Thursday, July 25, 2013

Belly Fat Burning Foods

Ok so You are interested What to eat ? Belly Fat Burning Foods

Dark Chocolate – You might be surprised to find out that chocolate can help you lose weight, but this is chocolate that's closer to its pure form than you're probably used to.  A 2005 study published in the American Journal of Clinical Nutrition found that participants who ate dark chocolate experienced higher insulin sensitivity and lower insulin resistance compared with those who ate equal quantities of white chocolate.
Tart Cherries – A 2007 University of Michigan study found that rats that were fed small quantities of tart cherry powder lost 17 percent of their belly fat in as few as three months.
Vinegar – People who consumed an acetic acid compound found in vinegar along with fatty food developed less body fat than those who didn't consume the acetic compound, according to a 2009 study in the journal Bioscience, Biotechnology, and Biochemistry.
Green Tea – Green tea is rich in phyotchemicals and antioxidants that make this drink a top choice for many health enthusiasts. But it may also aid in weight loss, putting it at the top of the list for just about everyone else. In fact, a 2009 Journal of Nutrition study found that the catechins in green tea may speed up the body's metabolic rate and promote fat loss, especially in the abdomen.
Healthy Bites appears on MyHealthNewsDaily on Wednesdays. Deborah Herlax Enos is a certified nutritionist and a health coach and weight loss expert in the Seattle area with more than 20 years of experience. Read more tips on her blog, Health in a Hurry!
Source: http://www.livescience.com/36911-belly-fat-fighting-foods.html


 Another good examples food You should eat:

Belly Fat-Fighting Foods

1. Avocados

Merely half of one avocado contains 10 grams of healthy mono-saturated fats, which stop the blood sugar spikes that tell your body to store fat around your midsection.

Not only do healthy fats in avocado help thwart belly bloat, they also help our bodies better absorb carotenoids, cancer-fighting compounds found in colorful fruits and veggies like tomatoes, carrots, spinach and winter squash. In fact, people who ate salads with avocado had 15 times higher absorption of carotenoids, a study from The Ohio State University at Columbus found.

2. Bananas

The fruit packs 422 milligrams of potassium, a mineral that can help limit the amount of belly swelling sodium in your body.

3. Yogurt

A cup encourages the growth of good bacteria in your gut, throwing out other bugs that can cause bloating.

Creamy Greek yogurt is yummy, but it's also much more than that: Its combo of carbs and protein help stabilize insulin, a hormone that tells your body to store calories as fat when levels get too high.

4. Berries

Antioxidants can improve blood flow, delivering more oxygen to muscles -- so ab revealing cardio is easier. Have some yogurt and berries before your workout to get those muscles ready for action.

5. Chocolate Skim Milk

A glass teams carbohydrates with protein to promote muscle building. Drink POST workout to speed recovery. Plus, you are getting that calcium to make your bones stronger. Chocolate milk is not just for kids!

6. Green Tea

Three cups daily may rev up your metabolism and burn 30 calories, a study in Medicine & Science in Sports & Exercise shows. The compound ECGC in the tea makes it easier to burn fat.

7. Citrus
Supermarket shocker: Vitamin C in colorful produce, like oranges and red peppers can help you zap up to 30 percent more fat during exercise, research from Arizona State University at Mesa suggests.

8. Whole Grains

Carb lovers, Rejoice! The filling fiber in foods like oatmeal, brown rice, and bulgur aids in keeping your body's insulin levels low. Researchers speculate this may shrink fat cells. Your body absorbs and burns these more slowly for longer-lasting energy than the refined carbs in white bread and rice.
Source: http://www.cbsnews.com/

Some Recipes for belly fat burning:

Mango Smoothie Surprise

Avocado lends this refreshing drink a silky smoothness
SERVINGS: 1
¼ cup mango cubes
¼ cup mashed ripe avocado (MUFA)
½ cup mango juice
¼ cup fat-free vanilla yogurt
1 Tbsp freshly squeezed lime juice
1 Tbsp sugar
6 ice cubes
Combine the mango, avocado, mango juice, yogurt, lime juice, sugar, and ice cubes in a blender. Process until smooth. Pour into a tall glass. Garnish with sliced mango or strawberry, if desired, and serve.

