What is a diet for a flat stomach
"The flat stomach diet focuses on monounsaturated fats and a calorie-controlled diet plan for weight loss. The food is nutritious and you will probably notice some weight loss on this diet, but experts agree that it is unlikely that you will lose 7kg in 32 days, as the plan suggests ."
Belly fat is a concern for both men and women, not only for aesthetic reasons, but also for health reasons. Technically known as visceral fat, this type of belly fat surrounds organs and can put you at risk for heart disease, type 2 diabetes, and some cancers if it's too high.
Visceral fat is also known to increase with age. Studies have shown that visceral fat can increase by more than 200 percent in men and 400 percent in women between the ages of 30 and 70.
It is important to note that there are other diet programs that have the words "flat stomach"in them. Most of them are diet programs promoted on the Internet. These weight loss plans are different from the diet described below.
How it works
The diet for a flat stomach lasts 32 days. It includes a four-day start, during which you consume 1,200 calories a day. According to the authors, the quick start tool is designed to reduce bloating. Vaccariello said in an interview that the subjects lost up to 3 kg in the first four days.
After that, you follow a meal plan that requires following three rules.
* Consume 1,600 calories a day by eating four 400-calorie meals.
* Include monounsaturated fats in every meal
* Never go without food for more than four hours
According to the program, you can lose up to 15 pounds if you follow these rules throughout the diet.
What is there
The flat-belly diet is often compared to the Mediterranean diet, and it follows many of the same nutritional principles as the popular program. However, in the diet for a flat stomach, special attention is paid to monounsaturated fats .
Since you must eat monounsaturated fats at every meal, you need to learn and consume foods rich in fatty acids.
To reduce bloating, especially at the initial stage of the program, people who follow a diet are recommended to eat cooked, not raw vegetables, as well as reduce the consumption of foods rich in sodium.
Compatible products (examples)
* Avocado
* Olive oil
* Nuts and seeds
* Soybeans
* Some fruits and vegetables
* Dark chocolate
Incompatible products (examples)
* Processed foods
* Refined carbohydrates
* Thick foods including many legumes, cauliflower, broccoli, Brussels sprouts, kale, onions and peppers.
* Citrus fruits
* Salty foods
Avocado, olives, vegetable oils
Foods like avocados and olives are rich in monounsaturated fats. One avocado, for example, contains more than 13 grams of monounsaturated fat. In a small serving of olives contains about three grams of MUFAS(monounsaturated fatty acids). These foods are also convenient to eat and can help you avoid less healthy salty or fatty foods.
Plant-based oils are another good source of healthy fats. One tablespoon of olive oil contains ten grams of monounsaturated fats. Other oils high in monounsaturated fats include canola oil, sunflower oil, and sesame oil.
Nuts and seeds
Nuts and seeds are another good source of monounsaturated fats, which are easily and quickly digested. They contain antioxidants that help repair damaged cells in the body, can prevent diabetes, and may even have anti-inflammatory properties.
Soy beans
Soy beans can be a useful food supplement or snack on their own. Legumes contain both monounsaturated and polyunsaturated fats.
Fruits and vegetables
While the program encourages the consumption of fruits and vegetables, there are some caveats specific to this diet alone. For example, since the goal of the diet (especially in the first four days) is to reduce bloating, people are encouraged to consume fewer bloating-promoting vegetables or cook them before eating. In addition, citrus fruits should be avoided, as they cause gases.
Dark Chocolate
People who are on a diet and need sweets, it is recommended to use dark chocolate. A 30-gram treat contains about 3.6 grams of monounsaturated fat.
Refined grains and other processed foods
Foods such as white bread, cookies, and purchased cupcakes often contain saturated fat and very little or no monounsaturated fat. Refined grains are less nutritious than whole grains and probably contain more sugar and salt.
Salty food
Sodium intake will have a big impact on bloating and water retention throughout the body. For this reason (and also because high sodium intake is harmful to health), the consumption of salty foods is not recommended in the program.
Recommended time
If you follow a flat stomach diet, you will eat four times a day. This is a departure from tradition for many people who are used to eating three meals a day. However, the authors of the diet advise never to stay without food for more than four hours.
Resources and tips
There are no mandatory foods that you need to buy to follow this diet. However, there are a number of cookbooks that many consumers may want to purchase if they plan to stay in the program for the long term.
When the program was first introduced, consumers had a choice: buy a book or search for recipes and tips online. There was a subscription website where subscribers received the information they needed to follow the diet.
Pros and cons
Positive
* Encourages the consumption of healthy fats
* Allows you to adhere to a regular meal schedule
· May lead to weight loss
* Promotes nutritious foods
* Physical exercise is welcome
· Can be inexpensive
Cons
* Few resources other than books
· Too promising weight loss
* Results may be unstable
· Some of the recommended foods can be expensive
· May be inconvenient for some
Healthy fats
Monounsaturated fats not only help develop and maintain your body, but can also help lower LDL cholesterol. Keeping LDL levels low reduces the risk of heart disease and stroke.
Regular meals
For many people, eating regularly helps them avoid overeating during meals or overeating junk food. And for some, a regular meal schedule makes it easier to follow the diet in the long run.
Weight Loss
The prescribed number of calories (1200 in the first stage and 1600 in the next stage) corresponds to the calorie targets for many conventional weight loss plans. Since many people consume about 2,000 calories a day or more, a 400-600 calorie deficit can lead to weight loss.
Nutritious food
People who follow a flat-belly diet are encouraged to eat plant-based foods, whole foods (such as fruits, vegetables, nuts, and seeds), and foods that are high in nutrients. In fact, scientific studies have shown that plant-based nutrition is associated with a reduced risk of disease and obesity.
Cheap
There are no products or subscriptions to purchase in this plan. The book is inexpensive, and depending on your buying habits, many products can be inexpensive.
Lack of resources
Since the diet is no longer actively promoted online, consumers who want to follow this plan should buy a book or search carefully for suitable resources. Some people may not feel comfortable reading a book or keeping it close at hand at all times.
The results are unstable
If you lose weight due to water loss, the weight will likely return when you add certain foods to your diet again.
Inconvenient and can be expensive
Some foods, such as nuts and olive oil, can be expensive. Also, not everyone has regular access to these products. In addition, busy people or those with structured jobs may find it difficult to stick to a four-meal schedule.
How does it compare
The Flat belly diet book is comparable to other nutrition programs and weight loss plans that focus on healthy fats, such as the Mediterranean diet. In the Mediterranean diet, you eat foods such as olives, olive oil, whole grains, fish, vegetables, fruits, nuts, seeds, and legumes. You usually avoid red meat, processed foods, and other sources of saturated fat.
The main difference between the flat belly program and the Mediterranean diet is that with the flat belly diet, you avoid legumes as they can cause bloating and gas. In addition, the Mediterranean diet does not require a specific diet or number of calories .
Recommendations
While goals of 1,200 and 1,600 calories are likely to lead to weight loss for most people, most sources recommend setting a calorie target based on your age, gender, and activity level. Some very active people may need more calories.
Books about the flat stomach diet were very popular when they came out, their influence is waning. It has become harder to follow a diet simply because fewer resources are available.
If you decide to buy books and follow the program, chances are you'll see results. However, you will need to define a long-term strategy so that the pounds don't come back. Switching to a Mediterranean diet may be a reasonable option.
Another option is to simply go on a Mediterranean diet to begin with and adopt it as a long-term healthy eating program. The emphasis on healthy fats, whole foods, and plant-based nutrition in both programs is reasonable for weight loss, weight maintenance, and overall well-being.
