Diet to lose belly: see menu to lose weight
Losing belly is the desire of many people, and food is usually directly related to the fat located in this region. Most of the time, this accumulation of fat comes from the intake of simple carbohydrates, present in breads, pasta, sweets, soft drinks and alcoholic beverages.
In addition to the aesthetic discomfort, the belly is often a risk factor for cardiovascular health. Cholesterol, hypertension, diabetes and other health problems can arise when the waist is larger than indicated.
If losing belly is on your list of goals, some foods can speed up fat burning and help with that goal.
How to diet to lose belly
1. Fish and seafood
Inflammation is a major contributor to weight gain. Fish and seafood, being rich in omega 3, an essential fatty acid, help to deflate fat cells, acting to control the problem and helping to lose belly. In addition, these foods also accelerate the transformation of glucose into energy, preventing it from being stored in the form of fat. The inclusion of these foods in the menu can be done at least three times a week.
2. Safflower oil and other functional oils
Functional oils act on the metabolism of fats, increasing the breakdown of fatty acids for energy production and, consequently, decreasing fat reserves. Safflower oil and coconut oil also act to speed up metabolism.
3. Yogurts with probiotics
Some lactobacilli produce a type of fat, CLA (conjugated linoleic acid), which is capable of reducing the percentage of fat. In addition, this type of food has the basic function of balancing the intestinal flora. A study published in 2006 by the scientific journal Nature showed that the bacteria present in the intestinal flora of people with obesity are very different from those of people with adequate weight. The finding suggests that the inadequate absorption of fats in the intestine, which occurs in people with impaired flora, may be related to weight gain.
Probiotics also benefit the functioning of the intestine, reducing gas-related belly bulging and trapped intestines. Some examples of probiotic foods are yogurt with lactobacilli.
4. Integrals
Whole grains are rich in fiber, which are important allies in the process of losing belly. The first reason is that consuming fiber with plenty of water helps to improve intestinal transit, which prevents the belly from becoming bulged and swollen. In addition, fiber-rich foods tend to have a lower glycemic index. This is because the fibers slow down the absorption of glucose from food, avoiding spikes in blood glucose and the hormone insulin, responsible for bringing sugar into cells. The carbohydrates with the lowest glycemic index are: sweet potatoes, manioc, brown rice and chia.
5. Red fruits
The purplish-red berries (raspberry, blackberry, strawberry, cherry, jaboticaba, blueberry, watermelon and purple grape) are powerful allies to lose belly. Phytochemicals with antioxidant action exist in the peels of these fruits, such as anthocyanin, which keeps the circulatory system efficient, improving tissue irrigation and helping to burn abdominal fat. It is recommended to consume one or two cups a day, without added sugar.
6. Green tea
In addition to acting on the central nervous system by accelerating metabolism and increasing body temperature, the xanthines (caffeine, theophylline and theobromine) present in coffee, green tea, black tea, mate tea and chocolate increase the mobilization of stored fats, helping to lose belly . You can have a cup of tea 30 to 40 minutes after lunch and dinner, with special care not to consume it before going to sleep (which can disturb sleep) and if you are hypertensive, because these substances increase blood pressure.
7. Hibiscus tea
Research published in the Journal of Ethnopharmacology of the International Society of Ethnopharmacology concluded that hibiscus tea is capable of reducing adipogenesis, a process in which cells mature and become capable of accumulating fat, that is, it is an excellent ally for losing belly. It is not yet clear which substance is in the drink that is responsible for the benefit. However, it is believed that the antioxidant action of anthocyanin and quercetin flavonoids contribute to reducing fat deposits.
8. Ginger
Ginger is a thermogenic food, which helps to speed up the metabolism and increase fat burning, being an excellent support for the project to lose belly. Gingerol, the main compound, has antioxidant, antifungal and anti-inflammatory functions, inhibits platelet aggregation, preventing the appearance of thrombi. The indicated amount of ginger is two small slices a day. This is enough to have a thermogenic effect.
9. Olive oil
Research carried out by the Salud Carlos III Institute in Spain, in partnership with the University of Cambridge, in England, points out that the daily intake of olive oil prevents the formation of fats in the waist region. The study was published in the journal Diabetes Care and states that the monounsaturated fats present in olive oil prevent the accumulation of fat in the region.
Olive oil is an excellent food to prevent cardiovascular diseases, since it has anti-inflammatory components that act in the vessels, reducing the aggregation of fatty plaques. Three tablespoons a day of raw food (cooking turns healthy fat into villain) is enough to reap the benefits.
10. Water
All of our body’s reactions depend on water. To burn fat, eliminate toxins, the intestine to function properly and avoid fluid retention we need to drink water.
Menu
Example of a diet menu to lose belly :
Meal | Suggestion |
Breakfast | 1 jar of plain yogurt + 1/2 tablespoon of coconut oil. 2 whole toast, 1 boiled egg and 1 fruit |
Morning snack | 1 cup (coffee) of nut mix (chestnuts, almonds and walnuts) |
Lunch | 1 dessert plate of lettuce and arugula with 1 tablespoon of extra virgin olive oil. 1 boiled potato or 1 flat plate of wholegrain pasta with tomato sauce. 1 medium fillet of grilled hake and 1 tablespoon of braised cabbage. |
Afternoon snack | 1 jar of low-fat plain yogurt, 1/2 cup of red fruit tea (raspberry, strawberry and blackberry) and 2 tablespoons (oat) of rolled oats or oat bran. |
Dinner | 1 dessert plate of purple lettuce, cherry tomatoes and cucumber with 1 tablespoon of extra virgin olive oil. 1/2 spoon of cooked rice or pumpkin, 1 slice of pan meat and 1 natural pineapple juice with ginger. |
Supper | 1 plain yogurt |
This example can vary according to the eating habits and needs of each individual, but from it we can see that one should not restrict the diet by eating very little in some periods and exaggerating in others.
Remembering that when thinking about adhering to a diet, the best thing to do is to seek help from a professional, such as a nutritionist, nutritionist or endocrinologist.
What not to do in the diet to lose belly
- Sleep little : During sleep our body produces leptin, a hormone capable of controlling the feeling of satiety throughout the day. Therefore, people who have difficulty sleeping produce lesser amounts of leptin. The consequence of this is excessive intake of calories during the day, as the body does not feel satisfied
- Drinking soda: Eating more calorie drinks only increases the danger of increasing weight and drinking liquids that contain gas, such as sodas, causes the stomach to dilate and impair the absorption of nutrients. The person feels falsely satisfied, returns to hunger shortly afterwards and, worse, ends up extrapolating in the consumption of food at the next meal.
- Eating fast : The feeling of satiety, that is, that we are satisfied, is sent by the brain to our body approximately 20 minutes after we start eating. Those who eat fast, end up consuming more than they should, as they do not give adequate time for the brain to perceive satiety
- Spending too much time without eating: Diets that involve fasting for long periods are harmful to the body. The orientation is to eat every 3 hours, and the period without eating should not exceed the maximum of 4 hours.