Good Diet To Lose Belly Fat

Visceral fat, or belly fat, is not just a cosmetic issue but can be a precursor or sign of underlying health complications like heart disease, metabolic syndrome and diabetes. As you age, your metabolism changes and in some cases it slows down drastically, especially for women experiencing menopause. Hormone fluctuations, heredity and lifestyle choices contribute to the accumulation of excess fat in your abdominal region but you can improve your nutrition habits to decrease your risk of belly and body fat related health conditions.

Reduce Fat and Calories

Calories are necessary for supplying you with energy but consuming more calories than your body needs only serves to add extra weight to your body. Get calories from food in the form of carbohydrates, protein and fat. Carbohydrates are your primary source of calories for energy and are generally found in plant-based foods. Protein and fat are nutrients largely supplied from animal-based foods. Although protein and fat are important for maintaining muscle and tissue health, too much fat becomes excess pounds around your abdomen and other body areas. For every gram of fat you consume, you also take in 9 calories. It takes 3,500 calories to gain or lose 1 lb. To lose belly fat, cut your total daily intake by at least 500 to 1,000 calories, which yields a loss of 1 to 2 lb. per week.

Vegetables, Fruit and Whole Grains

A plant-based diet is rich in vegetables, fruit and whole grains. The foundation of your diet to lose belly fat should include a serving of vegetables and whole grains in each meal. Produce and grains are low in calories and fat so eat at least three full but small meals and two snacks in between these meals. Consume fresh fruit as part of your snacks instead of packaged and processed foods. Choose fresh vegetables and fruit from the produce aisle instead of canned or frozen varieties, which are higher in sodium and sugar. Salads make a hearty meal that you can add a variety of flavors to while still eating low calorie. Select whole grains like wheat bread or pasta, bran cereal or oatmeal instead of white and refined grains, which lack nutrients and have additives.

Meat, Dairy, Nuts and Beans

Meat and dairy are good sources of protein but also contain saturated, or bad, fats. Opt for fish or poultry instead of red meat to cut your bad fat intake and choose low-fat dairy. Salmon, tuna and mackerel twice a week and skinless baked chicken twice a week can help you lose the pounds while also giving you the nutrients needed from protein. Beans are healthier, low-fat alternative protein source that you can eat daily or opt for a handful of nuts to snack on once a day. Limit your consumption of nuts to once a day because excess consumption can increase your calorie intake.

Meal and Snack Ideas

A low calorie breakfast might include 1 cup of bran cereal with skim milk, 1/2 grapefruit and one boiled egg. Eat a mid-morning snack of blueberries mixed with strawberries and a glass of water. Make a salad with leafy greens, baked chicken chunks and vinaigrette dressing for lunch with a side glass of water or whole fruit juice. Celery and carrot sticks or a half of wheat bread with tuna are lean snacks for midday. Bake a salmon patty with a side of asparagus spears and one cup of wheat pasta lightly glazed with olive oil and pepper for dinner. Drink plenty of water throughout the day and skip the soda or sugar-filled beverages. Avoid alcohol consumption, which adds empty calories and cook your foods without butter, margarine or lard.

Considerations

Maximize your belly fat loss by incorporating daily exercise into your diet plan. Walk for 30 minutes a day or join a fitness class. Tone your midsection with abdominal exercises but keep in mind that total body exercise is better for weight loss than spot exercises. Talk to your physician before starting a diet and exercise program to ensure safety for your health.