Read more: http://www.prevention.com/weight-loss/flat-belly-diet/smoothies-weight-loss-flat-belly-smoothie-diet-recipes/mango-smoothie-surprise#ixzz2a2UwR43V

Blueberry Smoothie

A berry-licious breakfast or snack, perfect for the Flat Belly Diet Jumpstart
SERVINGS: 1
1 cup skim milk
1 cup frozen unsweetened blueberries
1 Tbsp cold-pressed organic flaxseed oil (MUFA)
Place milk and frozen unsweetened blueberries in blender and blend for 1 minute. Transfer to glass, and stir in flaxseed oil.

Read more: http://www.prevention.com/weight-loss/flat-belly-diet/smoothies-weight-loss-flat-belly-smoothie-diet-recipes/blueberry-smoothie#ixzz2a2V28EUI

Peanut Butter and Banana Smoothie

Natural peanut butter lends texture to this breakfast smoothie diet drink
SERVINGS: 1
½ cup fat-free milk
½ cup fat-free plain yogurt
2 Tbsp creamy natural unsalted peanut butter (MUFA)
¼ very ripe banana
1 Tbsp honey
4 ice cubes
Combine the milk, yogurt, peanut butter, banana, honey, and ice cubes in a blender. Process until smooth. Pour into a tall glass and serve.

Read more: http://www.prevention.com/weight-loss/flat-belly-diet/smoothies-weight-loss-flat-belly-smoothie-diet-recipes/peanut-butter-and-banana-smoothie#ixzz2a2V7MVFM

Vanilla Yogurt and Blueberry Smoothie

A berry sweet and satisfying Flat Belly Diet snack
SERVINGS: 1
1 cup skim or soy milk
6 oz (80-calorie) vanilla yogurt
1 cup fresh blueberries
1 Tbsp flaxseed oil (MUFA)
Handful of ice OR 1 cup frozen blueberries
Combine milk, yogurt, and fresh blueberries plus ice OR frozen blueberries in a blender. Blend for 1 minute, transfer to a glass, and stir in flaxseed oil.

Read more: http://www.prevention.com/weight-loss/flat-belly-diet/smoothies-weight-loss-flat-belly-smoothie-diet-recipes/vanilla-yogurt-and-blueberry-smoothie#ixzz2a2VCCTFO

Chocolate Raspberry Smoothie

Curb sweets cravings with this perfect MUFA-rich snack
SERVINGS: 1
½ cup skim or soy milk
6 oz (80-calorie) vanilla yogurt
1/4 cup chocolate chips (MUFA)
1 cup fresh raspberries
Handful of ice OR 1 cup frozen raspberries
Combine milk, yogurt, chocolate chips, and fresh raspberries plus ice OR frozen raspberries in a blender. Blend for 1 minute, transfer to a glass, and eat with a spoon.

Read more: http://www.prevention.com/weight-loss/flat-belly-diet/smoothies-weight-loss-flat-belly-smoothie-diet-recipes/chocolate-raspberry-smoothie#ixzz2a2VFtu00

Peach Smoothie

Sip this delicious snack on the Flat Belly Diet Jumpstart
SERVINGS: 1
1 cup skim milk
1 cup frozen unsweetened peaches
2 tsp cold-pressed organic flaxseed oil (MUFA)
Place milk and frozen, unsweetened peaches in blender and blend for 1 minute. Transfer to glass, and stir in flaxseed oil.

Read more: http://www.prevention.com/weight-loss/flat-belly-diet/smoothies-weight-loss-flat-belly-smoothie-diet-recipes/peach-smoothie#ixzz2a2VKDlcw

Lemon-Orange Citrus Smoothie

Lemon and orange blend for a tropical Flat Belly smoothie diet drink
SERVINGS: 1
1 cup skim or soy milk
6oz (80-calorie) lemon yogurt
1 medium orange peeled, cleaned, and sliced into sections
1 Tbsp flaxseed oil (MUFA)
Handful of ice
Combine milk, yogurt, orange, and ice in a blender. Blend for 1 minute, transfer to a glass, and stir in flaxseed oil. 

Read more: http://www.prevention.com/weight-loss/flat-belly-diet/smoothies-weight-loss-flat-belly-smoothie-diet-recipes/lemon-orange-citrus-smoothie#ixzz2a2VPzgVD

Friday, July 19, 2013

Diet To Lose Belly Fat

For Sure Youa Have Question: What Can I eat and what Diet To lose belly fat is the best. Of course I have answers for You.

