Breakfast: Yogurt Parfait With Mixed Berries And Granola
Whether you’re sleeping in or up before the sun, a fruit-and-yogurt parfait is the perfect way to start your Sunday. Packed with protein and slow-digesting fiber, this perfectly-portioned parfait will certainly tide you over until your late lunch or brunchproviding you with long-lasting energy that will help prevent the spikes in blood sugar your typical sugary bowl of cereal would give you. That’s why this is one of our favorite healthy breakfast ideas.
HOW TO MAKE IT: Add a spoonful of a cup of 2% Greek yogurt to the bottom of a dish. Microwave a half a cup of frozen mixed berries with a teaspoon of lemon juice until lightly defrosted. Layer on top a quarter cup of mixed berries, and half of a third of a cup of granola. Add the second half of your yogurt, then the berries, and then finish with granola.
NUTRITION: 283 calories / 10 g fat / 41 g carbs / 10 g fiber / 20 g sugar / 23 g protein
A Flat Stomach In 2 Weeks: Thats What Counts
In order to get a visibly firmer stomach in 14 days, of course, you shouldnt lean back and hope that a few sit-ups here and there will have the desired effect. A little more effort is required, but dont worry: with the right sports motivation and above all with the goal in mind, the program can be mastered well. Nevertheless, you shouldnt expect miracles and stay realistic: Getting a flat stomach in 2 weeks unfortunately doesnt mean that the raccoons stomach is transformed into a washboard stomach by a miracle in a short time. A six-pack cannot be achieved that quickly. And especially when the unsightly lifebuoys are already a bit more pronounced, they cannot be so easily trained. Nevertheless, after a short time, you can see a visible success, for example with regard to the waist size. Try it!
There are foods that are real slimming products. Well show you which ones the best support your abdominal training.
Vitamins And Minerals Diet Plan
Vitamin A, E, B12, D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.
Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.
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Breakfast: Mixed Frozen Berry Smoothie
Keeping a bag of frozen fruit in your freezer makes it so easy to whip up this portable smoothie. Besides the convenience, frozen fruit can also be healthier than fresh fruit in the off-season because frozen fruit is picked at its peak and is full of free-radical-fighting antioxidants. What’s more, the act of freezing the fruit may also help release some of those antioxidants as the ice crystals can burst open the cells in which they’re stored! We like putting yogurt in our smoothies to add a little fat and protein and spinach to add fiber. And either a tablespoon of ground flaxseed or chia seeds for their anti-inflammatory omega-3s. All three will help to blunt any spike in blood sugar from the fruit .
HOW TO MAKE IT: Combine ¾ cup of mixed berries, half a frozen or fresh banana, a handful of spinach, a tablespoon of ground flaxseed, ¼ cup Greek yogurt, and a cup of unsweetened almond milk, or milk of your choice. Blend until it reaches your desired consistency, adding water to thin if necessary. Feel free to mix up the flavor combination next week with any one of these yogurt smoothies for weight lossjust be sure to keep your fruit to a single serving per smoothie.
NUTRITION: 238 calories / 7 g fat / 32 g carbs / 9 g fiber / 17 g sugar / 9 g protein
Reduce Your Stress Levels
Stress and anxiety are very common, and most people experience them at some point in their lives.
Stress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place (
How much protein you need depends on many factors, such as your age, gender and activity level.
Generally, you should aim to get 2030% of your calories from protein on a daily basis. This can easily be achieved by incorporating a protein source in every meal.
High-protein diets may increase your metabolic rate, reduce your appetite and help you retain muscle mass during weight loss. They are also linked to lower abdominal obesity rates.
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Add Beans To Your Meals
Beans can help boost feelings of fullness and manage blood sugar levels, making them an excellent ally in your weight loss battle. In fact, a recent study published in The American Journal of Clinical Nutrition found eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss. And if you need another reason to bulk up on beans, remember that the fiber and protein-rich legumes are an excellent source of genisteinâthe same compound found in peanuts and lentils that aids weight loss. To up your bean intake, toss some of ’em in a soup or salad and eat up!
What Causes Belly Fat
Numerous studies lead some to believe your biochemistry and fat genes have everything to do with excess abdominal fat .
But more often than not, lifestyle choices trigger abdominal obesity.
Belly fat is caused by many factors, mostly related to certain lifestyle choices. Here are some that can add inches to your waist size.
