12 Best Belly Fat Diet Foods With Diet Plan For Males That You Should
Are you struggling to get rid of undesirable belly fat by spending hours in the gym doing workouts yet couldn’t get in shape? Do you end up snacking on fast foods while managing your long, hectic work schedules? It’s time to switch to a healthy diet to reduce belly fat naturally and enjoy sustainable weight loss benefits. Most men are unhappy to have excess of body fat, particularly around their abdomen. If you are one of them, opting for a healthy diet plan to reduce belly fat can gift you smooth and sustainable weight loss benefits. Although men lose weight faster than women, males find it difficult to lose belly fat. However, eliminating the excess fat around your waistline is crucial not just to stay in shape but also to keep a range of disease conditions at bay. Let’s have a look at the benefits of losing abdominal fat and foods and meal plan to lower belly fat with diet.
5 Best Benefits of Losing Belly Fat for Men:
Two types of fat are present in our body, namely subcutaneous and visceral fat. The layer of fat lying under our skin is that of subcutaneous fat. The fat surrounding our organs is visceral fat, and it’s very harmful to health. So, the fat around your waistline i.e. belly fat is visceral fat and it’s extremely dangerous to our health. It makes you prone to chronic, serious health conditions, such as heart diseases, some types of cancer, and diabetes. So, getting rid of belly fat for men is important. Here are some key benefits of losing belly fat.
Excess abdominal fat can cause digestive issues. Obesity increases your risk of developing gastrointestinal conditions, such as GERD, gallstones, diverticular disease, liver disorders, and cancers of the gastrointestinal tract. Losing belly fat improves your digestion and lowers the risk of these hazardous conditions.
Promotes Good Heart Health:
Having an excess of visceral fat happens to cause more metabolic complications than that subcutaneous fat does. Excess weight around the waistline can lead to high levels of LDL (bad) cholesterol and triglycerides. This increases your chances of developing cardiovascular diseases. Getting rid of belly fat can minimize the strain on your heart and reduce the risk of heart-related ailments.
Reduces Risk of Diabetes:
An increase in belly fat can cause insulin resistance, which plays a prominent role in the development of type 2 diabetes. Reducing belly fat helps lower your risk of developing insulin resistance, thereby reducing the risk of getting type 2 diabetes.
Decreases Risk of Development of Cancer
Belly fat in excess can make you vulnerable to developing certain types of cancer. The visceral fat is believed to cause inflammation, which increases your risk of developing cancer. Obesity can also increase your susceptibility to the development of certain types of cancers. A lowering belly fat diet plan can help you get rid of this unhealthy abdominal fat and reduces your chances of suffering from cancer.
Improves Hormonal Balance
An increased weight gain can affect certain male hormones, such as testosterone, adversely and can cause a range of issues, such as infertility, reduced muscle mass, and low libido. So, a diet plan to reduce belly fat can help improve hormonal balance in men that can make a positive impact on their overall health.
How Diet Plan to Reduce Belly Fat in Men is Important?
Males have greater muscle mass, lower body fat, and a faster metabolic rate than females. Although men lose weight faster than females, it is important to lose weight healthily without taking a toll on your health and for a sustainable period. As we age, our body experiences a rise in fat composition and a decrease in lean body mass. Going for an intensive workout routine and fad diets will make men lose weight but gain it soon after stopping their rigorous weight loss efforts. Also, intensive efforts to shed belly fat can be unhealthy as you may end up losing lean muscle mass. So, it’s crucial to follow a customised diet to lose belly fat healthily and for a long span. The guidance of a certified nutritionist can help you have the right nutritious foods in your diet to eliminate the excess abdominal fat. Here’s a quick rundown of nutritious foods to reduce belly fat naturally.
12 Best Foods to Burn Belly Fat in Men:
- Whey Protein
Known for being one of the finest quality proteins, whey protein is found in milk products and various protein supplements, such as protein powders. Its intake helps in the enhancement of muscle growth and burning fat in men. Substituting whey protein for calorie-abundant food sources, such as carbohydrates, can help reduce body fat and weight. Whey protein consumption also helps boost metabolism, preserves lean muscle mass, and helps you stay full for a longer span than usual. So, its intake may prove to be one of the fastest ways to lose belly fat in men without hampering muscle mass. It also helps minimize disease risk factors. You may blend whey protein with milk or water and have it daily.
- Egg Whites:
Egg whites have greater protein and lesser calories than egg yolks. So, having egg whites in your breakfast can help you have a good quantity of proteins and lesser calories. Also, the intake of egg whites helps reduce belly fat. So, you may scramble up egg whites or have egg white with a vegetable omelette for your breakfast.
- Grilled Chicken:
One of the best fat-burning food that can help men lose belly fat is grilled chicken. Not only does it helps reduce belly fat naturally but also offers you a healthy dose of proteins. Moreover, grilled chicken is low in carbohydrates and fats. Adding grilled chicken to your diet helps improve your metabolism, enhances muscle growth and maintenance, and aids you stay full, which prevents you from munching on food unnecessarily.
- Split Peas:
Being rich in proteins and fibre, peas and other legumes are not only nutritious food for health but also effective fat-burning foods for males. You feel full after eating them as they provide you with a good quantity of fibre and proteins that satiate your appetite. In overweight individuals, eating peas reduces your intake of calories, lowers BMI promotes weight loss, and reduces waist circumference significantly, thereby reducing your belly fat naturally. So, you may add peas to your regular salads, casseroles, and delicious soups.
