Главная » List of foods for slimming the abdomen and sides - which foods lead to weight gain and which ones lead to weight loss

List of foods for slimming the abdomen and sides - which foods lead to weight gain and which ones lead to weight loss

List of foods for slimming the abdomen and sides - which foods lead to weight gain and which ones lead to weight loss

List of foods for slimming the abdomen and sides - which foods lead to weight gain and which ones lead to weight loss

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Greetings, my dear readers. Today I want to share with you the secrets of how to make your waist thinner. And of course, get rid of the hated fat on the sides. Have you thought about the next exercises? No, this is not about sports. It's no secret that some foods help us lose weight. Let's see what kind of food exists for losing weight on the abdomen and sides. And what not to include in your diet when losing weight.

Sometimes it happens that a person is not fat, but there is fat at the waist. It is very easy to check if it is normal for you. For this you will need a simple metric. For women, the normal waist is ≤ 80 cm, for men ≤ 94 cm. Anything more - abdominal obesity. Those. this is when excess adipose tissue is localized in the abdomen. This fat is called visceral fat.

Abdominal obesity is subcutaneous and intra-abdominal. The second is considered dangerous, since fat deposits are formed around vital organs. This affects the liver, kidneys, pancreas and even the heart.

What foods should be limited or excluded altogether

It is more important for you to first describe what food is best to exclude when losing weight. Because it makes sense to tell what is better for weight loss, if you do not reconsider your eating habits.

Sugar

Of course, we will start with sweets. Sugar is the main enemy of losing weight. Soda, fruit juices, and soft sugary drinks all lead to weight gain.

Recent studies have shown that sugar is bad for metabolism ( 1 )

A large amount of sugar is converted by our liver into fat ( 2 ). Very often, this fat is localized in the abdomen.

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Sweetened drinks like soda whet your appetite and you want to eat or drink something sweet. As a result, in a day you will accumulate more calories ( 3 ). Avoid sugar-filled sodas and packaged juices.

Don't add sugar to tea and coffee. And also give up sugar substitutes. Actually industrial sweeteners contribute to obesity, and do not help to lose weight. Read carefully what is written on the product label.

Eat fewer carbs

Today, a low-carb diet is 3 times more effective than a low-fat diet. This is confirmed by numerous studies ( 4 , [urlspan] 5 [/ urlspan]). They have shown that such a diet gets rid of belly and visceral fat.

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For the duration of the diet, exclude from the diet fast carbohydrates. In the future, keep their consumption to a minimum. For a quick weight loss, it is enough to reduce the daily intake of carbohydrates to 50 g. Such a decrease will moderate your appetite, and the body will receive energy by burning fats.

By the way, I was describing good low carbohydrate weekly menu. There you will also find simple and delicious recipes available.

Don't drink alcohol

Strong drinks are high in calories. Sweet wines, champagne, aperitifs induce a strong appetite and stimulate digestion. Even if you drink just a little, you will eat for two. A glass of dry red wine can be an ideal drink for those who are leaning towards the figure. And then only on holidays.

Don't get carried away with salt

It is better to undersalt food than oversalted. Salt abuse can lead to swelling. After all, it retains fluid in the body. Excess water is also excess weight. And the load on the heart.

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Salt can be substituted with other seasonings. Salads can be seasoned with lemon juice or natural yogurt. Sometimes you can also add a little mustard or horseradish to dishes. Spicy, too, should not get carried away, such seasonings stimulate appetite. By the way, what do you think - harmful or useful salt for us?

Fast food, pickles and smoked products

I do not argue - it is very tasty, but not healthy and too high in calories. Croutons and chips are fried in a large amount of oil. Needless to say, these foods are liver-damaging? And due to the oil, they are very high in calories. The same can be said for mayonnaise, even if this homemade mayonnaise. It can be perfectly replaced with natural yogurt or sour cream.

Smoked meats can be eaten sometimes. If you eat them a couple of times a year at the holiday table, nothing will happen to your waist. But if every day, you should reconsider your diet. The same can be said for the food served in fast food restaurants. Yes, delicious, but zero benefit, and oh so many extra calories. If you go to McDonald's a couple of times a year, there will be no harm. But if you are used to snacking there often - think about it. Or check out my article on how you can even there eat and not get fat ?

What foods will help in losing weight on the abdomen and sides

This type of food can help lower insulin levels. But it is he who is responsible for the fatty deposits on the abdomen. After 50 years, excess insulin also leads to diabetes mellitus. So, a list of foods that must be included in the diet.

