Diet for weight loss stomach for women: diet menu for a week

Beautiful and trim figure is coveted for many people. The main obstacle to that goal is the deposition of fat around the waist. However, remembering simple rules about what to eat for weight loss belly and what not, the goal is easily achievable.

The main reasons for the appearance of excess fat on the abdomen and flanks

weight loss for stomach

The main factors contribute to the appearance of excess fat on the abdomen should include:

  • Sedentary lifestyle;
  • Improper diet;
  • Genetic predisposition;
  • Stress;
  • Pregnancy;
  • Hormonal disorders;
  • A bad dream.

What and how to eat for weight loss belly

Regardless of the reasons of occurrence of excess weight at the waist, remove belly fat using the compilation of a proper diet and increasing physical activity. For those who want to remove a few extra pounds from the abdomen, it is enough to add to the diet healthy food and increase daily activity. People whose weight exceeded the allowable value, to avoid creating a full menu diet and active sports.

Basis of preparation of the diet

Choosing food for weight loss belly, remember that, ultimately, will improve not only the figure but also the overall health of the body. The diet is composed of healthful foods will ensure a continuous operation of the internal organs, will clean the skin, normalizes the work of gastrointestinal tract and circulatory system.

Adhere to the fundamental principles of a healthy diet very easily.

Food which should be discarded:

  • The TRANS fats. Contained in fast food, margarine, a variety of sauces, confectionery, etc. Their consumption is the cause of obesity and the deterioration of the activities of the whole organism.
  • Simple carbohydrates. Foods containing sugar: sweets, pastries, cakes, ice cream, jams, soda, energy etc. They are quickly absorbed by the body and becomes fat, and the feeling of satiety lasts for a long period of time.
  • A lot of salt and salty foods. Excessive consumption of salty foods promotes the water retention in the body and weight gain.
  • Alcohol. Alcohol disrupts all the internal organs of the body. High sugar content and overall calorie content of alcoholic beverages contributes to the accumulation of extra pounds on my stomach. Alcohol also aggravate the appetite and leads to overeating.
  • Tobacco. Helps to slow down metabolism, impairs sleep quality, and causes General harm to the human body.

The products that you want to include in the diet

For weight loss stomach and better health it is important to remember that the diet should consist of wholesome food preferred:

  • Fiber. Represents the cell wall of fruits, vegetables and berries, which our body does not digest. Dietary fiber, getting into the stomach swell, creating a feeling of satiety. Fiber acts as a brush for the intestines, contributing to its purification from the excess food residue. To dietary foods high in fiber include greens, cucumbers, cabbage, apples, cereals, salads, bran, etc.
  • Proteins. The role of protein in the biochemical processes of the human body lies in the renewal and creation of cells, formation of lean muscle mass, accelerate metabolic processes. During weight loss belly protein helps your body to burn that fat, and not muscle tissue and water. Popular foods rich in protein: lean meat and fish, chicken breast, seeds and nuts, eggs, cheese, and yogurt.
  • Slow carbohydrates. Promote long-lasting fullness after eating. They contain many useful elements contribute to the improvement of the gastrointestinal tract. Diet foods containing complex carbohydrates: vegetables, rice, pasta from durum wheat, oatmeal.
  • Healthy fats. Unsaturated fatty acids must be present in the human diet, as they stimulate the processes of destruction of fat in the body. Reduce the level of cholesterol. Sources are: avocado, olive oil, cold pressed, and nuts.
  • Drinking water. Consumption of sufficient amounts of water (1.5 - 3 liters a day depending on exercise and time of year) improves blood circulation, thinning of the lymphatic system, eliminate toxins, increase the metabolic rate. Water is involved in all chemical reactions, including the breakdown of fats.

Foods that burn fat on stomach

diet for weight loss

When composing a diet for a flat stomach special attention should be given to the natural product have the properties of fat burning:

  • Cabbage, red beet, broccoli, celery, cucumbers. The absorption of these foods the body spends more calories than it receives;
  • The ginger and cinnamon. Reduce the level of insulin in the blood, which increases the speed of fat digestion;
  • Grapefruit, orange, lemon, tangerine. Promote the output of bile from the body, increases the fat burning process;
  • Coffee and green tea. Studies have proven that caffeine enhances the release of fat and burning of calories.

How to eat to have a flat stomach

Few know what foods should be part of diet and contribute to weight loss belly, you need to consider compatibility of food consumed.

