If you want to transform your body then you need to check out the best way to eat to lose belly fat.
This method is designed by Jeremy Ethier. He has divided the method up into 3 stages that you will move through.
The Best Way to Eat to Lose Belly Fat
“Belly fat is really easy to gain but seems almost impossible to lose. You’re probably aware your diet is the key when it comes to belly fat loss. But you likely have no idea where to start to lose belly fat, let alone how to keep fat loss going for long enough to get rid of the most stubborn areas. Today, I’ll share the ultimate 3-stage belly fat diet plan and show you, in a step-by-step manner, what to eat to lose belly fat and how to keep that going until your belly fat is gone. For good.”
Source: Brooke Lark on UnsplashStage 1 – The Best Way to Eat to Lose Belly Fat
“The first stage of the belly fat diet plan is designed to kickstart the fat loss process and keep it going until you get to about 15% body fat. Throughout this stage your hunger levels will be low, your risk of muscle loss will also be low, and physiologically it will be the easiest stage to get through. You only need to focus on 2 things: calories and protein. First, calories. Create what’s known as an “energy deficit” to start forcing your body to burn body fat for energy. You can do so by consuming less calories than your body burns every day. To find the appropriate energy deficit for your body, take your bodyweight in lbs and multiply that by anywhere from 11-13. The number you get will be a rough estimate of the number of calories you should eat every day. To hit your goal calorie intake, focus on what’s known as “low calorie density” foods.”
“But before that, there is one more factor you need to pay attention to for successful belly fat loss. Although eating fewer calories than your body needs will help you lose weight, you want as much of that weight loss to be from fat rather than muscle. This is where a higher protein intake comes in. As for how much protein you should aim for, a good recommendation for relatively heavier males in this stage who are at a higher body fat is to eat 1g/cm of your height. Focus only on calories and protein, and if you’re consistent, you’ll be able to get your body fat all the way down to 15%. But at this point is when you’ll likely need to refine your approach to continue getting results.”
Stage 2 – The Best Way to Eat to Lose Belly Fat
“This is where Stage 2 comes in, which involves going from 15% down to 12% body fat. By this point you’ll be hungrier, your fat loss will have slowed down, and you’ll be at a slightly greater risk of muscle loss. This is where most people get stuck. There are two things that will help you overcome this to get rid of your belly fat. First, you need to get more precise with your approach. Start tracking your daily calorie intake more carefully if you haven’t.”
Source: Brooke Lark / CrossFit“Second, start addressing your carb and fat intake. Although healthy fats are needed in your diet, on a gram per gram basis, fats contain more than twice as many calories as carbs do. An effective approach is thus to keep your protein intake high as is, but lower your daily fat intake to the lower end of what’s recommended for general health. This is about 20-25% of your daily calorie intake. As a result, you’ll now have room to introduce more carbs into your diet. Make these two tweaks and if you’re consistent, you’ll be able to get down to around 12% body fat which will help you to lose belly fat. This is where stage 3 comes in.”
Stage 3 – The Best Way to Eat to Lose Belly Fat
“This is the most difficult stage. First off, not only will you very likely have to be accurately tracking your calories every single day. You’ll also want to ensure your daily meals are making the best use of the limited calories you have. At this point your hunger levels will be the highest they’ve been. So most of your meals throughout the day will need to come from high volume foods that will help you stay full for less calories.”
“This also means that you’ll need to be more disciplined when it comes to social events and dining out. Lastly, ask yourself if the sacrifices are worth it. While getting leaner than this will provide a bit more definition and cuts, it not only requires a lot more sacrifice, but for many people that’s when daily energy levels and strength will start to be negatively affected. So while you definitely can get to 10% body fat by pushing through with what you’ve learned, consider hanging around at a higher level of body fat first, be proud of how far you’ve come, and realize that the extra push just may not be worth it especially if you can’t maintain it.”
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Foods with High Levels of Protein
Protein is one of the most important elements of a healthy diet. It helps build muscle, repair tissues and organs, and protect us against disease.
Add these into your nutrition.
