Slimming Tummy: Body Fat, Diet, Menu and Recommended Foods

Body fat is located in organs such as the heart, lungs, liver, and under the skin.

Visceral fat is the fat that surrounds your vital organs and is more metabolically active than subcutaneous fat, which is the fat under the skin, so the former tend to burn more quickly.

To lose abdominal fat, you must exercise, eat a healthier diet and eat fewer calories than you consume.

Some visceral fat is necessary since it serves as a buffer around the organs.

But an excess indeed reveal high blood pressure, diabetes, heart disease, high cholesterol levels, and other diseases.

To check the amount of abdominal fat, check the circumference of the waist, around the navel; measures for an average height are less than 35 inches in the case of women and less than 40 inches in the case of men.

The fact that more abdominal fat is observed indicates that there is also a lot of visceral fat.


There is evidence that in diets where weight loss is slow, the first place where fat is eliminated is in the abdomen.

A diet supervises the number of calories, with enough ingestion of fruits, vegetables, whole grains, low-fat dairy products, beans, nuts, seeds, lean meat, fish, eggs, and poultry.

Adding the practice of physical exercises for at least one hour a day is the basis for the regime to provide the necessary nutrients and help reduce waist measurements.


Exercise decreases all fat, including visceral fat.

With 30 daily minutes of exercise for five days a week, with activities fast enough to cause sweating to cause a heart rate acceleration, it is possible to decrease abdominal fat.

If you are not active and you lead a sedentary life, you need to consult the doctor and start with a fitness program.

It should start with moderate activity and then increase the pace, doing more vigorous exercises.

A walk before breakfast forces you to burn calories fasting, which means that the calories you burn come directly from the body’s fat reserves.

There are even investigations that indicate that the morning light synchronizes the metabolism.


There is no specific diet to reduce belly fat, but weight loss first results in abdominal fat loss.

For a decrease in abdominal fat, the following should be taken into account:

Consume enough fiber

When you consume 10 grams of soluble fiber for a day, even without making any other type of change in your diet, this causes a decrease in the accumulation of visceral fat.

The fiber is obtained from eating two apples, green peas, or pinto beans.


It is necessary to chew food well before swallowing, digestion starts in the mouth, and when it is not chewed well, there is no good digestion. When the food is better digested, there is less gas and bloating.

Refined grains such as white bread, crackers, and chips and the refined sugars used in beverages and desserts increase inflammation.

The abdomen fat is associated with inflammation, and the ingestion of processed foods will hinder abdominal fat loss.

Naturally consumed plant-based foods such as fruits, vegetables, and whole grains contain antioxidants, which inflict anti-inflammatory properties.

Therefore, they can prevent the formation of fat at the abdomen level.


A rapid increase in blood sugar levels causes a more significant response to insulin, which can cause fat to deposit more quickly.


The consumption of whole grains, high in fiber, improves insulin sensitivity, helps the body use glucose more efficiently, controls glucose levels, and reduces fat deposition.


Some foods contain amino acids such as arginine, which promote weight loss: watermelon, vinegar, shellfish, nuts, and seeds.

Fatty acids

Choosing fats such as rapeseed oil, olive oil, olives, avocados, nuts, and seeds is best.

Because they belong to monounsaturated fatty acids, which have many health benefits, such as reducing the risk of heart disease.


When there is a stressful situation at eating food, the food is not savored, only swallowed.

Some hypotheses reducing the speed with which each bite is eaten and savored make it impossible to receive satiety sensations from the brain.

Exercise can manage stress.


There is a link between the absence of sleep, increased stress hormones, and weight gain.

Some studies reveal that people who only slept 5 to 6 hours per night were more likely to gain more than 10 pounds than those who slept 7 to 8 hours per night.


