As per the American Dietetic Association (ADA), vegetarianism is not only safe but is also an effective way to get start losing weight. Usually, flattening your belly is achievable by burning more calories than what is being consumed. That is why the Centers for Disease Control and Prevention (CDC) consider weight loss analogous to calorie deficit. Perhaps, this is the reason why the low-caloric, nutritious vegetarian diets are more recommended than non-vegan diets for reducing fat deposits immediately and surely within a one-month period.
The Veg Flat Belly Diet
This diet is split into two components: 1,200 to 1,400 calorie plan for 4 days and 1,600 calorie plan for 28 days. In the former anti-belly fat regimen, dieters need to avoid all kinds of salt sources and artificial sweeteners. Furthermore, items like gum, citrus fruits, coffee, tea, alcohol, carbonated beverages, and cruciferous vegetables are eliminated. During the first four days, only cooked food is eaten, but low-fat dairy products, soy, or legumes are allowed. More importantly, two liters of a fusion of grated ginger, mint, lemon, and cucumber needs to be consumed.
Next, the 28-day regimen focuses on frequent eating. Snacks or meals are taken every four hours to stabilize the blood sugar level, increase metabolism, and control cravings. Further, the dieter is required to maintain equal calories at all snacks or meals. For instance, while adhering to 1,600 calorie meal plan, each meal session must give exactly 400 calories. Dr. Isabel Holmback as well as the Sweden’s Lund University has recommended this practice. According to the British Journal of Nutrition (May 2010), the middle-aged men eating not more than three times a day develop belly fat.
It is recommended to incorporate lean proteins in all the flat belly menus. For a pure vegan belly flat menu, legumes, black beans, chick peas, adzuki beans, and tofu are recommended whose one-cup serving is equal to 2.5 ounces of lean meat.
Another essential option is the Mediterranean-style diet plan that includes vegetables, whole grains, and MonoUnsaturated Fats (MUFAs) eaten at all meals during the 28-day regimen. According to the Diabetes Care July 2007 edition, monounsaturated fats are capable of impeding middle fat distribution as well as insulin resistance. They are highly found in olive oil, nuts, olives, and avocados.
According to Mayo Clinic, ADA’s Vegetarian Food Guide Pyramid is an ideal one to follow so that the vegans obtain all the daily nutrition for fulfilling their body needs. As per this guide, a meal must include five servings of proteins, six servings of grains, two servings of fruit, four servings of vegetables, and two servings of good fats. However, vegan belly flat diets are always short of vitamin B12 that is only present in animal foods. Therefore, it is necessary to use B12 supplements many times per week for adequate intake. Similarly, Mayo Clinic suggests taking enough of iron, calcium, omega-3 fatty acids, iodine, zinc, and vitamin D by eating a variety of whole grains, fruits, vegetables, and vitamin-fortified foods.
To follow an effective belly flat vegan diet, it would be better to contact a registered dietitian who can guide with more detailed information on nutrient requirements according to age and activity level. And above all, ensure that you accompany your diet with proper exercises to make your diet efforts effective.
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