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                                                             Indian diet plan for flat stomach pdf
    To fight belly fat, women should focus on aerobic exercise and a healthy diet rather than strength or abdominal training. In an eight-month study of overweight, initially sedentary people, jogging 12 miles per week reduced abdominal fat, but weight lifting—either alone or combined with jogging—had no impact, according
    to Cris Slentz, an exercise physiologist at Duke University in Durham, North Carolina, and his colleagues. In another study, published in the Journal of Strength and Conditioning Research, healthy but inactive volunteers who committed to 75 minutes of abdominal exercises such as sit-ups weekly for six weeks had no
    reduction in belly or total fat compared with an untrained group. Resistance training increases muscle mass, but, contrary to popular belief, it does not boost one's metabolism enough to reduce fat mass, Slentz says.See Also Many diet plans can help you lose weight, but if you want to keep it off, choose a diet that is not
    so restrictive you can't stick to it.Studies that compare different types of diets have not yet found a single “best” weight loss diet plan that works for everyone. Most established diet plans can help with weight loss if you stick to it, but diets that are unhealthy or too restrictive are difficult to follow long-term and most people
    gain weight back as soon as they stop following the diet. A good diet plan involves healthy eating that provides nutrients the body needs while staying within a daily calorie goal for weight loss. It is also one that a person can stick to long-term. In general:Women should aim for a diet plan that contains 1,200–1,500 calories
    daily to help lose weight safelyMen, women who weigh more, or women who exercise regularly should aim for a diet plan that contains 1,500–1,800 calories daily to help lose weight safelyDiets of fewer than 800 calories daily should not be used except under a doctor’s supervisionOther factors to consider:Older people
    have a slower metabolism than young people, and will lose weight more slowlyMen have more muscle mass than women, which uses more energy, so men usually lose more weight than women of similar height and weight when dietingPeople who are obese lose weight more quickly than those who are only moderately
    overweight There countless diet plans available. Some popular diet plans include: Portion-controlled dietsInvolves consuming pre-packaged foods, like frozen low-calorie meals or meal-replacement drinks or bars to equal daily calorie goalsLow-fat diet Involves counting fat grams. For example, for a 1,500-calorie diet,
    people on a low-fat diet should aim for 45 g or fewer of fat per dayIncrease the amount of healthy carbohydrates such as whole grains, fruits, and vegetables into the dietLow-carbohydrate diet Examples include the Atkins diet, South Beach diet, or the ketogenic diet (“keto”)People generally aim for between 60 and 130
    grams of carbohydrates per day, or between 0 and 60 grams of carbohydrates per day for very low carbs (compared to a standard diet that typically contains 200 to 300 grams of carbohydrates)Low carbohydrate diets can cause quick weight loss but some allow for high amounts of saturated fats (such as in butter and
    red meat), which can increase cholesterol levels and increase the risk of heart diseaseMediterranean diet“Mediterranean diet” is not a specific plan but a way of eating based on the diets eaten in olive-growing regions around the Mediterranean SeaMost Mediterranean diets include:A lot of monounsaturated fats (such as
    olive or canola oil, walnuts, pecans, almonds) and low amounts of saturated fats (such as from butter)Plenty of vegetables, fruits, legumes, and grainsA moderate amount of fat-free or low-fat dairy products, mostly in the form of cheeseLow amount of red meat and meat products; fish or poultry are acceptableA modest
    amount of red wine (up to one 4-ounce glass per day for women and up to two glasses per day for men) is permitted protect against cardiovascular diseaseWhole food plant-basedBased on consumption of whole, unrefined, plant-based foodsFocus on foods that are minimally processed including whole grains, fruits,
    vegetables, and legumes A type of vegan diet“Fad” diets – AVOIDThese types of diets usually promise quick weight loss Usually have no scientific evidence they are safe or effective Can cost a lot of money in pills, special foods, books, seminarsRemember: diets that sound too good to be true usually are Sleep
    Disorders: Foods That Help Sleep or Keep You Awake See Slideshow I personally eat 5-8 meals/snacks per day (and most of them are shared with Bally the Dog - he loves apples, pears, peanut butter, avocado and almost anything else he can get his sneaky little paws on). 1) Breakfast (Blueberries, Pecans, Coconut
    flakes, Peanut butter, and sometimes a banana - all mixed up in a bowl & Green Tea) 2) Brunch (4 egg omelet with lots of vegetables and a bit of cheese - with salsa on top, plus a pear & Green Tea) 3) After workout (chocolate milk) 4) Late lunch (a combo of salad, nuts, fruit, raw vegetables, hummus) 5) Dinner (chicken
    breast or Amy's Organic Chili with vegetables) 6) After dinner snack (almonds & dried apricots, or an apple or pear plus almond butter) But a lot of folks can't do that...either mentally, physically, or practically. You either have no interest in eating that often, or you can't do it because of your busy job and home full of kids
    who need your attention. Other folks roll their eyes at sticking to such an eating frequency or having to count their 6-meal calories on nutrition tracking software. And those people tend to gravitate to Brad Pilon's Eat-Stop-Eat program. I like it too. In fact, I'll be doing a fast every week for the next 8-12 weeks during an
    experiment (more details to come when it's all over!). And find the right diet for your personality, Craig Ballantyne, CSCS, MS This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar
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