Studies have shown that low-carb and low-calorie diets resulted not only in faster initial weight loss, but also were the most effective at reducing stomach fat.  Carbohydrates are found in a wide range of foods including:  dairy products, fruits, starchy vegetables, grains and legumes. Focus on limiting carbohydrates from foods like:  sweets or sweetened beverages, breads, rice, pasta, chips, crackers or pastries.  While these foods do contain other nutrients, these same nutrients are also found in other food groups. This makes it OK to restrict these particular foods. Consume carbohydrates that also provide your body with a lot of other nutrients like fiber, protein, vitamins, minerals, or antioxidants.  Foods like fruits, starchy, vegetables, and dairy all contain a lot of other vital nutrients and should be included in your diet. Low-carb diets focus on minimizing carbohydrates, not eliminating them.  Some carbohydrates are necessary for your body to function optimally. In addition to following a low-carb diet, it has also been shown to be beneficial to follow a lower calorie diet.  Studies have shown that the combination of low-calorie and low-carb diets result in the highest reduction in stomach fat.  A low-calorie diet refers to a variety of differing calorie levels.  The total amount of calories recommended will be different for everyone based on age, gender, weight and activity level. In general, it's safe to cut out about 500 calories daily from your diet.  This usually results in about one pound of weight loss each week.  Use a calorie tracker or online program to count how many calories you currently consume in a day.  Subtract 500 from that number to figure out your initial daily calorie goal. When cutting calories, it's important to not cut out too many calories.  Eating less than about 1,200 calories daily puts you at risk for nutrient deficiencies, loss of muscle mass, and fatigue. There are a few different types of dietary fat that you can consume.  Some have been shown to be healthier, whereas others have been shown to increase fat around your stomach and abdominal organs.  Studies have shown that regular consumption of saturated fats was related to increased stomach and visceral fat.  Saturated fat is found in foods like:  full fat dairy products, processed meats, fatty cuts of meat, butter, and fried foods.  Instead of eating foods higher in saturated fat, choose leaner sources of some foods.  For example, choose lean cuts of beef or low-fat dairy products. Also, use fats like olive oil or canola oil for cooking instead of butter. Instead of foods higher in saturated fat, consume foods that are higher in heart healthy unsaturated fats and omega-3 fats.  These foods include:  fatty fish (like salmon, mackerel, tuna or sardines), olives or olive oil, nuts and nut butters, seeds and avocado. When you're following a lower carb, lower calorie diet, it's important to focus on eating an adequate amount of fruits and vegetables each day.  Both of these foods are very nutrient dense — they contain a lot of fiber, vitamins, minerals and antioxidants for very few calories. In general, it's recommended to consume about five to nine servings of fruits and vegetables each day.  However, when you're also focusing on limiting carbs, do not consume more than one to two servings of fruit daily or one to two servings of starchy vegetables daily.  Include a lot of non-starchy vegetables like:  leafy greens, broccoli, cauliflower, peppers, tomatoes, brussels sprouts, zucchini, green beans, asparagus, mushrooms or eggplant.
قم بتقليل الكربوهيدرات. قم بضبط السعرات الحرارية. قم بتناول أنواع الدهون الصحيحة. قم بزيادة كمية الفواكه والخضروات التي تتناولها.