What Can You eat?
The Belly Fat Cure eating plan consists of protein, fats, and vegetables with small amounts of sugar and complex carbs. Processed foods with sweeteners (even artificial sweeteners) are out.  Wine, beer, champagne, and dark chocolate are OK -- but not cocktails or candy bars.
Much of the book consists of colorful displays of more than 100 "belly bad" meals (mostly from fast food and casual restaurant chains) made over into "belly good" recipes that are featured in the meal plans. (However, the recipes contain no nutrition information other than the grams of sugar and servings of carbs they contain – not even a calorie count.)
Five different weeklong meal plans designed for various eating styles, from carb lovers to meat-eaters, provide a framework for the eating plan.
When in doubt, dieters can follow the "no-excuses day" plan:
  • Breakfast: 3 eggs, 2 slices buttered toast
  • Snack: Handful of walnuts
  • Lunch: Tuna salad on one piece pita bread
  • Snack: 1 cup cottage cheese with honey
  • Dinner: Grilled chicken or steak, sautéed veggies and 1/2 cup brown rice
Dieters are advised to drink 8-10 glasses of water a day. Most fresh fruits, and beverages such as skim milk and 100% fruit juice, are depicted as "belly bad."
Because of their low sugar content, blackberries and blueberries are the only fruits allowed on The Belly Cure plan. Although fruits are generally considered healthy because of all the nutrients and fiber they contain, Cruise says you can get the same nutrients from vegetables without the (natural) sugar found in fruit. Once you reach your goal weight, you can add up to two pieces of fruit per day.
Source: webmd.com

Other Tipses for dummies:

  • Eat! Don’t skip meals; otherwise you’ll become too hungry, eat too fast, and ultimately eat too much.
  • Transition to whole grains. Whole grains are richer in nutrients and fiber, helping you to stay full longer and preventing nasty spikes in insulin, which trigger belly fat storage.
  • Stay active. Even if you don’t have a regular exercise routine, get a pedometer and make sure you get in a minimum of 10,000 steps every single day.
  • Eat more produce. Fresh vegetables and fruits are key to good nutrition. They’re loaded with filling fiber and packed full of disease-fighting antioxidants. They’re also low in calories.
  • Avoid inflammatory foods. Inflammation triggers belly fat storage and is an underlying factor in many disease states. Avoid refined carbohydrates, foods rich in saturated fats and trans fats, and highly processed foods. All of these foods can promote inflammation.
  • Eat at least one good source of healthy fat every day. Monounsaturated fats and omega-3 fatty acids help to fight both belly fat and inflammation. These fats are essential to maintaining a desirable body weight as well as preventing disease.
  • Drink at least 8–10 cups of water every day. Hydration helps keep your energy level up, fills you up to help you reduce your portions at meals and snacks, and helps your metabolism function at its peak. So drink up!
  • Practice mindful eating. This principle may be one of the most important. You need to learn your body’s hunger and satiety cues to be able to maintain a healthy body weight for life.
Eating the appropriate foods every day is important to maintaining your flat belly for good. So, in addition to following my flat-belly principles in the preceding section, you also need to try to incorporate the following foods daily:
  • Green tea: This powerful fat fighter tastes great and is loaded with antioxidants, which help fight disease and inflammation. Aim for 1 or 2 cups per day.
  • Hot and spicy seasonings: Seasonings like cayenne pepper help to boost metabolism, helping you burn more calories and make weight maintenance even easier.
  • Lean protein (especially fish!): Aim to include a good source of lean protein, such as fish, chicken breast, or tofu, with every meal. Not only does protein provide a slight metabolism boost, but it also helps you feel satisfied for hours after eating.
  • Low-fat Greek yogurt: This type of yogurt is a great source of protein as well as calcium, which has been shown to help reduce overall body fat and belly fat. Because Greek yogurt contains twice the amount of protein as your typical yogurt, it helps you stay full longer, fighting cravings for belly-busting foods.
  • Nonstarchy vegetables: Because vegetables fill you up without filling you out, they’re really the backbone to any healthy eating plan. They’re also loaded with anti-inflammatory properties to continue to banish belly fat for life. Even when you reach your goal weight, aim to have a minimum of four servings of nonstarchy vegetables every single day.
  • Walnuts, flaxseeds, or chia seeds: These nuts and seeds are loaded with belly-fighting omega-3 fatty acids. Their rich fiber and protein content also help to keep you full. Just remember that they’re rich in calories, so one to two servings a day is really all you need.
Source: Dummies.com 

