Diet for losing weight on the abdomen and sides for women

Do you dream of a slim figure? Nothing could be simpler. Thanks to a balanced menu, a fat burning diet for women creates a new body!

Every representative of the fair sex dreams of a toned, beautiful figure, but few women can boast of such natural data. Most women resort to various diets, but either do not feel the effect of them, or the kilograms return again.

To avoid negative consequences, you need to choose the right dietary program and maintain water balance in the body.

An adult needs to drink at least two liters of clean water per day. A sufficient amount of fluid ensures the normalization of the body's metabolic processes, which in turn accelerates the process of burning fat. It is beneficial to drink water with lemon juice. The acidic environment of such a liquid breaks down fat deposits in the body.

Important: Before starting a weight loss program, you must obtain a recommendation from a nutritionist who will create a menu taking into account the individual characteristics of the body.

The essence of the technique

The basis of nutrition programs for weight loss is reducing the caloric content of the diet, which is achieved by consuming foods with a low glycemic index. Effective burning of fat deposits depends on the following points:

1. The foods included in the diet should not contribute to weight gain.
2. It is necessary to consume a sufficient amount of protein foods, which require large energy costs for digestion.
3. To improve intestinal function, dairy and fermented milk products must be included in the diet.
4. Fiber-rich fruits and vegetables help improve digestive processes.

During weight correction, it is important to adhere to a number of rules that will help achieve quick results:

1. Breakfast and dinner should include foods rich in protein and fiber, and add a small portion of complex carbohydrates to lunch.
2. It is useful to drink two glasses of pure water 20 minutes before breakfast. This will awaken the body and speed up metabolism.
3. Dishes should be boiled, stewed or steamed.

By following these recommendations, you can achieve noticeable results in a short time. To speed up the process of burning fat, you need to combine proper nutrition with physical activity.

Is it possible to eat after training while losing weight?

After fitness, sports and any physical activity, a protein-carbohydrate (anabolic) window opens. For the next 90 minutes, the human body needs to replenish nutrients. What to eat after training to lose weight? Of course, foods high in protein and carbohydrates! Eating during this period of time causes a maximum anabolic response in the body and is beneficial, allowing you to form a beautiful figure without deposition of fat mass. Later consumption of food may be useless, since the body has already used internal energy sources (fat deposits, muscle protein) and does not need nutrients.

Interesting to know! There is exactly the opposite point of view - you cannot eat immediately after training to lose weight. According to it, during this period the human body continues to “burn” accumulated fat, and eating disrupts this process, which makes it difficult to lose extra pounds. But do not forget that along with fat, the body intensively consumes its own protein, which slows down metabolic reactions. Thus, at first, losing weight actually happens a little faster, but gradually leads to exhaustion of the body, causing inhibition of the functions of all organs and systems - the loss of extra pounds stops. After such training, the human body looks emaciated and unattractive.

Diet options

In order not to get confused in the variety of diets, let’s consider a dietary diet in several variations.

First

A fitness diet for burning fat is good for those women who are actively involved in sports.

Monday:

• First meal: several boiled quail eggs, adding a pineapple and pear salad.
• At lunchtime: steamed cod with brown rice and a couple of green apples.
• Afternoon snack: low-fat yogurt and cottage cheese, a couple of peaches.
• Last meal: boiled shrimp and grapefruit.

Tuesday:

• First meal: grain cottage cheese and fruit salad, seasoned with light natural yogurt.
• At lunchtime: boiled beef with baked potatoes and grapefruit.
• For an afternoon snack: make a salad with sea bass and orange, a slice of whole grain bread.
• Last meal: a portion of mussels and a few pieces of pineapple.

Wednesday:

• First meal: feta cheese, a small apple or pear, green tea without sugar.
• At lunchtime: boiled chicken fillet with boiled buckwheat, celery and carrot salad.
• For an afternoon snack: a couple of boiled eggs with boiled corn.
• Last meal: steamed pollock and vegetable stew.

Thursday:

• First meal: some boiled beef and pumpkin casserole.
• At lunchtime: boiled low-fat fish with pasta, cabbage salad and a slice of rye bread.
• For an afternoon snack: seaweed salad, low-fat kefir with a few pieces of peach.
• Last meal: boiled chicken fillet, fruit salad with berries.

