Best Diet Plan to Lose Belly Fat
Losing belly fat isn’t just about the perfect waistline or a flat tummy, visceral fat in the abdominal
area can be dangerous as it is strongly linked to diseases like type 2 diabetes, heart disease, and strokes. Thus, losing fat around the waistline has lots of
health benefits. The measurement of waist circumference above
40 inches (102 cm) in men and 35 inches (88 cm) in women indicates abdominal
obesity.
Here are
some diet plans that target the fat in the belly area and help to reduce abdominal
obesity.
Increase
your vegetable intake
Green vegetables are full of anti-oxidant and fiber. 2/3 of your plate should be veggies, replacing refined carbohydrates with fresh and healthy veggies like spinach, mushroom, asparagus, cauliflower, and broccoli helps to burn belly fat.
Cut carbs from your diet
A low carb diet is very effective to lose weight in the belly area. This has been supported by numerous studies that low carb diet leads 2-3 times more weight loss as compared to low fat diet. Dropping carb intake to 50 grams per day result in rapid weight reduction. However, particular high proportion of low carb diet might be dangerous, just avoiding refined carbs like sugar, alcohol, baked goods, potatoes should be sufficient.
Apple Cider Vinegar
Acetic acid, one of
the major components of apple cider vinegar (ACV) inhibits fat accumulation
and helps to lose belly fat. Additionally, it also acts as an appetite suppressant
and prevents people from overeating. ACV can be consumed in many ways like
diluting it with water and honey or mixing it along with olive oil in the salad.
Say no to sweetened beverages
Sweetened Beverages are rich in liquid fructose, which contributes to increase in fat in the belly area. It is best to completely avoid Sweetened beverage if
you want to reduce abdominal fat. Replace Sweetened drinks with simple water or lime water.
Reduce alcohol consumption
According to some studies, alcohol can increase appetite and food intake, and certain
types of alcohol are specifically associated with abdominal fat like the
consumption of beer is associated with abdominal obesity. Reducing alcohol
consumption is great for your weight loss diet plan.
Increase healthy fat diet
When you eat more fat, you can get less craving and can go many hours after meal and hence reduce the consumption of unhealthy snacks. Healthy fat is essential for the correct functioning of our body. Try to include these types of fat: Omega 3 found in fatty fish, flax seeds, green leafy veggies, omega 6 from vegetable oil, nuts and saturated fat found in meat, egg, ghee, dairy products.
Add
soluble fiber
Soluble fiber absorbs water
and helps to slow down food as it passes through your digestive system. Studies
show that this type of fiber makes you feel full, so you eat less and helps in weight
loss. It may also decrease calorie absorption from food. Blackberries,
avocados, flax seeds are rich sources of soluble fiber.
Add
some spice with Turmeric
Turmeric
has a direct effect on your abdominal fat tissue. It stops fat cells from
accumulating and spreading and it also stimulates cells to make new mitochondria which act
as a stomach for each cell to break down nutrients, so more fat can be broken
down.
Consume Manganese and
Magnesium
These vitamins prevent
the accumulation of excess fat in the abdomen by stimulating the function of
digestive enzymes. Mexican roots are rich sources of these vitamins or you can
supplement with tablet as well.
Along with the strict
diet plan, exercise is very effective at reducing belly fat. Aerobic exercise (like walking, running, swimming, etc)
has been shown to cause major reductions in belly fat in numerous studies.