Belly Fat Diets
It's not an easy task to get rid of belly fat. It's such a difficult process because we tend to carry extra fat around the belly area naturally, and the fact that you cannot spot reduce makes it even more difficult. The only way to reduce tummy fat is by creating a calorie deficit, and losing body fat overall.
There are various belly fat diet that you can try to help you burn body fat. But how do you know what's a good diet, and which diet do not work? A good belly fat diet should not be too restrictive, and should be easy to follow. A diet that is too restrictive is a recipe for failure. The diet plan should create a moderate calorie deficit, and aim to achieve a slow but steady weight loss of one to two pounds per week. A good belly fat diet must also include an exercise program that promotes muscle preservation during the weight loss, and help burn extra calories.
The Abs Diet is a good example of a diet.
The Abs Diet is a 6 week diet plan designed to promote muscle growth and fat burning. The diet is created by Men’s Health magazine editor David Zinczenko which emphasizes 6 meals spread throughout the day where each main meal should include 2 or 3 of the “12 Power Foods”. The diet is combined with an exercise program which is focused on interval training to help achieve weight loss, and better health and fitness.
Twelve power foods
Almonds and other nuts
Beans and legumes
Spinach and other green veggies
Dairy (fat-free/low-fat)
Instant oatmeal (no sugar added)
Eggs
Turkey/lean meat (steak, chicken and fish)
Peanut butter (all-natural, and limit to 3 tablespoons per day max)
Olive Oil (Extra Virgin)
Whole grain bread/cereal
Extra protein (whey) powder
Raspberries and other berries
The Abs Diet does not require calorie counting, and each week you’re allowed one meal to eat whatever you like. The exercise component of this diet includes strength training 3 times a week with focus on abdominal exercises, and interval training and cardio training on non-strength training days. For the first two weeks of the Abs Diet, exercising is optional.
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Effective Belly Fat Diet
To lose body fat, you need to create a calorie deficit. One pound of fat is roughly 3500 calories, to lose one pound a week, you need to create a calorie deficit of 3500 calories per week. Divided over seven days, that works out to a calorie deficit of 500 per day. So, if your maintenance calories is 2500 per day, then you should aim to consume 2000 calories per day.
To get an estimate of what your maintenance calorie is, multiply your weight by a factor of 13 to 15. So if you weighed 180lbs, then your maintenance calories range would be:
180 x 13 = 2340
180 x 15 = 2700
This of course is just a rule of thumb - a quick way to get a rough estimate of your maintenance calories. For more precise numbers, you can use a BMR/RMR calculator. Using this range of maintenance calories, you should aim to consume 2340 - 500 = 1840 to 2700 - 500 = 2200 calories each day.
Fat Loss for Idiots is a popular diet program that has been effective at promoting fat loss. This is a diet that is based on calorie shifting theory where you constantly change your daily calorie intake to confuse your body so that it does not slowdown its metabolism. The major difference here is that instead of having a constant daily calorie intake, you have low calorie days mixed in with high calorie days, while still achieving a calorie deficit to achieve fat loss.
>> Click here for the Fat Loss for Idiots diet plan that can help you lose weight, and keep it off. |