Friday:

• First meal: freshly squeezed pineapple juice, seaweed salad and low-fat yogurt.
• At lunchtime: boiled shrimp with a side dish of rice, pineapple and melon salad.
• Afternoon snack: apple and corn salad with tofu.
• Last meal: boiled pike meat and grapefruit.

Saturday:

• First meal: a glass of low-fat milk and tomatoes.
• At lunchtime: baked rabbit with sauerkraut and a slice of rye bread.
• Afternoon snack: a handful of walnuts.
• Last meal: steamed flounder with boiled asparagus.

Sunday:

• First meal: a few slices of cheese and a cucumber.
• At lunchtime: onion broth, boiled quail meat and berries.
• Afternoon snack: salad of chicken eggs, corn and apples.
• Last meal: boiled crayfish meat with oranges.

Second

The fat burning diet is suitable for those girls who need to slightly adjust their figure. Dishes rich in proteins and fats are digested for a long time without being deposited in subcutaneous fat.

Monday:

• First meal: 200 grams of oatmeal porridge, cooked in water with a cup of green tea and a slice of lemon.
• Lunch break: boiled chicken leg with cabbage salad, green tea.
• Afternoon snack: three apples.
• Last meal: 200 g of low-fat cottage cheese, green tea.

Tuesday:

• First meal: same as Monday.
• Lunch break: boiled chicken leg with one buckwheat bread.
• Afternoon snack: a glass of low-fat kefir.
• Last meal: vinaigrette with a glass of grapefruit juice.

Wednesday:

• First meal: oatmeal on water with a glass of pineapple juice.
• Lunch break: 200 grams of boiled pollock with a cup of grated carrots and green tea.
• Afternoon snack: two apples.
• Last meal: 200 grams of low-fat cottage cheese and a glass of grapefruit juice.

Thursday:

• First meal: same as Wednesday.
• Lunch break: a plate of borscht with a beef cutlet and stewed carrots.
• Afternoon snack: two oranges.
• Last meal: a cup of vinaigrette and green tea.

Friday:

• First meal: a cup of oatmeal with water and green tea.
• Lunch break: similar to Thursday, but adds a glass of orange juice.
• Afternoon snack: a glass of low-fat kefir.
• Last meal: same as Thursday.

Saturday:

• First meal: oatmeal with a glass of grapefruit juice.
• Lunch break: 200 grams of boiled pollock and a cereal bar.
• Afternoon snack: a couple of low-fat yoghurts.
• Last meal: pieces of fresh pineapple in the amount of 300 g.

Sunday:

• First meal: same as Monday.
• Lunch break: chicken broth with a piece of low-fat fish and 100 grams of sauerkraut.
• Afternoon snack and dinner: same as Saturday.

As you can see, the menu is quite filling and you won’t go hungry. With such a nutrition program you can achieve solid results. A diet for burning subcutaneous fat for girls is a real salvation for those who need to get rid of belly fat.

Important: You should not suddenly leave the diet. Increase the calorie content of your meals gradually.

To maintain your weight, try to eat high-calorie foods as little as possible.

For athletes

The diet for people who regularly exercise should be composed of a predominance of protein foods and a lower content of carbohydrates. It is recommended that a girl include coconut oil and spinach in her diet program for athletes to burn fat.

Menu option for athletes:

• Breakfast: berry juice, a few boiled eggs, cabbage and spinach salad.
• Lunch: low-fat kefir and one apple.
• Lunch: oatmeal with a piece of fish and apple juice.
• Afternoon snack: fish salad with a slice of bread and pineapple juice.
• Dinner: apple and pineapple juice, one grapefruit and boiled shrimp.

Sample menu for the week

You can combine these product groups as you wish in accordance with the basic rules. A diet on a fat burning diet might look like this.

Product set No. 1:

• breakfast: a portion of cottage cheese, fruit, green tea without sugar and milk;
• lunch: a portion of boiled chicken, brown rice, vegetable salad with cabbage and carrots;
• afternoon snack: 2 boiled eggs, boiled corn;
• dinner: a portion of steamed cod, fresh or stewed vegetables.

Product set No. 2:

• breakfast: low-fat cheese, fruit, green tea without sugar and milk;
• lunch: a portion of boiled beef, buckwheat, cucumber, tomato;
• afternoon snack: 2 boiled eggs, vegetable smoothie;
• dinner: a glass of kefir, a portion of steamed fish.