 Foods That Banish Belly Fat

There are exercises that target your abs to help you get the rock-hard stomach you've always dreamed of. But if you really want to double-team belly bulge, then you'll need to eliminate sugar and processed carbs while also incorporating fat-burning foods into your diet. Keep reading to see which foods can help trim inches from your waistline.
You may think that eating less will help you lose weight, but you should never skip meals, especially the first meal of the day. Eating a healthy breakfast jump-starts your metabolism, regulates your blood sugar levels, and gives you energy to carry you through lunchtime. Fiber-rich oatmeal is a great option because it's filling, so you won't indulge in a muffin or bagel by midmorning. Opt for plain oatmeal since the flavored brands can be full of sugar.
Research has shown that a diet rich in blueberries may help diminish belly fat. Even if blueberries are frozen, they maintain most of their nutritional benefits. And you can use frozen berries in this fat-belly fighting smoothie.
It's said that MUFA (monounsaturated fats) are a secret ingredient that helps burn away belly fat. Almonds are a good source of monounsaturated fats and help curb cravings since they are a good source of vegetable protein and fiber.
For a fun twist on regular almonds, try this healthy and hearty almond berry banana yogurt smoothie.
Cutting down on fried, fatty, calorie-rich foods in order to obtain lean abs is a must. What's great about lean proteins like fish, tofu, or turkey meat, is that they provide you with lots of energy and burn more calories when digested.
When choosing a fish, try salmon or tuna since they are both high in omega-3s, which reduce inflammation in the body and can help regulate your hormones.
Green veggies like romaine or arugula lettuce, spinach, and kale are not only packed with vitamins and minerals and are low in calories, but also contain a high amount of fiber to prevent belly bloating. Make yourself a ginormous salad for lunch, and it'll keep you filled throughout the afternoon. Or have a smaller salad before a meal, and you'll find yourself eating less of the main course.

Dietary Guidelines in diet to lose belly fat:

How well does it conform to accepted dietary guidelines?

Fat. You’ll have no problem staying within the government’s recommendation that between 20 to 35 percent of daily calories come from fat. A sample daily menu provided 26 percent.
Protein. It’s within the acceptable range for protein consumption—22 percent, compared with the 10 to 35 percent the government recommends.
Carbohydrates. The government advises that between 45 and 65 percent of daily calories come from carbs. Flat Belly should keep you at a middle-of-the-road 56 percent.
Salt. The majority of Americans eat too much salt. The recommended daily maximum is 2,300 milligrams, but if you’re 51 or older, African-American, or have hypertension, diabetes, or chronic kidney disease, the limit is 1,500 mg. A sample daily Flat Belly menu provided 1,453 mg.
Other key nutrients. The 2010 Dietary Guidelines call these “nutrients of concern” because many Americans get too little of one or more of them:
  • Fiber. Getting the recommended daily amount of 22 to 34 grams for adults helps you feel full and promotes good digestion. Veggies, fruits, beans, and whole grains—all major sources—are encouraged on this diet, so you should easily meet the recommendation. A sample daily menu provided 35 grams.
  • Potassium. A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day.) The majority of Americans take in far too little. A sample daily menu came up short at 2,479 mg.
  • Calcium. It’s essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. A sample daily menu provided 1,028 mg.
  • Vitamin B-12. Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. Fish like salmon and trout, along with eggs and yogurt, are good sources.
  • Vitamin D. Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. A sample daily menu skimped, providing 9.57 mcg. Just 3 ounces of sockeye salmon, which packs almost 20 micrograms of vitamin D, will satisfy the requirement.
Supplement recommended? No.
Source: http://health.usnews.com/best-diet/flat-belly-diet

What's the best way to lose belly fat: diet or exercise?