Mushrooms have abundant fibre and are low in calories, so they make a nutritious ingredient in a diet to lower belly fat in men. Eating mushrooms reduces triglycerides and prevents weight gain and body fat gain. Replacing red meat with mushrooms can help promote fat loss and weight loss , reduce blood pressure, and cause a decrease in the waist circumference in men. You may add mushrooms to salads and soups, or have them as a side dish by sautéing them in olive oil to reduce belly fat in males.
- Cottage Cheese:
Packed with casein protein, cottage cheese is also a good source of whey protein. So, adding cottage cheese to a lowering belly fat diet for men can prove beneficial. Having two to four servings of cottage cheese daily can help men with lean muscle maintenance, fat loss, and weight loss. Having cottage cheese offering adequate casein to men daily along with resistance training workouts can help them boost their muscle strength, performance, and size.
Onions are low in calories and provide you with a good quantity of satiating fibre. So, onions are one of the effective fat-burning foods for men. The intake of the onion-peel extract is found to reduce body fat and body weight in overweight individuals. So, adding onions to the diet for men to reduce belly fat may help you stay in shape, prevent the risk of obesity, and may also help lower LDL cholesterol levels. You can add onions to your salads, sauteed vegetable blends, soups, and other cooking preparations.
Packed with satiating fibre, raspberries are nutritious, low-calorie fruits that can help burn excess, undesirable fat while nourishing your body with essential nutrients. Raspberries contain natural sugar that provides you with a quick boost of energy, thereby making it smoother for your body to burn extra calories day long. This fruit also helps reduce fat accumulation and weight gain and improves metabolism. So, adding them to their diet can help men reduce belly fat naturally. You can eat fresh raspberries between meals or add them to your oatmeal or smoothies.
- Flax Seeds:
Having abundant omega-3 fatty acids and fibre, flax seeds are among the healthy foods to reduce belly fat naturally in males. The intake of a minimum of 30 grams of whole flax seeds daily is found to reduce high blood pressure and waist circumference. So, add flax seeds to your oatmeal, soups, smoothies, cottage cheese, and salads to get rid of undesirable abdominal fat and get in shape.
Crunchy walnuts are rich in omega-3 fatty acids and proteins. Eating a handful of walnuts daily aids in stimulating fat loss in men, so walnuts are nutritious foods to lose belly fat. They contain plant sterols and vitamins that help improve satiety by suppressing hunger. So, you don’t eat now and then and experience desired weight loss. Having a diet rich in walnuts helps reduce your waist circumference, LDL (bad) cholesterol, and blood pressure. So, besides belly fat loss, they offer you several health benefits. Add these nutritious walnuts to smoothies, Greek yoghurt, salads, and oatmeal.
- Green Tea:
Green tea contains polyphenols and caffeine that help promote fat loss effectively. Having unsweetened green tea offers you a boost of energy that you require to stay active and a very low dose of calories. So, you don’t put on weight It is found that drinking green tea daily helps reduce BMI, body weight, waist circumference, and blood pressure in men. So, it is a healthy beverage to reduce belly fat naturally in men that you can have daily.
Almonds are nutrient-dense nuts that are rich in heart-healthy fats, fibre, and proteins. They offer numerous fat-burning benefits to men. Daily intake of almonds helps reduce abdominal fat, leg fat, and cholesterol in men effectively. So, you may have unsweetened almond butter or simply munch on almonds to lose belly fat.
Diet Plan for Male To Reduce Belly Fat Naturally:
While you can add all these best nutritious foods to your diet for men to lose belly fat, you also need to follow a diet plan to keep your weight in check and prevent putting on belly fat. Here’s a sample diet plan for males to reduce belly fat.
Early Morning (at 7 am): 1 glass of lemon cinnamon water
Breakfast (at 8 am): Oatmeal or 1 vegetable sandwich and skimmed or fat-free milk
Mid-Morning (at 11 am): 5 almonds or 2 tablespoons of raisins and 1 small bowl of sliced watermelon
Lunch (at 1 pm): 1 bowl of low-fat curd kadhi, 2 bowls of masala khichdi, and 1 bowl of sprouts curd salad
Mid-afternoon (at 3.30 pm): 1 glass of buttermilk
Evening (at 5 pm): ½ bowl of Boiled chana and 1 teacup of green tea
Dinner (at 8:00 pm): 2 Chapatis + a couple of servings of cooked pinto beans vegetable + 1 small bowl of palak paneer + 1 carrot/cucumber
Night (at 11:00 pm): 1 cup of skimmed milk
If you are one of those fitness enthusiast men working hard to lose belly fat to get in shape, resort to a diet to reduce belly fat naturally. The valuable guidance of dieticians, such as health experts at Health Total, can help you have a customised lowering belly fat diet plan that would not just help you reduce your waist circumference but will also nourish your body with crucial nutrients, boost your immunity, address other health conditions if any, increase your muscle mass, and improve your overall health and well-being. So, waste no time, get in touch with us at Health Total and enjoy sustainable weight loss benefits with our personalized diet to reduce belly fat.
Sign up for a FREE consultation with Health Total experts to get more tips to lose belly fat and get in shape or manage any other health condition. Call toll-free at 1-800-843-0206 and book an appointment!