It is not easy to lose weight on a diet that reduces abdominal fat. It needs the same effect as diet and exercise. So, what are the most effective dietotherapy methods in thin belly, and how to eat them to lose weight? Please look at the diet to reduce abdominal fat with me.

Diet to reduce abdominal fat 1 1, eggs

You can't find any food richer than eggs in protein. Eggs are highly valued by nutritionists because they contain all kinds of important amino acids, which are used by the body to "produce" almost everything from muscle fibers to brain chemicals. Studies have found that people who eat eggs for breakfast will not feel hungry all day. Protein and fat contained in eggs can make people feel full.

Best consumption: If your cholesterol is not high, eat an egg every day. (An egg contains 2 13 mg of cholesterol)

2. Chenopodium album

Never heard of it? This is a whole grain containing 5g cellulose and 1 1g protein per half cup. Cook quinoa just like any other grain. It tastes like nuts and crunchy when chewed.

Best consumption: at least one and a half cups a day (available in health food stores).

3.almonds

This delicious nut is rich in protein, fiber and vitamin E, a powerful antioxidant. It contains the mineral magnesium, which is necessary for the human body to generate energy, shape muscle tissue and maintain blood sugar. Stable blood sugar can effectively prevent overeating and obesity caused by excessive hunger. However, the most magical function of almond is that it can prevent the body from absorbing heat. Studies have found that the composition of almond cell wall can reduce the body's absorption of fat. Therefore, the stomach has already "thinned" itself before digesting almonds.

Optimum consumption: one ounce per day (about 23 capsules), about 160 calories.

4. Salmon

Seafood, especially fish rich in omega-3 fatty acids, such as salmon, tuna and mackerel. This fatty acid can accelerate metabolism and accelerate the consumption of body fat. An Australian study found that eating fish every day can improve the glucose-insulin response system of obese people, which means that the operation of the digestive system will slow down and people's desire for food will decrease. If the above findings are not enough to make you eat more fish, the following facts may make you change your mind: protein, which is rich in seafood, is very helpful to keep your lower abdomen healthy and slim.

Best consumption: salmon twice a week, about 4 ounces per meal. Wild salmon is more expensive than farmed salmon, but it contains more omega -3 fatty acids. If you really don't touch seafood, you can also try flaxseed and walnut, which are also rich in omega -3 fatty acids.

5. Soybeans

Soybean is rich in physicochemical resistance, fiber and protein. There are many ways to eat soybeans, which can be used as snacks, cooking and soup. There are many kinds of bean products, such as tofu and soybean milk, which are healthy and delicious, and can also lose weight. A study in the Journal of American College of Nutrition found that obese people who use soybean milk instead of milk as a dinner drink can lose weight more successfully.

Optimum intake: 25 grams of soy protein per day. (Half a cup of boiled edamame contains heat 130, protein 1 1g). 4 ounces of tofu contains 94 calories and10g protein).

6. Apple

Many female friends like to go on a diet and eat an apple when they lose weight. Apples contain sugar, so sugar can temporarily replenish human energy after eating, so you won't feel too hungry. At the same time, apples contain a lot of vitamins and some cellulose, which supplements a lot of essential elements for the human body.

A long time ago, studies found that apples have the effect of losing weight.

The women who participated in this study were divided into two groups. One group ate three apples or pears every day, and the other group used oatmeal instead of fruit. After three months, the first group of women lost more weight. An apple contains 5 grams of fiber, 85% of which is water, which makes people feel full easily. Apple also contains quercetin, an anticancer component, which can also reduce the damage of cholesterol and promote lung health.

Optimum consumption: 65438+ 0 to 2 apples a day.

7.berries

Berries are rich in cellulose and are good friends of every dieter. The more cellulose you eat (preferably 25 to 35 grams per day), the less calories you absorb from other foods. Because before the stomach can fully digest the food, the fiber has "carried it away". Berries (and other fruits) are also rich in antioxidants, which can not only prevent chronic diseases such as cancer, but also enable your body to maximize the results of exercise into weight loss-by improving blood flow, muscles can exercise more effectively.

Best consumption: at least three cups a day, about 30 calories. In fact, you can eat many paddles: strawberries, blueberries, raspberries and so on.

8. Green leafy vegetables

A cup of spinach contains only 40 calories, and a cup of broccoli contains 55 calories, which already meets 20% of your daily fiber demand. There is no doubt about the slimming function of vegetables. Moreover, green leafy vegetables are also rich in calcium, which helps muscle coordination and provides energy for exercise.

