The belly melting diet applies to remove fat around the belly.

Belly melting diet:  Fat accumulation around the belly is a condition that affects us negatively in terms of both health and aesthetic concerns seen in many people in our society. Fat is more common in men than in women. In women, this situation is more common after the age of 40 because of the low secretion of estrogen hormone. In this article, you can find nutritional advice that you can apply to remove fat around the belly.Belly melting diet.

What is the fat around the belly?

Fat seen around the belly is a condition that can cause more troublesome results than fat in other areas. This oil can pose risks of health problems such as heart disease, stroke, and Type 2 diabetes. Healthy eating is the best method to eliminate disease risks.

What is the effect of nutrition on fat around the belly?

The consumption of foods with high-fat content, ie excess calorie intake, increases the fat formed around the abdomen. You can reduce saturated fat intake by reading the labels of the foods you consume. Also, increasing your consumption of fruits and vegetables and controlling their portion will help you fight fat. Fast-food style foods are high in fat. This causes both weight gain and fat around the belly, which increases the risk of various diseases. Therefore, not neglecting your controls and meeting with a dietician will benefit you in this process. Our first suggestion for getting rid of the fat in your belly area; If you have a habit of consuming fast food, you will get rid of it. You can change your eating habits with healthy foods that you can consume fast at home. For example, if your daily pace is intense and you have to snack quickly, eating fruit with you and eating them in snacks can be a good step to change your eating habits.

Does alcohol consumption increase the fat around the belly?

Alcohol consumption can cause high calories in its content to enter the blood directly and be stored as fat. Therefore, limiting your alcohol consumption can reduce belly fat. There are 7kcal in 1 gram of alcohol, which means it contains a higher proportion of calories compared to other foods. (Carbohydrate 4kcal / 1g, protein 4kcal / 1g, fat 9kcal / 1g). Additionally, studies have proven that alcohol acts on hormones and gives a sensation.

The belly melting diet applies to remove fat around the belly.

Do trans fatty acids increase fat?

Belly melting diet: In a study conducted at Wake Forest University; It has been shown that margarine, pastry products, cookies, and frying-type meals produced from hydrogenated oils increase the fat that develops around the belly-waist-belly more due to trans fatty acids and compared to this, obesity develops around the waist-belly. to other areas. Foods containing trans fats:

  • Fried potatoes,
  • Donat (Equip),
  • Cakes,
  • Red meats
  • Cheese and cream
  • Industrial oils,
  • Chocolate bar
  • Crisps

How does the fat around the belly affect the diseases?

Studies have shown that the development of fat around the belly;

  • Osteoporosis,
  • Dementia (forgetfulness),
  • Alzheimer’s,
  • Diabetes,
  • Colon cancer,
  • Metabolic syndrome,
  • High blood pressure

shows that it causes health problems such as.

The belly melting diet applies to remove fat around the belly.

What should we do to get rid of the fat that develops around the belly?

1) Consume foods with high fiber content. (Whole grain bread, whole-wheat pasta, unrefined grains, oats, flaxseeds, pears, figs, dried fruits such as dried plums, dried apricots, legumes such as chickpeas, lentils, nuts and oilseeds, peas, turnips, beets, cauliflower, cabbage)

If you consume the fruit itself instead of drinking the juice, you will also get the fiber from the fruit. For this reason, prefer to consume fruit directly instead of fruit juices.

2) Consume green tea and blueberries.

According to the American Journal of Nutrition; Green tea and regular exercise are said to aid weight loss. Green tea contains catechins and these catechins increase calorie expenditure in the body and decrease the fat that develops around the waist. Studies on blueberry consumption have found that individuals with high consumption of blueberries have less fat in the waist area.

3) Stay away from trans fats. (Studies on trans fats have shown that the risk of disease and waist circumference are high in individuals with high consumption of foods with high trans fat content.

