Proper and healthy nutrition for a man, we remove the belly. Proper and healthy nutrition for men and menu for reducing belly and sides

Problem excess weight men these days are familiar with it firsthand. An area of close attention for people suffering from excess body weight is the stomach. In order to get rid of extra centimeters in this area, it is necessary to take comprehensive measures. These include diet, proper nutrition, and special physical activity.

The belly fat diet for men is significantly different from the diet recommended for women. Differences in the main menu, both during the period of weight loss and during the subsequent daily diet, are due to physiological characteristics. So, a man’s diet should contain carbohydrates and proteins in full. The restrictions apply exclusively to fats. A safe diet involves reducing daily norm calories by a maximum of 20% and only during the period of active weight loss.

During a diet to lose belly fat, men need to take multivitamins, magnesium and calcium. The daily rate of water consumption is 2 liters per day. In addition, you can drink juices, tea, still water, but additional drinks should not contain sugar; in extreme cases, it can be replaced with a spoonful of honey. Drinking coffee is not advisable.

The diet does not exclude alcohol intake, but in limited quantities. The daily alcohol limit is considered to be about 300 ml of beer. The usual accompaniments in the form of salted nuts, chips and other things should be completely excluded. You shouldn’t drink alcohol every day, and if possible, it’s better to give it up altogether.

During the period of following a diet for the abs of men, physical activity and special exercises. Their intensity after achieving the desired result should be adjusted with the trainer.

The diet lasts about 2 - 4 weeks, after which the portion size is increased to the standard daily calorie intake (1700 - 2400 kcal, depending on the intensity of physical activity). The diet should be stopped earlier if symptoms of deterioration in health or decreased performance are observed.

Men cannot follow women's diet plans. This is fraught with the loss of a significant part of muscle mass and health problems, including in the sexual sphere.

Diet for losing belly fat for men

One of the options for an express diet for men from belly fat is a four-day diet. It is relatively gentle and balanced in such a way that you do not feel hungry during the day.

It is necessary to adhere to one important condition - drink a glass of plain water before eating.

The daily menu consists of breakfast, lunch and dinner.

natural oatmeal with added fruit;
sandwich (200 g of bread, a slice of cheese, boiled chicken);

one serving of porridge (rice or buckwheat);
boiled meat, 300 g (veal, chicken or fish);
a glass of juice.

cottage cheese, 125 g;
bran bun;
tea without sugar, maybe with honey.

This diet for men must be followed strictly for four days. Its recurrence is possible after a few weeks. Snacks between main meals are not allowed.

Diet for male abs

If it is necessary to do more than just remove the belly, a diet for a man is supposed to contain protein. This way, fat will be burned, but there will be no loss of muscle mass.

Before changing your usual diet to the proposed menu, you should consult with a specialist. Contraindications to this diet for men from the abdomen are cardiovascular diseases and problems with the functioning of the kidneys and liver.

A protein diet for male abs is followed for 10 days. The menu of the first and second days alternates. If headaches appear, the diet should be stopped.

First day menu

tomatoes, 2 pcs.;
boiled eggs, 2 – 3 pcs.;
yogurt, 300 g;
tea without sugar or coffee.

as a side dish, a portion of mushrooms and green peas;
boiled beef meat;
grapefruit.

a portion of pea soup;
a small portion of boiled potatoes;
vegetable salad dressed with oil;
green tea without sugar.

Second day menu

boiled veal meat, 300 g;
a portion of boiled rice;
carrot salad;
green tea without sugar.

chicken stew with prunes;
nut and eggplant salad;
yogurt;
a glass of milk.

a portion of boiled potatoes;
chicken liver;
vegetable salad dressed with oil;
a glass of juice.

During the day, snacks in the form of nuts of any kind are acceptable, but in small portions. You should drink 2 liters of still water per day.

Men's diet for losing belly fat

Completely abstain from drinking beer or drink no more than 330 ml per day, preferably long before bedtime, and preferably in the first half of the day.
Switching to fractional meals, that is, eating in small portions 4-5 times a day.
Drinking enough purified still water is about 2 liters per day.
Including more vegetables, fruits, and herbs in your diet.

Option #1

It is proposed to create a menu according to the following scheme, but taking into account that the calorie content of food should not exceed 2000 calories per day:

Drink 1 glass of water 15 minutes before your first meal. It is necessary to avoid drinking sweetened drinks – coffee and tea with sugar, juices.
For breakfast, porridge with water - buckwheat, oatmeal. They are eaten with meat products or fruit.
Light vegetable salads seasoned with olive oil are recommended as snacks.
For lunch and dinner, it is recommended to eat 150-200 g of boiled or baked turkey, chicken, veal, and fish, since the dishes must contain proteins. The most important thing is that they do not contain excess fat, which must be removed during cooking. Stewed vegetables should serve as a side dish.

