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Rolls over the waistband of her jeans for those who wish to target the area. The difficulty is that neither diet or exercise can deliver a "surgical strike," a laser-focused attack on abdominal fat on its own. And when they don't achieve the super-quick results that many diet plans claim, it annoys a lot of people.
Melissa Daniels, RD, head nutritionist and director of managed programs for G-Plans, a science-based weight-loss and wellness organization co-founded by nutritional scientist Philip Goglia, PhD, says, "You can't spot reduce abdominal fat." "Reducing overall body fat percentage is the key to minimizing your waistline," explains Daniels.
Daniels promotes a three-part diet plan that will benefit the vast majority of people who carry their weight around their waists: 1. consume enough of the proper macronutrient combination to optimize your individual metabolism; 2. eat plenty of proteins; 3. avoid pro-inflammatory foods and opt for anti-inflammatory foods.
Eat the right mix of proteins, fats and carbohydrates for your metabolism.
According to Dr. Goglia, up to three-quarters of the population has a fat-and-protein-efficient metabolism. That is, fat and protein are digested more efficiently than carbohydrates. As a result, eating a diet high in protein and fat and low in carbohydrates should assist persons with this kind of metabolism lose weight and stay healthy.
According to Daniels, your daily macronutrient split should be 50 percent protein, 25 percent fat, and 25 percent carbohydrate.
"Eat the majority of your carbs first thing in the morning," she advises. "Because most people are more active during the day, you'll want to develop a fueling routine that will keep you going all day. You're not going to run a marathon at night, so dinner doesn't need to be high in carbs." If you're having trouble getting 50 grams of protein each day, consider a protein smoothie first thing in the morning. According to a dietitian, this is the best protein powder for weight loss.
High carbohydrate intake in the evening stops the body from entering deep REM sleep, interrupting sleep and recovery, according to Daniels.
Single-ingredient starches like yams, sweet potatoes, oats, oat puffs, and quinoa should make up your early-morning carbs. The remaining carbohydrate for the day will come from fruits and vegetables.
Proteins should be consumed in large quantities.
According to Daniels, your dinner should be your highest protein meal of the day in order to restore the muscle you've lost.
A piece of fatty fish, such as wild-caught salmon, with a side of dark leafy greens, such as sautéed spinach or asparagus, is an example of an appropriate meal. When you consume fish at night, your body has time to rest and repair muscle tissue, which makes it anti-inflammatory and fat-burning. When high-fat fish is eaten for supper, the amount of omega fatty acids absorbed increases at night, resulting in a deeper sleep, enhanced growth hormone production, and reduced inflammation.
Consider supporting your afternoon energy patterns while planning lunch so you don't experience late-afternoon energy dips or cravings, suggests Daniels. She recommends a 12-ounce meat source (like grilled chicken breast) with a 4-ounce starch portion (such 12 cup rice or four ounces of yam or potato) and a cup of spinach or beets or a salad for a nutritious lunch.
Foods that promote inflammation should be avoided.
Inflammation is your body's natural response to outside invaders such as pollen or viruses.
Chronic inflammation, on the other hand, is harmful to your health and is most usually caused by the foods you eat.
Cancer, heart disease, diabetes, depression, and Alzheimer's disease have all been related to chronic inflammation. Inflammation plays a role in weight growth as well. Inflammation has been shown to interfere with the hormone leptin, which informs the brain when you've had enough to eat, according to new research.
"You should eliminate high inflammatory foods from your diet," Daniels advises. Processed bread, refined carbs, fried foods, red meats, and sugar-sweetened beverages are all pro-inflammatory foods. "Eating more of these types of meals will add to stomach inflammation and distention," Daniels explains.
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