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13.05.2016
By ShanThere are some foods which are very easy to digest and do not produce harmful toxins, starch or fat. Apples – It contain high source of soluble fiber and carbohydrate and are less in starch and fat contents. Bananas – This fruit contains a lot of carbohydrates which produces high energy to the body. Mangoes and Oranges –Mangoes contain carbohydrates and natural sugar and oranges are rich in Vitamin C which increases the level of metabolism in the body. Calories Burning food  – Foods like cabbage, watermelon, blueberry, beetroot and broccoli burn the calories by giving the body enough time to flush toxins.
Sardines – Sardines are packed with high contents of fish oil and high protein which burns fat. Oats are high in fiber, which means stomach is fuller for longer, reducing appetite and thereby decreasing calorie intake help. Although there are a few studies that have suggested green tea helps boost weight loss, there is also evidence (in a study published in The Journal of Nutrition) that green tea targets belly fat and can make it the first area targeted during weight loss. Research suggests that the consumption of high amounts of refined grains, basically refined carbohydrates, such as white bread, refined-grain pasta and sugary drinks may encourage greater levels of belly fat. If you are serious about your desire to lose belly fat, you need to stop indulging in junk food. To lose belly fat, reduce your calorie intake by at least 500 calories below maintenance, but don’t go below 1200 calories if you are a woman or 1800 if you are a man. To stave off hunger, to ensure your body is getting sufficient nutrition and to avoid it from holding onto fat reserves too tightly, eat little and often.
Furthermore, when you are reducing calories the body’s first instinct is to hold onto that belly fat with a vengeance, just in case you are starving and don’t know where the next meal is coming from. These foods are natural and not processed foods which makes it easy to digest in the stomach.
This vegetable also helps in flushing out the excessive fat that gets deposited in the body. Avocados – Eating avocados helps to keep your cholesterol low and allows you to feel fuller, longer after you have eaten. Almonds – Eating a handful of almonds will curb your appetite and help improve your digestive tract. Eggs – Eating eggs for breakfast can lower your calorie intake for the rest of the day by more than 400 calories. Olive Oil – Tastes delicious and is full of healthy heart fats that fight off bad bacteria in the gut! I'm a Holistic Nutritionist, CPT, CES or AKA "The Nutrition Ninja." I'm here to help keep YOU informed on the BEST and most effective Healthy Fat Loss strategies. Whether you have a lot of belly fat to lose or you just need to burn a little belly fat, you need to pay careful consideration to your diet.


Research suggests that a diet rich in MUFA may be more effective than a carbohydrate rich diet in burning belly fat. Spikes in blood sugar, which you get when eating a high carb diet, signal your body to store fat in the abdominal area.
You need to keep a close eye on your portion sizes, as it is very easy to overeat foods such as nuts and guacamole. Furthermore, oats are easy to digest, particularly if soaked overnight, which helps reduce bloating.
A study published in The American Journal of Clinical Nutrition shows that dieters who eat whole grains lose more belly fat than those who consume refined grains.
Indeed, a study found that people who ate 4 to 5 daily servings of white bread, gained significantly more belly fat than those who only ate 1 serving of white bread, despite consuming the same amount of calories.
If you drink alcohol regularly or drink on the weekends, try to tally up how many calories it amounts to per week. Skipping breakfast and even lunch, may seem like a good idea, but in the end almost all of us end up making up for those missed meals and then some. As the name implies, this diet is based on Mediterranean cuisine and is high in MUFA (click here for more information on the Mediterranean diet for weight loss.) Being based on Mediterranean cooking, this is a rather delicious way to lose belly fat.
Research shows that a Mediterranean style diet is effective in aiding weight loss and particularly in losing belly fat. These foods get digested quickly and also help to produce more energy than the cooked foods. Research shows that there are some foods that appear to increase belly fat, while other foods can help you lose belly fat.
While a carbohydrate rich diet appears to increase belly fat, there is evidence that a MUFA-rich diet helps get rid of belly fat – even in the absence of exercise. However, monounsaturated fats counter these spikes in blood sugar, keeping blood sugar levels steady and thus preventing belly fat accumulation.
Although they are high in nutrients and MUFA’s, they are still fats, which means they are high in calories. Research also shows that trans fat (found in vegetable shortenings, margarine, cookies, snack foods, crackers, and other foods made with, or fried in, partially hydrogenated oils), can change your body shape causing body fat to be redistributed to your belly. These foods are high in calories, saturated fats, trans fats, refined carbohydrates, salt and sugar and low on vitamins and minerals.
Therefore, between your 3 main meals have a healthy snack to maintain steady energy levels and avoid junk food binges help you lose belly fat. But that’s not all, the Mediterranean Diet also boasts a plethora of health benefits. They also contain non-digestible compounds that promote the growth of good bacteria in your gut associated with weight loss! A study published in the journal Diabetes Care showed that participants who ate a diet rich in monounsaturated fats lost more stomach fat than those participants who consumed the same amount of calories but less of the healthy fats.


Therefore, you need to be careful, to ensure that you control your intake of these foods to ensure you lose belly fat. However, scientists do believe that green tea increases the rate at which fat is broken down by the body. Furthermore, alcohol, smoking and caffeine (found in not just coffee bur also soft drinks) increase the stress hormone cortisol, which stimulates the deposition of belly fat. Studies show that people who miss breakfast are less successful at losing weight than those who fuel up first thing in the morning. Eat 3 meals and 2 snacks consisting of all three food groups (carbs, fat and protein) every 3 hours.
Studies have shown this diet may improve insulin sensitivity and reduce the risk of type 2 diabetes, the metabolic syndrome and abdominal obesity. A Scandinavian study published in the American Journal of Clinical Nutrition found that 3 grams of cinnamon sprinkled over cereal resulted in less insulin being produced after eating.
Research from the University of Kuopio in Finland suggests that low levels of insulin may shrink fat cells. A study from the University of Tennessee showed that people who ate yogurt, as part of their calorie controlled diet, lost more weight, lost more belly fat, lost more inches from around their weight and lost LESS muscle mass. A study in which monkeys were fed trans fats, published in the journal Obesity, showed that their waists were 30% larger than the waists of monkeys that were given monounsaturated fats.
Research also shows that the better you are able to stick to the Mediterranean Diet, the more your risk of developing diabetes decreases and the lower your levels of belly fat. Not only does it help burn belly fat, but MUFA also help control satiety, reduces risk of diabetes and confers cardiovascular benefits. Since insulin is a hormone that turns excess sugar into fat, decreased insulin levels also means less weight gain.
Indeed, they recommended that dieters should eat 3 servings of fat-free or low-fat dairy products every day. Therefore, including MUFA in your 5 daily meals and snacks will help you stick to your calorie controlled diet to lose belly fat. What’s more, cinnamon is also thought to slow down stomach emptying, which means you feel fuller for longer. Because these foods are high in calories, but they are not as filling as they should be considering their high calorie content.
Once your know how many calories you need, you can decide on the size of the calorie deficit you want to create. Overall, this diet is a scientifically proven method to lose belly fat, decrease health risks and improve overall health.



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Comments to «Best diets to lose fat and build muscle»

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