Consuming “how much is too much” puzzles and troubles every mind especially when you have planned to trim your tummy. The extra Fat (aka visceral fat) around your belly, generates the troubling chemical makers in our body in the name of adipose hormones and adipokines. So, start checking the portion size of every meal you are taking in. Better not to eat till you feel full psychologically.
Short term studes indicate that the volume of food people eat at a meal is what makes them psychologically feel full. This fullness eventually shapes our tummy pear shaped or apple shaped (Central obesity). Some quick diet tips to reshape your tummy or, trimming your belly fat .
1.Reading food labels is a must:
All food labels list “Calories” and “Calories from Fat” in a given serving of food. Calories are obtained from three essential nutrients – Fat, carbohydrates and protein which are measured in grams.
Every gram of fat yields about nine calories while carbohydrates and protein only yield four calories per gram. Therefore, foods rich in fat can really drive up calorie counts. In general, high fat foods are those in which the amount of calories from fat exceeds 25-35 percent of the total calories. Due to the high-calorie nature of such foods, it’s important to consume them in moderation.
A small food packet could be loaded with calories. Check the content thoroughly. Avoid foods having high fructose corn syrup which is mostly used to sweeten soda, commercial baked goods, condiments, etc.
2.Include good proteins.
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs.
Wow factor: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.
3. Cut carbs :
You must have repeatedly read this. Well, it works as well. But research studies also suggest that complex carbs (which is also called good carbs) helps in tummy reduction.
In a reserach study trial, When scientists fed rats a diet rich in Resistant Starch, it increased the activity of fat-burning enzymes and decreased the activity of fat storing enzymes. This means that the belly fat cells were less likely to soak up and store calories as fat.
What carbs to include – Choose ones with a low Glycaemic index or, GI (It is a measure of how quickly foods break down and send blood sugar up). The slower, the better. Bad high-GI carbs create blood sugar spikes.
Sources: Good carbs include most fruits and vegetables; 100% whole-grain-cereals, breads, crackers, whole-wheat pasta and couscous, plus brown and wild rice; and beans, lentils, and other legumes. On the other hand processed grains, white flour, sugar, aerated drinks are the examples of bad carbs.
4. Eat fat to loose fat :
Not only the selection of Fat but consumption, also matters a lot. The right kind of fats and oils help quash hunger, humming your metabolism of the body.
The type of Fat (saturated or unsaturated) makes us to choose healthy or unhealtht oil. Not all oils are created equal: Some are downright bad ( trans fats ), while some fats are simply confuse you with their fancy names like virgin and extra virgin oil.
To lift the fog from the fat confusion and set you on the path of weight loss— my diet tip for you is :
Check your monthly consumption 450-500ml/person/month is good enough. Select the highest levels of heart-healthy omega-3 fatty acids, monounsaturated fats. Connect your Dietitian so that the you can be admonished in a better way.
Coconut as a majic fat for fat loss:
Research suggests that there is also some evidence from animal studies that Coconut oil which is rich in MCT (medium chain fats) are stored less efficiently than other fats and they are metabolized differently than the longer chain fats.
5.Role of Fibres:
Their bulk takes up space in your stomach, helping you feel full and eat less.There are two types of fibres.
1. Soluble Fibre :
It slows digestion and helps you feel full for longer. It may also help to prevent or control diabetes because of its effect on blood sugar, and is related to heart health because it can help lower LDL or “lethal” cholesterol.
2.Insoluble Fibre :
This adds bulk to your waste, helping to prevent constipation and keep your bowels working well. We need both types of fibre in our diets.
Sources : Broccoli,Apple,Pears,Carrots, Parsnip,Sprouts,Beans, Legumes, Amaranth, Quinoa, Whole Grains, Spinach, Flax Seeds, Chia Seeds.
Salad toping : Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body’s fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the transit rate (at which food empties from your stomach).
6. Workout : parallel to diet
Studies have shown that work out or, exercise significantly increases mental acuity. Working out before your day officially begins allows you to start each day with a fresh perspective. A commitment to a regular workout regimen will increase your fitness level, improve your health and generate a greater sense of mental wellbeing.
Some home remedies for fat loss.
- Green Tea, Dandelion Tea Lemon water Cranberry juice, Use of raw Garlic, Fish Oil, Chia seeds, Ginger-lemon-honey Tea, Lemon-mint-cucumber-ginger lemonade, Cinnamon powder in tea.
- Role of pineapple, raw tomatoes, beans, celery, fenugreek is majical.
- Role of superdrinks and superseeds.(Refer previous blogs)
Do you want to know the diet for pre and post workout or, simply the diet according to your workou. Stay tuned for the next blog !