Preparing meals based on a Mediterranean diet can help lower stomach fat
We all know that losing fat requires consuming fewer calories, whether that means burning calories through exercise or reducing your caloric intake at meals. But as it turns out, a Mediterranean eating plan can not only help you lose weight, but may lower stomach fat specifically, according to Prevention Magazine. Following a few kitchen tips can help you more easily incorporate the mono-saturated fats characteristic of a Mediterranean diet into your daily meals.
Choices
Eating to lose stomach fat doesn't necessarily mean giving up the meals you love; it simply requires swapping your favorites for similar but healthier alternatives. Everyone needs some fat in their diet, but if you choose mono-saturated fats--for instance, nuts, seeds, avocado and olive oil--you'll get the feeling of fullness without the empty calories. Contrary to some beliefs, you need not nix bread to lose fat. Simply choose whole grains like whole grain bread, whole wheat pizza dough, brown rice, quinoa, or corn. When you do eat meat, opt for skinless turkey or chicken, fish and occasional lean cuts of red meat. And go for low-sodium alternatives whenever possible since salt retains water, making your stomach appear fatter.
Methods
Once upon a time, dieters believed everything they prepared in the kitchen had to be blandly steamed. While steaming food is a time-tested way to keep meals low-fat, other cooking methods can impart more flavor--and tastier food makes it easier to stick to an eating plan. For instance, roasting vegetables like sweet potatoes, squash, beets, broccoli or carrots (all of which are high in antioxidants) with a light drizzle of olive oil, salt, pepper and a sprinkling of dried herbs gives a rich, complex flavor with very few calories. Grilling leaves meat with a hearty, smoky taste while allowing excess fat to drip off. If you're bored of salads, enliven your greens by mixing different lettuces and topping them with filling foods like roasted veggies, nuts, feta or goat cheese. Rather than a fatty, processed store-bought dressing, try drizzling your roughage with some olive oil and balsamic vinegar or honey.
Preparation
Cooking healthy food doesn't have to be a chore. If you dread spending time in the kitchen because you think you need to make elaborate meals, you risk getting discouraged and reverting back to eating less healthily. Preparing food for the barbecue is as simple as coating it lightly with olive oil and sprinkling with salt and pepper. Another time-saver is slow cooking. Even the leanest meat will be tender after spending eight hours in the slow cooker while you're at work. If prep time is what is slowing you down, consider buying the pre-cut vegetables offered in most grocery stores. For an easy meal, throw some veggies into a stir fry with low-sodium soy or teriyaki sauce and some eggs, and serve over brown rice.
Portions
Changing what you eat is one way to shrink stomach fat, but so is changing the way you eat. Noshing on five to six small meals a day rather than two or three large ones will keep you feeling satisfied and minimize the urge to raid the kitchen for not-so-healthy snacks like refined carbohydrates and fatty treats. Another tip is to consider updating the way you arrange your plate. Americans often focus meals around meat, with sides of veggies and grains as an afterthought. Instead, think of meat as a side dish and fill the majority of your plate with whole grains, fruits and vegetables.
Hydration
Instead of raiding the fridge next time you get a craving, try heading to the faucet. Drinking two eight-ounce glasses of plain old water between meals can help people lose weight, according to a study by the American Chemical Society. The theory is that the water creates the feeling of fullness, thus reducing hunger. But drinking more water also means drinking less high-calorie beverages like soda, energy drinks or juice. You can also look at water as a motivator: every time you refill your cup you'll be reminded of your dedication to losing that stomach fat.
Tags: brown rice, eating plan, feeling fullness, lose weight, lower stomach