You really need both, and here's why: Losing fat (all kinds of fat, not just the belly fat that covers your lower abs) requires an energy deficit. At the end of the day, you need your body to realize that it didn't take in enough caloric currency to pay for your daily efforts, forcing it to tap into its energy savings account (stored fat). The greater this deficit, the more weight you will lose.
Diet and exercise can both help you create an energy deficit and lose weight, but I'm assuming you don't just want what works, you want what works best. What gives you the biggest return for the time you invest
Source: shape.com

And Now Some Diet Recipes to lose belly fat:

Pomegranate-Peach Smoothie

PREP TIME: 10 minutes 
TOTAL TIME: 10 minutes 
Featured MUFA: Flaxseed oil
1 large peach, pitted and chopped
1⁄3 c pomegranate juice
2 Tbsp 0% plain Greek yogurt
1 Tbsp flaxseed oil
2 tsp honey
4 ice cubes
In a blender, combine the peach, pomegranate juice, yogurt, oil, honey, and ice cubes. Process until smooth. Pour into a tall glass and serve. Serves 1.
Tip: Pour your smoothie into a thermos and take it with you for a midmorning or afternoon snack. Shake well to recombine before drinking.
NUTRITION (per serving) 298 cal, 4 g pro, 43 g carb, 14 g fat, 1 g sat fat, 2 g fiber, 24 mg sodium

Open-Faces Spicy Salmon Sandwiches

PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
Featured MUFA: Avocado
1 can (14.75 oz) pink salmon, drained
1⁄4 c gluten-free reduced-fat horseradish-Dijon mayonnaise
2 gluten-free multigrain bagels, split and toasted
1 c mixed baby greens
1 Hass avocado, peeled, pitted, and sliced
1⁄4 small hothouse (seedless) cucumber, thinly sliced
1⁄4 small red onion, thinly sliced
1. Combine the salmon and mayonnaise in a medium bowl, mashing with a fork until well mixed.
2. Place 4 bagel halves on a work surface. Top each half with one-fourth of the greens, salmon mixture, avocado, cucumber, and onion. Serves 4.
NUTRITION (per serving) 431 cal, 24 g pro, 42 g carb, 19 g fat, 3 g sat fat,5 g fiber, 768 mg sodium

Heirloom Tomato Salad with Lemon Aioli

PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
Featured MUFA: Canola oil mayonnaise
1⁄4 c canola oil mayonnaise
1 Tbsp lemon juice
1⁄2 tsp grated lemon peel
1⁄2 tsp gluten-free
Dijon mustard
1 clove garlic, minced
2 medium heirloom tomatoes, thinly sliced
1⁄2 small red onion, cut into thin slivers
1⁄4 c basil leaves
2 tsp capers, rinsed and drained
1. Whisk together the mayonnaise, lemon juice, lemon peel, mustard, and garlic in a small bowl.
2. Arrange the tomato slices on 4 salad plates. Use the back of a spoon to spread equal portions of the aioli on the tomatoes. Scatter the onion over the aioli. Sprinkle with the basil and capers. Serves 4.
NUTRITION (per serving) 58 cal, 4 g fat, 0.5 g sat fat, 1 g pro, 5 g carb, 1 g fiber, 176 mg sodium

Grilled Pear Salad with Walnut and Pomegranate Vinaigrette

PREP TIME: 20 minutes
TOTAL TIME: 30 minutes
Featured MUFA: Walnuts
2 Bosc or Anjou pears, quartered and cored
2 Tbsp unsweetened pomegranate juice
1 Tbsp white wine vinegar
1 tsp olive oil
1 tsp honey
1 tsp gluten-free stone-ground mustard
1⁄4 tsp salt
1 bunch watercress, trimmed
1 head Belgian endive, cored and thinly sliced
1⁄2 c walnuts, toasted and chopped
4 Tbsp gluten-free crumbled blue or gorgonzola cheese
1. Coat a grill rack or nonstick grill pan with cooking spray and preheat to medium.
2. Lightly coat the pears with cooking spray. Place, cut side down, on the grill rack and grill until tender and well-marked, about 3 minutes on each side. Transfer the pears to a plate.
3. Whisk together the pomegranate juice, vinegar, oil, honey, mustard, and salt in a large bowl until blended. Add the watercress and endive and toss to coat evenly.
4. Divide the watercress mixture evenly among 4 plates. Top each with 2 pear wedges, 2 Tbsp of the walnuts, and 1 Tbsp of the cheese. Serves 4.
Tip: For the best flavor, be sure to use firm ripe pears. If the pears are not quite ripe, place them in a bowl with apples or bananas, and store at room temperature for a day or two; the ethylene given off by the fruit will help to speed up the ripening process.
NUTRITION (per serving) 206 cal, 5 g pro, 24 g carb, 12 g fat, 2.5 g sat fat,5 g fiber, 297 mg sodium