This diet must be maintained until you achieve desired results.

Option No. 2

A diet containing more protein products is considered healthy and effective for men. They take longer to be absorbed by the body, so a man does not experience hunger for a long period of time. But if there is basically protein products and exclude carbohydrates, there may be a sharp decrease in blood sugar, which leads to migraines and the development of heart pathologies. Therefore, this diet lasts for 10 days.

The main food products are dishes prepared from non- fatty meat, birds, eggs. As a side dish, dishes prepared from protein of plant origin are taken:

peas;
beans;
lentils;
mushrooms

The diet must include nuts, seeds, low-fat fermented milk products, as well as stewed vegetables - zucchini, eggplant, tomatoes. It is necessary to drink as many liquids as possible, but without added sugar.

Option No. 3

When following the presented diet, you must follow physical exercise. Only under such conditions can results be achieved. It is advisable to eat small meals about 5-6 times a day. With fractional meals, the body receives about 250-300 calories of food. They are burned much faster, and the person loses body weight.

porridge without sugar;
legumes;
vegetables;
turkey meat;
nuts;
bread with added bran;
green;
eggs;
muesli.

The food is saved until the set goals are achieved.

Men's fat burning diet

Everyone should remember that losing weight doesn't have to be quick. The best thing to do is burn fat in small portions. You need to lose 4-5 kg per month. Since when fast weight loss fails for a long time maintain the gained weight.

When burning fat, it is advisable to include a diet high in protein. Sample menu one day:

On breakfast eat 100 g of pollock and 150 g of carrots baked in sour cream (0% fat), drink freshly squeezed pomegranate juice.
On dinner– light vegetable soup, 1 steam chicken cutlet and a cup of green tea.
For afternoon tea Cottage cheese with cucumbers and herbs is suitable, you can mix everything, or you can eat it as a bite.
On dinner eat steamed fish cutlet (hake or pollock), drink fermented baked milk or kefir with muesli.

The following video provides a formula that allows you to burn 100 g of subcutaneous fat per day:

In order to correct your figure and burn accumulated fat, it is not enough just to follow a diet. You will need to perform physical exercises that will help build muscle mass, which replaces body fat. It is recommended to enter breathing exercises and cardio exercises.

Men's diet for a week for weight loss

The menu of this diet is compiled in compliance with certain rules:

Breakfast is a must and should not be repeated from day to day.
A hot dish is recommended for lunch.
In the afternoon - some low-calorie treat.
Dinner is light.

So, the menu for seven days looks like this:

Monday

7:30 . Fried eggs of 2 eggs, fresh cabbage salad with carrots and apple, dressed vegetable oil, sandwich (cheese and a piece of bran bread), green tea no sugar.
12:00 . Vegetable soup.
15:00 . One orange.
19:00. Stewed vegetables and baked chicken breast.

Tuesday

7:30 . Half a banana and an apple, a tangerine, a glass of fruit juice;
12:00 . Pea soup;
15:00 . Grapefruit;
19:00 . Stewed zucchini and a piece of turkey.

Wednesday

7:30 . Omelette, a piece of toast, cheese and green tea without sugar;
12:00 . Pink salmon soup;
15:00 . Yogurt without sugar;
19:00 . Potatoes baked in the oven with a salad of fresh cucumbers and tomatoes.

Thursday

7:00 . Piece of baked chicken breast, tomatoes, a glass of green tea with a slice of lemon without sugar;
12:00 . Borsch;
15:00 . Pear;
19:00 . Boiled pumpkin.

Friday

7:00 . Buckwheat porridge, fruit salad, fruit juice;
12:00 . Veal meatball soup;
15:00 . Apple;
19:00 . Baked pink salmon with vegetables.

Saturday

7:30 . Oatmeal with fruit, walnuts through a grater and a spoonful of honey, chicory with milk;
12:00 . Bean soup;
15:00 . 1 tbsp. kefir;
19:00 : Buckwheat porridge, vegetable salad.

Sunday

7:30 : A piece of boiled white chicken meat, salad of fresh cucumbers, radishes, green tea without sugar;
12:00 : Cheese soup;
15:00 : Banana;
19:00 : Piece of fish, beet caviar.

Men's cutting diet

During drying, men adhere to a protein diet. The menu is compiled taking into account the following proportions:

2.5 g of protein are allocated per 1 kg of body weight. This is 70% of the daily diet. With a normal diet, this figure is 2 g.
Carbohydrate intake should be reduced to 2 g per 1 kg of body weight. That is, the daily share of complex carbohydrates is 20%. Usually 2-7 g are consumed.
Fats are consumed at the rate of 0.5 g per 1 kg of body weight, that is, the remaining 10% is reserved for fats. They should come from nuts, seeds and fish.

