Thực đơn giảm mỡ bụng cấp tốc dành cho cả nam và nữ

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Thực đơn giảm mỡ bụng cấp tốc dành cho cả nam và nữ -

The menu to lose belly fat is something that women are learning a lot on social networks. For everyone, if they want to be beautiful, losing weight, reducing belly fat and purifying the body are the top priorities. Belly fat loses the beauty of the body and appearance. However, do not worry too much, just with the application of the menu to reduce belly fat quickly at home for men and women below will help you regain a slim waist every day.

Belly fat is a worry of many people, because it makes you lack confidence when wearing tight, sexy outfits. The following belly fat loss menus will help both men and women. Try it now

1. Menu to reduce belly fat for women

1.1. Rule

Limit starch : Excess starch that will be loaded by us will be converted into fat, so it is necessary to cut starch in the menu to reduce fat round 2.
Limit grease : Remember to stay away from fast foods and fried foods high in saturated fat. Provide enough protein and protein: Protein is very important in the formation and development of muscle. So if you want to have a toned and slim waistline, pay attention to adding protein to your daily menu. Good sources of protein are: Salmon, beef, eggs, chicken…
Extra vitamins and fiber Vegetables and fruits contain vitamins and minerals that will control appetite, help beautiful skin, support the prevention of cancer and cardiovascular diseases.
Drink enough water Drinking 2 – 2.5 liters of water / day helps you to purify the body and stimulate the metabolism to take place more actively.

1.2. Menu to reduce belly fat

Bright : 1 packet of oats + 1 cup of strawberries + 2 teaspoons of peanut butter or 2 hard-boiled eggs and 1 cup of strawberries.

Oats add fiber, avocados provide healthy fats. Strawberries provide fiber and water. The right amount of protein helps the weight loss process to be effective quickly.

Lunch : 2 cups salad including 1/2 cucumber + 10 cherry tomatoes + 1 cup shredded carrot + 1/2 avocado + 1 boiled egg + 1 teaspoon sunflower seeds + lemon juice/vinegar.

Sufficient protein, unsaturated fats and lots of fresh vegetables are ideal for weight loss and youthful skin.

Dark : 140g grilled salmon + sauteed vegetables with garlic with 1 teaspoon olive oil + grilled vegetables.

Salmon is low in fat but contains a lot of protein, O-mega 3 and many other essential substances that help you lose weight effectively. This menu will make you feel full for the evening and purge fat in the body.

food to reduce belly fat for women — Diet to reduce belly fat for women needs to provide a sufficient amount of protein every day. Internet photos

2. Menu to reduce belly fat for men

Make a plan and make your own weight loss menu with lots of green vegetables, fresh fruits or foods rich in green vegetables.

2.1. Reduce belly fat for men with tomatoes

You should use 1 ripe tomato before each meal. Because tomatoes contain a lot of vitamin C and minerals, this food also helps prevent aging and reduce cholesterol in the blood, especially the accumulated fat layer.
You can eat 2-3 raw tomatoes per day and can use in each meal.
You can make a tomato smoothie. The amount of sugar and water in tomatoes will help you limit your cravings.

2.2. Menu with squash

Pumpkin is very good for health. In the secret contains water, fiber and does not contain fat, this will help the body to burn excess fat accumulated in the body. It is recommended to use squash about 3-5 meals a week and can use many other green vegetables such as broccoli, spinach, cabbage …

Bright : You can have a comfortable breakfast with bread, pho, vermicelli … combined with a cup of squash smoothie.
Lunch : Eat squash with some white meat such as chicken, fish, crab… Should eat half of the rice with pumpkin soup or boiled squash.
Dark : Steam or boil squash, avoid foods that contain a lot of fat.

