Finding the right lose belly fat diet can be tricky these days. There are many faddy diet plans going around that become very popular with celebrities and the like
(prHWY.com) January 29, 2013 - Ny, NY -- Finding the right lose belly fat diet can be tricky these days. There are many faddy diet plans going around that become very popular with celebrities and the like. What all of these diets have in common is their emphasis on deprivation, which can often lead to you losing weight, whereas we are interested in losing fat, which are two very different things, and ultimately comes down to the choices you make about the foods you eat.
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Now, while it is sensible and necessary to cultivate self-control and discipline, your focus should be on maintaining or increasing your muscle weight and size and stripping off the excess body fat - this will lead to a much healthier, better looking and more desirable body. A good solid exercise program will help you to lose belly fat and tone up your body.
For instance, take a look at bodybuilders and fitness models. These guys and gals have really figured out how to grow muscle and strip off fat. They can actually put on weight and lose fat at the same time. It makes sense to apply some of their knowledge to your own personal lose belly fat diet plan.
So, what are the top 3 foods that we should look to include in a lose belly fat diet? We need to look for foods that can help us burn fat - this way we can eat a sensible and well-balanced diet and lose fat at the same time. Foods that release their energy slowly will mean we are less hungry between meals, and will lead to less snacking and a much healthier body all round, as well as keeping our blood sugar levels fairly consistent. People often refer to the Glycemic Index (GI), which looks at the carbohydrates in foods and ranks them according to the effect they have on our blood glucose levels. Low GI carbs create small fluctuations in our blood glucose and insulin levels and can help reduce the risk of heart disease and diabetes, as part of a comprehensive diet program. You don't need to rigidly follow the GI of foods but it's often a good guide, particularly if you are carb-sensitive. Below are just 3 of the many foods you can include in a good lose belly fat diet:
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1 - Oatmeal - This is the one carbohydrate food that almost all bodybuilders and fitness models eat on a daily basis. Although it's a starchy carbohydrate, oatmeal has a nice balance between carbs, protein and good fat. Half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams of protein. The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released carb - perfect for any lose belly fat diet.
You should choose the all-natural oats; either old-fashioned oats or the quick oats. Avoid sweetened and flavored oatmeal packets. Oatmeal is delicious with natural (sugar free) applesauce and cinnamon. Or, try some crushed walnuts or flaxseeds in your morning oats, which will give your "porridge" a nice crunchy texture while adding those desirable "good fats" we all need. If you get tired of oatmeal, there are plenty of other cooked whole grain cereals in the "oatmeal family." Look in your local health food store (or a gourmet supermarket) for barley, wheat, titricale, rye, oat bran and flax cereals (or a multi grain combination of the above).
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2 - Green fibrous vegetables (broccoli, asparagus, green beans, lettuce, etc) - Fibrous carbs are probably the best choice for fat burning carbohydrates. Green vegetables, which fall into this category of fibrous carbs, contain virtually no calories (due to a low calorie density). It's pretty much impossible to overeat green vegetables, so eat them liberally,consuming more of them late in the day. A diet of green vegetables combined with lean proteins is one of the best ways to lose belly fat as quickly as possible.
3 - Chicken Breast - Chicken and turkey are probably the number one most popular protein sources among bodybuilders and fat loss seekers. The skin tends to hold a lot of fat so get rid of that and use the light meat found in the breasts. The darker meat such as in the thighs and drumsticks are higher in fat and calories. Your poultry should be broiled, grilled, or roasted and not fried.
You're about to learn some easy ways to lose belly fat fast. You probably already know that losing excess belly fat isn't just about looking good. You may not know that you'll also feel better and you'll significantly lower your risk of serious diseases that include heart disease, high blood pressure, stroke, cancer, and diabetes.
Recent scientific research has shown that excess belly fat is more hazardous to your health than fat elsewhere in your body. Lose your belly fat fast, and you'll also lower your health risks.
Are you skeptical that a little beer belly could really be dangerous? Keep reading and you'll find out how.
Your body can store two kinds of fat in the abdomen: visceral fat and subcutaneous fat. Subcutaneous fat is under the skin and over the muscle. It gives you a flabby, sagging appearance. Visceral fat is deep inside your belly, among your abdominal organs. It gives you the typical protruding beer belly look. Often people who carry extra belly fat have both types.
Visceral belly fat is the more dangerous one. It produces and releases into your body tissues molecules that can cause inflammation in other parts of your body. These inflammatory processes can attack your heart, your arteries, and other essential systems. That's how visceral belly fat can lead to disease.
So now that you're highly motivated to lose your belly fat fast, what are you going to do about it?
Of course you know the basic prescription: healthy diet and regular exercise. There are many products and programs available that will help a lot with your diet and exercise plan. But don't go searching for one right now, because in a moment you'll learn some lesser-known tips on how to burn up that beer belly. These will really help give you the extra edge in losing your belly fat quickly.
Keep Your Stress Levels Down
When you're frequently in a stressed-out state, your body produces excess amounts of the hormones cortisol, insulin, and adrenaline. Cortisol increases your appetite and signals your body to produce more fat. Insulin signals your body to store that fat, often in the belly. And adrenaline causes even more stress plus difficulty in sleeping.
One of the best ways to control stress is by regular meditation. Most experts recommend 20 minutes per day to begin. Search for "meditation techniques" and you'll find many online resources to teach you how. It's not difficult. Anyone can learn in a few minutes.
Another way to reduce stress is to eat certain specific foods, especially ones that are high in Omega-3 fatty oils. These include most fatty fish (like salmon), olive oil, nuts, and seeds. Don't overindulge, though, because these high-fat foods are also high in calories.
Get Enough Sleep
Creating A Healthy Eating Meal Plan
Most of us suffer from insufficient sleep. Five or six hours per night is not enough for optimum health, and it's certainly not enough when you're trying to lose belly fat fast. People who sleep less than four hours a night have a 70% higher chance of being overweight than those who sleep nine hours.
When you don't get enough sleep, your body's hormones get out of balance. In particular, you don't produce enough leptin, which is the hormone that signals the body when it's had enough to eat. When you don't know you've eaten enough, you tend to keep eating.
For most adults, doctors and scientists recommend eight to nine hours of sleep per night.
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