Useful products for drying are:

different types lean meat;
porridge (buckwheat, oatmeal, rice);
low-fat cottage cheese;
omelette without yolks;
apples;
citrus.

When compiling a diet, it should be taken into account that the calorie content of the menu should not exceed 2300 kcal. Example of a daily menu:

First breakfast: Steamed omelette + Boiled fish fillet.
Lunch: Protein shake or 200 g of cottage cheese with apple.
Dinner: White meat soup + 100 g of porridge + boiled chicken fillet.
Snack: Kefir + 1 fruit (apple, orange, banana, grapefruit).
Dinner: Vegetable salad + steamed fish.
Second dinner: Walnut+ 100 g of cottage cheese or 1 glass of kefir.

On the day of training you should drink 3 liters of purified water, and on a regular day - 2 liters.

Drying can be budget-friendly if you approach menu planning wisely. You can verify this by watching the following video:

Diet for men's health

In order for a man to feel confident and have masculine strength, it is important to observe proper nutrition. It should include sufficient amounts of vitamins and microelements. Vitamins A, B, C, and E are considered the most beneficial for men's health.

Products that increase sexual potency include:

various cereals;
vegetables and fruits;
greens (spinach, parsley, lettuce);
herbs(thyme, anise, tarragon, mint, cumin);
cottage cheese, kefir, yogurt.

Vegetables that increase erectile function are:

carrot;
garlic;

Carrots are considered the most useful, as they contain B vitamins and beta-carotene. It is converted into vitamin A.

Fruits that have a positive effect on erection are:

citrus;
persimmon;
avocado;
apples.

Persimmon is especially useful, as it significantly enhances potency.

The main microelements are zinc and phosphorus. Therefore, it is necessary to include foods containing them in your diet.

Video: How to create a daily menu for weight loss?

From next video You will learn what rules you need to follow to create a menu for the day in order to lose weight:

Following a men's diet for weight loss is one of the the most important conditions to look fit, without saggy fat deposits. When following any diet, it is necessary to fulfill all the requirements and conditions, only then will it be possible to get rid of extra pounds. And don't forget about physical activity!

Dermatovenerologist, cosmetologist, trichologist, honored author of Evehealth

29-11-2014

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Verified information

This article is based on scientific evidence, written and peer-reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

It is believed that a real man is familiar with only two diets: beer and kebab. It is not customary for men to go on other diets, because taking care of yourself and counting every calorie eaten is a woman’s lot, and a man should remain a man. It is not surprising that for many, beer, unhealthy diet and pathological laziness become more faithful companions in life than women and widespread success. I wonder what kind of woman would need a pile of fat, who moves with difficulty and periodically asks to tie her shoelaces?

However, you can always reassure yourself that men are loved not for their beauty, but for their intelligence and wealth, just think about it: is your mind so sexy, since it has brought you to the state in which a Scottish kilt made of human skin hanging from your sides , is the only indicator of your “worth”. No, sometimes men need to take their exorbitant weight into their hands and do something with it...

Remember that there is no fast diet for men in order to get rid of the belly acquired by back-breaking labor. If you are haunted by the laurels of a fat boar, you can continue your usual lifestyle, or you can try to look at the root of the problem and pay attention to the main reasons for the appearance of excess weight:

Unbalanced diet and lack of physical activity;
Impaired metabolism;
Serious disturbances in the functioning of internal organs.

The last two points pose a serious threat to life, so you need to solve them in the company of a doctor, but you can try to fight the first reason on your own.

There are many physical differences between a man and a woman, but when it comes to weight gain, everyone is equal, because “fat” in representatives of both sexes is deposited primarily in the abdominal area. It’s much worse when they start to swim with fat internal organs- this is also possible. In this case, you need to hit on all fronts and start with a balanced diet.

This does not mean that a slice of celery and a glass of kefir will become your eternal friends. All that is required is to cut down on consumption high-calorie foods and eat three times a day. A moderate dose of carbohydrates is allowed for breakfast, food containing protein is healthy for lunch, and dinner should be as light as possible. These are the basic rules of the diet for men, the main thing is not to slip into a past overly satisfying life.

