The liberated waist can “do” not even the thinnest figure visually appealing. To get a nice waist, it is necessary to clean up the stomach and hips. For this purpose, requires an integrated approach: a Flat belly diet is just as important as exercise and a healthy lifestyle.
Flat belly diet and sides
Adhering to a Flat belly diet, in a week you can see a marked improvement, and for the month – get a nice stomach and thin waist. The basic rules of this diet the following:
- Eat plenty of foods rich in fiber (fruits and vegetables – five servings a day, serving – about 1 apple). Fruit is best to eat separately from the main meals as snacks.
- To eat a fractional, often five times a day.
- Drink plenty of water, about a liter and a half per day of liquid consumed in the form of juice (Fresh), mineral water (preferably without gas) and herbal teas, while black tea and coffee is better to limit.
- Alcohol and cigarettes are generally excluded, as well as sweet drinks and cola.
- At least two times a day to eat protein foods, while not necessary – the meat, the best lean varieties of fish, eggs, dairy products, mushrooms, legumes.
- Eat foods rich in lactobacilli and bifidobacteria. But choose carefully yogurt, buy only those who have not specified the shelf life of more than a week or two.
- Eat lots of greens (parsley, fennel, spinach, lettuce, Chinese cabbage, arugula).
- Reduce the sweet and flour, add to the diet of grains, especially rice as a main dish.
- Limit animal fats and not fill salads with mayonnaise or sour cream, and olive (and other vegetable) oil.
The main objective of the Flat belly diet is not so much to burn fat at the waist (for better fit this special set of exercises), nutrition and how to normalize establish proper digestion. The main reasons for acting tummy, even if everything else is OK – it’s weak abdominal muscles and internal problems with the digestive tract. Excessive flatulence, bloating, perhaps – and even violation of chronic diseases of the gastrointestinal tract, which you do not know until you start exacerbation (eg, chronic cholecystitis, and gastritis often turn to the doctor already at an advanced stage). In the initial stages of the disease proper nutrition enough to prevent further health problems.
Menu Flat belly diet and sides
Here is a rough menu Flat belly diet in a week. However, for more tangible results better stick to it for about a month. This protein-vegetable diet, may also be used, or Japanese rice diet for weight loss in the waist area.
Breakfast: a cup of yogurt, cereal bran, carrots crude oil, grated.
Lunch: a banana or an apple.
Lunch: Chicken tobacco with salad greens.
Snack: jelly, cake, apple.
Dinner: rice with vegetables (risotto), a cup of yogurt.
Breakfast: tofu, rice and green tea.
Lunch: dried fruits.
Lunch: fish, grilled, salad greens.
Lunch: rice pudding.
Dinner: a cup of yogurt.
The breakfast: buckwheat porridge with milk, carrots and butter.
Lunch: vegetable soup, meatballs fish.
Snack: cottage cheese souffle.
Dinner: vegetable salad.
Breakfast: bread, salad of carrot and apple.
Lunch: cake and tea.
Lunch: mushrooms stewed with cabbage, rice with vegetables and green beans.
Lunch: Assorted seafood.
Breakfast: yogurt and oatmeal.
Lunch: banana and orange.
Lunch: soup of lean meat (beef, turkey, rabbit) with croutons, salad greens.
Afternoon snack: bread and tea.
Dinner: steamed fish.
Breakfast: cottage cheese pudding and apple.
Lunch: rice with chicken and herbs.
Afternoon snack: fruit salad.
Dinner: steamed vegetables.
Breakfast: boiled rice with herbs.
Lunch: an apple.
Lunch: pizza on the original recipe.
Lunch: Grilled fish.
Dinner: vegetable stew.
Wherever Unknown drink is herbal tea (without sugar or honey) or water – at your discretion. Still very good to start the day with a glass of water. Also, water must always keep handy and drink throughout the day as you want.
In addition to diet, will be useful in moderate exercise, a special set of exercises for the waist beautiful, beauty treatments for stretch marks and improve skin tone. From beauty treatments recommended wraps and at home – rubbing massage oil and body peeling.