It may seem to you that all diets are the same: a lot of vegetables, fruit, light proteins … And it is true but it is not. We explain ourselves. It is true that in this diet to lose belly, as in others, the base is vegetables and fruit, but … the indication is not to eat any vegetables or any fruit or all light proteins and not take any hydrates. To lose belly, there are some foods that favor you more than others and it is with them that we have developed this diet with a downloadable menu.
CLARA's diet to lose belly: triple action
When designing the diet, we have combined key nutrients to "smooth". With this we seek to burn more body fat, avoid puffiness and improve skin firmness while losing weight (depending on your starting weight, etc.). You will lose fat from the whole body, because there is no diet that can eliminate it only from one area. For this reason, you should help yourself with sports, for example, with the exercises that Patry Jordan proposes to lose belly and with a complete beauty ritual. Hypopressive abdominals are also a great ally to get a waist line and, incidentally, tone your pelvic floor.
The keys of the diet to lose belly
A study published in The British Medical Journal shows that the more fruits and vegetables we consume regularly, the less fat we accumulate. Among those you can take, the following are especially interesting:
- Rich in vitamin C. It is a very important antioxidant to combat oxidation and inflammatory processes that cause you to accumulate fat. You find it in peppers, watercress, kiwis, citrus …
- The case of broccoli. It should be a staple on your menus because, in addition to vitamin C, it also contains choline and sulfur compounds that help burn fat.
- Rich in flavonoids. Red fruit and vegetables - cherries, blueberries, raspberries, red peppers, beets, etc. - contain high levels of flavonoids, especially anthocyanin pigments, which favor the mobilization of fats.
- The red of the tomato. It has the properties that we have told you before but, in addition, it contains lycopene and vitamin C, which also promote fat combustion.
- Red and hot! If the vegetable food, in addition to being red, is spicy (jalapeno pepper, chili, cayenne, etc.), it adds the effect of capsaicin, which according to various studies increases the loss of abdominal fat. An easy way is to sauté vegetables in a little oil with sliced garlic and chilli.
Legumes in the diet to lose belly
The American Association for the Study of Obesity links the consumption of soluble fiber with the reduction of abdominal fat, and legumes are especially rich in soluble fiber.
- They also contribute choline. This vitamin participates in the transport and assimilation of fats. In addition to legumes, meat, milk, eggs, shiitake, quinoa, pistachios, banana also have choline …
- Soy, a special case. This legume also provides isoflavones, calcium and estrogens, whose deficit in menopause produces an increase in fat in the abdomen.
Fatty foods that help burn body fat
If you choose it well, the fat in food can be a good ally to burn body fat.
- Monounsaturated fat. Studies show that if this fat predominates in your diet, it is easier to fight abdominal fat and reduce the circumference of the waist. It is the fat from nuts, avocado and olive oil. In addition, this oil contains oleic acid, which reinforces this effect.
- The fat of blue fish. It contains omega 3 fatty acids, which reduce the accumulation of fat and inflammation, preventing it from accumulating in the belly and waist. For this reason, it is advisable to consume anchovies, sardines, mackerel, etc., twice a week. Flax or chia seeds are also rich in omega 3. To assimilate it well, what you must do is grind them.
- Fat and vitamin D. This vitamin, found in milk fat, egg yolk or fatty fish such as salmon, helps you have a flat stomach. According to the European Society for Endocrinology, people with low levels of vitamin D tend to have much more fat in the belly. Anyway, this vitamin is assimilated especially when sunbathing.
- Dairy, in addition to fat, have calcium. And there are studies that have shown that the calcium in whole dairy products helps to better metabolize body fat.
Are there carbohydrates in this diet?
- Whole-grain carbohydrates do help a smooth belly. According to research published in The American Journal of Clinical Nutrition , usually eat cereals integrals as oats, barley, quinoa or rice prevents fat accumulation in the belly.
- Avoid refined flours. Like sugar, refined flours increase insulin levels in the blood, causing an increase in weight and fat in the abdomen.
A diet to lose belly very easy to follow
You will not have any difficulty in following this diet for a smooth stomach because we give you the menus for two weeks, in which we have incorporated all these foods combined. For the following weeks, all you have to do to vary your meals a little is to change some foods for other equivalents. For example, if we propose to eat sardines, another week replace them with mackerel or anchovies.
- Diet to lose belly. Week 1
- Diet to lose belly. Week 2
How long can I follow this diet
You can follow this diet until you are at your weight. Depending on the weight and volume you start from, you can lose 8 kilos and up to 10 cm in contour, but remember to accompany it with exercise and support yourself in body cosmetic treatments (reducing creams, etc.). To maintain your weight later, don't forget good sports habits and gradually introduce one to three free meals a week.