Minted Watermelon Salad with Avocado

PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
Featured MUFA: Avocado
2 Tbsp lime juice
1 Tbsp olive oil
1⁄4 tsp salt
1 small seedless watermelon (about 4 pounds), cut into 11⁄2" chunks
1 Hass avocado, peeled, pitted, and chopped
1⁄2 small red onion, thinly sliced
3 Tbsp chopped fresh mint
In a large bowl, whisk together the lime juice, oil, and salt. Add the watermelon, avocado, onion, and mint, and toss gently to mix. Serve it chilled for the best flavor. Serves 4.
NUTRITION (per serving) 204 cal, 3 g pro, 32 g carb, 9 g fat, 1 g sat fat,4 g fiber, 154 mg sodium

Shish Kebabs with Lemon-Tahini Sauce

PREP TIME: 15 minutes
TOTAL TIME: 25 minutes
Featured MUFA: Tahini
3 Tbsp lemon juice, divided
2 tsp olive oil, divided
2 cloves garlic, minced
1⁄2 tsp dried oregano
1 pound pork loin, cut into 1" pieces
2 small zucchini, cut crosswise into 1" pieces
1 red bell pepper, cut into 1" pieces
1⁄2 red onion, quartered
1⁄4 c tahini
1⁄4 c water
1. Combine 2 Tbsp of the lemon juice, 1 tsp of the oil, the garlic, and oregano in a large bowl until blended. Add the pork, tossing to coat.
2. Alternately thread the pork, zucchini, bell pepper, and onion on four 10" skewers.
3. Coat a grill rack or grill pan with cooking spray and preheat it to medium. Grill the skewers for 8 minutes, turning once, or until the pork is well marked and the vegetables are tender.
4. Meanwhile, in a small bowl, combine the tahini, water, and the remaining 1 Tbsp lemon juice and 1 tsp oil until blended. Drizzle each kebab with one-fourth of the sauce. Serves 4.
Tip: Store unused tahini in an airtight container in the refrigerator for up to 3 months.
NUTRITION (per serving) 305 cal, 27 g pro, 10 g carb, 18 g fat, 4 g sat fat, 3 g fiber, 71 mg sodium

Barbecue Chicken Pizzas

PREP TIME: 10 minutes
TOTAL TIME: 20 minutes
Featured MUFA: Olive oil
2 gluten-free tortillas (8" diameter)
2 Tbsp olive oil
2 Tbsp gluten-free barbecue sauce
1⁄4 c shredded reduced-fat pepper Jack cheese
4 oz cooked thinly sliced chicken breast
2 scallions, thinly sliced
1. Preheat the oven to 400°F.
2. Place the tortillas on a baking sheet. Brush each tortilla with 1 Tbsp of the oil. Top each with half of the barbecue sauce, cheese, chicken, and onion.
3. Bake for 7minutes, or until the toppings are hot and the cheese is melted. To serve, cut each pizza into 4 wedges. Serves 2.
NUTRITION (per serving) 357 cal, 21 g pro, 25 g carb, 20 g fat, 3.5 g sat fat, 6 g fiber, 383 mg sodium

Ginger-Blueberry Parfait

PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
Featured MUFA: Avocado
1 c blueberries
1 tsp grated peeled fresh ginger
4 Tbsp maple syrup, divided
1 Hass avocado, peeled, pitted, and chopped
1 c part-skim ricotta cheese
4 sprigs fresh mint
1. Combine the blueberries, ginger, and 1 Tbsp of the maple syrup in a small bowl until well mixed. Let stand for 5 minutes.
2. Meanwhile, in a food processor, combine the avocado, ricotta, and the remaining 3 Tbsp maple syrup. Puree the mixture.
3. Alternately layer the blueberry mixture with the ricotta mixture in 4 parfait glasses or dessert dishes, ending with the berries. Garnish with the mint sprigs. Serves 4.
Tip: Blueberries provide more antioxidants than any other fresh fruit. Plus, they’re grown with far fewer pesticides than many other crops.
NUTRITION (per serving) 217 cal, 8 g pro, 25 g carb, 10 g fat, 4 g sat fat,3 g fiber, 83 mg sodium

Thursday, July 18, 2013

How Can I Lose Belly Fat Fast

People often ask me It is possible to fast weght lose ? Answer is no ! But we must understand that important is to fast fat lose not weight. So How Can I lose Belly Fat Fast ?


