Sorry for having a belly fat…
You didn’t expect this situation. But some of your poor diet plan and bad habits have helped to grow belly fat. It is not likely to anyone. Belly fat not only bad for your smartness, but it has many health risks. People can suffer from serious health problems for overweight and belly fat.
People with less weight may have belly fat. Two types of belly fats are stored in the stomach. Visceral fat is stored around the internal body organ. It is more dangerous than another kind of subcutaneous fat. To get a flat stomach, you should take steps to burn both visceral and subcutaneous fat.
In one of our articles, we have described in details what visceral fat is. We have also discussed the ways of burning visceral fat. So, I don’t want to repeat it.
Getting a flat stomach depends on both the healthy diet plan and proper exercises. If you skip one of them, then it will take time for getting a flat stomach.
Some people try to find the following ways:
- ” 3 days of flat stomach diet.”
- “7-days diet plan for burning belly fat.”
- ” What to eat to lose belly fat in a week”
- ” Diet plan to lose belly fat in 2 weeks.”
We always recommend not to follow the above ways because of some severe side effects. Though you will see the positive impact of these ways, these can cause serious health problems. In case of your health-related issue, be careful before taking any steps.
So, we will give you a scientifically proven flat stomach diet plan. But always keep in mind the 3 rules of burning fat or get a flat stomach.
Rule 01: Take a healthy diet plan.
Rule 02: Give up the bad habits of consuming more alcohol, tobacco, and sugar.
Rule 03: Do exercise regularly.
So, let’s see the healthy diet plan for a flat stomach. We will discuss rule 2 and rule 3 in other articles.
Flat Stomach Diet Plan
A healthy diet plan combines a set of foods which is taken for a specific purpose. People take diet plan for the proper nutrition, weight-management or protect themselves in time of particular health problems including diabetes, health problem. Different diet plans have some specific foods. But there are some general principles for all kinds of diet plans. So, let’s see the 4 principles of any diet plan.
Principle 01: Eat More Fruits And Vegetables
Eating more fruits and vegetables helps you to improve cardiovascular health, lower cancer risk, reduce the risk of diabetes, improve vision power, improve digestive system, get more liquid. Some people are reluctant to eat water and don’t like only water. They should eat more fruits and vegetables. Because fruits and vegetables contain more water.
Principle 02: Take Less Saturated Fat And Trans-fat
People need energy. But people should not eat more than 30% of the energy from the fat. Both saturated fat and tans-fat are harmful to health. World Health Organization recommend replacing trans-fat and saturated fat with unsaturated fat. People should eat more unsaturated fat and polyunsaturated fat.
There are some ways by which you can reduce the consumption of saturated and trans-fat such as
a. You should not eat pre-packaged food, backed and fried foods that have a massive amount of trans fat.
b. Avoid frying and follow steaming or boiling in time of cooking.
c. Control the consumption of dairy foods and lean meats.
Principle 03: Less Salt And Sodium And More Potassium
The habit of taking high sodium and low potassium is dangerous for health. Both practices increased the risk of heart diseases, including stroke.
We can’t eat food without salt. Now the question is how much we should intake per day? Answer to this question is: You should keep the level of salt less than 5g per day.
We consume a huge amount of salt consciously and unconsciously because processed foods contain more salt.
We can limit the consumption of salt by the following ways.
- We should avoid salty snacks and choose lower sodium content.
- Limit the use of fish sauce, soy sauce in time of cooking.
- Limit the use of salt in time of cooking food.
- Limit any processed or prepackaged food that contains a high amount of salt.
The sources of potassium: Banana is a well-known source of potassium. A medium-sized banana contains 400-450 mg potassium. We need at least 3.5 g. Besides, there are many sources of potassium. White beans, broccoli, cantaloupe, lentils, milk, salmon are a great source of potassium.
Principle 04: Intake Less Sugars
People of all kinds and all ages love to eat sugar and sugar-related foods. It is also a great source of energy. But you should limit the consumption of sugar. The recommended level of the use of sugar should be less than 10 percent. The use of sugar less than 5% of the total exergy intake brings many health benefits.
Cardiovascular diseases, high blood pressure, tooth decay, weight gain, serum lipids result from the consumption of free sugar.
I think you have already set up your mind that you will follow the above four principles whatever diet plan you choose. Okay.
Other Foods That Help To Get Flat Stomach
But the above principles are not enough for getting a flat stomach. The flat stomach diet plan has other items.
Limit Calories Intake
Whether you want to lose weight or burn fat, you should not intake more calories than you can burn. Always you should maintain the calories deficiency. If you can reduce 500 to 1000 calories per day, you can expect to lose 1 to 2 pounds.
Eat More Soluble Fiber
Soluble fiber helps to lose weight, protect heart, and protect diabetes. Now the question in your mind is: ” Does soluble fiber flatten stomach?” The answer is positive. Soluble fiber is sometimes considered as stomach flatten pill.
Beans, avocados, sweet potato, apples, pears, turnips, brussels sprouts, broccoli, figs, apricots, carrots are the significant sources of soluble fiber.
Take Apple Cider Vinegar
Apple cider vinegar remarkably reduces stomach fat. Apple cider vinegar is on the priority list of the flat stomach diet plan. People used it to lose belly fat in the short span of time.
Drink More Water
Drinking more water can prevent many health problems. It protects our lunge, maintains the body temperature, improves the digestive system.
But keep in mind excessive drinking of water can brings many physical and mental problems.
Hope you got the importance of this diet plan. If you maintain all the ways discussed above you will be able to lose belly fat and get a flat stomach.
CAUTION: If you face any problems in the time of maintaining this diet plan, stop and contact a doctor.