Diet for slimming the abdomen and the sides: the menu options

The big belly is a problem that can cause a lot of problems. This and the difficulty with the choice of clothing, and the deterioration of health, not to mention outside the lack of attractive holder of bad in the belly.

Unfortunately, there is no quick and easy method to get rid of the fat in the waist, however, you have the opportunity to get rid of this problem forever. In this article, we present a weight-loss diet the abdomen and sides, that will help if not totally eliminate the problem, at least, give the first step in this direction, which will become a powerful impulse to act.

Why do I get the big belly?

The first step to solving any problem is the search for the cause of origin. How and why fat accumulates in the area of the waist? There are several explanations, that it is better to dismount in order. Here, then, are causes of weight gain in the belly area and sides.

The bad food

Harmful eating habits – the first reason that comes to mind for me. The abundance of sweet, spicy and fat-rich food favors the appearance of unsightly folds at the waist. The imbalance of the power, the habit of abundance of biting and charging at night can cause not only ugly on the belly, but also by the slowness of the process of exchange of substances.

The sedentary lifestyle and lack of physical exercise

At the base of many diets for weight loss plays an important role in a caloric deficit, that is to say, you must spend more than consuming. If a person 8 hours they spend on the computer, the body is simply no where to spend calories, so they start to build.

If all physical loads are reduced to campaigns in the store, the muscles become limp and flaccid, which means that they are unable to maintain the tone. In this case, the abdomen not only excel, but begins to SAG and leak.

Bad habits

Tobacco and alcohol are the greatest enemies of not only a flat stomach, but your health in general. Smoking, in addition to the negative effects, slows down the metabolic processes in the body, and the alcohol contains a large amount of empty calories and prevents the normal flow of digestion of food.

Other causes of the appearance of ugly belly can lead the style of life, getting enough sleep, constant stress, bad posture and hormonal imbalance.

The principles of the fight against the fat deposits in the abdominal area

The best solution in the fight against being overweight will be a radical change of lifestyle. Read the list of causes of a set of excess weight and think of how you can correct your bad habits or reduce his influence.

It is best to stop smoking completely, this will confirm any doctor. With the consumption of alcohol is also worthy of tying or, at least, reduce their consumption to a minimum. If the first option you don't like it, give the preference to the wine in small quantities.

If you comply with the principles of a proper diet and exercise, but the belly hard, do not want to leave, it makes sense to seek medical help. The fact that the adipose tissue in the area of the waist is of two types: subcutaneous and visceral.

With subcutaneous fat is clear, of he we free ourselves through sport and nutrition. Visceral fat is more dangerous enemy.

Visceral adipose tissue surrounds organs located in the abdominal cavity, and has the property to accumulate in several diseases. Get rid of visceral fat more complicated than that of the subcutaneous.

The specialists recommend to go to your doctor immediately if the waist size exceeds the volume of the hips. This can indicate serious health problems.

What is wrong?

First of all, try to exclude from your menu the following products:

1. The products that contain sugar: refined sugar, candy, cookies, white and milk chocolate sweets with high fat content;
2. Food that is prepared with a large amount of salt and oil;
3. White bread and other bakery products (bread, cakes, biscuits and other);
4. Coffee and strong tea with sugar;
5. Chariots of sauces and condiments;
6. Semi-finished products, fast food;
7. Products that contain a large amount of soda;
8. The juices and sugar-sweetened soft drinks;
9. Fast food, fat, and food.

Try to reduce the consumption of foods that cause an increase of the gas: apples, cabbage, beans, grapes. Due to that your belly swells and becomes even more.

The products that can and should be consumed

1. Fruits: apples, oranges, pineapples, watermelons, apricots, cherries, pomegranates, grapes, peaches. Care must be taken with the fruit, such as bananas, tangerines, pears, grapes, persimmons, figs, dates, mango.
2. Vegetables: carrots, tomatoes, cucumbers, cabbage, onion, celery, broccoli, pumpkin, lettuce. If you are on a diet, try to limit the consumption of the potato, as it contains large amount of starch.
3. Cereals: as an independent kitchen ideal buckwheat, wheat, barley, rice, barley or corn porridge. Many nutritionists advise to start the morning with oatmeal, however, avoid the oatmeal quick cooking. If you have problems with being overweight, the mana of the slurry's best not to get involved. For consumption, are recommended cereals and pasta made from hard wheat.
4. Proteins: lean meats, low-fat dairy products, eggs, legumes, lean fish and seafood, which also contain protein and iodine.
5. Fats: fish, walnuts, hazelnuts, almonds, sesame seeds, flax seeds, a great variety of oil, the pulp of avocado.

Best diet for slimming the abdomen and sides for women

A huge amount of sources of information allows you to choose between a large number of options. You can follow the principles of proper feeding, compliance with mono-diet or experience express method of weight loss.

Possibly of interest is an easy choice for beginners:

1. Breakfast: vegetable salad, a piece with cheese and vegetables or grains.
2. Lunch: low fat cheese (100 g).
3. Lunch: lean vegetable soup or meat with vegetables, with fruit for dessert.
4. Snack: fruit, nuts, berries, or nuts.
5. Dinner: fruit, yogurt, salad and olive oil or boiled fish.

Proper nutrition

The correct power – the long road to victory over the big belly, however, you can be sure that the pounds lost will not, and healthy habits and improve the well-being and to extend the youth. This style of life involves fractional power, it is necessary to eat small portions every 2.5-4 hours.