7 simple rules of a separate food will help to get a flat stomach:

  • Citrus fruits and starches can not be combined. Bread, bananas and potatoes do not combine with citrus, pineapple and tomatoes.
  • Proteins and carbohydrates are best to share. Familiar to many potatoes with meat is not the best combination for a meal.
  • For one meal, just eat one source of protein. For the digestion and absorption of various protein products (meat, poultry, fish, nuts, and t.. d.) require different conditions in the stomach.
  • Citrus fruits and proteins should not be consumed together. When drawing up the diet should withdraw from the joint consumption of grapefruit, oranges, lemons, pineapples and tomatoes with meat, poultry, fish or nuts.
  • Do not combine proteins and fats. Meat, eggs, poultry and fish poorly absorbed, along with butter or vegetable fats.
  • Foods with a high glycemic index do not combine well with starches. Products with any kind of sugar interfere with the absorption of starch.
  • Milk, watermelon and cantaloupe. Three products that are better not to combine with anything and eaten separately.

Balanced diet for weight loss belly

In order to consume all the necessary elements and vitamins, the diet should consist of a variety of dietary foods. Ratio:

  • Products made from whole grain flour and cereals - 40% per day;
  • Fruits, vegetables, greens and fruits - 30% per day;
  • Foods high in protein - 20 % daily;
  • Milk and milk products - 10% per day.

Power schedule

The diet should consist of three main meals and two snacks every 2 - 3 hours. Eating at the same time every day the human body adapts to the regime. As a result, the digestion goes on more qualitative level. Approximate eating schedule:

exercise for weight loss

7 a.m. - Breakfast;

9 - 10am - the first snack;

13 - 14 o'clock - lunch.

16 - 17 o'clock - second snack;

19 - 20 o'clock dinner.

The last meal should be 2 - 3 hours before bedtime. Overeating at night or too late entails a deterioration in the quality of sleep. During sleep the body produces all restoration work. Poor sleep contributes to the wear and tear of the nervous system, hormonal failures and more rapid aging.

When and how much to eat to lose weight

Depending on the time of day, metabolic processes in the body are at different speeds. In the morning the body is just waking up and not ready to digest large amounts of food. Day metabolic processes are at their peak, and in the evening again slows down as the body prepares for sleep. Experts recommend to calculate the caloric value of the portions given the biorhythms of the body:

from 7:00 to 12:00 - 30% calorie daily diet;

from 12:00 to 18:00 - 50% calorie daily diet;

from 18:00 to 20:00 - 20% calorie daily diet.

To get rid of excess weight, gain trim figure and well-being will not be difficult if you always remember these simple rules while compiling the daily diet.

Simple ways to increase the effectiveness of the diet for weight loss belly

When you select products that will enter the menu of a diet, should take into account the taste preferences. Healthy meals should taste good and be fun.

When choosing recipes, keep in mind the cooking time. Cooking should not take a lot of time and suffering. The arrival of the kitchen should be quick to avoid the temptation to eat junk food.

It is recommended after waking up and going to bath to drink a glass of clean water. It can be prepared the night before. Drinking on an empty stomach water starts the process of digestion and prepares the stomach for solid food.

When you feel hungry, before you begin to eat uncontrollably, you should drink a glass of water. The body, signaling hunger, can say that he needs that water, not food. Hunger and thirst are very often confused. This habit will help to reasonably reduce the amount of food consumed, and the consumption of enough water will become a natural process and will lead to positive improvements.

Folk wisdom says: When I eat, I am deaf and dumb. The meal should be a ceremony when a person is alone with your food. This rule will help more thorough chewing of food, which will contribute to a better learning and enjoying the process. The feeling of satiety comes faster also. Avoid watching TV, using a smartphone or talking while eating.

The systematic violation of the diet. What would iron will, possessed people, each is required periodically to relax. Even professional athletes once in 2 - 3 weeks allow themselves to have food with harmful food. The main positive factor of the breakdown is emotional discharge.

Conclusion

beautiful figure

Using simple rules that are listed in the article, anyone can make a healthy and tasty diet for weight loss belly. There is no universal diet, each person is different and requires an appropriate approach. Be only General guidelines for diet and nutrition chart. We must not forget also that the food is not a magical pill for burning belly fat. Special attention should be given to many things (physical exercise, quality of sleep, trips to the massage and the bath, fresh air, positive thinking, etc.). An integrated approach will accelerate the burning of belly fat.