The Best Way to Eat to Lose Belly Fat – Quinoa
- Quinoa is a gluten-free grain that’s high in protein, fiber, and B vitamins.
- It’s also a complete protein—meaning it contains all nine essential amino acids—and one cup of cooked quinoa has 8 grams of protein.
- A third of the calories in quinoa are from carbohydrate; the rest come from protein and fat (1 g per serving).
The Best Way to Eat to Lose Belly Fat – Lentils
- Lentils are an excellent source of protein, fiber and iron.
- One cup of cooked lentils contains about 18 grams of protein, 14 grams of fiber, 10 milligrams of iron, 362 micrograms folate and 542 milligrams potassium.
- They’re also a good source of magnesium, niacin (vitamin B3) and phosphorus.
The Best Way to Eat to Lose Belly Fat – Tofu
Tofu is a protein-rich food made from soybeans. It’s a staple for vegetarians and vegans, and can be used in many ways to replace meat. Tofu has been enjoyed for thousands of years in China, Japan, Korea and Indonesia. It’s also becoming more popular with people who want to increase their intake of plant-based foods or reduce their meat consumption for health reasons.
Source: Deposit PhotosHow much protein does tofu contain? A 3/4 cup serving of firm tofu provides 10 grams (g) of protein—about the same amount as an egg white or chicken breast.
It’s important not to confuse silken tofu with regular firm or extra-firm varieties; they have different textures because they’re made differently. Silken tofu is softer than regular firm or extra-firm varieties because it’s processed differently: regular firm and extra firm varieties are pressed under pressure while silken variety undergoes high heat treatment that removes most water so it becomes more solid when chilled after preparation
The Best Way to Eat to Lose Belly Fat – Chickpeas
Chickpeas are a great source of protein, fiber and carbohydrates. They are high in fiber and low in fat. Chickpeas can be eaten raw or cooked and they can be used in salads, soups and stews.
The Best Way to Eat to Lose Belly Fat – Greek yogurt
Greek yogurt is a great, healthy choice for protein. It has all the same benefits of regular yogurt, but it contains 50% more protein! Greek yogurt also provides high levels of calcium, potassium and vitamin B12.
You can use Greek yogurt as a snack or in place of other high-calorie foods like peanut butter on toast or sandwiches. It’s especially useful post-workout because your body needs to replenish nutrients after you’ve exhausted them during exercise.
The Best Way to Eat to Lose Belly Fat – Nuts and nut butters
Nuts and nut butters are a great source of protein. The most popular types include peanuts, almonds, walnuts, cashews, pistachios and more.
Peanuts are the highest in protein at about 30 grams per 100 grams (1/4 cup). They also contain high amounts of heart-healthy fats like monounsaturated fat—which may help reduce blood pressure—and vitamin E. But be aware: nuts are high in calories so keep an eye on how much you’re eating!
Butter is made from butter beans (aka peanuts) which means it’s super nutritious too! Most common store-bought butters like Land O’Lakes or Peter Pan contain zero trans fat per serving so they can be enjoyed as part of a healthy diet
The Best Way to Eat to Lose Belly Fat – Cottage cheese and ricotta cheese
Cottage cheese and ricotta cheese are two of the highest protein foods you can eat. They are also low in fat and high in calcium, making them ideal for weight loss. They’re also essential for building muscle mass and maintaining bone health, as well as promoting heart health and digestion.
Protein is crucial for muscle growth, immune function, and a healthy diet in general. These are some great ways to get your protein intake.
Protein is an essential nutrient that your body uses to build and repair muscle tissue. It also helps make enzymes, hormones, and other body chemicals. Protein also plays an important role in a healthy immune system and vision.
Protein is found in many foods such as meat, fish, poultry and dairy products. Certain vegetables have small amounts of protein too like spinach, broccoli and lentils
Conclusion – The Best Way to Eat to Lose Belly Fat
Protein is crucial for muscle growth, immune function, and a healthy diet in general. These are some great ways to get your protein intake.
Use these foods and the method described above to transform your body.
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