Is there a best diet to lose belly fat? There is a huge number of different diets today. Some of them are considered classic and proven, some are fashionable, but not less effective. But which of them are best for reducing weight? We will definitely cover it later in this article, but before doing it, I will list the main rules or pieces of advice for those who are interested in choosing a diet to reduce belly fat in order to better understand it.
American publicist Julia Bellaz, who calls herself the “enthusiast of evidence”, summarized the information received from more than twenty leading experts on nutrition and excess weight, added her personal experience of fighting for a slender waist and came to the conclusion that it’s mostly the old well-known methods and simple rules that do really work. But what methods and why?
Best Diet To Lose Belly Fat Doesn’t Exist. There’s No Doubt
You don’t need to be an expert or closely follow all the news and events in the world of weight loss to understand that in this sphere, there are constantly emerging new role models. One day all people are crazy about the Dukan diet, and the next day they drink gallons of green coffee and flatly refuse from gluten. Each new dietary fashion is proclaimed as the result of “that latest and true discovery” that will lead humanity to an era of slenderness. However, it is obvious that we are still trampling in the beginning of our way.
American doctors conducted a study in which took part more than 300 women with a rich weight loss story: they experienced most popular diets, including low-carbohydrate, low-fat, protein. The result was surprising: it turned out that it’s possible to lose from 5 to 10 pounds in 2 months on any of the diets.
If you are really determined and willing to limit yourself to nutrition by the rules of any chosen system that you like for at least six months – you will definitely see the result. However, the most unexpected thing is that in the next 6 months of following any of the common diets, the people slightly put on weight again and the effect of diets of different types is equalized. Simply put, it does not matter which diet you choose, meat or vegetable, the result of following it for the year will be approximately the same. It proves that there is no best diet to lose belly fat.
According to the researchers, you should also understand that the diet needs to be selected individually because there is no universal diet. You can’t just buy the diet to reduce belly fat in the form of a book. You should be prepared for the fact that another extremely popular diet for reducing belly fat which is being praised and promoted all over the place will not bring any benefit to you personally.
A Diet To Reduce Belly Fat Requires Eating. You Can’t Help IT
It may sound a bit funny but the doctors say that one of the first things you need to do in order to lose weight is to eat regularly. It does not mean that you need to chew something all the time, but your stomach shouldn’t be completely empty between the meals. The easiest way to achieve the desired result is to eat more various vegetable foods that contain fiber, exclude sweet drinks and snacks stuffed with “empty calories” from processed foods because it is they that fuel the appetite.
Matt Fitzgerald, the author of the sensational book “Diet Cults”, has developed an even more vivid way of thinking about a better diet. He made a hierarchy of products, in which everything is obvious: the lower the product on the list, the more harmful it is to your health and the zipper on the skirt.
- natural oils and fats
- high-quality meat and seafood
- whole grain
- milk and derivatives
- products from refined and ground grain
- poor quality meat and seafood (frozen, processed, of doubtful origin)
- fried food.
Control Is The Basis Of Any Successful Diet
The best diet to lose belly fat involves getting a predictable result, preferably in the foreseeable future. Therefore, there shouldn’t be any accidents or randomness: a diet is a job, and you need a tool for monitoring and analyzing what is happening with your body, habits, life.
The National Weight Control Registry of the United States is an initiative that brought together more than 10,000 participants who lost at least 30 pounds of weight and who managed to retain this result for a year or more and who agreed to recurring questionnaire surveys. Habits and behavioral characteristics of those lucky people are the most interesting things for statistics of such a kind.
It turned out that, in addition to remarkable results in the struggle for slenderness, several other things unite these people: for example, they all weigh themselves at least once a week, they go to the gym and exercise with various degrees of intensity, but regularly, or just walk a lot, control the size of portions they consume and hate fast food.
In addition, they necessarily have breakfast, but also count calories – although many specialists today suggest abandoning the mathematical practice in the diet and eating properly according to one’s intuition without calculating calories and percentages. But calories do work well as units of account, which means that it’s too early to write them off.
It’s recommended to start keeping a food diary. This may not seem like a very amusing and attractive idea, but before you start a diet, you must know exactly where you are in order to clearly understand what needs to be changed. When you keep a diary, you simply can’t forget that it’s only a healthy choice that you need to make.
Diet To Reduce Belly Fat Requires Patience & Willpower
If someone still imagines a diet to reduce belly fat in the form of a detailed menu or a plan of losing pounds, then it’s time to think about the motivation for losing weight and a clear idea of your own capabilities and barriers. Studies have shown that people who are not “predisposed” to slimming down face difficulties even using the latest and advanced methods.
The head of the Cornell food lab, the professor Brian Wansink, says that when people ask him to suggest the best diet to lose belly fat or reduce weight in general, he has a whole bunch of counter-questions for them. And very often, it turns out that those stout people, as if want to look slimmer, but after finding out all the details of losing weight and what exactly they have to give up to achieve this, many of them are no longer so confident that they really want it.
