If you want to burn belly fat you should do some changes to your diet, reducing carbohydrates, like rice, potatoes, bread and biscuits and eliminating sweets, fried food and industrialized products like sausage, powdered spices and frozen ready to eat meals.
Being cautious about your diet is important, however exercising is also fundamental. Exercising daily stimulates the burning of fat and leaves your metabolism working faster. Below you will see which foods to include or remove from your diet.
The foods that you can eat and help you burn belly fat are:
Foods that are rich in protein, like meat, eggs, chicken, fish and cheeses help to accelerate your metabolism and maintain muscle mass. Another important reason for consuming proteins is that as they are processed by the body they consume more calories and therefore increase satiety because they take longer to be digested.
Healthy fats can be found in a variety of foods such as fish, chestnuts, peanuts, olive oil and seeds like chia and linseeds and they should be consumed because they favor weight loss and reduce body inflammation, stimulating hormone production. This type of fats also help in digestion and give you a sense of more satiety.
Fruits and vegetables:
Fruits and vegetables are high in fiber and vitamins and minerals that help to improve metabolism and work as antioxidants, helping the body to function properly and preventing diseases.
You should always consume 2 to 3 fresh fruits a day, and include vegetables and greens at lunch and dinner.
Thermogenic foods help to speed up metabolism rate and stimulate fat burning, and are especially great in helping to burn abdominal fat. These foods can be consumed in the form of tea, along with green juices or used as seasoning in meals, some examples are sugar-free coffee, ginger, green tea, pepper and cinnamon.
To burn belly fat, you should avoid the following foods:
- Refined cereals: white rice, white noodles, white wheat flour, bread, cakes, biscuits and pastas;
- Sweets: sugar of all kinds, desserts, chocolates, cookies, ready made juices and sweetened coffee;
- Processed meats: sausage, mortadella, bacon, salami, ham and turkey breast;
- Tubers and roots: potatoes, sweet potatoes, cassava and yam;
- Salt and foods high in salt: ready made seasoning cubes,English sauce, shoyo sauce, instant noodles, frozen ready-to-eat;
- Others: soft drinks, alcoholic drinks, fried foods, sushi, acai with sugar or guarana syrup, powdered soups.
Diet menu for burning belly fat
The table below shows an example of a 3 day diet to lose belly fat:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||Coffee without sugar + 2 scrambled eggs with tomato and oregano||1 natural yogurt + 1 tablespoon of honey + 1 slice of cheese or rennet||1 cup of ginger and cinnamon tea + 1 slice of whole grain bread with an egg|
|Morning snack||1 glass of green juice with cabbage, pineapple and ginger||1 fruit||10 cashew nuts|
|Lunch/Dinner||1 chicken fillet with tomato sauce + 2 tablespoons of whole grain rice + green salad|
beef cooked in cubes +braised cabbage in olive oil + 3 tablespoons of beans
1 serving of grilled fish + sauteed vegetables + 1 fruit
|Afternoon snack||1 natural yogurt + 1 teaspoon of chia seeds or linseeds||coffee without sugar + 1 egg + 1 slice of cheese||1 glass of green juice + 6 cooked quail eggs|
This type of diet is low carb and so you should be followed by a nutritionist, that will adjust the menu to your daily needs and personal preferences.
Diet for losing belly fat and gaining lean muscle
When you follow a diet to lose belly fat and gain muscle, the key is to increase the number of times you exercise and consume more protein rich foods throughout the day, such as meats, eggs and cheeses.
To gain weight, ideally, all meals have protein in them, and up to 2 hours after exercising you should have a good intake of proteins such as meats, sandwiches, boiled eggs or powdered supplements like whey protein.
If you are in a hurry to lose weight, see also How to lose belly fat in a week.