  1. Bolio’s diet
Upon awakening
  • Three ounces of grape juice
  • Half a teaspoon of olive oil
  • Vinegar of wine (a few drops).
  • One-third cup of precooked oatmeal.
  • Five ounces of low-fat milk
  • Eight almonds
  • A teaspoon of sugar muscovado.
  • A small pear.
  • Two slices of wholemeal bread.
  • Half a cup of cooked beans with two teaspoons of olive oil.
  • A small apple
  • Tuna in water (120 grams).
  • Salad of green leaves.
  • Medium avocado medium
  • A pear
Before sleep
  • A small apple

There are seven meals, upon awakening, breakfast, midmorning, lunch, mid-afternoon, dinner, and before sleep, which take place during the day.

You can consume all the water you want, more than a liter and a half per day; you can also drink tea, water flavored with lemon from herbs, from Jamaica without added sugar.

Flat belly menu

  • Breakfast: A slice of bread with whole wheat, peanut butter, and a fruit cup.
  • Lunch: Salad with spinach and avocado on wheels, grilled tofu, and cherry tomatoes, seasoned with olive oil and lemon.
  • Dinner: Salmon and roasted sweet potato with sautéed asparagus, garlic, and olive oil.
  • Snack: One cup of defatted yogurt with two tablespoons of sunflower seeds.

Diet menu to burn abdominal fat


  • A slice of wholemeal bread, a spoonful of peanut butter.
  • A cup of strawberries and blueberries, an apple in pieces, or any other fruit.
  • A glass of soy milk or skim milk can add oatmeal.
  • Omelet with vegetables, slices of bread with cheese, a fruit.

Half morning

  • There is a glass of plain yogurt without fat, a spoonful of almonds or nuts, and raisins.
  • A cup of fruit such as watermelon, apple melon, grapefruit, etc.


  • Roasted breast in strips, vegetable salads, a fresh salad, extra virgin olive oil dressing, and a fruit. You can change the protein portion to tuna, steak, turkey, or salmon.

In mid-afternoon

  • Cottage cheese, crackers, fruit, or fat-free yogurt.


  • Two slices of wholemeal bread with turkey breast, and cooked vegetables, may include fresh salads or whole-grain pasta, season with spices.

Recommended foods

There are many examples of diets that help you lose weight in your stomach, but in general, what should be taken into account is the type of food we consume, which is why the recommended foods are presented to follow any diet:


Yogurts contain probiotics, which provide necessary bacteria in the intestinal flora, such as the known lactobacilli.

These help the functioning of the immune system, normalize the functions of the intestines and reduce belly circumference.

The yogurt should be low-fat and low-fat milk, skim and sugar-free.


The probiotics present in the oat grains collaborate with the best intestinal transit and avoid constipation.

And as it has carbohydrates that are absorbed slowly, which helps to appease the feeling of hunger and therefore a lower consumption of rations.


Almonds, hazelnuts, peanuts, walnuts, pistachios, and chestnuts are high in mono-saturated fats and have little carbohydrate in their structure.

They help prevent vascular problems, maintain a healthy heart, and improve blood circulation.


Strawberries, blueberries, raspberries, and blackberries contain carotene, which is higher than carrots.

This gives antioxidant properties and contains essential fatty acids, including linoleic acid, and antioxidants such as anthocyanin, which make their consumption not cause weight gain.

Olive oil

This oil, consumed in moderation, helps in weight loss because it contains healthy fats, and its consumption provides a feeling of fullness that helps you lose weight.


Eggs provide protein and do not cause an increase in abdominal fat.

They can be used in salads, mixed with vegetables, or parboiled.

Beans and lentils

Edible dry seeds such as beans, lentils, and chickpeas, are an excellent source of fiber, minerals, proteins, and vitamins.

They also improve the nervous and muscular system and help form muscles and bones forming a body without fat.


It is best for a diet since it contains healthy proteins, especially fish such as salmon, tuna, and sardines, with high omega-3 content.

Whole grains

Refined grains are closely related to weight gain.

However, the daily intake of unprocessed whole grains helps lose weight due to their high fiber content and low cholesterol content.

The grains recommended in a diet to lose weight are brown rice, quinoa, wheat, barley, farro, and sorghum.