How to Reduce Belly Fat: A Complete Plan to Shrink Your Waist. The Centers for Disease Control and Prevention states that the current diet of the Western world is between 7. From driving to working at desks to watching TV, the No. So how do you lose the belly fat? In order to battle the bulge, it's important to understand how it grew in the first place. Belly Fat Science. There are two types of belly fat: visceral belly fat and subcutaneous belly fat. Visceral fat is underneath the abdominal muscle and in close proximity to the organs. You can't pinch it, and those who have a lot of it, can have abdominal muscles that feel tight and ridged despite the bulging protrusion. Subcutaneous belly fat is above the abdominal muscles and can be pinched. This is the stuff that hangs over the belt. Visceral fat is more easily stored and faster to be burned. This is because it has a greater blood supply and is more sensitive to the fat burning hormones (catecholamines) compared to subcutaneous fat. Belly fat is stored when the combination of excess calories meets the hormonal influence of cortisol and insulin. For those of you who take a calorie- centered approach to weight loss, you may find that the fat around your belly burns off at a much slower rate. This is because belly fat can be as much a hormonal phenomenon as it is a caloric one. Cortisol and Insulin. The single biggest influence over the levels of insulin in your body comes from the amount of starchy and sweet foods you eat. The biggest influence over cortisol has to do with stress levels, which is directly related to sleep quantity (and quality). Foods That Cause Belly Fat In WomenWhat many people don't realize is that cortisol is a schizophrenic hormone when it comes to fat loss. It increases fat storage due to the actions it has on the major fat storing enzyme called lipoprotein lipase (LPL). But ironically, it also speeds fat burning by stimulating the major fat releasing enzyme hormone sensitive lipase (HSL). Cortisol can be your best friend or your worst enemy. By itself it does not have much of an impact on belly fat, unless it is . Adding cortisol to insulin is like pouring gasoline on a fire. The two together - - with excess calories - - are the real culprits in fat gain around the middle.(SS + Ft) x St = Belly Fat. Starch and sugar (SS) combined with fat (Ft) may represent the worst combination for fat gain. In other words, while fat supplies calories by itself, it has little to no impact on insulin production. But when fat is added to sugar and starch (think doughnuts, French fries, pizza and burgers), you get higher calories, more insulin exposure and lose the ability to feel satisfied. Insulin and fat also independently raise another fat storing hormone called ASP (acylation stimulating protein), and when they are combined, they drastically enhance another fat storing hormone called GIP (glucose dependent insulinotrophic peptide). Find more diet plans articles and videos at Bodybuilding.com. Find more diet plans articles and videos at Bodybuilding. Ways To Lose Weight Faster Has your fat.
The Belly Fat Diet MenuAdd stress (St) on top of this and the impact is multiplied, further forcing excess calories around the belly.(P + V) x (Sl + IE) = Six Pack. Protein (P) and vegetables (V) add a high- powered hunger- suppressing punch with little insulin production. This means less calories and better hormone balance. Sleep (Sl) magnifies this effect by lowering cortisol and increasing human growth hormone (HGH) - - a fat burning and muscle building hormone. Throw in intense exercise (IE) that favors weight and interval training (more HGH and testosterone) over long duration cardio (more cortisol), and you start seeing the butter drip off. Does the Flat Belly Diet deliver on its promises? Health & Diet Guide. Popular Diet Plans;. The Belly Fat Plan. The fix lies in replacing the sugar and starch with fiber and raising the protein while normalizing the fat. The foods with the highest ratio of fiber relative to starch are vegetables (beans, corn and potatoes are considered starch, especially when trying to lose fat), and foods highest in protein are eggs, and all lean cuts of meat. While cheese and yogurt are also high in protein, they can add to the fat and sugar burden, so use dairy foods in small amounts. For exercise, make your dominant form of activity fast- paced metabolically demanding weight training. Weight training done the right way is better at burning fat, balancing hormones and is great for your heart. Breakfast - - eggs and 1. Snack - - tuna and veggies. Lunch - - salad with chicken on top Snack - - apple and a handful of almonds. Dinner - - steak, double veggies and 1. Circuit Weight Training (2. Do 1. 2 of each exercise and immediately go to the next one. Don't take structured rests, instead push until you can't and rest until you can (what we call rest- based training). See how many rounds you can do in 2. Interval Training (2. If you're overweight, use a stationary bike, or if you like to run, do sprints on the track. Go hard for 2. 0 seconds, then rest for 4. Then hard for 3. 0 seconds, rest for 3. Then hard for 4. 0 seconds, rest for 2. Then hard for one minute, rest for one minute. Repeat this routine four times. Walking - - Walking is not considered exercise - - it's a necessity that lowers cortisol. Include a walk after each workout. Sleep (8- 1. 