- Poor nutrition and diet too much junk food
- Binge eating and emotional eating
- Slow metabolism and blood flow
- Trigger hormones like cortisol, the stress hormone
- Lack of physical activity
- Fad diets
- Starvation mode
Improving your diet, increasing activity, reducing stress, and making other lifestyle changes can all help you lose stubborn abdominal fat.
Water retention may give the illusion of extra weight. These can be controlled in a zero belly diet.
Extra weight affects many of your other systems too such as your digestive system and your immune system.
Visit an M.D. of endocrinology if hormones are a concern or youve gained too much weight quickly.
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Stay Away From Stress
When you’re continually stressed out, it’s bad news for your belly. Stress triggers the release of a hormone called cortisol, and because cortisol is evolutionarily linked to alerting your body to external dangers and low blood-glucose levels, it forces your body to store fat and makes you feel hungry. In other words, if you’re stressed, you’ll start craving that afternoon candy bar even if your stomach is actually full. To avoid stress, try simple things like yoga, taking deep breaths and meditating for a few minutes each day.
The Dangers Of Belly Fat Accumulation
In addition to the higher BMI, excessive fat accumulation in the abdomen area can potentially pose the following health risks:
- Heart disease
- Insulin resistance and type 2 diabetes
- High blood pressure
One cannot reduce belly fat overnight. A long-term plan is the best approach to losing belly fat. However, following the above tips can take you one step closer to your fat loss goals. That said, it is ideal to speak to an expert before you get started on your weight loss goals. Speak to some of Indias best nutritionists and fitness coaches, and begin your fat loss journey.
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Belly Fat Loss Diet Plan
Eating the right kind of food is central to losing belly fat. It is ideal to follow a well-thought-out diet planned as per your needs and requirements. We have put together a 1200 calorie diet plan to help you understand how you can go about planning your diet. However, it must be noted that a 1500 calorie diet plan is ideal for men, while a 1200 calorie diet plan works better for women.
That said, dietary requirements vary from person-to-person. Understand what plan works best for you by consulting a nutritionist, and choose your diet accordingly.
- Start your day with a glass of lemon cinnamon water.
- Have a vegetable sandwich for breakfast, accompanied by a glass of skim milk.
- Follow that up by eating fruits and almonds at 11:00 AM.
- Have lunch at 1:00 PM. Eat two katoris of Masala Khichdi along with a katori each of Sprouts Curd salad and Low-Fat Curd Kadhi.
- Let the food digest with a glass of buttermilk at 3:30 PM.
- Drink a cup of green tea at 4:00 PM.
- Have half a katori of boiled chana an hour after that.
- For dinner, eat two pieces of chapati along with a katori of palak paneer and half a cucumber.
- End your day with a cup of skimmed milk.
Ensure that your diet is balanced, and that you are consuming as many nutrients as possible, while also ensuring you burn more calories than your daily intake. For a better understanding of how to plan your diet out for a week, take a look at a weekly plan here.
The Best Indian Diet Plan For Weight Loss
No single food provides all the calories and nutrients that the body needs to stay healthy. Thats why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.
The best Indian diet for weight loss is a combination of the five major food groups fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important.
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Lose Up To A Stone In Seven Weeks And De
NOW summer is here, the number-one shape-up goal for most of us is a trim tummy – like Michelle Keegan – that wont spill out over the top of our bikini bottoms!
And if Michelle has inspired you to get that toned tum, why not try her 8 minute workout to get some amazing abs!
With that in mind, nutritionist Juliette Kellow has devised a 30-day menu of delicious, satisfying meals that wont leave you feeling bloated.
The plan provides around 1,400 calories a day . This should be enough to help you lose around 2lb a week , especially if youre following our ultimate flat tummy fitness plan.
If you find youre hungry, add extra veg or salad to meals. Toss salads with balsamic vinegar or a little fat-free dressing. Vegetables arent just full of fibre to fill you up theyre also rich in vitamins to keep your skin, hair and nails looking good.
If youre exercising especially hard, you might want to add an extra 100-200 calories to your daily intake the easiest way to do this is to add in one extra snack each day.
Breakfast: Onion Peppers And Cheese Omelet With Hash Browns
Finallythe weekend! If you actually have time to cook this morning, you’ll love this southwestern-style omelet with leftover hash browns. Eggs are one of our favorite superfoods because they’re loaded with amino acids, antioxidants, and micronutrients. Don’t just whip up the whites, though the yolks boast a fat-fighting, brainpower-boosting nutrient called choline, so opting for whole eggs can actually help you trim down.
