Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat fast. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.
Sugary soda, packed with empty calories, is obviously a diet disaster, but even the no-calorie version can expand your waistline. A 2012 study published in the journal Obesity found that regular soda was associated with increased waist size and abdominal fat, but diet soda was associated with increased waist size, BMI, and total percentage of fat. One theory why this happens is the artificial sweeteners in diet soda don’t produce the responses your body expects when you eat something sweet. So, the sweet taste of a diet soda triggers a message to your body to expect an influx of energy, which won’t arrive since there are no calories in diet This interferes with your body’s hunger signals and causes you to crave (and consume) additional calories to make up for the lack of calories in diet soda. (Not to mention, diet soda has also been linked to stroke and dementia.)
Haven’t given it up Diane… actually eat about 3 cups per day currently. I go through “spurts” of diet changes. Right now I am training quite hard (weights, sprinting, etc) so my body really responds to elevated carb intake. Oatmeal is perfect for this for me. Probably not everyone, but for me personally I love the stuff.
On the off chance that you are a vegetarian and can’t have fish to get your day’s measurements of omega 3 fatty acids, you can consume chia seeds that are similarly high in omega-3 and are best plant based wellspring of omega 3 acids. Notwithstanding, your body needs to work a little to change over the alpha- linolenic corrosive in these seeds into DHA or EPA that straightforwardly hails from fish oil. Separated from omega 3 acids, chia seeds are a great wellspring of cell reinforcements, calcium, iron and dietary fiber which helps you feel more full for more. The eating regimen book, ‘The Aztec Diet’ proposes having 4-8 tbsp (1-2 oz or 30-60 g) of chia seeds throughout a day to keep you less eager and keep you from indulging. In any case, 1 tablespoon of chia seeds excessively is a great add up to incorporate in your day by day diet.
“My No. 1 tip: Do the ball exchange three times a week. Lay flat on your back with your arms above your head and legs straight out. Start with a stability ball above your head in your hands. Bring the ball up above your chest as you bring your legs up to meet the ball and place it between your ankles. Bring the ball back down to the floor with your legs and straighten your arms back out over your head.
MUFAs, or monounsaturated fatty acids, are the cornerstone of the Flat Belly Plan. These are plant-based fats, so the easiest way to remember them is to look for healthy fats that aren’t from animal sources, such as avocados, nuts, seeds, oils and olives. A study done through the American Diabetic Association found that a diet rich in MUFAs worked to reduce belly fat.
Consume an adequate amount of fiber per day. Aim for a minimum of 30 grams of fiber daily. Fiber provides you with a sense of satiety without any calories. Increasing your fiber intake helps stabilize blood sugar, control cravings, and prevent overeating — all things that help promote weight loss and flatten your belly.
Mineral-packed seeds — especially sunflower and pumpkin — provide lots of immune-boosting zinc and seriously fill you up. The hearty combo of plant-based protein and fiber can stave off hunger pangs later on.
The biggest advantage to the Flat Belly Diet is the healthful food choices included in the meal plans. “The flat belly diet says to eat avocados, olive oil, nuts, seeds, and fish and to avoid meat and saturated fat, very much like a Mediterranean diet,” says Lona Sandon, RD, American Dietetic Association spokesperson. “It says to eat monounsaturated fats, which are healthy for the heart.”
When I am ready to get serious about dieting, this will probably be the diet I follow. It’s heart-healthy, well balanced in terms of types of food and also in terms of life, including dieting, exercising, and mental health (emotional eating). I just skimmed the book and returned it to the library where there were holds, but it would be good to own your own copy so that you could use it to keep a food journal.
Fish oil promotes healthy cholesterol levels, it boosts your mood and energy levels, and it helps to maintain strong bones. The acids in fish oil also help in breaking down fat while reducing fat storage around your waistline.