Learn how to eat to get rid of belly fat and keep it perfectly flat. How to make a menu to maintain normal weight. Most girls want to find one healthy yet effective diet that will help you quickly flatten your stomach and lose weight. Yes, exactly quickly, because quite often there are cases when you need to get in shape in a matter of days. But do not hope that only one diet will help to cope with such a difficult task.
Constant use of fast, express diets, which involve the use of a limited number of calories, as a rule, gives only temporary results. And in the case of returning to the usual diet, extra pounds appear again. It takes a lot of work to get a lean and perfectly flat stomach.
An effective and efficient diet for the abdomen implies not only adjusting the habitual diet, but also one should not forget about regular exercise, which will help speed up the process of losing weight. Not a single, even the best modern diet, will give the desired result without physical activity.
When should you follow a diet to lose weight on the abdomen?
Doctors say that a woman's body contains a certain percentage of additional fat, which is necessary to ensure full hormonal metabolism and the functioning of the reproductive system. Typically, these fatty deposits appear in the buttocks, thighs, and of course, on the abdomen. The situation is greatly aggravated by the fact that women by nature do not have a hard press and to get it, you will have to work hard.
But the presence of a fatty layer in the abdomen does not always look ugly - a not embossed and soft tummy can also look very attractive. But, when there is an accumulation of too much body fat, this can negatively affect not only the appearance, but also significantly reduce a woman's self-esteem. In this case, the fair sex should think about a special diet that helps get rid of exactly those fatty deposits that appear in the abdomen.
The appearance of a rounded tummy can occur not only in overweight, but also in slender people. If the belly begins to bulge noticeably in a rather thin person, you need not only to choose the right diet for the belly, but also seek medical advice.
Causes of the appearance of fatty deposits in the abdomen
As a rule, fat deposits in this area appear as a result of a sedentary lifestyle, unhealthy diet and abuse of unhealthy, fatty and high-calorie foods, a lack of fiber and protein in the diet.
As a result, there is a violation of the correct metabolic process in the body, which is why an active accumulation of fatty deposits begins in the abdomen. Due to the lack of the necessary load, the oblique abdominal muscles become weak and flabby, lose their tone and strength.
Frequent stressful situations also play an important role - there is a strong emotional fatigue, as a result of which a feeling of constant fatigue appears. Therefore, the human body begins to produce cortisol in large quantities. This hormone causes an almost irresistible desire to eat something sweet, and the accumulated harmful calories are stored in the abdomen.
If the body is actively and in large quantities produces cortisol, the belly begins to grow very quickly and soon becomes noticeable. Such a symptom may be the first sign of the development of Cushing's syndrome. Therefore, it is necessary not only to adhere to special diets and consult a doctor, but also, if necessary, begin timely treatment.
Most often, women who have recently given birth to a child suffer from this problem. The fact is that during pregnancy, the muscles and skin in the abdomen are greatly stretched, and an intense accumulation of fatty deposits begins. But the same effect appears as a result of too frequent use of a variety of strict diets and fasting for weight loss of the abdomen.
Before starting the fight with a rounded tummy, you first need to try to accurately establish the cause that led to such an unpleasant consequence. To quickly correct the situation and get a toned tummy again, you need to use not only special diets, but also not to forget about the benefits of regular physical activity, due to which the process of losing weight will be much faster.
"Insulin belly": what to do?
If a fast diet is followed for some time, in which a large amount of fruits and vegetables are consumed, which make up most of the diet, a rounded tummy may not go away. In fitness, this phenomenon is called the "insulin belly".
Trying to satisfy a strong hunger with fruits, especially those that contain a large amount of sugar, the pancreas begins to work more actively and more insulin enters the blood, which does not correspond to the real load of the body. As a result, the subcutaneous fatty layer begins to increase in the abdomen and thighs.
In this case, it will be possible to get rid of a rounded tummy with the help of insulin control. To this end, it is necessary to follow a special diet for the abdomen, the menu of which will be based on foods with a low glycemic index.
You can also compose the menu yourself, but for this you will need to use a special table of the glycemic index of foods. But you can also use one of the developed nutrition plans - for example, the Kovalkov or Montignac diet.
