The problem is most of these are FAD diets.
They advocate "cleanses," starvation, and dehydration as a way to get rid of excess belly fat. Let's start right here and identify what belly fat is, why it's there and a HEALTHY diet to help you get rid of belly fat.
What is Belly Fat
Belly fat is the worst kind of fat that humans have. Now I am not talking about the fat that you can grab around your midsection. Those love handles, while on the belly, are not belly fat, they are still considered subcutaneous fat.
Fat that lives under the skin but above the muscle.
Belly fat is the type of fat that is under the muscle in the abdominal cavity. This fat is called visceral fat. Visceral fat surrounds the organs, and digestive tract, causing a whole host of horrible health effects including but not limited to:
- Coronary disease
- metabolic disorders
- increased inflammatory response
- sleep apnea
- gastrointestinal disorders
What Causes Belly Fat?
So how did the belly fat get there? Visceral fat develops over long periods of stress, sleep deprivation, and poor diet. High sugar and consumption high saturated fat foods are typical behaviors in people with significant amounts of visceral fat.
So how do you get rid of it?
Belly Fat Diet
Every diet is going to be a little different. If you're a vegetarian, your menu is going to look a lot different than someone who is following a Paleo lifestyle. These guidelines are goals for macronutrients (the big nutrition groups).
They will help you build a diet for belly fat that is balanced enough to assist in fat loss over a normal timeframe.
No, the high protein in this diet is not like the Atkins diet.
Here when we say high protein, we mean aiming for 30% of your calories be consumed from protein. The FDA recommends only 20% of calories. This difference is why it is considered a high protein diet.
These proteins should be ones that are free from saturated fat, but high in monounsaturated and polyunsaturated fat (those are the good fats you keep hearing about).
Healthy proteins on a belly fat diet:
- Chicken (skin and bone in)
So, what is low carb? Well, we don't mean the "apples are bad" kind of low carb. Here we are aiming for about 30% of calories to come from carbohydrates (government recommends 50%).
All carbs should come from low Glycemic Index (GI) foods. Use low GI foods so that you are not flooding your bloodstream with glucose, and are forcing it to rely on its fat reserves.
Telling people to eat more fat is where most people will fight back. 40% of calories in a fat burning diet should come from fat.
No, I am not giving you permission to slather your potato in butter, or put extra bacon on your sandwich.
The type of fat you should eat should be healthy fat. Polyunsaturated and monounsaturated fats tend to come from cold water fish, nuts and fruits like avocados.
Sleep: The Ultimate Belly Fat Diet
Sleep is an almost magical process where our bodies get to do their maintenance. Think of sleep as your bodies very own "windows update" if you keep skipping the update, you're not going to be operating at your peak condition. Lack of sleep throws off hormone production and causes stress.
Since stress is one of the biggest factors in cortisol production, it is important to make sure you do everything in your power to get enough sleep. So next time someone asks you why you're going to bed so early, let them know it's part of your new belly fat diet.
Relaxation, Meditation, Mindfulness and Prayer
They are key ingredients in a belly fat diet because they help you lower your cortisol levels. High cortisol is the number one factor in storing excess belly fat.
How Do Fat, Protein, and Rest Help Lose Belly Fat??
Your body is a machine. A complex machine. If you are not fueling the engine, it is going to store as much excess energy as it can, to make sure you don't die.
Fat, protein, and rest in the right levels let your body know that you are safe and that it does not need to store all that excess belly fat.
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