Product set No. 3:

• breakfast: 2 boiled eggs, fruit salad, green tea without sugar and milk;
• lunch: a portion of cottage cheese, 2 any fruits;
• afternoon snack: a handful of nuts, a glass of kefir;
• dinner: grilled seafood, fresh or stewed vegetables.

Benefits and harms

The beneficial aspects of a fat-burning diet are obvious - cleansing the body, proper weight loss without stress, a large range of permitted foods, delicious dishes and the absence of hunger.

But this approach to losing weight also has its downsides:

1. Excessive amounts of protein can cause intestinal upset.
2. Unpleasant odor from the mouth.

And yet the diet has more advantages. But if you notice negative aspects of such a diet or a deterioration in your health, then consult a nutritionist.

Rules for the fastest results

1. Meals should be fractional: 4-6 times a day. This will result in a smaller total volume of incoming food, but will ensure a constant feeling of fullness and absence of hunger.
2. After waking up, you need to drink a glass of warm water. Have breakfast in the next two hours.
3. At every meal you need to eat protein foods, fruits and vegetables.
4. Since fruits can slightly increase appetite, it is better to consume them in larger quantities in the first half of the day, before 12 o’clock.
5. You should strictly limit your consumption of sweet foods and foods rich in fat.
6. Dinner should be served no later than 2 hours before bedtime.
7. Drink at least 2-3 liters of water per day. Failure to comply with this requirement will disrupt metabolism, the process and rate of decrease in body volume will sharply decrease!
8. It is recommended to enhance the effect of the diet with active physical activity and training.

It should be noted that the use of the fat-burning technique is not recommended to be repeated more than twice a year. The optimal time for its use is spring and autumn, since the metabolic processes of the body during these periods act synchronously with the processes occurring under the influence of active changes in the length of daylight hours, which directly affect life activity. But using it in winter and summer also shows good results.

Upon completion of the course, it is advisable to continue split meals without excluding protein from the diet - this will help not return to the previous weight. It will also be appropriate to continue active training.

Prohibited and recommended products

Recommended for consumption: fish, seafood, beef, chicken, chicken ham, eggs and hard cheeses, nuts (no more than 30 g), low-fat lactic acid products, rye bread, cabbage, buckwheat, rice, durum wheat pasta, dried fruits, vegetable and fruit salads.

Products that need to be excluded: bananas, grapes, legumes, potatoes, carbonated drinks, fast food, alcohol, spicy and smoked foods, offal, flour products, carbonated drinks.

Fat diet menu for 3 days

Day 1

Breakfast

: Keto pancakes and broccoli stir-fry.

Break two eggs into a bowl and add half a tablespoon of almond flour. Then add ghee generously and a pinch of salt for taste. Shake until evenly liquid consistency. Melt the butter in a frying pan and fry the pancakes one at a time.

Cut small broccoli into florets and rinse them under running water. Heat olive oil in a frying pan and add chopped garlic. After a pleasant smell appears, gradually add the broccoli florets, frying them for 1-2 minutes. Add a little sea salt and breakfast is ready.

Note: If you want to make the pancakes a little sweeter, you can add a pinch of cinnamon or vanilla instead of salt.

Snack

: Assorted nuts.

You can eat a handful of different nuts to prevent hunger pangs.

Dinner

: Chicken and vegetables stir-fry.

Heat the oil in a frying pan, add 0.5 kg of minced chicken breast. Chop the cabbage, peppers and tomatoes, add them after 5 minutes. Stir and after another five minutes add the ginger garlic paste. Turn off the stove and grate some cheese on top.

Dinner

: Broccoli and mushroom salad with diced chicken.

Cut small broccoli and mushrooms into small pieces. Cut 100 g chicken breast into cubes. Heat the coconut oil in a wok and add the chicken first. When the chicken is lightly fried, remove it to a bowl and add a pat of ghee to the pan. Fry the broccoli and mushrooms for a minute, then add the chicken back. Add a few crushed garlic cloves and fry for 2 minutes. Turn off the stove and sprinkle generously with oregano. The supper is ready.

Day 2

Breakfast

: Scrambled eggs, grilled Brussels sprouts.

Break two large eggs and add a pinch of salt and pepper. Beat until smooth. Cut half an onion and one tomato into small pieces and add to the eggs. Melt some ghee in a frying pan, pour in the egg mixture and start stirring it with a spatula. When the eggs are half cooked, you can grate some cheese for taste.

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Place pieces of Brussels sprouts on a skewer and coat them with chopped garlic and ginger and olive oil. Grill for 5 minutes on each side until lightly golden brown.

Snack

: Vegetable sticks with flaxseed oil.

Cut carrots and/or celery into 7-8 cm sticks. Dip them in flaxseed oil - a quick and tasty snack is ready.

Dinner

: Collard roll with shrimp.

Take a large leaf of kale and place it in salt water for 30 seconds. Sprinkle 450g shrimp with sea salt and pepper. Cut 1 tomato and 1 bell pepper into small cubes. Heat the oil and first fry the tomatoes and peppers. After a minute, add shrimp and fry all ingredients for another 1 minute. Add 1 spoon of ghee and a few crushed garlic cloves and fry for another minute. Turn off the stove. The filling is ready. Place it evenly on the cabbage leaf and wrap it in a beautiful and satisfying roll.

Dinner

: Salmon cutlets with mashed potatoes and broccoli.

Ingredients:

• 500 g salmon;
• 1 egg;
• ½ piece - onion;
• 1 tsp salt;
• 0.5 tsp pepper;
• 50 g butter.

For puree:

• 400 g broccoli;
• 150 g butter;
• 30 g Parmesan cheese;
• salt and pepper to taste.

Cooking method: 1. Preheat the oven to 170C. Cut the salmon into small pieces and place in a mixer along with the rest of the ingredients and mix thoroughly. 2. Form cutlets and brown them in a frying pan for 3-4 minutes on each side. Then place the cutlets in the oven for 30-40 minutes. 3. Separate the broccoli into florets and place in boiling salted water for a couple of minutes. Drain the water. Using an immersion blender, blend the broccoli with the butter and Parmesan cheese and add salt and pepper to taste.

Day 3

Breakfast

: Fruit smoothie

If you love a sweet breakfast, you can make a fruit smoothie that has great taste and consistency while being low in carbs. Place frozen strawberries, raspberries and blueberries in a blender. Add almond or coconut milk for a rich, creamy taste. Beat in a blender. You can sprinkle pieces of almonds and grated coconut on top for taste.

Snack

: Egg cake (serves 2)

Break and beat one egg. Add 3-5 chopped mushrooms. Crush the garlic clove and add a pinch of sea salt and pepper. Stir well and pour into two muffin tins. For variety, you can add cheese or tomatoes.

Dinner

: Classic egg salad with a twist

Boil 2 hard-boiled eggs, crush them, make small pieces. Cut the onion and avocado into small cubes. Then wash a handful of cherry tomatoes. Mix all ingredients in a bowl and add a pinch of salt. You can simply squeeze half a lemon and the salad will be ready.

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Dinner

: Meatballs and salad

Take 230g ground beef, add chopped garlic, ginger, grated mozzarella and one egg. Mix well and make 5 meatballs. Heat the oil in a frying pan and fry the meatballs for about 10 minutes until deep golden brown. Place the meatballs on a plate, add one chopped onion to the pan, and fry until golden brown. Add 2 chopped tomatoes, continue frying until sauce consistency. Add garlic paste and coconut milk until the mixture is creamy. Add meatballs and cover. Simmer for 15-20 minutes - dinner is ready.

The hardest thing is to start. And only then sticking to the diet will be easy! And you will definitely appreciate the weight loss and increased strength!

Results and reviews

Fat burning programs ensure weight loss of up to 5 kg within a week, improvement of metabolic processes, and complete cleansing of the body. As a result, a person not only loses unnecessary volumes, but also the condition of the skin, hair, and nails improves. The body is healed from the inside. Those who have resorted to losing weight using these methods have noticed effective and easy weight loss.

Yulia, 25 years old from St. Petersburg: “I am practicing a seven-day fat-burning diet, I have lost 4 kg and have noted the importance of an afternoon snack. The experience turned out to be positive, I decided to repeat it after a while.”

Mikhail from Krasnodar, 46 years old: “ In the first week I lost about 8 kg, six months later I repeated the program and lost another 6. After the first experience, I noted the importance of proper nutrition and subsequently adhered to this scheme.”

What foods should you not eat when losing weight?

