Almost all women dream of having a thin waist and a flat tummy. Appetizing young ladies use various methods and techniques to achieve what they want. There is an insulin diet for weight loss in a dream. For weight loss in general, there are many methods of varying effectiveness. A diet for weight loss of the abdomen is not a dream, but a reality. In order to lose weight, you need to set goals and successfully achieve them. In the article you will learn how to improve nutrition in order to remove extra centimeters in the abdomen, a diet menu for 7 days and simple physical exercises.
Diet principle
The basic principle of the diet is a smooth weight loss in the desired area (on the sides and on the stomach). The process is long, but the effect remains for a long time. The main goal is to consume fewer calories than you expend. At the same time, the main meal up to 6 times a day remains quite satisfying. Portion sizes decrease as the frequency of meals increases. Be sure to drink water - at least 1.5-2 liters per day. There is a complete rejection of fried, salty, alcohol, sweet, starchy foods. The lack of "delicious dishes" is filled by the use of fruits and vegetables.
Indications for use:
- a figure spoiled after childbirth;
- a figure similar to a "pear";
- the formation of a "life buoy" in the waist;
- shapeless fullness.
Together with the fat on the sides and abdomen, while following the diet, the whole body is tightened.
Proper nutrition
A diet for losing weight in the abdomen will help get rid of extra pounds at the waist, restore the proper functioning of internal organs, and improve metabolism. There are special rules for eating during a diet to get rid of belly fat. They will help you reach your goal faster.
The basic principles of proper nutrition for weight loss in the abdomen:
- Be sure to have breakfast. This is necessary for the proper functioning of the metabolism, which affects the process of losing weight. Lunch must be complete. Plan dinner 3-4 hours before your night's rest.
- Drink plenty of water throughout the day. Drink 2 liters of water per day.
- Supplement your diet with exercise. This will speed up the process of losing weight.
- Snack on fruits.
- Include salads with every meal.
Nutritionists consider cleansing with the modern Enterosgel sorbent a necessary step in any weight loss program. It actively absorbs only harmful toxins and toxins that enter the blood in abundance during the breakdown of body fat. It is these toxins that provoke nausea, an unpleasant aftertaste in the mouth, stool disorders, skin dullness, the appearance of acne and spots on it, characteristic of the diet. This sorbent fills the stomach well, thereby creating a feeling of satiety, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let's admit its reception by long courses unlike other sorbents.
The most effective diets for weight loss
Mediterranean diet food pyramid
When planning to go on a diet, every woman tries to choose the best option for herself. Experts can advise the following, I must say the most popular methods today:
alkaline diet
Alkaline (alkaline) is a relatively new technique that allows you to reduce weight up to 8 kg in 3 weeks. The main point is to reduce "acidification in the body" by replenishing the alkaline balance. Nutrition is based on the use of exclusively alkaline foods, with minimal inclusion of acidic and neutral ones.
Diet 6 cereals for weight loss
A widespread technique allows you to lose up to 4 kg in a week. Every 30 days, the diet is allowed to be repeated. The main essence is nutrition based on processed and whole grain cereals (millet, pearl barley, wheat, rice, oatmeal, barley). Every day, a certain type of cereal is used, on the last final one, everything is combined.
mediterranean diet
It is considered one of the correct and useful. Based on usage:
- fruits and vegetables of a certain type (orange, green, red);
- products containing fatty acids Omega-3, Omega-6;
- legumes;
- honey;
- meat.
- Olive oil is used in cooking. Water is used from the liquid (from 6 glasses per day and red wine). For a week allows you to burn up to 2 kg of fat.
Starch-free diet
A two-week diet allows you to lose weight by 6 kg. A longer course is prohibited due to lack of protein food. The main essence is the nutrition of vegetables and fruits, the complete exclusion of starchy foods. There are no other restrictions.
Important! The effectiveness of any diet increases significantly when performing special high-intensity physical exercises.
What to drink to remove the stomach
Proper nutrition requires sufficient fluid intake
Proper nutrition requires sufficient fluid intake. The body needs at least 2 liters of pure water per day. During the day, with an interval of 30-40 minutes, you should drink it in a glass.