On the day it is 4-5 meals: breakfast, lunch, dinner and 1-2 snacks. Simple weekly menu to lose weight the abdomen is shown in the table:

	Breakfast	Lunch	Lunch	The afternoon tea	The dinner
Monday	Natural yoghurt and fruit salad	The banana, a handful of raisins, a piece	Boiled chicken breast, brown rice, tomato	The banana and the orange	Salad vegetables and kefir
Tuesday	Oatmeal with fruit or berries, a piece of jam	The apple, whole-wheat bread with cheese	Oatmeal and gizzards of chicken	Fruit salad	Steamed vegetables and meat
Wednesday	Low-calorie biscuits, boiled eggs, bell pepper or cucumber	The orange, strawberries and yogurt	Buckwheat porridge with mushrooms and vegetables salad	The kefir and the piece	Boiled fish, tomatoes, cucumbers
Thursday	Oatmeal, a fruit choice	Fruit smoothies	Vegetable stew cooked with beef	Vegetable salad	The chicken breast, vegetables, roasted without oil vegetables
Friday	Vegetable salad, bread with cheese and tomato	A handful of nuts or dried fruits	The lean of the soup of vegetables, homemade cheese	Cashews, peanuts, hazelnuts or almonds	The salad with extra virgin olive oil with pieces of chicken
Saturday	Lean fresh cheese, fruit, toasted bread	A light taste of fruit or salad vegetables	Chicken on foot, without skin, vegetable salad	Natural yogurt and the apple	Baked fish with salad
Sunday	Muesli with yogurt, wholemeal bread, dried fruit	Portion cheese casseroles	Cottage cheese with berries, fruit salad	Whole grain crackers with cheese firm	Potato baked potatoes, salad of tomato, cucumber and onion

Five express diet

If you need to urgently get into your favorite dress, and very little time, the help will come express-diet for slimming the abdomen and the sides. Helps to eliminate a few pounds in the short term, however, after a time of resetting the weight to you back.

Breakfast:

1. Low calorie piece with a hard-boiled egg;
2. The cottage cheese with low percentage of fat (200 g), grated apple;
3. Portion of low-fat yogurt (100 g) and a piece of fruit, for example, the orange;
4. Half of the paprika, and the cereal, cheese (40 g)
5. Oatmeal with nuts or dried fruits.

Lunch:

1. The chicken fillets (200 g) and vegetable salad with olive oil;
2. Soup-pureed vegetables and very soft boiled egg;
3. Cooked steamed or boiled fish (200 g) with vegetables;
4. Lean vegetable soup, a piece with cereals, cheese (50 g).

Dinner:

1. Boiled beans (100 g) with the inclination of the meat (100 g);
2. The potatoes in the uniform (2-3 pieces) salad and vegetables;
3. Boiled beans (200 g) with boiled egg and 1 cucumber;
4. Very boiled chicken (200 g), salad of tomato and cucumber;
5. Made with seafood (200 g).

Between meals you can enjoy a snack:

1. Half of the pepper;
2. A handful of nuts or dried fruits;
3. An orange or a banana;
4. Several tablespoons of fresh berries;
5. Vegetable soup or fruit smoothies.

Mono-diet

The popular representative of mono-diets for slimming the abdomen is kefir diet. You can also be attributed to the express regimes – the result, as a general rule, do not wait.

The kefir diet is definitely not for everyone, it should not be administered to people suffering from ulcers or gastritis. In the period of three days for breakfast, lunch and dinner, you should only drink low fat kefir. It is a quick and efficient process of the diet, but before it, it is recommended to perform several days of fasting.

Other popular mono-diet for slimming the abdomen – buckwheat. Buckwheat should be steamed with the night, the beans are poured the boiling water in a ratio of 1:2.

All the next day you can eat only this porridge, the only exception is the kefir 1% of fat. More liters of yogurt a day not worth buying.

4 hours before the suspension of the intake of food is better to abstain, but if hunger does not sleep, it is lawful to drink a glass of water or a cup of green tea. Use seasonings and salt from the diet of buckwheat is prohibited.

Men of the diet for slimming the abdomen

Diet to reduce the abdomen in men to be so organized that the person was not the sensation of hunger. It is designed in 4 days and results in a rapid and remarkable effect. Before breakfast, lunch and dinner, the man must drink a glass of water.

1. Breakfast: oatmeal with fruit, useful as a sandwich composed of whole wheat bread, lean chicken meat and slices of cheese. Drinks, green tea or black coffee without sugar.
2. Lunch: buckwheat or rice porridge, boiled chicken breast or fish, vegetable salad with olive oil. You can take sugar-free fruit juice.
3. Dinner: bread, bran, non-fat cheese and green tea.

The basic rules of slimming

1. Eat 4-6 times a day in small portions;
2. Be careful in your diet included complex carbohydrates, proteins of animal and vegetable origin, fatty acids and fiber;
3. The breakfast, the whole day, it is better to give preference to cereals and cereals;
4. Drink plenty of pure water, the standard of an adult is 1.5-2 litres per day;
5. Eat at least 400 grams of fruit and vegetables a day;
6. Workload physical that accelerate the pace of thinning, this can be fitness, swimming, yoga, or simply walking around the city;
7. Avoid the stress and tension, do not sleep less than 7 hours per day;
8. Quit smoking and alcohol;
9. Check with your doctor before radical change in diet, or mono-diet for slimming the abdomen and the sides;
10. Watch the presence, the stomach may SAG is the fact that you are out of alignment, hold the posture;
11. The skin is in this period requires special attention. After slimming down is not hung, use the massage and friction;
12. Eat a large amount of vegetation;
13. Replace harmful sweets, nuts, honey, lean yogurt and nuts;
14. Recharge the salad oil (preferably olive) or vinegar of strong drink, and not the sour cream and mayonnaise;
15. It is recommended to purchase the complex of vitamins, in order to avoid problems in the functioning of the body, especially in regard to the mono-diets.