7-day Diet And Tips For Melting Belly Fat

A huge percentage of people have belly fat that they can't handle. The problem affects both adults and children, and is associated with an increased risk of heart disease, type 2 diabetes, insulin resistance, hypertension. 

What causes the accumulation of belly fat?

In addition to gaining belly fat when you gain weight in general, there are some factors that can cause it:

• Emotional eating - when you are stressed, you consume more food to calm down.
• Aging - over the years the metabolism slows down and as a result, weight gain begins.
• Hormonal changes - hormones can change you so that you accumulate fat in the abdomen instead of any other part of the body.
• Genes - If the genes for obesity are in your DNA, you will tend to gain weight.
• Medications - Some medications can prevent you from losing weight.
• Depression - When you are depressed and anxious, your stress level rises. This triggers inflammatory processes in the body and increases weight. In addition, you will be prone to emotional eating.
• Alcohol - Excessive alcohol can increase belly fat.
• Sedentary lifestyle - if you are not active, then the likelihood of getting the unpleasant belt increases.

It's time to introduce you to the 7-day diet to reduce belly fat.

Day one (Monday)

It is always good to start your diet on Monday. Make sure you empty the refrigerator and cabinets of junk food. Here's what to do on day 1.

• Breakfast (08:00): 1 cup green tea, 1 boiled egg, 2 almonds, 1 toasted slice of wholemeal bread
• Lunch (12:30): 1 medium bowl lettuce salad, tuna, light dressing (lemon, olive oil, mustard), 1/2 tea cup yogurt
• Dinner (19:00): 1 bowl of lentils

The first day will be quite difficult, especially if you are used to eating junk food. Restrictions will make you feel hungry all the time and out of mood. Remind yourself of the goals you have and the diseases you want to avoid. Drink water and eat a healthy snack (such as fruits or vegetables) and move on.

Day two (Tuesday)

• Breakfast (08:00): Oatmeal with fruits and nuts
• Lunch (12:30 pm): Beetroot salad with celery stalks, kale and light dressing
• Dinner (19:00): 60 grams of grilled chicken and 1 bowl of tarator

At the end of the second day you will start getting on the rails. Get a healthy breakfast when you're at work so you don't eat junk food. You still won't see results in the mirror, but you will have more energy.

Day three (Wednesday):

• Breakfast (08:00): 1/2 cup of pudding, 1 scrambled egg, 1 cup of green tea
• Lunch (12:30): 2 flatbreads (Arabic breads, tortillas), 1 tea cup of vegetables with curry, 1/2 cup lentils
• Dinner (19:00): 100 grams of stewed or roasted fish garnished with carrots, zucchini, light dressing and chard.

In the evening you will notice the change that your abdomen begins to shrink. You should have lost a lot of water.

Day four (Thursday):

• Breakfast (08:00): Spinach smoothie with banana
• Lunch (12:30): egg salad with 1 cup of buttermilk
• Dinner (19:00): Grilled chicken breast with garlic and spices, cauliflower rice and vegetables.

This is the day when you will receive your "base" for healthy eating and you will feel confident in your actions, which in turn will bring the expected results. You should also feel better in your sleep.

Day five (Friday):

• Breakfast (08:00): 1 cup green tea, 1/2 cup quinoa with vegetables
• Lunch (12:30): cucumber salad, tomato, carrot, sprouts, pomegranate, 1 cup of buttermilk
• Dinner (19:00): 1 bowl of mushroom soup and stewed vegetables

At the end of day 5, you should feel confident and have visible results from the change that has happened to you.

Day six (Saturday):

• Breakfast (08:00): banana and chocolate smoothie
• Lunch (12:30): boiled chicken with vegetables, baked sweet potatoes, 1/2 tea cup of coconut water
• Dinner (19:30): wholemeal pasta with tuna or mushrooms, 1/2 cup buttermilk

Don't miss the workout on this day (see below), you should feel great with the change.

Day seven (Sunday):

• Breakfast (08:00): fried egg with 2 slices of bacon, some canned beans (or baked), 1 cup green beans
• Lunch (12:30): lettuce with tofu, 1 cup of buttermilk
• Dinner (19:00): 1 cup of chicken or vegetable soup

Going through the test of the week you will feel full of energy, you will change your views on healthy living and eating.

This diet can be repeated for another two weeks for even better results. But if you do not want to follow a specific menu, see what foods are suitable for consumption to continue the weight loss process.

Allowed and forbidden foods

Fruits

Allowed : banana, apple, berries, peaches, watermelon, apricot, melon.
Prohibited : grapes and pineapple.

Vegetables

Allowed : broccoli, carrots, onions, green beans, asparagus, Brussels sprouts, cucumber, tomato, sweet potatoes, sprouts.
Prohibited : potatoes and corn.

Protein

Allowed : Skinless chicken breasts, mushrooms, fish, soy, lentils, beans, tofu.
Prohibited : Pork, beef, chicken with skin.

Dairy

Allowed : whole milk, ricotta
Forbidden : low-fat yogurt and cream cheese.

Seeds and nuts

Allowed : Almonds, pistachios, walnuts, macadamia nuts, pine nuts.
Forbidden : Cashews

Fat

Allowed : Olive oil, avocado oil, almond oil, sunflower oil (unrefined).
Prohibited : Canola oil, refined oil

Tips for reducing abdominal circumference

1. Drink water with lemon or fenugreek seeds immediately after sleep.
2. Stay hydrated throughout the day.
3. Eat every 2-3 hours.
4. Limit your intake of sugar and salt.
5. Eat healthy snacks - vegetables, nuts, fruits.
6. Eat healthy carbohydrates, proteins and fats at every meal.
7. Get rid of all junk food.
8. Prepare your own food to avoid hidden calories.
9. Have a light dinner and a hearty breakfast.
10. Eat healthy fats such as olive oil, nuts, seeds, fish oil.
11. Exercise.
12. Sleep at least 8 hours a day.

Very often we fail to maintain a healthy weight because we do not manage to plan our diet. Try to plan each meal in advance. Buy the necessary ingredients preferably a day or two in advance. This will give you enough time to prepare and you will not have to worry about not being able to prepare your food. Determine exactly when you are hungriest during the day and eat a diet then. Never choose to "get ahead" of hunger by eating something a little in advance, because it will not work for a long time.

Focus on your goals and take the first step toward change. In addition to good looks, remember that you are also fighting for better health.

Include workouts in your daily routine, except on the 5th day you rest.