People normally agree that weight loss requires:
1. a reasonable amount of exercise.
2. a suitable weight loss diet.
This article tries to describe a good diet to lose belly fat and to identify some foods that should be included in this diet.
Your diet should be based on following principles:
a) In order to lose weight, you should reduce the calorie intake. However, an excessive reduction might cause a reduction of the muscles instead or in addition to the fat reduction. When this happens it is very easy to put on weight again as soon as you start eating again normally.
b) You should reduce the sugars in your diet. If you eat too much sugar, insulin is released by your body to keep the right level of sugars in the blood and insulin triggers the transformation of sugars into fats.
c) Fats should not be avoided completely because they are important for many body functions and we should include them in our diet. There are bad fats such as saturated fats (mainly found in animal products) and good fats such as unsaturated fats like those of olive oil, nuts and avocados. We should avoid the bad fats which contribute to weight gain, heart disease and certain types of cancer.
You will find below a list of some foods which are generally considered good for a weight loss diet. They are the following:
a) Fiber rich and low calorie foods. They stay in your stomach for hours and make you feel full. Some example are oatmeal, almonds and other nuts, berries. Green vegetables like spinach and broccoli are rich in vitamins and minerals, they are also loaded with fiber and have very few calories.
b) Protein rich foods such as Beans and Legumes (which are also fiber rich). You can eat them instead of meat at least once a week. One type of bean which is especially useful is cannelini beans which are digested slowly and require more calories to digest them.
c) Low Sugar Content Foods, Common foods such as pasta, white bread, white rice, and potatoes increase the sugar level in the blood A weight loss diet should replace them with other nutrients such as beans, whole grains (e.g.brown rice or oatmeal) and sweet potatoes which have a lower content of sugar.
c) Whole Grains. They contain the right kinds of carbs and fiber.
d) Lean Meat and Fish. Protein is good for your health and increases your metabolism. You should eat often lean meat such as turkey and fish such as salmon and tuna which are rich in Omega 3.
e) Dairy Products. They contain calcium which helps to break down fats.
f). Eggs are a rich source of vitamin B12, which is needed by your body to metabolize fat. You could add eggs to morning breakfast, but you should pay attention if you have a high cholesterol.
g) Good fats such as those found in Olive oil and Avocados.
Some products that you could also add to your diet are the following:
1. Protein Powder. It contains amino acids that burn fat and build muscle. You can easily add it to yoghurt, milk and other foods.
2. Peanut Butter. It is packed with Niacin which prevents belly bloat. It contains a lot of fat and therefore a couple of tablespoons a day are sufficient.
3. Probiotics and other good bacteria. They break down foods and avoid gastro-intestinal problems.
4. Parmigiano Reggiano Cheese. You can grate it on some of your foods and you will get positive results. It is a low calorie and calcium rich food.
5. Tea. According to some research, tea drinking helps to burn more calories. Green tea seems to be especially useful as a complement to a sound nutrition and exercise regime. It gives a metabolism boost and has many other documented health benefits.
6. Plenty of water.
To conclude there are many options for your diet when you wish to lose belly fat. Make your choices gradually, avoid excesses which could damage your health, check your diet with your doctor and use persistence to observe your chosen weight loss diet.
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