Diet Plan : To Lose Belly Fat Faster - Fitness Master

 Diet Plan To Lose Belly Fat Faster

The rationale behind these diets is that since fat contains more calories than carbohydrates or protein, limiting fat in our diet is a simple way to promote weight loss.

The healthiest type of diet plan is a balanced diet that includes foods from all of the Food Pyramid food groups.

 

According to the food pyramid, all fats and oils should be eaten in moderation. This means that your diet should be low in fat, especially saturated fat. 

As a rough guide, no more than 30 percent of your calories should be consumed as fat.

This diet is low in fat and rich in complex carbohydrates (the good carbohydrates).

We need certain fats (essential fatty acids), so a low-fat diet does not mean a fat-free diet. 

Also, the fact that a food is low in fat does not mean that it is healthy or that you gain less weight. It can be high in sugar, which is not good for your health or your weight. 

So whenever possible, choose low-fat brands that are also low in sugar.

Why low in fat?

• Animal fat is bad for heart disease and some cancers. 
• Also, fat contains more than twice the calories of other foods. 
• Fat is 7 times more easily converted to body fat than carbohydrates and can destroy our taste for healthy food.

YES, we all need some fat (no more than 25-30 percent of calories) and SOME TYPES of fat are VERY HEALTHY.

But NONE of us needs the amount or type that we usually eat.

Why is it rich in complex carbohydrates?

• Complex carbohydrates are less fattening, very healthy, and less easily converted to body fat. 
• They are a great source of energy and our brain feeds on them. 

Here are three basic types of carbohydrates:

Simple carbohydrates also called 'sugars'

These are made up of simple molecules that are quickly and easily digested in the bloodstream. The sudden increase in energy they produce can be very disruptive and unhealthy for our system.

These carbohydrates should be consumed only in small amounts.

1.Simple carbohydrate-rich foods

Table sugar, syrups, preserves, jellies, regular soft drinks / soft drinks, sweets, candies, cakes.

2.Simple carbohydrate-rich food ingredients:

Dextrose, fructose, glucose, lactose, maltose, sucrose, concentrated fruit juice, molasses, glucose syrup, honey.

Complex carbohydrates

These are made up of 'complex' molecules, so our body takes longer to digest them. Outcome?

We stay full longer and our system is not affected.

We should consume approximately 50% of our calories as complex carbohydrates.

Foods rich in complex carbohydrates:

Whole wheat bread, potatoes, pasta, rice (especially brown) fruits, vegetables, beans, legumes.

3.Very complex carbohydrates, also known as fiber.

This type of carbohydrate is so complex that we cannot digest it at all!

However, it provides volume that keeps us full and has significant health benefits. It helps lower cholesterol, reduces the risk of diabetes, and helps fight certain cancers.

Low-fat diets lead to better long-term weight control

- An article on weight loss in A Magazine (January / February 2002) described the weight management behavior of more than 3,000 American adults who lost an average of 60 pounds and maintained it for an average of six years. 

- Less than 1% of these successful slimmers ate low-carb diets. 

- Most of them ate low-fat, high-carbohydrate diets to maintain weight loss.

A high-fat diet has been associated not only with obesity but also with heart disease and some types of cancer. 

The plan encourages the use of naturally low-fat foods, such as fruits and vegetables, which also contain healthy amounts of essential nutrients.

Rules for a low-fat diet

- All types of added fats, such as butter, margarine, mayonnaise, sour cream, and salad dressings, are reduced or eliminated. 

- High-fat foods such as fried foods, sandwiches, cheeses, and meats should be replaced with lower-fat versions or eaten in smaller portions.