In the diet to lose belly one must reduce the consumption of foods rich in carbohydrates, like rice, potato, bread and wafers. In addition, it is also necessary to eliminate the sweets, the fried foods and the consumption of processed foods like sausage, powdered seasonings and frozen ready-made food.
Besides eating, it is also very important to practice physical activity daily, as it stimulates the burning of fat and leaves the metabolism more rapid. See below what foods to include or remove from the menu.
Pets Allowed
The foods allowed and used to help dry the belly are:
Proteins:
Protein-rich foods, such as meats, eggs, chicken, fish and cheeses, help speed up metabolism and stimulate muscle maintenance. In addition, the processing of proteins in the body consumes more calories and they increase the satiety, because they take more time to be digested.
Good fats:
Fats are found in foods like fish, nuts, peanuts, olive oil and seeds like chia and flaxseed, and favor weight loss by reducing inflammation in the body and stimulating the production of hormones.
In addition, fat fats also improve intestinal transit and give more satiety.
Fruits and vegetables:
Fruits and vegetables are high in fiber and vitamins and minerals that improve metabolism and function as antioxidants, helping the body to function properly and preventing diseases.
One should always consume 2 to 3 fresh fruits per day, as well as vegetables and vegetables at lunch and dinner.
Thermogenic foods:
Thermogenic foods help speed up metabolism and stimulate fat burning and are great help in burning abdominal fat.
Some of these foods are sugar-free coffee, ginger, green tea, pepper and cinnamon, and they can be consumed in the form of tea, along with green juices or used as seasoning in meals. See the complete list of thermogenic foods.
Prohibited Foods
To dry the belly, you should avoid consumption of the following foods:
- Refined cereals: white rice, white noodles, white wheat flour, breads, cakes, biscuits and pastas;
- Sweets: sugar of all kinds, desserts, chocolates, cookies, juices ready and coffee sweetened;
- Processed meats: sausage, sausage, mortadella, bacon, salami, ham and turkey breast;
- Tubers and roots: potatoes, sweet potatoes, cassava, yam and mani;
- Salt and high-salt foods: diced, English sauce, shoyo sauce, instant noodles, frozen ready-to-eat;
- Others: soft drinks, alcoholic beverages, fried foods, sushi, acai with sugar or guarana syrup, powdered soups.
Diet menu to lose belly
The following table provides an example of a 3-day diet menu to lose belly:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | coffee without sugar + 2 scrambled eggs with tomato and oregano | 1 natural yogurt + 1 tablespoon of honey + 1 slice of minas or rennet cheese | 1 cup cinnamon and ginger tea + 1 slice whole wheat bread with egg |
| Morning snack | 1 glass of green juice with cabbage, pineapple and ginger | 1 fruit | 10 cashew nuts |
| Lunch dinner | 1 chicken fillet in tomato sauce + 2 sprigs of brown rice + green salad | beef cooked in cubes + cabbage braised in olive oil + 3 tablespoons of bean | 1 serving of grilled fish + sautéed vegetables + 1 fruit |
| Afternoon snack | 1 natural yogurt + 1 teaspoon chia seed or linseed | coffee without sugar + 1 egg + 1 slice of cheese | 1 glass of green juice + 6 boiled quail eggs |
See a 7-day menu in: Complete program to lose belly in 1 week.
It is important to remember that this diet contains few calories and that all food must be accompanied by the nutritionist, who will tailor the menu according to the needs and preferences of each person.
Diet to lose belly and gain lean mass
On a diet to lose belly fat and gain muscle, the key is to increase exercise and consume more protein-rich foods throughout the day, such as meats, eggs and cheeses.
To gain weight, ideally, all meals have protein in them, and up to 2 hours after training there is a good consumption of proteins such as meats, sandwiches, boiled eggs or powdered supplements such as whey protein. See examples of protein-rich snacks.
Watch the video and learn 3 key tips to dry the belly:
