Abs Diet Shopping List – Belly fat doesn’t just end up in your clothes. Many studies have found that visceral fat, the type of fat that surrounds your organs, increases the risk of many health conditions.
Therefore, it is important to lose a few kilos and not just look good. If you follow scientifically proven diets, such as the Mediterranean diet, you can get rid of excess belly fat.
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The article below will cover everything you need to know about following a flat stomach diet plan and provide an example of a 7 day follow up.
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Although some foods are generally considered healthier than others, there is no diet that will reduce your body fat.
It’s good to think about which food groups you should eat more of. A combination of these types of food will help you meet your nutritional needs as well as keep you full longer and reduce cravings.
This will help you reduce your calorie intake, which means you eat less and reduce your body fat over time.
Many studies find a link between eating more fruit and losing weight. This may be due to their high fiber content.
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Although fruit contains sugar, it is natural sugar and not added sugar. The most common types of added sugars are two simple sugars called glucose and fructose.
However, fructose is found in small amounts in fruits. Also, the high fiber in the fruit reduces the rise in blood sugar caused by sugar.
Another large study of more than 133,468 people over a 24-year period found that eating fruit was associated with weight loss over time. In that study, apples and berries appeared to have a significant effect on body weight (1).
Vegetables are rich in vitamins, minerals and fiber. Because they are high in fiber, they are high in calories, which means they keep you full with fewer calories.
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Leafy greens (like broccoli, kale, cabbage, etc.) are rich in vitamins and minerals like calcium, which may help burn fat according to some studies (3).
However, many studies show that they are healthy and can help you lose weight and reduce belly fat in the long term. This is because they contain a lot of fiber and this can prevent overeating.
Another review looked at 15 different studies involving 120,000+ people. It found that 3 servings of whole grains each day was associated with a lower amount of body weight and belly fat (4).
One study that reviewed 45 years of research on whole grains found that both whole grains and whole grains with added bran were associated with a lower risk of obesity. (5).
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Because they are high in protein and fiber, they keep you full for longer. Many studies show that it can help you lose weight permanently and reduce fat by reducing food naturally. (6,7).
One study in obese adults found that 5 cups (910g) of legumes and beans per week helped reduce waist circumference and blood pressure and were more effective than dietary advice (8 ).
Nuts and seeds are thought to be fattening and therefore should not be eaten. However, despite being high in fat and calories, they can help you lose weight.
A comprehensive study that examined 36 studies found that regular nut consumption was not associated with increased weight, waist size, or BMI (9).
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One study found that those who ate two or more portions of nuts per week had a 31% lower risk of weight gain compared to a control group who did not eat them (10).
Eating nuts is also associated with greater feelings of fullness and reduced hunger (11, 12). Eating almonds for example has been shown to reduce hunger and cravings (13). However, this can apply to all types of nuts and seeds.
Any fish is good for you, but oily fish is even better. This is because it contains healthy omega-3 fatty acids that most of us don’t get enough of.
However, they also contain many other nutrients such as iodine as well as being a good source of protein.
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A high protein diet has been shown to help regulate hormones that control appetite. These help you feel happier (14).
Many studies have found that fatty fish like salmon that contain omega-3 fats can help reduce body fat and aid in weight loss (15, 16, 17).
The main thing is to make sure that you can stick to your diet for a long time. Studies have found that people who use short-term diets to lose weight are more likely to gain it back, and possibly gain weight.
One study found that people lost 30-65% of their weight over a year on this diet (18). Another found that 1 in 3 people were heavier than when they started eating (19, 20).
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Finally, you should not think of ‘eating’ as a temporary solution. Losing your belly and keeping it healthy is a sustainable lifestyle choice.
These are foods you should generally avoid. By all means, indulge yourself now and then – but don’t make it a habit to eat these foods regularly:
We recommend following a Mediterranean style diet. It is often ranked as the number 1 food for health (US News & World) and is also a proven diet for weight loss.
It is often ranked as number 1, not only because of its health benefits, but because of how easy it is to follow. It is rich in foods that help fight inflammation such as fruits, vegetables, nuts, whole grains, fish and healthy oils.
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Regarding the scientific literature, another review of 5 studies found that the Mediterranean diet was as effective as a low-carb diet for weight loss. Participants
Another review of 5 studies found the Mediterranean diet to be as effective as other traditional diets such as low-carb diets for weight loss, losing 22 lbs (10 kg) in one year (21).
Another study of 32,000+ people found that people who ate a Mediterranean diet for a long time were associated with a lower risk of weight gain and belly fat over 5 years (22).
Your journey is not over after 7 days of Mediterranean style weight loss recipes. It’s about finding recipes that can become staples in your family and creating sustainable eating habits.
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We already have many recipes online. Use the search function on our home page if you are looking for a specific ingredient or check out our recipe page.
We have created a 4 week Mediterranean meal plan that follows the same pattern as this 7 day meal plan pdf. It contains four weeks of meal plans, recipes, shopping lists and preparation guides – all available digitally.
We want to take a moment to note that this post is for informational purposes only. It does not claim to provide medical advice or treat any medical condition. It makes no claims regarding weight loss, whether the amount or rate at which weight loss can be achieved. If you have any health concerns consult your doctor before making any changes.
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