[Ilovemyshape.com] The idea behind the flat belly diet is to prevent overeating by promoting fullness. At the same time, it will also get rid of belly fat. The flat belly diet consists of monounsaturated fatty acids. Most of the fat here in this diet are plant-based and can be found in foods like chocolate, seeds, nuts, legumes, fish, veggies, whole grains, olive oil, and avocados. These healthy fat foods, experts say, do not have any risk or serious side effects. Moreover, the flat belly diet requires a particular amount of serving at each meal. The following article from Ilovemyshape.com will help you to understand why the flat belly diet is good for dietitians.
- Lemon Detox Diet For Weight Loss
- 6 Healthy Snacks For Weight Loss
- 13 Health Tips For Losing Belly Fat Fast
Flat Belly Diet – Why Is It Good For You
Saturated fats, clog and harden your arteries. Monounsaturated fat, on the other hand, makes your blood vessels pliable and soft after digestion. The flat belly diet is designed after the Mediterranean eating approach. Some of the essential ingredients which contain these healthy fats include veggies, whole grains, legumes, fruits, fish and olive oil. These are known to keep weight gain at bay.
A Balanced Diet
For the flat belly diet to work, they are supposed to be served within accepted ranges in terms of the amount of carbs, protein, fat and other nutrients per each meal. It requires about 1,600 of daily calorie intake. However, dieters can customize the plan according to their gender, age, or level of activity. Veggies, Fruits, beans, nuts, whole grain, lean protein, and seeds are emphasized in this diet plan. Both male and female can engage in the flat belly diet plan. However, this article mostly pertains to a female audience.
How Does Flat Belly Diet Work To Shape Your Body?
As mentioned previously, the flat belly diet is based on the Mediterranean diet plan. The Mediterranean diet as we know it lowers the chances of being obese or overweight. The Mediterranean diet plan seems to help lower the chances of being obese or overweight. However, we first need to actually verify if the same can be said about the flat belly diet. We can prove those advantages of the diet are really true in the case of the flat belly diet, by using what evidence from studies suggest.
9 overweight women following the flat belly diet were studied. And according to the study report, about 33% of the mass of visceral belly fat (surrounding the internal organs within the abdomen) had reduced. The study also revealed that the women had lost about 8.4 pounds and 2 inches off their waist.
According to another study conducted by scientists in Cordoba, Spain in 2007, after a group of overweight people monitored on a 3-4 week diet, with the same number of calories: one was high in monounsaturated fat, another one high in carbohydrate, and another one high in saturated fat. The study revealed that the participants that were on the high-carb plan experienced a built up of harmful belly fat than those on the saturated and unsaturated fat plan.
Another study, which monitored 8 obese or overweight men who were made to follow two diets (one being high in monounsaturated fats and the other being high in saturated fat) for 4 weeks. This study revealed that when the diet with monounsaturated fat was followed, the men actually lost fat within their limbs and trunk. On the other hand, they gained weight around their midsection after following the saturated-fat diet. This research revealed that eating monounsaturated fat foods instead of foods which are high in saturated fats will lead to a substantial reduction in your fat and body weight mass.
Read more: Guilt Free Desserts Book Review
Is It Easy To Follow The Flat Belly Diet?
With the flat belly diet, you are required to eat particular foods at particular times. Some busy dieters may find this strict diet schedule a bit daunting. Not every dieter can stick to eating every four hours. However, you can eat out at a restaurant when you are following a flat belly diet. The most important thing is that you check the menus before ordering your meal. From the menu, try and select foods which contain monounsaturated fatty acids such as grilled chicken, balsamic vinegar, salmon, raw vegetables, leafy green salad, etc. At restaurants where monounsaturated fat foods are not available, you can also supplement with about 2 tablespoons of nuts.
The most important thing that nutrition experts actually emphasize is the feeling of satiety. This is the feeling of fullness. This means that after your daily intake of 1,600 calorie flat belly diet, you shouldn’t feel hungry. This is because monounsaturated fatty acids keep you feeling satisfied and full for long hours by slowing down digestion. Whiles a large amount of fibre in this kind of diet also prevents hunger.
Read more: Top 17 Vegetables To Lose Weight
What Is The Role Of Exercise?
The flat belly diet also suggests (but not required) an optional workout plan which includes the description, duration, and intensity of exercises that you can add to it. It requires shedding some fat or burning some of the calories with cardio exercise; core-focused exercises to tighten as well as tone your midsection; and boosting metabolism and building muscles with strength training.
The truth is that you run the risk of developing serious health problems such as type 2 diabetes or even a heart disease when too much of this visceral belly fat lies within your abdomen. So the flat belly diet isn’t just good for women who are trying to lose weight. We hope this article on the flat belly diet was informative. The readers of Ilovemyshape.com would be happy to know your own stories and ideas on the flat belly diet.