Furthermore, the doctors say that it’s always necessary to find out the reason of your problem or disease before taking any action and choosing a treatment method. The reasons for excessive weight gain can be genetic or medicamentous. The amount of overweight directly depends on the social environment and the level of education of one who needs to reduce weight, and even on people who surround him or her. Some of these barriers can be overcome relatively easily, some of them need more time and effort from you. So, as you can see, the person who wants to reduce belly fat needs to have a lot of patience.
High Expectations Can Be Harmful In Reducing Fat
Surprisingly, it’s a fact that quite often people program themselves to fail already at the stage of choosing the best diet by either expecting instant results or choosing a food plan that definitely doesn’t fit them. Obesity specialists claim that a short-term approach to reducing weight does not work. If you want to lose weight for a wedding or a vacation, then you will not change anything in your life because pounds will not go anywhere, or they will go and come back. No one is gaining weight in two days, but it’s funny why people want to lose weight in this exact period of time.
The only stable result of all sorts of fast diets is that the weight returns to the same places. And it’s not just a pity. The worst thing is that it can be perceived as a personal failure, undermine the person’s faith, his strength and the ability to change something. On the one hand, we often demand too much from ourselves. We want to be perfect, and this is a big problem. But on the other hand, you really don’t need to possess any extraordinary skills or abilities to reduce fat.
Common Misconceptions About A Diet to Reduce Belly Fat
Our brain is an incredible machine of self-deception. We can convince ourselves of anything. In the case of belly fat reduction, the typical misconceptions are underestimation of the nutritional value of the ration and the overestimation of the calories consumed.
In addition, we are all aware of such products as broccoli and leaf lettuce which are considered extremely useful for weight reduction. But the problem is that many people honestly believe that by accompanying a huge cheeseburger with a portion of lettuce, that lettuce or salad magically reduces the number of calories in everything that it’s being eaten with.
The next misconception concerns the amount of sugar in drinks, especially fruit juices, which marketers present to us as a “healthy” product. Very often people can’t understand the reason why they gain fat by regularly drinking such “healthy” and “useful” juices without realizing that a glass of this juice contains about 100 kcal. As you can see, these people simply don’t understand that it’s not a simple drink, but a real food.
Physical Exercises Alone Will Not Reduce Fat Without A Diet
Stop eating everything that you see, and sign up for a gym – the most frequent recommendation of well-wishers to an overweight person. However, in some cases, people who have belly fat, by starting to do exercises persistently and regularly, not lose but even gain weight because they spend a lot of energy on it. Besides that, quite often, a compensatory behavior is being formed in newly converted athletes: having worked properly in the gym, they are sure that they deserve this wonderful bun. Or maybe even two?
Well, of course, this does not mean that fitness is harmful or does not play any role in losing weight. Physical workload, in general, improves mood, sleep quality, immunity and much more, but scientists are sure that physical exercises are not effective or don’t work at all without a proper diet. At the same time, sport plays a much more important role in the lives of those who have already passed the stage of losing weight and are focused on its maintenance.
Don’t Be Obsessed About Speeding Up Metabolism
“This product boosts the metabolism!” – say it, if you want to hypnotize the person who tries to reduce fat. The sellers of such miracle products who promise that you will eat a handful of powder, berries or tablets – and wake up slim, perfectly know that such allegations can greatly influence those gullible people.
It’s true that some of these supplements can affect metabolic processes and assist your weight loss, but those who claim that the use of these products or capsules is an easy and fast way to reduce belly fat exaggerate and greatly raise hopes. By the way, I have already talked about this in my article dedicated to natural fat burning pills & tablets. Moreover, speeding up the metabolism does not necessarily mean that it will help in reducing weight.
The researchers conducted studies using special tests for a metabolic rate that slim and fat people have and found out that there is no connection between them. Very often, plump people have a faster metabolism than those who are lean. If you want blood to flow faster through your veins, and fat to be burnt, the first thing you should do is to go for a walk. It not only works without a fail but also is absolutely free.
Many people who want to reduce their belly fat are really obsessed about setting big goals. They often strive for perfection and dream of getting rid of those several pounds that seem extremely excess and important. Experts on weight reduction unanimously say that if you can’t drive them away, despite all the efforts, then simply forget about it.
Otherwise, even when you finally defeat them, they will inevitably return back. Any weight loss means a positive change in your life. It means that it’s better not to grieve over the last couple of pounds, but to be happy with the result that you still managed to achieve.
The Review Of Best Diets To Lose Belly Fat
As you can see, it is extremely difficult to choose the most effective diet among the myriad of existing techniques and systems of reducing belly fat. It can be partly explained by the fact that the effectiveness of a diet is largely determined by the person’s individual characteristics. The speed of metabolism, the amount of excess weight, the hormonal background, the presence of diseases, etc., – all these factors directly affect to what extent a particular diet can be effective.
