36 foods that burn belly fat for fast weight loss

November 25, 2009

In the struggle for an ideal figure or at least a normal weight, first place is given to a process called fat burning. There are a lot of myths about quickly and efficiently getting rid of excess fat.

In the struggle for an ideal figure or at least a normal weight, first place is given to a process called “fat burning.” That is, ridding the body of excess fat deposits that have formed as a result of an unbalanced diet.

There are a lot of myths about quickly and efficiently getting rid of excess fat. For example, that only diets or special nutritional supplements can get rid of fat. Or that in order to get rid of your own fat, you need to stop eating any “foreign” fat. Or that for “fat loss” there are special machines or exercises for certain parts of the body.

But any diet is a lot of stress for the body.

, and for some reason fat “goes away” last. Dietary supplements disrupt metabolism, and a complete lack of fat in the diet can lead to serious diseases. Well, the dull “swinging” of the press is unlikely to make the stomach flat if you mark its end with a sausage sandwich.

So what should we do?

To begin with, it is worth understanding that fat will continue to be deposited in the wrong places if the energy balance is not maintained in the body. It's about the balance between calories consumed and energy expenditure. That is, in order to lose weight, you need to eat less and move more.

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In reality, for some reason everything turns out the other way around

. After all, the human body, like the animal body, has been accustomed since prehistoric times to putting off everything it can for a “rainy day.” Therefore, increasing the load leads to a decrease in the speed of metabolic processes and increased appetite.

Fully or partially limited products

• Fatty meats, duck, goose, animal fats, smoked meats, canned fish in oil, sausages.
• Foods with a high glycemic index. Their consumption causes an increased release of insulin and a feeling of hunger. It forces you to eat food again, and each meal contributes to the growth of fatty tissue in problem areas.
• Baked goods and any products made from puff and pastry dough.
• Fried foods that are high in calories due to their fat content.
• Dairy products with high fat content.
• White rice, white pasta, semolina.
• Chocolate, ice cream.

Table of prohibited products

Attack on fat

Of course, without physical exercise, the fight against excess fat is impossible. After all, the calories received must be spent somewhere.

. And people usually move so little.

Experts consider cardio training

. Exercising at 60-70 percent of your maximum heart rate increases the body's oxygen consumption, trains the cardiovascular system and uses fat reserves in the process of obtaining energy. This type of exercise includes brisk walking, cross-country walks, cycling, gymnastics and swimming.

During strength training

the muscles work much more actively, and the metabolism goes faster than with cardio exercise.
But during such activities, the body uses carbohydrates rather than fat reserves for energy. True, recovery after such loads takes longer, which means that calories are consumed for some time
after the end of classes. And since the muscles no longer need carbohydrates, the body uses fat. Strength training includes exercise on weight machines, with weights (for example, dumbbells) and sports games that require muscle strength.

Authorized Products

Fat burning meals include:

• Low-fat sea or river fish (hake, flounder, pike, pike perch, pollock, blue whiting), squid, shrimp, mussels, crabs, cooked by boiling or baking without fat.
• Chicken and turkey (beef, pork, rabbit - for men), prepared in the same way. Turkey meat contains low amounts of fat.
• Brown rice, millet, buckwheat, oatmeal. They are boiled in water, or with the addition of low-fat milk. Despite the fact that carbohydrate foods are quite high in calories, they need to be included in the diet for several reasons. First of all, the complex carbohydrates of cereals, bran or whole grain bread do not cause a spike in insulin because they are slowly digested and absorbed. Three times, they give a long-lasting feeling of fullness, and third, they contain a large amount of fiber, which improves intestinal function and the elimination of toxic products. Bran can completely replace bread. Occasionally you can include pasta made from wholemeal flour (up to 150 g).
• Whole grain bread and bran bread.
• Vegetable soups and fat burning soup.
• Minimum salt in all dishes.
• Legumes, which contain a large amount of fiber and vegetable protein.
• Egg whites, whole egg omelettes and egg whites.
• Any vegetables up to 500 g per day.
• Fruits 200-300 g per day. Give preference to grapefruit or pineapple, they are considered dietary and fat-burning foods. In addition to fruits and vegetables, you can eat bran, sesame and flax seeds (ground in a coffee grinder) - this is an additional source of fiber.
• Dried fruits (dried apricots, prunes, raisins). These products can be consumed no more than 50 g daily.
• Low-fat cottage cheese and low-fat dairy products with fat content up to 2%. It is believed that low-fat cottage cheese is easily digested and can be used for fasting days.
• Cheeses and feta cheese can be consumed with a fat content of 20-30%; tofu is useful in this regard. Salads can be dressed with low-fat yogurt.
• You can use any nuts, 30-35 g per day.
• Unrefined vegetable oils for salad dressing. They are necessarily introduced into the diet of men. You can use sesame, olive or flaxseed oil in the amount of 1-2 tbsp. l. in a day.
• Tea with honey added instead of sugar (10 g per day), herbal teas, green tea with lemon (in between meals), ginger tea, purified water up to 2.5 liters, rosehip infusion, natural juices from unsweetened fruits (orange, grapefruit, pomegranate). Avoid drinking juices from sweet fruits, as they are much higher in calories.

When switching to a fat-burning diet, choose foods with a negative calorie content that will accelerate weight loss - these are foods with a low glycemic index. These include: celery, cabbage, broccoli, cucumbers, zucchini, tomatoes, turnips, radishes, artichoke (choleretic product and helps reduce appetite), beets (the betaine content promotes weight loss), pumpkin (vitamin T in its composition enhances metabolism) , lettuce (the lowest calorie product), chicory (speeds up metabolism), asparagus, mushrooms, olives, leeks, spinach, soybeans, asparagus, any garden greens.

From fruits: grapefruits (reduce insulin levels, which in turn suppress appetite), oranges, pineapple (contain the fat-burning enzyme bromelain and one piece eaten after a meal is enough for the effect), apples, avocados, kiwi, quince, lemons, limes, plums , mango.

Of particular importance are herbs and seasonings that, to varying degrees, help enhance metabolism: cardamom, cayenne pepper, cinnamon, thyme, sage, basil, cloves, tarragon, ginger.

Table of permitted products

Sex question

Beetroot juice is very healthy

Both sexes are interested in weight loss issues. Methods for using fat-burning products for men differ from recommendations for women.

Muscle mass is important for a man. Therefore, the best fat burner for them is protein. When losing weight, its amount in the diet should increase, and the mass of carbohydrates should decrease proportionally. The rest of the recommendations remain unchanged. This is a sufficient amount of water, spices, vegetables.

For women, the protein component is not so important. Therefore, we focus on vegetables, salads, fruits, and dairy products. In addition, the water regime should be observed.

Vitamin D

Vitamin D is a fat-soluble vitamin. It is necessary for the proper functioning of the body. This vitamin regulates the absorption of calcium. It is a precursor to many important hormones. Its deficiency can cause depression.

In addition, vitamin D supports the proper action of insulin, which is responsible for proper carbohydrate metabolism in the body. Vitamin D influences the action of leptin, the satiety hormone.

Sources of vitamin D can be found in common foods:

Additionally, take vitamin D capsules.

Caffeine

Caffeine is an alkaloid found in coffee and cocoa beans. We also find it in tea (tein), mate and guarana (guaranine).

1. Caffeine is in the TOP 5 best sports supplements.
2. It is a stimulant that acts on the central nervous system.
3. Has stimulating properties.
4. Promotes concentration.
5. Reduces the feeling of physical and mental fatigue that can accompany people on a weight loss diet.

Additionally, one of caffeine's metabolites, paraxanthine, increases liposis, or the breakdown of triglycerides, which speeds up fat burning. For most people, caffeine consumption is safe (about 4 cups of coffee per day). Use caution if you are sensitive to caffeine. Or if you are pregnant, limit it to 200-300 mg throughout the day.

Note! Those who still think that coffee helps retain fat in the body and is harmful for losing weight are mistaken. Many even claim that coffee provokes the appearance of cellulite. This is absolutely not true!

What foods can you find caffeine in? Let's look at the table:

Fat burning diet menu (diet mode)

First of all, nutrition does not provide for any strict restrictions, it is not based on fasting, but, on the contrary, provides for frequent intake of non-calorie foods. The menu for the week can be varied if you alternate daily dishes from permitted products. The absence of sweets or flour products is sometimes difficult for women to tolerate; in this case, some deviations from the diet can be allowed, provided that they “work off” calories in the gym.

A weight loss menu must contain protein dishes, a lot of vegetables and fruits with a low glycemic index and a minimum of fat. For snacks you can use cottage cheese, apples, grapefruits, light salads from lettuce, celery and avocado, bran and oatmeal cakes.