Optimum consumption: vegetables should be included in three meals a day, and boiled vegetables can be added as side dishes to make soup, sandwiches and even pasta.

9.yogurt

People who like yogurt are huge. Drinking yogurt every day can not only help digest food, but also give us a flat belly. Some fungi contained in yogurt can help the human body to digest, thus reducing constipation and bloating and making our lower abdomen look flatter.

Best consumption: 65438+ 0-3 cups of low-fat or skim yogurt every day. Choose yogurt without sugar, and add some cut fruit on it to add flavor.

Diet 2 1, yogurt

There are many flora in the intestine. Only when these flora are balanced can the intestine be healthier. Yogurt is a kind of food to ensure intestinal balance, which not only contains a lot of calcium, but also stimulates gastrointestinal peristalsis. And the speed of gastrointestinal peristalsis is accelerated, so that the waste in the body can be quickly discharged, which naturally has the effect of reducing stomach.

2, almonds

Almond is a kind of nut food that many people like to eat very much, but most people don't know that almond has a very good stomach reducing effect. Almonds are high in dietary fiber, which can produce a strong satiety after eating, thus preventing excessive food intake. Moreover, the content of vitamin B2 in almonds is also very high, which has a very good auxiliary effect on fat burning.

3. Apple

Apple contains a lot of nutrients and pectin, which has a very good protective effect on the intestinal wall and can also promote the excretion of toxins in the body. Eating apples regularly can help the body discharge waste and make the stomach healthier. Moreover, the content of antioxidants in apples is very high, which can delay intestinal aging. I would like to remind you that it is best to eat apples with skin, so as to better retain their nutrition.

4. Sweet potato

Sweet potato contains extremely high dietary fiber, which can help the body defecate. Moreover, sweet potato is a coarse grain with low calories. The fiber contained in it can prevent the sugar in the body from being converted into fat, which is a food that must not be missed during weight loss.

5. Lettuce; lettuce

Lettuce is a common green vegetable with high nutritional value, which has a very good effect on thin belly. Lettuce contains a lot of dietary fiber, which can enhance satiety and reduce fat accumulation. Moreover, eating lettuce regularly can also reduce cholesterol in the blood and eliminate oil in the body, which is very beneficial to health.

6. Macroalgae

Kelp is a very nutritious food, which not only has a very good detoxification effect, but also has a great auxiliary effect on eliminating fat. If you want to lose weight, you must not miss it Many substances in kelp have a miraculous effect on lowering cholesterol, and can also help expel fat from the intestines.

How to Reduce Abdominal Fat Diet 3 Easy thin belly

1, abdominal massage.

If you want thin belly, you can have the necessary abdominal massage from the beginning. Necessary abdominal massage is very good for improving abdominal fat. At the same time of massage, it can effectively increase the temperature on the skin and help us minimize the fat in the abdomen.

This is very beneficial to improve our gastrointestinal peristalsis, increase the absorption of food in the intestine and accelerate our metabolism. In daily life, we might as well try this method often, which is very beneficial to reduce abdominal fat and improve health.

2. Take necessary exercise to help us lose weight.

If we have a lot of belly fat, we can actually help us lose weight through necessary exercise. For example, flat support, including sit-ups, is a good way to exercise abdominal fat. In daily life, we can actually do these exercises often, which is very beneficial to help our body lose weight.

Even in our daily life, we can consciously improve our physical fitness by cleaning. For example, you can often wipe the floor with a rag, and at the same time you can exercise abdominal fat very well, which is very good for your health.

3. Abdominal patting, which helps the body lose weight by patting the abdomen.

We can also help the body lose weight by patting the abdomen. We might as well stand in the same place first, or lie in bed and help our body lose weight by adjusting our breathing. This is a very beneficial method to our health, but it should be noted that we should not use too much force when using this method.

Because there are many organs in the abdomen, if we exert too much force, it is easy to damage our internal organs, which may have a great impact on the body. We should attach importance to it and make improvements as soon as possible is the most important thing.

To sum up, have you found these methods? Only by finding it in time and improving it as soon as possible can our health be guaranteed and diseases be better kept away from us. These methods are very effective and beneficial to our health. I hope you can pay attention to them and improve as soon as possible, so that our health can be guaranteed and the disease can stay away from us better.