Nutrition for burning fat

Nourishment for flat stomach

FitSeven repeatedly wrote that if you want to lose weight and achieve a relief abdomen, then twists and other exercises that develop the abdominal muscles of the press, you will not be helped - at first you will have to get rid of the fat layer hiding these very muscles.

We examined in detail several strategies for losing weight - both for those who have a serious overweight( known in everyday life as a "paunch"), and for those who are struggling to enhance the terrain. In this material, we will focus on nutrition, which will help you burn fat on your stomach faster.

What is the difference between simple carbohydrates and complex ones? Why carbohydrates with a high glycemic index lead to a set of excess weight?

How does fat burn?

From the physiological point of view, the fat burning cycle consists of three stages: 1) mobilization of free fatty acids( FFA) from fatty tissue, 2) transportation of FFA to the site of combustion by the blood stream, and 3) burning itself( in fact, oxidation) carried out inmuscle, liver or heart.

In this case, the mobilization of fat is highly dependent on the current level of hormones in the body. Even with an average level of insulin, the yield of SFA from cells is significantly limited - especially in the case of fat on the stomach. In turn, the hormone insulin rises from a diet containing carbohydrates.

Why is it difficult to lose weight on the stomach?

Transportation of free fatty acids is largely dependent on blood flow, because this is how fat is carried to the site of combustion. It is here that lies the difference between losing weight - in the "problem" areas( the lower abdomen and thigh), the blood flow is usually worse than in the fat surrounding the internal organs.

Often, cardio is generally ineffective for burning fat on the stomach. Under the influence of hormones produced, the blood flow in problem areas decreases( that is why the stomach becomes cold during cardio), reducing the potential for the release of FFA and their subsequent burning.

Diet for fat burning

Usually, only calorie restriction is sufficient to burn fat. However, in the case of problem fat, this strategy does not always work. A hard diet and lack of calories can increase the level of the hormone cortisol, thus provoking the accumulation of fat on the stomach.

To achieve a relief press, you will have to completely revise your diet, rather than hoping that you will lose weight by "shock cardio" or a sharp reduction in calories of your diet. The role is played by the fact that the less fat remains in the body, the more actively it begins to "protect" this fat.

Carbohydrates and fat on the stomach

Even if you carefully observe the daily rate of calories, but prefer to receive these calories mainly from simple carbohydrates( sweets and pastries, white rice, fruits, juices and other sweet drinks) - then against a fairly thin bodyyou will start depositing fat on your stomach.

In this case, even food fats are not able to affect the figure so badly. If you observe a daily calorie intake, you will not get fat, eating cheese, butter and fatty meat. It is on this principle that a carbohydrate diet is built, which is fairly simple in everyday life, but it is effective.

Pros and cons of a carbohydrate diet. What you can eat on a carbohydrate is an example of a simple menu.

Interval fasting

Interval fasting is a diet, consisting in a regular refusal to eat for 16 hours without reducing the total calorie intake. In fact, food is consumed exclusively in the 8-hour period - beginning with a dense dinner at noon, ending with an early dinner. Breakfast is canceled.

By optimizing the secretion of insulin, intermittent fasting reduces sensitivity to carbohydrates and causes the body to get rid of fat stores. Especially effective in this case, it burns the subcutaneous fat on the abdomen - but only with cardio on an empty stomach.

Cardio on an empty stomach

Since it is necessary to have a minimum level of insulin in the blood to combat problem fat( and especially with fat on the abdomen and thighs), moderate cardio on an empty stomach( or early in the morning) will make the body literally spendthe last reserves.

At the same time it is enough even for an ordinary walk with a quick step - it is not at all necessary to exhaust yourself with interval cardio or circular training. It is only necessary to ensure that the pulse rate is only slightly higher than normal and is approximately 130-150 beats per minute.

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The strategy for burning problem fat on the abdomen and on the hips is to limit the fastest carbohydrates in the diet as well as to hold a regular cardio on an empty stomach, which will help not only get rid of fat, but also normalize the body's response to insulin.