Meat, fish, eggs

Our bodies are designed in such a way that as we age, it produces more insulin. Therefore, muscles and fat cells stop responding to it properly. And the increase in insulin leads to the accumulation of fat.

By changing your diet in favor of protein foods, you are protecting yourself from insulin resistance. Therefore, you are losing weight.

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There was one study done not long ago. The obese women were put on an 8 week diet. The menu for the week was different. So, when protein began to make up 30% of the total diet, women threw off more.

Optimal when complex carbohydrates your diet is 40%, fats 30% and proteins 30%.

Enrich your diet with foods that do not increase insulin. I wrote an article separately which foods contain a lot of protein.

Another easy way to increase your daily allowance is to add whey protein in a variety of meals, smoothies or snacks.

Nuts and Seeds

In 2014, Swedish scientists showed that saturated fat increases visceral fat. And here polyunsaturatedon the contrary, they improve lipid metabolism. A very high content of these fats in vegetable oils, which are found in nuts and seeds. Exceeding 750 calories per day in the form of PUF will lead to muscle gain. This has been proven by numerous experiments. The subjects did not gain a lot of fat, but the muscle mass grew.

Porridge, vegetables, whole grain bread

How does fiber help burn fat? The fact is that it is not digested, but it gives a feeling of fullness. You will eat less, and the body will replenish the missing energy by breaking down fat cells. But you need to understand that not every fiber will be equally useful. Viscous fibers are of great importance for burning fat. They bind water, turn into a gel-like substance. This gel fills the intestines ( 6 ).

Thanks to him, food moves through the stomach and small intestine very slowly. Nutrients enter the body at long intervals. This is why these fibers cause long-lasting feelings of fullness.

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By consuming just 14 grams of fiber daily, you can cut calories in your diet by 10%. In 4 months you will be able to reduce weight by 2-5 kg. ( 8 )

More information can be found in the article about fiber for weight loss. There you will also find a list of foods that are recommended to be consumed.

Acetic acid

Yes, yes, it didn't seem to you, we are talking about vinegar. Natural apple cider vinegar is considered the most beneficial. But you can also use the usual one. Enough 1-2 tablespoons a day. Just do not try to use it on an empty stomach. There are tons of dishes you can add it to. Vinegar goes very well with raw vegetables - in salads.

One interesting experiment was conducted with vinegar. Fat people consumed 8 tablespoons of vinegar a day for 2 weeks. This led to an overall decrease in body fat, and especially visceral fat. Scientists believe that acetic acid promotes protein synthesis during which fat is burned.

Green tea

Buy tea of ​​high quality, large leaf and naturally do not add sugar to the drink. To burn fat, you need to drink at least 3 cups a day. Studies have confirmed that green tea contains antioxidants called catechins. These substances actively burn calories, as well as visceral fat.

In addition, watch the video from Malysheva, where she discusses this issue:

Track exactly what you eat and how much

I will not surprise anyone if I say that all the troubles come from an unbalanced diet. We determine the usefulness and calorie intake "by eye". We didn’t have breakfast in the morning, there’s a cookie, there’s candy, a salad for dinner - well, I don’t seem to get better. But in fact, the scales show an up arrow.

If you want to lose belly fat, you need to follow these simple rules:

  • Calculate your daily calorie intake - to help you online calorie calculator,
  • Weigh the amount of food you eat,
  • Record the calories you eat during the day,
  • Pay attention to the composition of the products - BZHU,
  • For convenience, use the plate, you can enter the volume and weight of products into it.

I want to share with you my way of observing my diet. Monitoring your diet for two weeks will help you understand where changes need to be made. Believe me, when you start counting calories, keeping track of the amount of BJU, the weight melts before our eyes. Don't worry, you don't have to write your diet on a table all your life. If you do this sometimes, you will very quickly learn a balanced diet.

I have been keeping such a plate for 2 weeks (you can download yourself):

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Once every two to three months, I begin to weigh and record the calorie intake of all the foods I eat. It helps a lot to adjust nutrition and bring it back to a balanced track. Because sometimes you still break down and have to look at what you are breaking on the diet. You often fool yourself without observing your diet. Download this food diary for yourself and observe for 1-2 weeks. Believe me, you will learn a lot about yourself ?

Now you know how to burn belly fat. In addition to nutrition, of course, do not forget about sports. Motion is life, so be sure to check out my selection video exercises for slimming the abdomen and sides.

As always, I remind you about the updates - do not forget sign. I am waiting for you on my pages in social networks. Until next time!


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