Make smart choices, all calories are not created equal. Reducing belly fat is not just about eating less calories. 120 calories from apple juice are very different from 120 calories from a raw apple. The high level of fructose in the first one will mean that the liver would quickly convert it to fat. By eating a raw apple you would not be consuming as much fructose as in the juice, which the liver would be able to handle. Also the fibre from the raw fruit will fill you up and not leave you craving for more foods soon after.
This is not to say that apple juice or any juice for that matter is bad but you don’t need it if you are going to be sitting behind a desk all day. No food is bad food it just depends on how efficient your body is in processing it given its circumstances. So eat smart and according to your lifestyle. The diet for a college going student will be very different from that of a corporate executive.
Add fibre to your diet: Fibre almost always helps, so add as much of it as you can. Don’t make a massive change in one day though as sudden overload of fibre will upset your system and result in digestive troubles – gas, bloating, even constipation (opposite of what you want to achieve!). Start by eating a fruit everyday.
Eat more Protein: Indian diets particularly that of vegetarians, are lacking in proteins. If your body lacks in proteins you are likely to have lower muscle mass and consequently higher body fat levels.
Make up for it in every meal – include chicken breasts, turkey, fish, paneer, eggs, tofu, milk, etc.
Eat healthy Fats: This is another component largely missing from an Indian diet. Eat avocados, nuts (like almonds, walnuts, peanuts, etc), flaxseeds, fatty fish (like tuna, sardines, trout, etc), olive oil. You can consider taking fish oil supplements also.
Desi Cow’s Ghee is another component of Indian Diet that needs to come out of the closet and be accepted by many of us. Research is now discovering what Ayurveda has been suggesting to us for ages: Cow ghee not only promotes high HDL levels (good fats), but also helps in producing certain enzymes responsible for detoxification of cancer causing substances.
Make sure in including these good fats in your diet you remain within your required calorie intake.
Cut out foods with refined sugar in them – as much as you possibly can. Sugar converts to fat in the liver and especially likes to sit around the stomach. Even if you are not adding sugar to your tea or coffee, chances are that you are consuming more than the recommended limit of sugar if you eat processed foods.
Sugar is everywhere, in all packaged foods – from cereal, breads, pasta sauces, breads, salad dressings and even tomato ketchup. 1tbsp of Heinz tomato ketchup contains about 1tsp of sugar! And of course cut out sugary treats including fizzy drinks, cakes, ice-creams, chocolates, etc.
Find your body’s rhythm and eat accordingly: If you cannot eat 5-6 meals everyday then don’t worry about it as it is not why you have belly fat. Read more about the warrior diet (not endorsing it, just bringing another point of view) and read about Intermittent Fasting (the new trend that has got everyone skipping even their breakfasts and going for heavy dinners).
One approach is not better than the other, it just depends on what suits your lifestyle more and what you would be able to continue for the long term. For example, in following the warrior diet you essentially consume most of your calories over a 4 hour period in the night while underfeeding for the remaining 20 hours. For me personally, consuming so many calories in such a short time would be next to impossible and would definitely make me sick. Also, the calories consumed here are all ‘clean foods’ and there are strict guidelines about various food combinations.
Follow meal times that are convenient for your lifestyle without worrying about muscle breakdown or ruining your ‘fasting’ state. I feel hungry every 4-5 hours and if I wait for longer then I can feel myself getting irritated, short-tempered and lethargic. I try not to get myself in this state though! Eating 3 set meals at their regular time along with an evening snack of milk and some nuts (almonds, walnuts, etc) does it for me.
I know a few people who can go without food for 10-12 hours without missing a beat and others who get cranky like me if they haven’t had food in 2-3 hours. Find your body’s momentum and feed it accordingly.
Not related to diet but important for reducing belly fat nonetheless:
Workout regularly: You need to move your body. Most preferably- everyday. If you want to reduce belly fat then doing cardio is almost non-negotiable. Find your choice of cardio – running, HIIT, aerobics, dancing, swimming, etc and then hit it every single day for atleast 20 mins. Add weight training on alternate days focusing on compound lifts so that you don’t lose your muscle definition (it is there believe me, maybe hidden under layers of fat).
Also, exercising is not just about burning calories. By exercising you are cleaning by toxins from your system – cardio, muscular and even digestive system. Some people find that by exercising for only a few minutes everyday they are able to poop regularly, their skin becomes clearer, appetite regularises, while some even sleep better. So exercising is not just about calories, it is essential to have a healthy body. As your body becomes healthier, your body feels ok to let go of the stubborn fat also (stress levels are linked to abdominal fat).