One thing you should also know is that it’s very common to lose 3 - 5 pounds in the first week on nearly any diet and exercise program and often even more on low carb diets (because low carb diets deplete glycogen and every gram of glycogen holds 3 grams of water). Just remember, its NOT all fat - WATER LOSS IS NOT FAT LOSS - AND WATER LOSS IS TEMPORARY!
The only way to know if you’ve actually lost FAT is with body composition testing. For home body fat self-testing, I recommend the Accu-Measure skinfold caliper as first choice. Even better, get a multi site skinfold caliper test from an experienced tester at a health club, or even an underwater (hydrostatic) or air (bod pod) displacement test.
From literally hundreds of client case studies, I can confirm that it’s rare to lose more than 2 to 3 lbs of weight per week without losing some muscle along with it. If you lose muscle, you are damaging your metabolism and this will lead to a plateau and ultimately to weight relapse.
Source: www.burnthefat.com - Tom Venuto

1 Thing - Belly Fat is risky! 

People who have a normal weight but have excess belly fat may have a higher risk of dying from heart disease than even obese individuals, researchers report.
In a new study, investigators found that normal-weight people who have what is called central obesity are at almost three times greater risk of dying from heart disease and two times greater risk of dying from any cause than those of normal weight with a normal waist-to-hip ratio.
"People with normal weight may be less likely to feel the need for lifestyle changes," explained lead researcher Dr. Francisco Lopez-Jimenez, a cardiologist at the Mayo Clinic in Rochester, Minn. "But, central obesity isn't healthy even in those with normal weight."
Source: http://healthfinder.gov/

You can be interested in Good Book about BellyFat - "Flat Belly Diet". Overview:
The book contains a 32-day diet plan that the authors claim can help dieters lose 15 pounds in that time, as well as several inches of belly fat, the body fat many experts now claim is particularly unhealthy fat, especially for women. In only 96 hours a dieter can lose 7 pounds and over 5 inches. All of this, according to the book and the advertisements, can be achieved without exercise or without giving up favorite foods.
Though the book has spent 12 weeks on The New York Times Bestseller List in the Hardcover Advice section, many are critical of the diet, though most critics find fault with the claims made by the book about how it targets belly fat rather than the diet itself. Fans of the diet cite things like the ability to eat certain foods prohibited on other diet like nuts and chocolate, as well as the emphasis on whole, natural foods over things like pre-packaged diet foods and artificial ingredients.
Source: Wikipedia

How Can I lose Belly Fat Fast ? - 5 Easy steps to start lose belly fat fast:

1. Eat breakfast. It might seem counterproductive to eat if you're trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol (the bad kind) levels lower.
Eat breakfast around the same time each day. If you tend to sleep in on weekends, eat as soon as you wake up.
2. Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat.Some strategies for combating everyday stress:
  • Enough sleep. Most adults need at least 7 hours of sleep every night to function properly.
  • Set aside time to relax. Even if it's only 15 minutes on your lunch break, find time to simply close your eyes, breathe deeply, and forget your worries.
3. Aim to take 10,000 steps a day. In one study where men reduced their daily steps from about 10,000 to less than 1,500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks.
  • Get a pedometer and try to increase the number of daily steps you take.
  • Take stairs instead of elevators; walk instead of driving.
  • Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk.
4. Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains.

Grains melt fat. A diet rich in whole grains changes the glucose and insulin response in your body to hasten the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that can be seen and grabbed). 
5 .Drink plenty of water. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting. Drinking more water also helps your body flush out waste/toxins and improves your overall health.
  • Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total.
  • Carry a water bottle so that you can drink whenever you feel thirsty.
  • Know how to tell when you're sufficiently hydrated. You'll know you're drinking enough water when your urine runs almost clear. If it's still yellow, drink up.
Source: Wiki How

How Can I lose Belly Fat Fast ? - You must Do Exercise ! Without that will not be effects.
“This workout is so effective because it’s about quality, not quantity,” Bethenny says. Each move targets not only the abs but other muscles, too, adds trainer Kristin McGee, who helped create this regimen (and joins Bethenny on her Body by Bethenny DVD): “With Bethenny’s hectic schedule, it pays to have an ab workout she can do anywhere.”

