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.
Oatmeal
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.
Blueberries
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.
Almonds
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.
Salmon
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.
Lettuce
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
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