Weight loss : diet plan to lose belly fat 2021

 

diet plan to lose belly fat 2021

Follow this diet and burn belly fat

Visceral fat is so dangerous that it is often referred to as "active fat," because it can "effectively" increase the risk of serious health problems.

Vegetables can help reduce belly fat and promote weight loss in a number of ways.

One of the greatest benefits of vegetables when a person is trying to lose visceral fat is that they provide a person with a large amount of volume and safety with few calories.

In addition to helping you feel full with fewer calories, vegetables also aid in promoting weight loss by being rich in many powerful antioxidants, vitamins, minerals and phytochemicals.

A study published in the Journal of the American College of Nutrition showed that a vegan diet can lead to greater weight loss compared to a calorie equivalent diet for diabetes.

For the first 12 weeks, participants followed a vegetarian diet. At the second 12 weeks, they followed the diet and added an hour of aerobic exercise three times a week.

After 12 weeks, those in the vegan diet group lost nearly double the weight, compared to those who followed a traditional diet with meat, with an average weight loss of seven pounds. And this was despite consuming equal amounts of calories.

Those in the vegan diet group maintained a reduced waist circumference of six centimeters, while those in the traditional diabetes diet group maintained five centimeters, a year after the study ended.

Lead author of the study, Dr. Hana Kahliova, Director of Clinical Research, said: “Weight loss did not continue during the exercise program.

 When you exercise you gain some muscle, but the participants who followed the plant-based diet lost some of the visceral fat, which is the fat stored around our organs.

 The exciting part of the study is that we were able to measure the distribution of fat, especially on the thigh, using magnetic imaging. We were able to measure the amount of fat stored under the skin, as well as the amount stored between and within the muscles.

Another study showed that people who followed a weight-loss program that included wholegrain bread, grains and other foods, lost more abdominal fat compared to those who ate only refined grains such as white bread and rice.
In addition, those who followed a wholegrain diet experienced a 38% decrease in C-reactive protein, an indication of inflammation in the body.

The researchers suggest incorporating whole grains into weight loss plans, which will help burn fat as well as reduce the risk of heart disease.

The study found that visceral fat reacts quickly to changes in diet. In particular, increase the stakes when it comes to vegetables, fruits and whole grains and reduce consumption of highly processed products full of sugar, refined ingredients and hydrogenated oils.

5 Foods to eat to lose weight and burn belly fat :

Studies show that eating protein can also help lose weight and belly fat while increasing muscle mass and strength, and a protein-rich diet may also help lower blood pressure, fight diabetes, and more.

The daily reference dietary intake of protein is 46 grams for women and 56 grams for men. However, many health and fitness experts believe that more is needed for the body to function optimally, according to a report by the health line website.

Foods rich in protein:

 1 - eggs

Whole eggs are among the healthiest and most nutritious foods available. It is an excellent source of vitamins, minerals, healthy fats and antioxidants that protect the eyes and brain nutrients that the body needs.

Whole eggs are rich in protein, but egg whites are almost pure protein. Eggs and foods containing eggs are not suitable for people with an egg allergy.

Protein content: 33% of calories in a whole egg.
 One large egg contains 6 grams of protein and 78 calories.

2- Almonds

It is also a popular food, and it is rich in essential nutrients, including fiber, vitamin E, manganese and magnesium. Almonds are not suitable for people with a nut allergy.

Protein content: 15% of calories. 6 grams of protein and 164 calories per ounce (28 grams).

3-  Chicken breast

Chicken breast is one of the most popular protein-rich foods. If eaten without skin, most of its calories come from protein.

Chicken breasts are also easy to cook and versatile. It can taste delicious in a wide variety of dishes.
Protein content: 75% of calories. Grilled chicken breast without skin contains 53 grams of protein and 284 calories.

4- Oats

Oats are among the healthiest grains available. They provide healthy fiber, magnesium, manganese, thiamine (vitamin B1) and many other nutrients.

Protein content: 14% of calories.
 One cup of oats contains 11 grams of protein and 307 calories.

5- Cottage cheese

Cottage cheese is a low-fat and low-calorie cheese. It is rich in calcium, phosphorous, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.
Protein content: 69% of calories. One cup (226 grams) of low-fat cheese with 1% fat contains 28 grams of protein and 163 calories.