Should not be taken:
- alcohol, which contains a lot of sugar, increases appetite;
- sweet carbonated drinks;
- packaged juices;
You need to limit coffee to 2 cups a day, it is better to choose ground, natural.
During weight loss, the use of green tea is welcome, which normalizes metabolic processes, removes toxins, and burns fat.
Allowed and prohibited products
Allowed healthy foods include those that are low in calories and fat:
- dairy products (fat-free);
- dietary meat and lean fish;
- boiled eggs;
- legumes;
- cereals;
- fruits, dried fruits;
- vegetables;
- nuts;
- honey.
However, even permitted products should be consumed according to the recommendations of experts, not abused.
The list of prohibited, and therefore harmful, includes the following products:
- salt;
- salted and low-salted foods;
- sweet;
- flour baking;
- smoked, fried, baked;
- alcoholic drinks;
- fast food.
All this should be, if not completely eliminated, then reduced to a minimum use.
What not to eat when losing belly weight, what foods to refuse to remove the belly
The list of prohibited products is quite wide.
It is difficult to exclude some of them from the diet, but you should try to reduce their use to a minimum:
- salt: retains unnecessary fluid in the body, slows down metabolism;
- sugar: a high-calorie product, does not contain vitamins and other useful substances;
- spicy seasonings, mayonnaise: develop appetite;
- sweet baked goods, cakes: add unnecessary and empty calories;
- fatty, fried foods;
- fast food, chips, crackers.
You should not choose fried and salted nuts, it is better to buy them fresh and heat them up in a pan yourself. You should abandon sugar substitutes that contain harmful substances, and give preference to honey, jam.
The fat burning menu should contain all the products necessary for the normal functioning of the body.
Menu for the week according to Malysheva
We offer a basic menu for a week according to the recommendations of E. Malysheva, if desired, it is quite possible to diversify it.
| Day of the week | Time | Daily diet |
| Monday | 07:00 |
|
| 10 o'clock |
| |
| 13:00 |
| |
| 16:00 |
| |
| 19:00 |
| |
| Tuesday | 07:00 |
|
| 10 o'clock |
| |
| 13:00 |
| |
| 16:00 |
| |
| 19:00 |
| |
| Wednesday | 07:00 |
|
| 10 o'clock |
| |
| 13:00 |
| |
| 16:00 |
| |
| 19:00 |
| |
| Thursday | 07:00 |
|
| 10 o'clock |
| |
| 13:00 |
| |
| 16:00 |
| |
| 19:00 |
| |
| Friday | 07:00 |
|
| 10 o'clock |
| |
| 13:00 |
| |
| 16:00 |
| |
| 19:00 |
| |
| Saturday | 07:00 |
|
| 10 o'clock |
| |
| 13:00 |
| |
| 16:00 |
| |
| 19:00 |
| |
| Sunday | 07:00 |
|
| 10 o'clock | ||
| 13:00 | ||
| 16:00 | ||
| 19:00 |
The break between meals should not exceed 3.5 hours. The mass of one serving is from 250 to 300 g. The body should receive about 1200 kcal per week. The daily diet can be changed at your discretion. It is allowed to include meat broths, varieties of low-fat cheese, bread, boiled green peas. One snack is allowed. From drinks, preference is given to water, natural juices, decoctions of medicinal plants, for example, rose hips or mint.
Note! According to the recommendations of Elena Malysheva, the last 7th day is considered unloading.
What foods to include in the diet in addition to the main menu
An important role in a diet for weight loss is given to metabolism. The higher its speed, the faster we lose weight. The achievement of the goal is also facilitated by the addition of the diet with ingredients that help the body accelerate the breakdown of fats:
- Green tea. The high content of caffeine in the composition negatively affects fat cells.
- Grapefruit. Enriches the body with vitamin C and creates a feeling of satiety, thanks to a decrease in insulin.
- Cinnamon. A small pinch added to smoothies or tea speeds up metabolic processes.
- Hot pepper (for example, chili). It also speeds up metabolism, however, in case of gastrointestinal diseases with spicy food, it is important to be careful and not harm the stomach.
- Beans, peas or lentils in small quantities. Contains a lot of protein, which requires more energy for digestion, helping to effectively lose weight.