Once you have made the decision to seriously train and lose weight, you need to exclude the following foods from your diet.

• Caffeine interferes with the complete absorption of protein and complicates the body’s recovery process. Therefore, coffee, tea, cocoa, chocolate and other caffeine-containing products are prohibited.
• Foods high in fat disrupt metabolism and slow down the rate of absorption of proteins and carbohydrates.

Important! These foods should be avoided for 2 hours after exercise. During the day, caffeine can be taken to maintain body tone.

Tips and tricks

To make the diet easy and enjoyable, don’t treat it like hard labor. Imagine how beautiful your body will be if you just start eating right and giving up your favorite but unhealthy fast food.

It is important not only to lose excess weight, but also to maintain it. In order not to gain unnecessary kilos, you must again follow a number of rules:

1. After finishing the sports diet for burning fat (for girls and women), you need to eat up to 6 times a day in small portions.
2. Make it a rule to do exercises every morning. It would also be a good idea to visit the fitness room several times a week.
3. Don't immediately jump on junk food. Sweets and high-calorie foods can only be consumed in the first half of the day.

By following these simple recommendations, you can forget about excess weight forever.

Reasonable amount of carbohydrates

Carbohydrates are not evil, but the energy that our body needs for proper functioning, both mental and physical. Approximately 40% of the daily calorie intake should come from carbohydrates. Those. when burning fat, this is about 2 g per 1 kg of body weight. However, you need to pay attention to how you feel; if you don’t have enough energy, increase the amount of carbohydrates. It is impossible to give an exact figure because we all have different lifestyles and activity levels. The main thing to understand is that carbohydrate consumption should not be in excess. Their amount should cover your energy costs, and if we are talking about fat burning, then you need to create a small energy deficit so that the body begins to consume reserves from the fat depot.

But carbohydrates must be correct. I'm not talking about buns, sweets, etc. Your carbohydrates are slow carbohydrates. First of all, these are cereals that satiate you for a long time and do not create sudden spikes in insulin in the blood.

Conclusion

A rational approach to nutrition is the key to successful weight loss. If you follow all the rules and recommendations, you can achieve weight loss without stressing the body. To prevent excess weight from returning, you need to eat right, sleep at least 6 hours and move more.

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There are different types of fat

It is necessary to distinguish between two main types of fat in the body - subcutaneous and internal.

● Subcutaneous accumulates between the skin and abdominal muscles. It makes the body soft (at best) or even flabby (in advanced cases). Easily accumulates due to excess calories and poor diet. This is facilitated by fast carbohydrates (baked goods, white bread, sweets), fried fatty foods in combination with a sedentary lifestyle.

Visually, excess subcutaneous fat in the abdomen and sides is noticeable, for example, when a person is sitting. But such fat deposits are not dangerous for health if the permissible percentage of body fat is not exceeded (depending on age and gender).

How to burn subcutaneous belly fat? – Stick to a calorie deficit diet, healthy eating principles, and combine this with moderate physical activity.

● Internal fat (visceral, deep, abdominal) is hidden in the abdominal cavity around vital organs, it is from this that the stomach “spreads out”, acquiring a rounded shape.

It disrupts hormonal levels and metabolism, can put pressure on the internal organs of the abdominal cavity, and disrupt posture. You can burn it with long-term low- and medium-intensity cardio exercises in the fat-burning heart rate zone - while maintaining a calorie deficit and following the principles of proper nutrition.

What we eat and what we don’t

The effectiveness of this diet depends directly on the correct selection of products. During the diet, it is better to completely exclude from the diet:

• fat meat;
• mayonnaise, cream sauces;
• any alcohol;
• canned food and pickles;
• smoked meats;
• fast food;
• white bread and pastries;
• sugar and sweets;
• packaged juices;
• sparkling water;
• treats from bags (chips, snacks, crackers with additives).

The diet is made up of fresh and healthy foods. As often as possible, the table should have fresh fruits and vegetables, dairy products, and whole grain bread. Also on the menu are:

• white meat;
• fish;
• seafood;
• porridge;
• fresh juices;
• nuts and seeds;
• dried fruits;
• eggs;
• hard cheese.

If it is difficult to do without coffee, then you can afford a cup in the morning. But to remove toxins faster, it is better to drink green or herbal tea. When you really want something sweet, sweeten your tea with a spoon of honey or eat a few uncandied candied fruits.