Nevertheless, there are some diets and techniques of losing fat that have gained popularity around the world, mostly because they have been recognized as effective by a large number of people. Thus, there’s really no need to reinvent the wheel here and the best thing we can do is to rely on this list.
The Most Effective Mono-Diets
One of the most common and popular mono diets is a buckwheat diet. Its main principle – buckwheat groats do not need to be cooked. Just pour boiling water and insist during the night without salt and seasonings. Besides that, the amount of buckwheat eaten is not limited – you can eat as much as you want for the next day. The buckwheat diet is usually designed for a week, but you can extend it up to 2 weeks. You can reduce from 10 to 20 lbs of weight if you follow it. Very often, the buckwheat diet allows you to drink 1% fat kefir and mineral water, as well as eat some fruit.
Cucumber Diet To Reduce Belly Fat
Such a diet helps to cleanse the intestines from toxins and stimulates metabolism. Moreover, the cucumber is known for its diuretic property, which means that if you follow this diet, you can get rid of both edema and excess fluid in the body. The menu of cucumber diet is quite simple: for breakfast, lunch, and dinner you should eat a salad consisting of two cucumbers, sour cream, and greens.
You can also add pepper or other spices (but not salt!). It’s allowed to eat a small slice of black bread. After each meal, you can drink a cup of tea or coffee. If you are hungry before going to bed, eat a boiled egg. You can be on this diet from three days to a week.
The Most Effective High-Protein Diet
Dukan diet is one of the most well-known diets in the world. It was developed by the French dietician Pierre Dukan and, in the course of time, his diet took an honorable place in the ranking of the most effective and “simple” diets which are close to a regular diet. The Dukan diet consists of four stages, each of them implies following certain rules.
For example, you should drink at least half a gallon of water a day and eat oat bran. A light exercise and a daily walk of 20-30 minutes a day is a must. Dukan diet is referred to long diets, but at the same time, it promises that lost pounds will not return with time if proper nutrition is maintained after its completion.
The Most Effective Fast Diets
A very attractive express diet nowadays is considered to be a cottage cheese and banana diet. It can be called strict, but no other fast diet can be effective without being a bit rigor. So, if you like bananas and cottage cheese, pay special attention to this diet because you will not have any problems with sticking up to it.
The diet can last from 4 to 8 days with alternation of banana and cottage cheese days. During the first and third day, your main product should be cottage cheese, but fruit and berries are also not ruled out. However, in the second and fourth “banana day”, you can even pamper yourself with lean meat, beans, peas, eggs and dairy products, i.e. protein food. You can also drink a glass of low-fat kefir before going to bed.
Probably, you have already understood the main principle of this diet because the title speaks for itself: you should eat only soup for breakfast, lunch, and dinner. It can be a simple vegetable soup without meat. You should drink water – at least 0.5 gallon a day during breaks between the meals. Soup diet will allow you to reduce from 5 to 10 lbs of belly fat per week. This diet is not strict, but even nutritious. You won’t have a feeling of hunger while keeping to it.
The Most Effective Low-Carbohydrate Diets
Low-carb diets are close to protein ones but are still different because carbohydrate rejection here is not complete, but only partial. For example, the famous Kremlin diet. The main principle of this diet is a daily calculation of consumed carbohydrates, no more than 40 units a day. The table with the amount of these units in each of the products can be found on the internet. In such a way, you can make up an appropriate diet yourself. This diet allows you to eat all protein products (meat, fish, seafood, eggs, dairy products, etc.) in unlimited amounts but excludes sweet and farinaceous foods.
This diet is not only close to a carbohydrate diet but is a low-calorie type of nutrition. Everything sweet and salty, as well as alcohol, should be excluded from this 2-week diet. The basis of the diet – lean meat, fish, vegetables, fruits, eggs, rye bread, and greens. You can’t eat any other products and deviate from the menu of the French diet. It is allowed to drink mineral water and green tea without any restrictions.
Choose Or Create Your Best Diet To Lose Belly Fat Yourself
Very likely, that for every person who is familiar with various methods of weight loss, and who constantly struggles with excess weight, the list of the best diets to reduce belly fat can be different. After all, each person’s body has its own peculiarities and unique structure (metabolic rate, fat mass, etc.), different levels of life activity, individual eating habits, and so on. All these factors determine why one and the same diet can be extremely effective for one person, and almost useless for another.
The list of diets that I have mentioned here is universal. Only personal experience will allow you to create your personal rating of the most effective diets to reduce belly fat. For example, some people will like and enjoy the results of a 4-week egg diet, and others will have problems with sticking up to a short 7-day egg diet. One person can easily lose excess weight on a cottage cheese diet, and others – on a “hearty” chicken diet.
In other words, a diet is a strictly individual thing that needs to be chosen by the method of trial and error. I really hope that this article has busted a couple of most common myths about reducing weight and will definitely help you to choose the diet to reduce belly fat that will suit you. Make sure you read my other posts about fat burning pills, colon cleanse methods and other natural health supplements & remedies.