Protein diet for belly weight loss
One of the most effective and quick diets for losing weight on the belly is dairy. And this is not surprising, because it is protein that contributes to the accelerated breakdown of body fat.
Protein provides fast saturation of the body, it is processed very slowly, thereby preventing the production of excess insulin. But the main advantage of protein diets is that after losing weight, the result will last for a long time, of course, if you do not eat kilograms of cakes and sweets every day.
Such a diet is very useful so that weight loss occurs not only at an accelerated pace, but also to be correct. To do this, you need to regularly perform simple physical activities, since as a result of the constant use of protein, muscles begin to grow stronger and stronger, and their depletion is prevented.
Among the diets developed for losing weight on the abdomen, the most effective is the chemical one, which was made by Osama Hamliy. This technique is designed for people with diabetic and pre-diabetic conditions, because it is with such ailments that the accelerated formation of fatty deposits in the abdominal area (abdominal fat) begins.
If you follow a chemical diet, the diet contains a large amount of protein and a minimum amount of carbohydrates. This technique is correctly balanced and contributes to the improvement of the metabolic process, due to which the correct consumption of fat reserves begins.
The main rules for losing weight belly
A diet for losing weight in the abdomen is selected strictly on an individual basis, taking into account the characteristics of your own body. However, in order not only to preserve the result obtained, but also to conduct a health course for the whole body, professional nutritionists advise to follow a few simple but important rules:
- You need to eat fractionally - during the day there can be up to 6 meals, but the portions are necessarily small, no more than 200 g.
- It is important to ensure that the required amount of protein enters the body, preferably that it is of animal origin. Therefore, the diet should contain a low-fat variety of meat (for example, beef or chicken), a variety of seafood (shrimp is very useful for the body), cottage cheese and chicken eggs.
- Fast diets, which offer to get rid of 10 kg of excess weight in just a week, are very dangerous to health, since the diet lacks the nutrients necessary for the body to function properly. To maintain your own health, you need to eat foods that contain a large amount of valuable fatty acids at least once a day. These acids are found in olive and linseed oil, sea fish and almonds. These substances even help get rid of old fatty deposits.
- To keep the result obtained as long as possible, it is recommended to cook healthy cereals for breakfast. They contain a large amount of high-quality fiber, which has the ability to perfectly retain water, stimulates the absorption of food, as well as the process of its digestion, prevents bloating and the accumulation of gases in the intestines. But it is important that the grains are unpolished, boiled or whole. Before you start cooking porridge, you need to soak the cereal overnight, due to which the fermentation processes are activated. As a result, a variety of useful substances are released and accelerated.
- You need to eat several servings of vegetables and fruits every day. They contain valuable fiber, which provides a feeling of long-term satiety. And the pulp is full of valuable vitamins and minerals necessary to ensure the full functioning of the whole organism. However, you need to be very careful with raw vegetables, because if they are consumed in large quantities, there is a risk of severe flatulence.
- A diet for losing weight in the abdomen will be most effective if you drink plenty of fluids during it (preferably plain water). During the day, you must drink at least 2 liters of water, but not carbonated. The liquid helps to improve the quality of blood and lymph formation, due to which the metabolic process is improved, the intestines are effectively cleansed and decay products are removed from the cells at an accelerated rate.
If the goal is to get rid of the stomach, it is necessary to ensure that the diet does not contain foods that provoke increased activity of intestinal microbes. These include grapes, apples, whole milk, cabbage, beans. In order for a diet for losing weight in the abdomen to be most effective, you need to try to avoid:
- sugary carbonated drinks and store juices (they contain a large amount of sugar);
- a variety of sweeteners;
- sweets and other sweets;
- products that contain soda;
- alcoholic beverages;
- foods that contain hydrogenated fats and trans fats.
The list of products that will help you lose weight in the abdomen must be selected on a strictly individual basis, taking into account the characteristics of your own body and existing needs. If you have a feeling that after eating certain foods, there is a feeling of bloating, you should try to completely remove them from your own diet.
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