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General Practice 2023

Diet to lose belly fat (includes 3-day cardápio)

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Diet to lose belly fat (includes 3-day cardápio)
Diet to lose belly fat (includes 3-day cardápio)

To lose belly fat, it is important to make some changes in eating habits, reducing consumption mainly of foods rich in sugars and fats, and starting or intensifying physical activity, such as weight training, running, walking or cycling, for example.

It is essential that the diet is rich in fiber, proteins and probiotic foods, as they favor the proper functioning of the intestine, improve the feeling of satiety and favor the gain of muscle mass, which is essential to accelerate the elimination of fat accumulated in the body.

Consultation with the nutritionist is important so that an assessment of body composition is carried out, the levels of fat and muscle mass are verified, and the best diet can be indicated. It is important that an adequate diet is accompanied by the practice of physical activity, which must be done according to the guidance of the physical education professional.


What to eat

Foods that should be consumed to lose weight and lose belly are:

1. Proteins

Foods rich in protein improve metabolism, favor the formation of muscle mass and decrease cravings, favoring weight loss and preventing the accumulation of fat at the abdominal level.

So, some protein-rich foods that can be added to your daily diet are skimmed milk, plain yogurt, skinless chicken, fish and low-fat cheeses such as ricotta and cottage cheese.

2. Good fats

Foods rich in good fats are important for the diet to lose belly, as they favor weight loss by reducing inflammation in the body and stimulating the production of hormones. In addition, good fats also improve intestinal transit and make you feel fuller.

Some of the food sources of this type of fat are seeds and nuts, such as pumpkin, chia, linseed and sunflower seeds, walnuts, almonds, cashews, peanuts and pistachios.

In addition, olive oil and flaxseed oil are rich in good fats and can be used to season foods.

3. Foods rich in fiber

Fibers are essential for the proper functioning of the body, as they favor bowel movements and food absorption, in addition to increasing the feeling of satiety and helping to control blood sugar levels. Fiber can be found in good amounts in the following foods:

  • Fruits with peel, such as orange, tangerine, strawberry, blueberry, raspberry, apple, pear, peach, plum and avocado;
  • Vegetables such as lettuce, tomato, broccoli, carrot, eggplant, pumpkin, cabbage, artichoke, green beans and asparagus;
  • Grains, such as lentils, chickpeas, and beans;
  • High-fiber carbs such as whole-grain bread, oatmeal, sweet potatoes, squash, whole-grain rice and pasta, which should be eaten in moderation.

Furthermore, to enhance the action of fibers, it is important to consume between 1.5 to 2 liters of water per day.

4. Probiotics

Some studies have shown that the imbalance of the intestinal microbiota can favor weight gain and the accumulation of fat at the abdominal level. In this way, it is indicated to consume foods that help improve the functioning of the intestine by restoring good bacteria, such as kefir, natural yogurt, sauerkraut or kombucha. Learn more about probiotics.

4. Thermogenic foods

Thermogenic foods help speed up metabolism and stimulate fat burning, being great aids in burning abdominal fat. Some of these foods are unsweetened coffee, ginger, green tea, pepper and cinnamon, and they can be consumed in the form of tea, along with green juices or used as a seasoning in meals. See the complete list of thermogenic foods.

What to avoid

In order to lose belly fat, it is important to avoid the consumption of certain foods, such as:

  • Alcoholic beverages, as frequent and excessive consumption of this type of drink can favor the accumulation of abdominal fat, especially in men;
  • Sugar and foods high in sugar, such as cookies, cookies, cakes, soft drinks, breads, processed juices and sauces, for example, as excess sugar is converted into fat, which is stored in adipose tissue, mainly at the abdominal level;
  • Fats, fried foods and processed foods, as these foods, in addition to being associated with increasing abdominal circumference, can also alter the metabolism of fats and the functioning of some hormones, like insulin, promoting changes in body weight, greater accumulation of fat at the abdominal level and increasing the risk of chronic diseases.

In addition, it is recommended to reduce the consumption of foods rich in carbohydrates, especially those that do not have large amounts of fiber, such as white rice, pasta, cornmeal, corn flour, white bread and potatoes without skin, for example. It is important that the decrease in the amount of carbohydrate consumed is progressively reduced and that these foods are replaced by options rich in fiber.

Diet menu to lose belly

The following table shows an example of a 3-day diet menu to lose belly fat:

Meal Day 1 Day 2 Day 3
Breakfast 1 cup unsweetened coffee + 3 hard-boiled eggs + 3 slices of avocado + 1 slice of wholegrain bread + 1 orange 1 cup of unsweetened lemon tea + 150 ml of plain yogurt with 1 teaspoon of chia seeds and 1 cup of sliced strawberries 1 cup unsweetened green tea + 2 small pancakes (made with banana, oatmeal and cinnamon) with 1 teaspoon peanut butter in each + 1 tangerine
Morning Snack 30 grams of dried fruit (walnuts, almonds and hazelnuts) + 2 thin slices of low-fat cheese 1 small banana, sliced with 1 teaspoon flaxseeds 1 cup unsweetened hibiscus tea + 1 pear
Lunch/Dinner 90 grams of oven-baked salmon with rosemary and lemon and baked potato with skin with 1 tsp olive oil + 1 cup eggplant chips (cut the eggplant into thin slices, add a pinch of herbs thin to taste and place on a platter in the oven with a little olive oil and leave until crispy) + 1 peach Mixed salad of arugula, cherry tomato and onion with 10 grams of toasted almonds + 1/2 apple cut into pieces + 60 grams of grilled chicken strips and 30 grams of mozzarella cheese. Season with 1 teaspoon of olive oil and 1 teaspoon of apple cider vinegar and accompany with 2 slices of wholegrain toast 1 eggplant stuffed in the oven with 90 grams of tuna (can be seasoned with onions and paprika, for example) and 1/2 cup of brown rice + 1 slice of melon
Afternoon Snack 1 cup unsweetened ginger tea + 2 slices of whole grain toast with homemade guacamole 1 apple in the oven with cinnamon 150 ml plain yogurt with 1 tablespoon rolled oats and 1/2 sliced banana

The quantities included in the menu may vary according to age, gender, physical activity and whether or not you have other diseases, so it is important that the nutritionist is consulted so that a complete evaluation is carried out and a nutritional plan suited to your needs. Check out a complete plan to lose belly fat in 1 week.

In addition to food, it is important to perform physical activity on a regular basis, and should be practiced with a moderate to strong intensity. In addition, if you want to define the abdomen, it is important to include resistance exercises to favor the increase in muscle mass, and it is recommended to have the guidance of a physical education professional so that the most appropriate exercises are indicated according to the desired objective.

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