The diet to lose belly fat can generate excellent results in burning localized fat. If done correctly, the effects of this diet – reduction of abdominal fat – can be seen in up to a week.
But for this to happen effectively, you must be aware of some recommendations. With that in mind, Growth has prepared a complete guide on how to go on a diet to lose belly, presenting exclusive tips and indicating the best foods for this diet.
Tips To Enhance The Diet To Lose Belly
To enhance their diet to lose belly quickly, many people make the mistake of drastically reducing the number of calories ingested and acquiring the habit of skipping meals.
However, these habits are highly harmful to health and can generate a rebound effect; the individual may even lose weight quickly, but the probability of gaining the weight lost will be greater.
Therefore, to dry the belly quickly and healthily, it is necessary to follow the following recommendations:
- Eat five to six meals a day, with three-hour breaks in between.
- Invest in thermogenic and probiotic foods.
- Invest in a menu with various types of food.
- Drink two liters of water daily.
- Include thermogenic drinks in your diet.
- Practice aerobic exercises focused on the abdominal region.
Top Foods On The Diet To Lose Belly Fat
The primary way to get the belly dry quickly and effectively is food. Therefore, it is essential to assemble a diet with foods rich in nutrients and low in calories.
Similarly to the low-carb diet and cutting, the diet to lose belly also requires a decrease in the number of carbohydrates ingested. This is because straightforward carbohydrates (foods based on white flour, sugars, white rice and processed foods) have a high glycemic index, which causes more significant fat accumulation.
So eliminating simple carbs is the first step. However, this does not mean that losing belly fat is an incomplete diet. On the contrary, the diet must be rich in fiber, protein and good fats.
Check out the primary sources of these macronutrients:
Fiber is essential in a fast weight loss diet because fibers, in addition to helping with intestinal transit, have a significant effect on the feeling of satiety, which helps to inhibit hunger and, consequently, the desire to eat compulsively. Therefore, the diet to lose belly needs to be rich in fiber.
The primary sources of fiber are:
- Grains (brown rice, corn, flaxseed, oats).
- Whole bran and flour.
- Legumes (beans, lentils, chickpeas, peas, soy).
- Vegetables and fruits.
Some studies show that a protein-based diet has excellent results in reducing weight and body fat.
Like fiber, protein generates a more incredible feeling of satiety, which reduces hunger and food compulsion. But the main advantage of protein is its thermogenic effect, which is directly related to burning abdominal fat.
Unlike carbohydrates and fats, proteins are not stored in the body. Therefore, your digestion is faster, generating less fat accumulation.
The primary sources of protein that should be included in the diet to lose belly are lean meats, eggs, milk, legumes, nuts and seeds.
Thermogenic foods require a lot of energy to be digested, which helps in caloric expenditure and, consequently, in the burning of localized fat.
The main thermogenic foods are coffee, green tea, ginger, cinnamon, pepper, apple cider vinegar and guarana powder.
Probiotic foods are rich in bacteria that support the health of the digestive system. And why can it help to dry the belly? For two reasons: consuming probiotic foods helps improve intestinal transit and combat constipation. Therefore, these foods are essential to deflate the stomach.
Probiotic food sources: kombucha, kefir, plain yogurt and fermented milk.
Good fats are also essential in the diet to lose belly fat. That’s because they also help with the feeling of satiety.
The primary sources of good fats are avocado, nuts, Brazil nuts, olive oil, fish, flaxseed and chia.
Diet To Lose Belly And Gain Muscle Mass
Regular physical exercise is essential for drying the belly quickly and efficiently. Training, when combined with diet, can increase muscle mass, decrease the amount of localized fat and also helps in cardiovascular health and the treatment of diabetes.
The training aimed at hypertrophy is an excellent ally in reducing abdominal fat. However, the most suitable exercises to lose belly fat are aerobics, which are:
- abdominal exercises.
Using Dietary Supplements To Lose Belly Fat
Even following these tips to the letter, there may be a deficit of vitamins and other essential nutrients for the body. Therefore, it is widely recommended to use supplements in the diet to lose belly fat.
The most common in the diet to lose belly and for hypertrophy is whey protein, a supplement rich in proteins of high biological value that will help you burn fat and gain lean mass quickly.