HOW TO MAKE IT: Cut up a half a cup of onions and peppers, and saute in EVOO or a tablespoon of grass-fed butter. Add 2 whisked eggs and top with a quarter cup of cheese, season with salt and pepper, and put a lid on to help cook. Meanwhile, heat up leftover potato wedges in a cast iron skillet.
NUTRITION: 386 calories / 25 g fat / 23 g carbs / 4 g fiber / 3 g sugar / 18 g protein
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Flat Tummy Diet Plan: Snacks
Enjoy a matcha latte plus one the following daily:
- A cereal bar under 110cals
- A bowl of veggie sticks with 2tbsp low-fat humous for dipping
- 4 dried apricots
- 2 crispbreads sandwiched together with 2tbsp low-fat cream cheese
- 1 apple cut into wedges with 1tbsp peanut butter for dipping
- 3.5oz pot fat-free fruit yogurt
To help you stay on track with the flat tummy diet plan, we’ve created this handy visual guide to all the meal and snack options. Save it to your device for quick reference when out shopping or in the kitchen!
What Can You Eat
The Flat Belly Diet is often compared to the Mediterranean diet and follows many of the same eating guidelines. On the Flat Belly Diet, however, there is a particular focus on monounsaturated fats, also known as MUFAs.
You’ll eat MUFAs at every meal while you’re on the program, so you’ll need to learn about the foods that contain these fatty acids. Foods high in MUFAs include avocados, nuts and seeds, soybeans, some fruits and vegetables, and dark chocolate.
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Life After The Meal Plan
Find more recipes on our site
Your journey doesnt end after 7 days of Mediterranean-style recipes to lose weight. Its about finding recipes that can become staples in your household and creating eating habits that actually last.
Start a 28 Day Mediterranean Diet Plan for Cutting Belly Fat
Weve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides all available in digital format.
We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.
Try Flutter Kicks And Criss Crosses
If you want a flat belly in a matter of days, you better be ready to work for it and feel the burn. That’s where the killer combo of flutter kicks and crisscrosses comes in. According to Mark, this exercise “practically draws the lines right down the sides of your midsection as you are doing them.” In addition to engaging your abs, the motion of your legs required by this exercise also works your inner and outer thighs. If you’re looking to wear short shorts and bathing suits this summer, this routine is for you!
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Which Foods Help Burn Belly Fat
When you have the goal of achieving a flat tummy and abs, it cannot be accomplished with exercise alone. Diet is vitally important, as well, and there are numerous foods available that can help you either burn belly fat and work towards your weight loss goals. There are many changes that you can make to your diet, including adding extra fiber, boosting your protein, adjusting the beverages that you consume, and more. Over time, youll be able to see clear, dramatic results.
Excess Belly Fat And How To Get Rid Of It
Studies show people with excess belly fat, that have a fat accumulation in the abdomen also known as visceral fat, are at high risk for heart disease and heart attacks, also known as cardiovascular disease .
This visceral fat is often found surrounding several vital organs and within arteries. Too much visceral fat in your abdomen over time can create havoc in your body.
It increases the risk for metabolic syndrome, type 2 diabetes, and even cancer .
It can potentially help ward off chronic diseases and health risks, such as lowering your blood pressure.
The best way to lose belly fat is to follow this 7-day meal plan.
This meal plan has foods that balance you, nourish and keep your calorie intake controlled. There are no magic pills, spot reduction foods. It is a simple balanced meal plan that works.
Other changes that will help are, enough sleep, consuming plenty of fiber, moderate-intensity physical activity, ultimately an overall lifestyle change that improves metabolic health.
Before starting this meal plan, an important thing to do is to calculate the calories your body needs.
Calculating your calorie intake can be done by a number of formulas, they are all just general approximations of your body needs, but an effective way to monitor yourself.
A good formula to use is the Mifflin-St-Jeor Equation, it has an equation for men and one for women.
A calorie deficit will help with weight loss and belly fat.
A few basics to know about abdominal fat.
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Build More Muscle Via Strength Training
Strength training is a great way to stay in shape and build up muscle, and because muscle mass burns more calories than fat , the more muscle on your skeleton, the quicker you will lose the fat throughout your body, especially around your abdomen. If you can pack on just five pounds of muscle and sustain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year, and be even closer to obtaining that lean physique you’ve always wanted. A simple way to build up muscle via strength training is to do push-ups or planks.