Weight loss regime — Should choose squash in your weight loss regime, especially to reduce belly fat. Internet photos

2.3. Reduce belly fat for men with lemon

The acidity of lemons accelerates metabolism and contributes to the reduction of fat absorption. You can create many different drinks such as: Lemonade with honey, lemonade diluted with water. , salted lemonade… Lemon salt is especially good for the digestive system, eliminating excess body fat to help men lose belly fat quickly.
Lemon peel is also effective for weight loss. With pectin ingredients that work to help you maintain weight and lose weight more easily. You can cook lemon zest with 200ml of water, boil for about 10 minutes until the peel is out of substance, cool and drink directly.

2.4. Specific menu

Bright (7 – 8am): 1 bowl of vermicelli, pho and 1 cup of tomato or squash smoothie.
Light : Fruit or 1 box of unsweetened yogurt.
Lunch (12h): Boiled vegetables + vegetable salad served with white meat such as fish, seafood or boiled lean meat + 1/2 cup of rice.
Light : 1 cup tomato smoothie or 1 glass of fresh milk without sugar.
Dark (19h): Eat boiled or steamed vegetables instead of rice. Add a cup of salted lemon juice for the body to burn excess fat as quickly as possible.

2.5. Things need to notice

Eat slowly, chew well.
Do not eat hot spicy foods, fried with a lot of oil and foods with a lot of salt.
Add some green vegetables or foods good for weight loss such as oats, yogurt, green tea, etc.
Do not drink carbonated water, stimulants such as alcohol, beer.
Limit snacking to avoid storing large amounts of fat.
Should sleep before 11 pm and wake up at 6 am, that’s how we quickly get rid of excess fat under the belly and provide a refreshing spirit to work.
Walking to reduce myopia regularly for 30 minutes / day instead of or can be replaced with some other exercises to reduce belly fat such as: Swimming, jogging, gym…

In addition to the weight loss menu, you must also have a regular exercise regime. Internet photos

3. Diet menu to reduce belly fat

The diet menu will use a variety of vegetables and fruits. Vegetables not only contain vitamins and minerals but also help burn excess fat under the skin, helping to lose weight effectively. It is best to eat boiled vegetables because it has no fat, it will help purify the body, reduce calorie absorption, thereby helping to lose weight. You can use any vegetables such as: broccoli, lettuce, cabbage, water spinach, squash, cabbage, .. However, should limit vegetables such as pumpkin, potatoes, ..

Specific weight loss menu :

3.1. Suggestion 1

Eat only boiled vegetables or can be replaced by eating 2-3 bananas.

Eat half a bowl of rice with boiled vegetables. You can eat more boiled meat to provide more energy for the body. Only eat lean meat, beef, fish.

You can eat boiled vegetables or salad. Can eat more meat, boiled fish.

Tips to help reduce hunger : Should drink water before eating. Drinking enough water will help trick the stomach, creating a feeling of not being hungry.

Diet should eat a lot of vegetables to help burn excess fat under the skin, helping to lose weight effectively. Internet photos

3.2. Suggestion 2

Eat all fruits, can eat any fruit you like. Except bananas and avocados.

Eat boiled vegetables or salad, you can eat any vegetable. Except for pumpkins and potatoes.

Eat clams and vegetables. Remember to drink 8 glasses of water every day.

Only eat a maximum of 8 bananas and drink 3 glasses of unsweetened milk.

Eat 1 bowl of rice at lunch, with 6-7 tomatoes/day.

Eat 2 bowls of rice for lunch and dinner. The rest, you can eat unlimited vegetables.

Eat a bowl of rice for lunch. During the day, you can supplement energy with vegetables and fruit juices as you like.

belly fat loss menu — It is necessary to apply a menu to reduce belly fat for a long time to be more effective. Internet photos

4. Menu to reduce belly fat in 7 days

You can apply the Eatclean menu. This is a clean diet with foods that do not use too much fat and still keep the natural nature of the food.

4.1. Request

You must include whole grains, lean meats, fruits, nuts and eliminate foods containing saturated fat.
Eat food in its raw form, prepared quickly and without the use of fat.
Depending on the body’s needs and the amount of calories needed for weight, the serving size will be less or more.
Eat well, chew slowly.