4) Consume your meals frequently and little by little. If you eat portion control frequently, you will feel less hungry and not suddenly feel hungry, so you don’t eat extra calories.

5) Avoid high-fat foods. (Although nuts contain healthy fats, excessive consumption will cause fat around your belly. 2 walnuts, 5-6 pieces of hazelnuts, almonds you can choose for your snacks correspond to 1 portion.

6) Take a sit-up 1-2 hours after dinner, do exercises that work the abdominal area. Regular exercise will also speed up your weight loss process.

7) Consume vegetables. Vegetable consumption will stay longer in your digestive system thanks to the fiber in its content and will not gain weight when you consume it in appropriate portions due to its low-calorie content.

8) Choose the right oils. Choose olive oil in your meals. Studies on the Mediterranean Diet have shown that olive oil consumption has positive effects on diseases such as cardiovascular diseases, cancer, obesity, and Alzheimer’s.

Healthy oils:

  • Olive oil
  • Coconut oil
  • Hazelnut oil
The belly melting diet applies to remove fat around the belly.

Belly melting diet: Sample diet list to reduce belly fat

Belly melting diet:

Drink 1 cup of warm water after waking up. Consume 1 apricot.

MORNING:

(Have your breakfast up to a maximum of half an hour after your waking time)

Your alternatives:

1. ALTERNATIVE

* 1 cup of herbal tea (green tea-white tea)

* 1 boiled egg (you can flavor it with spices.)

* 1 thin slice of fat-free white cheese

* 1 thin slice of bread (bran, whole wheat, rye)

* 5 olives or 2 walnuts

* Cucumber, parsley, arugula.

2. ALTERNATIVE

* 1 cup of herbal tea (green tea-white tea)

* 1 thin slice of fat-free cheddar cheese and 2 thin slices of fat-free toast (bran, whole wheat, rye)

* 5 olives or 2 walnuts

* Cucumber, parsley, arugula.

3. ALTERNATIVE

* 1 cup of herbal tea (green tea-white tea)

* 1 egg + 1 small tomato + 1 pepper + 1 dessert spoon of olive oil and menemen

* 1 thin slice of fat-free white cheese (you can add black cumin seed)

* 1 thin slice of bread (bran, whole wheat, rye)

4. ALTERNATIVE

* 4 tablespoons of oatmeal + 1 glass of low-fat milk (you can also try lactose-free milk if it causes indigestion) + 1/2 banana + 1 teaspoon honey

NOTE: Consume alternatives alternately.

2.5-3 HOURS AFTER

Refreshment:

1 handful of fruit (the day you consume the 4th alternative, eat 2 walnuts or 6 raw almonds at this meal. You can drink tea or coffee without sugar.)

2.5-3 HOURS AFTER

NOON:

  • Half a bowl of soup (if not available, you can add half a bread right.)
  • 3-4 meatballs size meat/chicken / fish (60-90 grams) (If chicken is consumed, its skin will not be eaten.) Or 6-8 tablespoons of legumes
  • Half portion salad (squeeze lemon, do not add oil and salt)
  • 1 thin slice of bread (bran, whole wheat, rye)

2.5-3 HOURS AFTER

Refreshment:

  • 1 plain mineral water (squeeze lemon)
  • 1 tea glass of chickpeas or 2 small whole-wheat breadcrumbs

2.5-3 HOURS AFTER

EVENING:

  • 6-8 tablespoons of a vegetable meal with olive oil
  • 1 cup (4 tablespoons) yogurt or 1 cup buttermilk
  • Salad (without oil or salt, you can squeeze a lemon)
  • 4 tablespoons bulgur pilaf or 2 thin slices of bread (bran, whole wheat, rye)

2.5-3 HOURS AFTER

Refreshment:

1 cup of kefir or 4 tablespoons of Activia yogurt (plain)

Page content is for informational purposes only. Items containing information about therapeutic healthcare services are not included in the content of the page. Consult your physician for diagnosis and treatment.


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