0 hours a night) - - Make sleep a priority. Getting enough sleep is about choices. For some, it's cutting out that last television show of the night. For others, it's accepting the fact that not everything on the to- do list can be done in one day. Monday - - Circuit weight training, walk. Tuesday - - Interval training, walk. Wednesday - - Circuit weight training, walk. Thursday - - Interval training, walk. Friday - - Circuit weight training, walk. Saturday - - Cardio (run or bike), walk. Sunday - - Rest. Belly Fat Detective Work. Time and time again, we are spinning our wheels trying to change our exercise program in an attempt to get rid of the belly fat, when in reality it is the diet program that needs to be manipulated and experimented with the most. Despite claims we are . Your metabolic formula is different from everyone else, and you need to stop being the dieter and start being the fat loss detective. Remember: Diet is the most crucial element in body change and fat loss. Abs are made in the kitchen, not the gym. Flat Belly Diet Review: What You Eat. The Promise. Eat fat and lose weight. That's the promise of the Flat Belly Diet. Now for the fine print: The kind of fat matters. The plan focuses on monounsaturated fats, which you get from olive oil, nuts, and other plant foods. Authors Liz Vaccariello and Cynthia Sass, MPH, RD, claim that in 3. Eat 4. 00 calories per meal, four times per day (daily total: 1,6. Don’t go longer than 4 hours without eating. Eat monounsaturated fats at every meal. What You Can Eat and What You Can't. First, you target bloating for four days, aiming at consuming 1,2. During that time, you can't add salt to any food and you must avoid: Processed foods. Foods that can make you gassy, like beans, broccoli, and onions. Carbs like pasta, bananas, and bagels. You must also drink 2 liters of water mixed with ginger root, cucumber, lemon, and mint leaves, which the book calls . The menu includes items like Greek Lemon Chicken and Pumpkin Maple Cheesecake. Level of Effort: Medium. The diet loosens up a little after 4 days. You'll still need to eat often and include monounsaturated fats, and hit the calorie mark precisely every day. Limitations: The first 4 days are very restrictive. After that, you must eat 4. A busy or unpredictable schedule can make this challenging. Cooking and shopping: The diet includes recipes, ideas for snacks, and tips for ordering fast food. Packaged foods or meals? Certain brands of food are recommended but not required. In- person meetings? No. Exercise: It's not required. But the book includes a “flat belly workout” to support the diet. Does It Allow for Dietary Restrictions or Preferences? Vegetarians and vegans: The plan suggests substitutions that work for these diets. Low- salt diet: You're not supposed to add salt to anything you cook. You still need to check the label on other foods to see how much sodium they have. Low- fat diet: This is not a low- fat diet, but the type of fat is heart- healthy. You eat monounsaturated fats at every meal, and you need to watch your portion sizes so you don't get too many calories. What Else You Should Know. Cost: None except your groceries. Olive oil, nuts, and avocados may add to your bill. You could save by cutting back on other foods that the diet doesn't emphasize. Support: You do this diet on your own. What Dr. Michael Smith Says: Does It Work? Chances are if you eat just 1,6. But losing 1. 5 pounds in 3. To do that and lose fat (not water weight), you’d have to cut about 1,6. You could do that by eating less and increasing your exercise, but that’s a lot to ask of anyone. There’s also nothing magical about the diet that’s going to lead to a flat belly. Monounsaturated fats don’t have any special effect on belly fat. Any diet that cuts calories and leads to weight loss will slim your belly along with the rest of you. The diet also recommends you cut back on high- fiber foods like beans and broccoli. Yes, they may cause gas - - maybe even a bit of temporary bloating if you’re not used to them. But these foods are great ways to lose weight and keep it off. Fiber helps you feel full, so you eat less. If this diet ultimately gets you to follow the Mediterranean diet, then it’s a good thing. That’s a winning strategy and one that has been linked to weight loss in multiple medical studies. Is It Good for Certain Conditions? Removing saturated fat (the kind found most often in animal products like meat) and replacing it with monounsaturated fat in moderation is undoubtedly a good thing. It helps lower LDL “bad” cholesterol and the chance of heart attack and stroke. So it’s a good approach for anyone with diabetes, high blood pressure, high cholesterol, or heart disease. The aggressive weight loss the plan promises is concerning, and there isn't flexibility on calories. If you have diabetes, you should attempt this diet only under the care of your doctor. You’ll need to work closely together to monitor your blood sugar and adjust your meds, so your blood sugar doesn’t fall too low. The Final Word. If you’re not ready for a huge change in your diet, look elsewhere for weight loss. The extreme cut in calories in this diet is more likely to leave you discouraged instead of thinner. If you think you have it in you, go for it. Just have a plan in place for sticking with a more moderate weight loss plan in the long run.
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