4.2. Menu to reduce lower belly fat

Bright : 1 glass of vegetable smoothie.

Lunch : Eat sweet potatoes, corn, chicken, and broccoli.

Dark : Salad of lentils and 1 egg.

Bright : 1 little chocolate. Snacks can be supplemented with half a boiled carrot dipped in peanut butter.

Lunch : Boiled vegetables with white rice.

Dark : Stir-fry eggs with tomatoes, amaranth.

Bright : 1 cup of skim milk with chia seeds.

Lunch : Chicken breast served with vegetable salad.

Dark : Brown rice, boiled chicken and broccoli.

The Eatclean menu does not use too much grease and retains the natural nature of the food. Internet photos

Bright : 1 glass of vegetable smoothie.

Lunch : Eat asparagus combined with some chicken.

Dark : Cauliflower with cowpeas and shrimp.

Bright : Banana smoothie.

Lunch : Cowpea salad with tomatoes.

Dark : Chicken vermicelli, add some peanuts and spices.

Bright : Mango yogurt served with chia seeds.

Lunch : Sprout salad with eggs.

BILLION oh : Pan-fried salmon with brown rice and boiled vegetables.

Bright : Unsweetened yogurt with chia seeds.

Lunch : Eggplant and egg, served with cucumber and a little sweet potato.

Dark : Brown rice with boiled chicken breast, served with chopped vegetables.

weight loss — You must include whole grains, lean meats, fruits, nuts and seeds and eliminate saturated fats. Internet photos

5. Low – Carb menu to reduce belly fat

5.1. Low-carb diet

Low – Carb menu is a no-starch weight loss menu, the diet will be free of sugar and starch.
This method will help you stabilize blood sugar for people with a high blood sugar ratio.
This is really a suitable diet for people who are overweight and obese, want to lose belly fat and good for diabetics.
This diet is quite suitable for office workers who want to lose belly fat and lose weight; But you need to make sure you choose the right foods in your diet.
Daily carb intake is different for each person, but on average they will range from 150 grams to 200 grams of carbs.
When performing, you will not feel tired, lethargic or sleepless affecting the nature of the work.

Low-carb menu — This Low – Carb menu is quite suitable for office workers who want to reduce belly fat. Internet photos

5.2. Suggested menu

Bright : 1 fried egg served with mixed vegetables.

Lunch : 1 cup of yogurt with almonds.

Dark : Burger ground meat served with cheese and vegetables.

Bright : 1 egg and 3 slices of bacon.

Lunch : Minced meat soup cooked with green vegetables, boiled pork belly.

Dark : Grilled chicken and boiled vegetables.

Bright : Bacon, omelet.

Lunch : Stir-fried squid, cabbage soup with lean meat.

Dark : Grilled guava leaves, mussel soup.

Bright : 1 egg with mixed vegetables.

Lunch : Salad mixed with a protein-rich food of your choice.

Dark : Boiled vegetables.

reduce belly fat — The scientific belly fat reduction diet will be free of sugar and starch. Internet photos

Bright : Fried chicken breast.

Lunch : Steamed shrimp, crab soup with jute and spinach, stir-fried Thien Ly cotton with meat.

BILLION oh : Eggplant soup cooked with bacon (do not use batches), fried liver.

Bright : Avocado salad, strawberries mixed with fresh cream.

Lunch : Boiled chayote, sauteed mushrooms with beef, non-starchy pork rolls.

Dark : Boiled water spinach, pork hock dipped in salt and pepper.

Bright : Eggs and bacon.

Lunch : Grilled chicken wings and boiled spinach.

Dark : Salad mixed with chicken breast.

Above are the effective belly fat reduction menus that you can apply. In addition to the diet, you need to regularly do abdominal exercises, giving you a more balanced and toned body. From then on, you will no longer hesitate to wear any outfit you like.

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Thực đơn giảm mỡ bụng cấp tốc dành cho cả nam và nữ