic exercise to effectively reduce abdominal fat
do aerobic exercise is very important for many reasons.
It is one of the best things you can do to live a healthy and avoid getting sick.
I'm not talking about abdominal exercises, but aerobic exercises such as jogging, swimming, cycling, etc.
The aerobic exercise (such as running or nothing, etc) has been seen in several studies is very effective in reducing abdominal fat. (7)
Do aerobic exercise helps you to prevent you to gain the weight you lost.
I recommend doing 45 minutes of aerobic exercise 3 to 5 times per week.
Example 1 day a menu of a diet to lower belly
Breakfast:
2 beaten eggs are studs.
Lemon juice and
50 grams of fat cheese
Lunch:
250 grams skinless chicken with spinach salad, garlic and lemon juice.
Dinner:
1 1 serving of fish green salad or broccoli
collation:
1 cup of broccoli
1 cup of yogurt.
Sample menu
2 Day 2 Breakfast: scrambled eggs with ham
1 cup of green tea
Lunch:
250 grams of fish
1 cup of broccoli
Dinner:
1 Can of tuna fish
1 tablespoon of mayonnaise
Collation:
15 almonds
3 day sample menu
Breakfast:
2 eggs
1 cup of black coffee
Lunch:
250 grams of meat rib eye
1 cup of Avocado
Dinner:
200 grams of chicken
1 cup of romaine lettuce