Abdominal fat in men: how to lose it? 2 men s health

Abdominal fat in men: how to lose it?

A less energy dense diet to reduce fat
Exercise alone is not enough to reduce this type of fat: diet obviously plays a major role in abdominal obesity. Many are tempted to eat very low calorie diets to quickly reduce this unsightly fat. However, if the diet is successful, the body will have lost part of its fat mass, but also part of its muscle mass. In addition, weight gain in a low-calorie diet is almost systematic.
The important thing is therefore to adopt sustainable eating habits. One of the keys to success is gradually reducing foods with high energy density, that is to say very high in calories. By eating foods with lower energy density, the body ingests more volume and is therefore more quickly satiated. There are therefore no calculations to be made on the number of calories to consume: we stop eating when the signals of satiety appear.

There are three families of food depending on the energy density:

Foods with high energy density:

Oils, butter, margarine, fatty meats, certain cold cuts, fried foods, oleaginous fruits (cashews, peanuts), salted or sweetened cookies, ice creams, chocolate bars, cakes, dried fruits, salted and sweetened pies, crisps (chips), strong alcohols, sugary drinks ...
.Foods with medium energy density:
Fish, lean meats, grain products, bread, pasta, breakfast cereals, rice, corn, potatoes, pulses, cherries, low-fat dairy products, avocados ...

Low energy density foods:

Vegetables, most fruits, some dairy products, yogurt (yogurt), 0 or 20% white cheese ...
A low energy density diet has the advantage of being low in fat and high in fiber. In addition, the nutritional density can be high in vitamins as is the case for fruits and vegetables.

Tip: keep a food journal at first!

To start, make an honest assessment of your eating habits by writing down everything you eat for a week. It is a way of realizing the realities and it will make you responsible afterwards.