Diet for weight loss belly and sides: how to remove visceral fat

Almost all women dream of to reduce the waistline, and men to make an embossed six-pack. In practice, with the years in these places are formed not just folds of fat, and the whole cushions, get rid of that very difficult.

Often the weight goes, and legs with the arms losing weight, and this area is, as before, remains problematic. Therefore so sharply there is a question: is there any effective diet for weight loss belly and sides quickly and without harm to health dissolves the bad fat, called visceral specialists?

On visceral fat


Pendulous abdomen and fat cushions on the sides — nothing like the visceral (abdominal) fat. Its danger is not confined to the poor aesthetic appearance — first of all, it is fraught with unpleasant complications for health. So don't pay attention to him impossible.

It consists of brown fat cells located in the abdominal cavity. They envelop the internal organs and needs to perform a protective function.

Rules visceral fat for women and men — different. They are measured by waist circumference: women should not exceed 88 cm, the strong — more 94 see So if you have these figures above, it is necessary to find a suitable diet and to change something in your life, because large quantities of abdominal fat is dangerous for health, causing diseases such as:

  • Alzheimer's disease;
  • varicose veins;
  • hormonal disorders;
  • stroke;
  • myocardial infarction;
  • metabolic syndrome;
  • Oncology;
  • diabetes mellitus type II;
  • thrombosis.

The reasons for its formation:

  • sedentary, sedentary lifestyle;
  • improper diet;
  • genetic predisposition;
  • sweet tooth;
  • chronic lack of sleep;
  • constant stress, depression, anxiety, nervous breakdowns.

So no, even the most effective diet for belly alone can not cope with the scourge of visceral fat. Only a comprehensive approach will allow you to get rid of unpleasant deposits.



The solution has to take into account the views not only of nutritionists, but also fitness trainers and doctors. Strict adherence to guidelines is a direct way to get rid of visceral fat.


Before you choose a diet, review your daily routine and lifestyle in General. In order to remove belly fat, you need to:

  • sleep, and go to bed as early as possible;
  • active sports;
  • to find exercises for slimming the abdomen and sides: women are encouraged to spin the hula Hoop with weights, male rock press;
  • to walk a lot;
  • more to breathe the fresh air;
  • in sedentary work to make every hour 5 minute workout.

Emotional state

Life is in constant tension, quarrels in the family, deadlines at work, lack of holidays and weekends — all this adversely affects the nervous system. And this is one of the main factors in fat deposition. The more experiences — the thicker your waist. So I have or to take itself in hands and to calm down, or drink stimulants (this is recommended even before the diet), or to undergo treatment by a psychologist / psychotherapist.


And only after all of this you need to put in order meals and find a diet. It should be low in carbs, not calories, with minimal fat products. The meals at the same time. Optimal variant — 5 times a day. Drinking regime — about one and a half liters of water. Way of cooking to give preference to cooked, steamed, braising, roasting. About the fry oil is better to forget.

Good in this case mono, separate and smaller meals. The recommended period of weight loss a month.

There are a number of products that have the ability to burn fat. Be sure to include them in your diet:

  • bean;
  • green tea;
  • ginger;
  • cabbage (preference for broccoli and coloured);
  • dairy products;
  • cinnamon;
  • red wine (if in diet there is no strict prohibition on alcohol, once a week to drink a glass of can);
  • oatmeal;
  • cucumbers;
  • dried fruits;
  • hell;
  • citrus (a leader in weight loss, the grapefruit);
  • apples.

Many desperately need a fast diet to a week later were the wasp waist and the cubes. It is worth to mention that the visceral fat in a short time to say goodbye is impossible. So it is better to choose long-term starvation. If the technique offers to reduce waist size in just 3 days, you know it's a myth.

Additional methods


As soon as you start to lose weight on a diet, to use other ways of dealing with deposits in the abdomen and flanks:

  • anti-cellulite body wraps and creams;
  • bath with essential oils;
  • baths and saunas;
  • massage.

Many experts are of the opinion that the most proper diet for weight loss belly — organization of regular healthy eating. His principles are familiar to all: 5 meals at the same time, a sense of light starvation when you exit the table, at least fried and greasy, no fast food and carbonated beverages, dinner 3 hours before bedtime.

But, if the problem of excess weight is acute, of course, will need to find a more rigorous methodology with a restriction of certain products.

Options diets

What are the loss diet belly:

With the sedentary lifestyle. If you have a sedentary job, you are chained to an office chair and can't get out on Hiking in the evenings, with belly and sides will help to cope relatively easy diet for beginners. It provides a balanced diet which has carbs and protein and even some fat. Weight loss is due to the reduction of caloric intake smaller portion sizes and elimination of harmful products. Breakfast: corn porridge / scrambled eggs / oatmeal with milk and fruit 2 eggs.

For lunch — a little citrus.

Lunch options: baked or steam fish / all kinds of light vegetable salads / chicken breast (beef, Turkey).

The afternoon tea a glass of juice / yogurt drink / protein smoothie.

Dinner options: seafood / steamed vegetables / meat (fish) steamed / cheese casserole.

After a few days of this diet will go weight in a few weeks you will feel how lose weight hips and stomach. It's a pretty light diet, based on the principles of healthy eating.

Express diet tomatoes

The Express diet for quick weight loss belly not recommended by the experts to mind their ineffectiveness and harmfulness. Despite this, you can try a little bit to reduce the waist, actively eating tomatoes. Duration only 4 days. Breakfast — omelet with tomato, lunch — tomato soup dinner — salad of fresh vegetables. From drinks — tomato juice without salt and any of the smoothies and cocktails based on it.

Therapeutic / table # 8

For the treatment of obesity in the 30-ies of the XIX century, the Soviet gastroenterologist and scientist Mikhail Pevzner have developed a special nutrition system. The only technique, which is supported by doctors, are actively using it in hospitals and sanatoriums. This is a very strong diet that is able to cope even with the visceral fat.

Each of these diets — the current that allows to reduce the waist in the volume, if you approach weight loss holistically. Without physical activity the fight against fatty deposits in 90% ineffective.

Sample menu

Men, the following portions:

  • 300 grams for Breakfast;
  • 100g fruit for snack;
  • 500 g for lunch.
  • a glass of protein milkshake for afternoon snack
  • 200 grams for dinner.

Women Breakfast and lunch could be reduced by 100-150 gr. For them the daily caloric intake should not exceed 1 200 kcal. For men this figure is 1,600 kcal.

Protein and vegetable diet week easily tolerated, as it allows you to eat meat and fish. Suitable for men and women, therefore its detailed menu we offer.

Lunch should consist of any citrus: grapefruit, orange, 2-3 mandarins, pomelo. In the afternoon it is advisable to drink a glass of protein shake with fruit pieces and mint.

Even the best diet can not remove visceral fat, if not stick to basic recommendations of experts. The problem of education — not only in nutrition but also in other circumstances. First of all, get familiar with them and only then pick the right methods. Only a comprehensive approach can regain harmony.