So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet.
Like other diets, the Flat Belly Diet does restrict the intake of certain foods, but it allows a bit more freedom and flexibility. This probably explains why it’s gained popularity in recent years. The diet claims to focus on decreasing the unhealthy fat levels in participants. The two major fats in our bodies are subcutaneous, which is under the skin, and visceral, which forms around the body organs [source: Kovacs]. The Flat Belly Diet focuses on visceral fat, which is medically recognized as the most dangerous kind of fat [sources: Kovacs, Every Diet].
The American Journal of Clinical Nutrition states, having 4 cups of green tea daily helped people lose more than six pounds within a period of eight weeks. Green tea contains a type of a catechin called epigallocatechin-3-gallate, or EGCG. It is a natural phenol and antioxidant with many therapeutic applications. When you sip green tea, EGCG in it boosts your metabolism. Have 3-4 cups of green tea daily. Make it fresh every time or store it in fridge to get an iced green tea each time you need to speed up your metabolism. Here is a fine recipe of fat burning green tea for you.
Hi Heather, not sure if you received a copy yet but we have a shopping list for both weeks up on the site now: http://www.trimmedandtoned.com/14-day-flat-belly-meal-plan-ingredient-list-breakdown-per-meal/
Hi Andrea, not sure if you received a copy yet but we have a shopping list for both weeks up on the site now: http://www.trimmedandtoned.com/14-day-flat-belly-meal-plan-ingredient-list-breakdown-per-meal/
Fake foods, on the other hand, are what you want to avoid at all costs. These are most of the foods you’ll find at your local supermarket: bagged, boxed, frozen, items loaded with unhealthy additives and preservatives you don’t want to be putting into your body.
A serving of healthy unsaturated fat, such as 3 ounces of fatty fish, an ounce of walnuts or a tablespoon of olive oil provides critical nutrients essential to heart and bone health. A study published in a 2014 issue of Diabetes discovered that overeating saturated fats caused more visceral fat development that eating too much unsaturated fat.
2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot.
As for side effects – Consuming ginger in normal food quantities is considered generally as safe. You can refer to my article about “Ginger Should Be Avoided By These People” to find out detailed information regarding people who should avoid or restrict consuming ginger.
5. Work your mid-to upper back. These muscles are also important for good posture. The bent-over row exercise is a great way to strengthen them. To do it: Place your left knee and left hand on a flat bench or chair so your back is parallel to the floor. Holding a in your right hand, start with your right arm directly under your shoulder and extended toward the floor. Bending your elbow so that it’s pointing toward the ceiling, pull the dumbbell up until it touches your rib cage. Hold, and slowly lower. (The movement is like starting a power lawn mower, only slower and smoother.)
There are different types of HIIT but an easy one to begin with is to simply warm up for 3 minutes on an elliptical machine or by walking. Then work out for 30 seconds so that at the end of the exercise you feel satisfied. Reduce the speed to slow down to a moderate pace. Do this 7 more times or for total 8 intervals. Start with one interval and as your body is ready to take more increase the intervals. Studies show that HIIT to be the absolute premier cardio for weight loss and optimal health as compared to longer, traditional cardio.
I have been training for the last 4 month. Your 90 sec abs exercise and stationary bike 10 minute exercise. I was on 95 kg and I lost 10kg. My wife diagnosed with Diabetes started the same exercises and lost 11kg and blood sugar levels have been stable. Thank you for your Youtube clips.
You don’t have to hop on the Paleo train and ride it all the way to the station, but increasing your intake of protein and reducing your intake of carbs is one of the fastest ways to lose belly fat without additional exercise. Protein helps to balance blood sugar and lower levels of insulin, a hormone that signals your body to store fat, especially around your midsection. For healthier carb alternatives, skip the white bread and pasta in favor of whole-grain complex carbs, seasonal fruits, root vegetables, and squashes. This is how nutritionists sneak more protein into their diets.
Hi Megan, not sure if you received a copy yet but we have a shopping list for both weeks up on the site now: http://www.trimmedandtoned.com/14-day-flat-belly-meal-plan-ingredient-list-breakdown-per-meal/