Fat Loss Diets

Fats are macronutrients that produce the biggest energy, i.e. 37 kJ (9 kcal) per gram, compare to carbohydrates and proteins that provide only 17 kJ (4 kcal) of energy per gram. Excess energy from the food intake that isn’t used for body functions and physical activity is stored in the body, usually as fats; and hence causing weight gain. No wonder some diets are targeting on fat loss. Following are two examples:

Fat Smash Diet

This is a 4 phases (detox, foundation, construction and the temple), 90 days long diet plan for developing healthy eating habits and healthy lifestyle to promote fat loss and maintain a healthy weight.

Phase 1 (9 days) rids the body of toxins and impurities with mainly fruits and vegetables diet and plenty of water - plus daily exercise. Phase 2 (3 weeks) establishes good eating and exercise habits, where lean meat/seafood, selected cereals and extra dairy are added and exercise is increased by 15%. Phase 3 (4 weeks) builds the diet up, pasta and bread are added, portion sizes increased and exercise is again increased by 25%. In phase 4 (remainder of the 90 days) dieters’ lifestyle achieves a balance for maintaining the desired body weight. Most foods are included in limited quantities, and exercise is set at 1 hour a day, 5 days a week.

Flat Belly Diet

The basic of this fat belly loss targeted diet plan is a 1,600-calorie Mediterranean-style diet with an emphasis on wholesome, unrefined foods including fruits, vegetables, whole grains, nuts, beans, seeds, lean protein, and very little red meat (once a month), with the addition of a monounsaturated fat (MUFA), at every meal. MUFAs are found in olives, avocados, nuts, seeds, dark chocolate, soybean, flax, and olive and sunflower oils.

This 32 days diet begins with a 4-day anti-bloating jumpstart, followed by the 4-week eating plan.

MUFAs have health benefits and target belly fat. They also help control satiety, so by adding in one MUFA at meals and snacks it is easier to stick with the plan and get belly fat loss.

A breakfast high in MUFAs is able to boost calorie burn for 5 hours after the meal, particularly in people with higher amounts of belly fat. MUFA-rich diet helps people lose small amounts of weight and body fat without changing their calorie intake. In addition, it also prevents and controls type 2 diabetes, reduces the risk of heart disease, and helps reduce markers of inflammation. A weight loss eating plan that incorporates MUFA-rich foods into every meal tested on some panelists showed that fat loss not only happen on belly, but also all over their bodies and they felt more energized than they had in years.