- Oat flakes. A source of fiber that leaves a feeling of satiety for a long time and fills the body with energy.
- Carrot. Another fiber supplier that will save you when you feel hungry after dinner. It will help you get full quickly, but avoid extra calories.
Include these foods in your weight loss diet for a week so that you can forget about the feeling of hunger as part of a low-calorie diet and successfully complete what you started.
Dish recipes
Given your taste, you can diversify the dietary table with fairly simple and nutritious dishes.
celery soup
After boiling 100 g of chicken breast, add a little water to the boiling broth. After boiling, fresh finely chopped vegetables are lowered - celery, carrots, onions, tomatoes, cabbage (Brussels). Each of the vegetables is taken for 50 g. Pepper, put a bay leaf. After 10 minutes, the soup is ready.
Baked pollock
After cutting, the pollock carcass is cut into several parts, sprinkled with lemon juice and laid on foil. Sprinkle with finely chopped parsley. Bake for about 30 minutes at 200°C.
Soup from poplars
After collecting 3 liters of water, bring the liquid to a boil, add 3 - 4 potatoes, cut into cubes. As soon as the potatoes are cooked, pre-boiled and lightly fried in olive oil podtopolniki (150 g) are added. Together with podtopolniks, carrots (50 g) and onions (small head) are fried. Everything is combined, after boiling the soup is ready.
Vegetable salad
Take one small vegetable each: tomato, cucumber, bell pepper, onion, cut. Add 100 fresh white cabbage, some greens. Drizzle with a tablespoon of olive oil.
Potato salad
Boil 2 medium potatoes, 1 table beet (100 g), 1 carrot - chop into cubes. Add 150 g chopped broccoli. Mix, season with lemon juice and olive oil.
Day 1
First breakfast: a portion of buckwheat porridge without oil, a boiled egg, green tea without sugar.
Second breakfast: two medium-sized apples.
Lunch: fish soup without potatoes.
Soup recipe: cut the fish into portions, cut the leeks into rings, grate the carrots on a coarse grater and lower the food into boiling water. Add 2 bay leaves to the broth. Cook for about 10 minutes, then add 1 tbsp to the soup. red rice. Boil soup until rice is cooked. In a bowl, sprinkle the soup with chopped dill and fresh spinach, or to your liking.
Dinner: sea fish with steamed broccoli and Brussels sprouts, a glass of kefir with the addition of 1 tsp. fiber.
How to cook dinner: Sprinkle a piece of fish with lemon juice, pepper, put on a double boiler grate and cook for 15 minutes. Then put a few broccoli florets around the fish, 5-6 sprouts of Brussels sprouts and steam for another 7 minutes.
The five most effective exercises for losing weight on the abdomen and sides
https://youtu.be/en6DXwOtSY4
It is rational not just to go on a diet, but to additionally perform the following exercises:
- running in place or outdoors;
- skipping rope;
- work on an exercise bike or cycling;
- lifting legs from a prone position;
- lifting the pelvis from a supine position;
- body twisting;
- seated turns of the body;
- recumbent folding of arms with legs.
Table tennis, basketball, badminton, volleyball and even pioneer ball are also suitable.
Yoga and callonetics are considered highly effective in driving fat from the abdomen and sides.
Contraindications
Before embarking on any diet, you need to consult with an experienced nutritionist. Such activities differ in some contraindications and can cause serious harm to health.
- children, adolescents, old age;
- pregnancy, lactation;
- the presence of chronic diseases of the digestive, cardiovascular, respiratory, endocrine, immune systems;
- recent operations;
- period of remission after a dangerous disease.
We must not forget that neglecting the recommendations of specialists can lead to serious consequences :
- metabolic disorders;
- the development of anorexia, bulimia;
- the occurrence of pathologies of the digestive system.
If the rules are violated, emotional exhaustion develops, sleep is disturbed, depression and physical weakness appear.
In the absence of contraindications, remember that it is easy to determine the presence of excess visceral (abdominal) fat. It is enough to measure the waist, the nome for women is up to 88 cm, or use a calculator. Higher rates are considered indications for a diet.
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