Many dieters engaged in a weight-loss program have difficulty losing stubborn belly fat, especially as they get older. According to the Mayo Clinic, as we age, the loss of muscle mass combined with hormonal changes can lead to increased fat storage around the abdomen. The Flat Belly Diet is a weight-loss plan developed by the editors of "Prevention" magazine and claims to help dieters, particularly women, lose belly fat for a flatter stomach. The Mayo Clinic explains that no one specific diet plan can aid in spot-reducing fat from specific parts of the body. A healthy diet plan combined with regular physical activity will aid in overall weight-loss efforts however, The Flat Belly Diet may help you lose belly fat through calorie-reduced meals that are nutrient-rich. Consult with a physician for medical consent.
MUFAs
The Flat Belly Diet differs from other diet plans in that it focuses on the inclusion of MUFAs, or mono-unsaturated fats, with each meal. In contrast to common belief, not all fats will make you fat. Unhealthy saturated fats should be avoided as they increase the risk of heart disease and high blood cholesterol. However, healthy fats, including monounsaturated fats aid in normal body functions, hormonal balance and the absorption of essential vitamins. Furthermore, adding these fats to your daily meals can aid in satiating the appetite to fill you up and prevent over-eating foods high in sugar and fat, leading to eventual weight gain.
Basics
Most meals on the Flat Belly Diet consist of a combination of complex carbohydrates, lean proteins and healthy monounsaturated fats. Carbohydrates provide the main source of energy to the body and brain for physical and mental tasks. Complex carbs should be selected over simple, processed carbs that have been stripped of their nutrients and are higher in simple sugars. Each meal should contain a healthy carb to provide a steady stream of energy to the body. Protein is an essential nutrient that aids in the development and repair of muscle and body tissue. Since muscle has a higher metabolic rate than fat even while at rest, you can burn more calories for weight-loss by adding protein-rich foods to your diet.
Breakfast
Eating a healthy breakfast meal revs up the metabolism to increase calorie-burning potential for your day ahead. The Flat Belly Diet encourages a variety of nutritious meal options for your breakfast meal. Today Health provides a recipe from "The Flat Belly Diet Cookbook" for a quick and convenient granola parfait to enjoy first thing in the morning. A parfait consists of alternating layers of a cup of low-fat, high-protein yogurt, such as Greek yogurt, with berries, bananas and low-fat granola or cereal. Adding chopped nuts, such as walnuts or slivered almonds to your parfait increases the fat content to aid in reducing belly fat. Other healthy meal options include a slice of whole-grain toast with a tbsp. of peanut butter and a banana or an egg omelet served on a whole-wheat English muffin with tomatoes.
Lunch and Dinner
Lunch and dinner meals typically consist of lean proteins with vegetables, a starchier complex carb and healthy fats. Healthy lunch options include a serving of tuna served in a whole-wheat pita with spinach and goat cheese crumbles or a dark, leafy green salad topped with grilled chicken and drizzled lightly in a tbsp. of olive oil. Dinner meals may consist of a roasted chicken breast served with asparagus and 1/2 cup of brown rice or a serving of whole-grain pasta with marinara sauce combined with lean beef. Serve with a side salad topped with pecan halves and dried cranberries.
References
- Today Health: Want To Get Rid of Belly Fat? Try These Recipes
- "Flat Belly Diet!"; Liz Vaccariello & Cynthia Sass, MPH, RD.; 2008
- "The Flat Belly Diet Cookbook"; Liz Vaccariello & Cynthia Sass, MPH, RD.; 2009
- Flat Belly Diet! Online: Flat Belly Science
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