Getting rid of belly fat isn't just about fitting into skinny jeans—research shows that people with less visceral belly fat (the fat that surrounds your organs) have a decreased risk for type 2 diabetes and heart disease. So not only will losing fat help you look and feel better, it will also help ward off dangerous health issues. Show
While there isn't one magic food that will melt away belly fat, studies have reported certain foods have special belly-fat-burning benefits, such as avocado, artichokes, whole grains, kefir, green tea, eggs, peanuts and chickpeas. These foods work in different ways to help shrink fat cells and decrease waist circumference. This 7-day meal plan incorporates these flat-belly foods, plus vegetables, whole grains, fruits and healthy fats and protein, in delicious ways to help make it easier to lose belly fat and feel great. How to Meal Prep You Week of Meals:
Flat-Belly Bonus: Research has found that eating nuts is associated with a slimmer waistline and lower BMI. And the kick of spice you'll find in the Chile-Lime Peanuts recipe can help boost your metabolism, thanks to the compound capsaicin. Breakfast (290 calories, 4 g fiber)
A.M. Snack (214 calories, 11 g fiber)
Lunch (345 calories, 8 g fiber)
P.M. Snack (221 calories, 4 g fiber)
Dinner (410 calories, 13 g fiber)
Daily Totals: 1,480 calories, 62 g protein, 153 g carbohydrates, 41 g fiber, 76 g fat, 2,367 mg sodium Day 2Chickpea Pasta with Lemony-Parsley Pesto Flat-Belly Bonus: Chickpeas are a flat-belly food with 5 grams of fiber and 5 grams of protein in 1/2 cup. Those nutrients fill you up and stabilize your blood sugar to keep you satisfied. Plus, chickpea eaters have waists 2 inches smaller than people who don't eat the bean. Today's Chickpea Pasta with Lemony-Parsley Pesto and Flat-Belly Salad at dinner delivers belly-fat burning chickpeas and artichokes. Breakfast (290 calories, 4 g fiber)
A.M. Snack (214 calories, 11 g fiber)
Lunch (324 calories, 4 g fiber)
P.M. Snack (46 calories, 2 g fiber)
Dinner (630 calories, 12 g fiber)
Daily Totals: 1,504 calories, 62 g protein, 122 g carbohydrates, 33 g fiber, 92 g fat, 1,940 mg sodium Day 3Flat-Belly Bonus: Green tea contains compounds called catechins that can protect against obesity. Plus the caffeine slightly revs up your metabolism. Add in a cup or two of green tea to you daily routine, like we do in this meal plan, to get more of its health benefits. Breakfast (290 calories, 4 g fiber)
A.M. Snack (210 calories, 4 g fiber)
Lunch (324 calories, 4 g fiber)
P.M. Snack (159 calories, 11 g fiber)
Dinner (446 calories, 10 g fiber)
Evening Snack (103 calories, 3 g fiber)
Daily Totals: 1,526 calories, 58 g protein, 163 g carbohydrates, 35 g fiber, 77 g fat, 1,858 mg sodium Day 4Roasted Root Veggies and Greens over Spiced Lentils Flat-Belly Bonus: Fiber-rich lentils feed healthy gut bacteria and keep things moving along smoothly in your gut to prevent bloating and constipation. And adding dark leafy greens (as we do in tonight's dinner) helps you take in fewer calories without increasing hunger. As per Harvard University research, vegetables are the number one food that promotes weight loss. Breakfast (380 calories, 10 g fiber)
A.M. Snack (113 calories, 1 g fiber)
Lunch (324 calories, 4 g fiber)
P.M. Snack (221 calories, 4 g fiber)
Dinner (453 calories, 14 g fiber)
Daily Totals: 1,491 calories, 65 g protein, 130 g carbohydrates, 32 g fiber, 86 g fat, 1,753 mg sodium Day 5Spaghetti Squash & Chicken with Avocado Pesto Flat-Belly Bonus: Oats are a powerhouse whole grain, high in satisfying fiber. People who swapped out refined grains and ate more whole grains (like oatmeal and brown rice) lost belly fat. Today's easy breakfast recipe for lunch delivers a healthy dose of this healthy grain in the form of yummy muesli. Breakfast (490 calories, 18 g fiber)
Top kefir with muesli and berries
A.M. Snack (113 calories, 1 g fiber)
Lunch (324 calories, 4 g fiber)
P.M. Snack (95 calories, 4 g fiber)
Dinner (497 calories, 8 g fiber)
Daily Totals: 1,519 calories, 77 g protein, 152 g carbohydrates, 35 g fiber, 76 g fat, 1,449 mg sodium Day 63-Day Kick-Start Meal Plan Flat-Belly Bonus: People who eat avocado regularly are more likely to have smaller waists. True, avocados are high in fat but it's the good kind that keeps your heart healthy and fills you up. Breakfast (296 calories, 6 g fiber)
A.M. Snack (113 calories, 1 g fiber)
Lunch (360 calories, 13 g fiber)
A.M. Snack (210 calories, 4 g fiber)
Dinner (532 calories, 5 g fiber)
Daily Totals: 1,512 calories, 73 g protein, 156 g carbohydrates, 29 g fiber, 70 g fat, 1,666 mg sodium Day 7Hasselback Caprese Chicken Flat-Belly Bonus: Protein from eggs can help you slim down and build muscle. Eating quality protein-just 10 grams-at meals throughout the day is linked with smaller waistlines. Breakfast (290 calories, 4 g fiber)
A.M. Snack (200 calories, 5 g fiber)
Lunch (230 calories, 11 g fiber)
P.M. Snack (186 calories, 11 g fiber)
Dinner (605 calories, 8 g fiber)
Daily Totals: 1,510 calories, 84 g protein, 174 g carbohydrates, 40 g fiber, 60 g fat, 1,704 mg sodium How can I lose tummy fat fast?19 Effective Tips to Lose Belly Fat (Backed by Science). Eat plenty of soluble fiber. ... . Avoid foods that contain trans fats. ... . Don't drink too much alcohol. ... . Eat a high protein diet. ... . Reduce your stress levels. ... . Don't eat a lot of sugary foods. ... . Do aerobic exercise (cardio) ... . Cut back on carbs — especially refined carbs.. What diet loses the most belly fat?To battle belly fat: Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter.
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