To drop up to 2 inches in just 4 weeks, McGee says, do these moves 3 times per week, plus 20-minute high-intensity intervals 3 times per week and 45 minutes of moderate intensity cardio 2 times per week.

Plank

“I’m all about this one-stop-shop move: It not only tones my entire core but also strengthens and sculpts my arms, butt, and thighs.”

Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward.

Press your hands firmly into the mat, and press strongly back through your heels. Hold for 1–2 minutes (or as long as you can), then drop back to all fours. Do 3 reps.

Side Plank

“This is an awesome way to tone my waist and tame love handles. Plus, it gets rid of dreaded bra bulge!”

From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Imagine you have a big beach ball under your right side; press your torso up and away from the ball, extending your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your entire core. Hold for 60 seconds, then return to plank position and repeat on the left side; that’s 1 rep. Do 3 reps.

Boat Pose

“This is my go-to pose for fighting lower-belly pooch—an area that can be really hard to tone, especially after you’ve given birth.”

Sit with your knees bent, feet flat on a mat, and hands on the ground. Lean your upper body back and lift your legs so your body forms a V. Stretch your arms forward, palms facing in. Tighten your lower-ab muscles while keeping your shoulders relaxed, back straight, and chest lifted. Lengthen your legs and engage your inner thighs. Hold for 5 slow, deep breaths, then lower your legs. Do 3 reps.

Swaying Warrior 2

Stand in a wide straddle on a mat. Turn your right foot out 90 degrees and your left foot in 45 degrees. Bend your right knee (keep it over your ankle) so your thigh is parallel to the mat. Press firmly into your outer left foot and inner right foot, and use your inner thighs and lower abs to hold the pose. Stretch your arms out to the sides, then slide your left arm down the back of your left leg and reach your right arm overhead.

Lift up and all the way over until your right elbow comes down to your knee; stretch your left arm over your ear. Repeat 2 more times. On the last one, stay in the final position for 3–5 breaths before coming up and repeating on the other side.

Scale Pose

“I’m a fan of this efficient move not only for its core (and arm!) strengthening but also because it’s a great way to strengthen your pelvic floor—and that helps in everything from better sex to better posture.”

Sit in a comfortable cross-legged position with hands on a mat next to your hips. Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat.

Hold for 3 breaths, then lower back down. This is a pretty challenging move, so if you can’t lift your whole lower half, keep your feet on the floor and just lift your butt. Do 3 reps.
Source: Health.com
What About Recipes. Here is one of my favourites:

Flat-Belly Dinner Recipes

The secret to flat abs? Foods like whole grains, low-fat dairy, and lean protein, which curb hunger, boost your calorie burn, and prevent belly bloat. We've combined these slimming ingredients into a week's worth of delicious dinners.

Steak-and-Pepper Tacos

Prep time: 20 minutes
Cook time: 25 minutes
Makes: 4 servings
Ingredients
1 pound flank or hanger steak
Juice of 1 lime, plus lime wedges for serving
1 teaspoon kosher salt
2 garlic cloves, crushed
1/2 teaspoon mild chili powder
3 teaspoons vegetable oil
1/2 red onion, sliced
3 bell peppers, 1 each red, yellow, and orange, thinly sliced
1/2 cup fresh or frozen corn kernels
8 small corn tortillas, warmed
1/2 avocado, sliced
1/4 cup grated low-fat Monterey Jack
1/4 cup salsa verde or 2 tablespoons chopped fresh cilantro
2 tablespoons sliced pickled jalapenos
Reduced-fat sour cream (optional)

Directions
1. Marinate the steak in the lime juice, salt, garlic, and chili powder in a sealed plastic bag for 20 to 30 minutes.
2. Meanwhile, heat a large cast-iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft, about 3 more minutes. Transfer the vegetables to a bowl and keep warm.
3. Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat dry with paper towels. Lay the steak in the pan, reduce heat to medium-high, and cook about 8 minutes for medium-rare, turning once halfway through. Transfer to a board and let rest for 5 minutes.
4. Slice the steak across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas, avocado, Monterey Jack, salsa, jalapenos and, if desired, sour cream.
Nutrition facts per serving: 416 calories, 32g protein, 38g carbohydrate, 16g fat (4.3g saturated), 7g fiber
Source: fitnessmagazine.com
Other Recipes: pinterest.com