Required diet

The most difficult thing for beginners “losing weight” is to stick to only healthy products, however men's diet for losing belly fat, as we have already stated, will not require the impossible from you. If you think that a man on a diet is an amorphous creature, devoid of the will to live, spending his golden years sluggishly crunching cucumber straws and chewing lettuce leaves, then we hasten to please you - no, no, and again nothing! However, now you will have to forget (or, at least, remember as little as possible) about alcohol, sweets, baked goods, processed foods (yes, those same dumplings that form the basis of the diet of any lonely man) and all varieties of fatty meat . Lean fish and meat, vegetables, and complex carbohydrates are especially welcome (Google to help).

If you confidently decide to turn your carcass into human body, your main basis of nutrition will be the principle of “not overeating”, because then there will be nothing to put aside “in reserve”. An adult man needs 2000 kcal to maintain normal performance and proper metabolism, unless you are a loader, but in this case an involuntary question arises - how did you get here in the first place... In no case should you give in to the persuasion of your friends to fry “kebabs with cognac” - try to control yourself and it is advisable to do it on paper - write down everything you ate and, if possible, the calorie content of the foods you consumed. Such a weight loss diary will allow you to look at the process of your own metabolism from the outside and analyze the situation using your brain, not your stomach.

It is very important to drink at least two liters of water per day. This truth is so hackneyed that there is no point in talking about it again, but for the gifted it is still better to remind: despite the fact that water is the main component of beer and various sodas, it cannot be replaced with them. Water helps digestion and tones the body, while alcohol and various colas, although they give you the opportunity to get more pleasure, over time leave an “autograph” that will treacherously hang from under your shirt at the sides.

Three meals a day would be ideal, but if necessary, you can include two reserve meals - a second breakfast and an afternoon snack.

It's worth starting the day with breakfast, which should include greens as well as vegetables “seasoned” with pasta. Naturally, eating this not entirely explosive mixture costs within reasonable limits - one full plate will be more than enough.

Since the pasta will “settle down” quite quickly, hinting to you that it could use some company, after a few hours you can arrange lunch, which consists of dark varieties of bread and kefir. Of course, what man can do without eggs - one or two boiled eggs can also add “satisfaction” to the second breakfast. Besides what you get required quantity protein, you won’t have to suffer from a rumbling stomach, because boiled eggs are a very satisfying product.

Dinner, at first glance, may not seem so dietary - boiled potatoes (you can “in their jackets”) and chicken are unlikely to be the foods that arise in your mind the moment you hear the word “diet”. However, boiled chicken fillet with potatoes will become the basis of your lunch. You can eat this whole thing in a simple way vegetable salad without mayonnaise (you can season with olive oil).

If you haven't heard the words " afternoon tea", then welcome to nostalgic memories - now you will have this same afternoon tea again. Moreover, it will not consist of some “cucumber”, but of a completely “intelligible” bun and ham. In a word, you can make a kind of “burger light” by excluding everything from the recipe except the bun and ham itself. If you remember, an afternoon snack also includes dessert - here low-fat yogurt can play this role.

Here we come to a discussion of the main pitfall of the male diet - dinner. For dinner you will need to drink green tea (“Never mind, we’ll survive”), vegetable broth (“Another tea, only salted and with carrots”), and also... steamed fish (“Very boring”). However, these are any diets that are relevant for both men and women - dinner consists of the “lightest” dishes that cannot be deposited in the nooks and crannies of your body.

Physical activity

No matter how comfortable it is to lie on your sofa, scratching your belly (and not only), it is still impossible to get rid of an unaesthetic hanging belly without physical activity. It is worth understanding that every normal man dreams of chic geometric abs “sticking out” from his stomach, but in order to turn an existing ball into them, you will have to try hard. The point here is not only that you will have to reduce your consumption of barbecue and the contents of beer bottles to zero, you will have to literally work. Even the most best diet for men, it is not able to ultimately reward you with a strong torso, so it would be appropriate to evaluate your strengths and decide on the type of physical activity.

The bare minimum you should force yourself to do is walk more, give up the elevator, swim or ride a bike. All these activities will tone your body and make you burn calories faster.

If funds allow, it would be a good idea to join a fitness club in order to get rid of laziness and extra pounds under the supervision of an experienced trainer, but it is quite possible to exercise at home. Everything will depend on how you organize yourself.

In parallel with a diet for men that will help you lose belly fat, you should definitely do exercises for your abdominal muscles. In addition to the mandatory abdominal swing, there are other useful exercises:

Side crunches while sitting on the floor;
Running lying on the floor;
Raising legs while hanging on the bar;
Push-ups;
Exercises with dumbbells.

Some of these exercises, although they may seem like living illustrations for some women’s fitness video training, will be more than effective. Ideally, all these exercises should be done 20 times in three sets. However, out of habit, and in order not to overstrain an unprepared body, you can start with one approach 10 times.

However, these rules do not apply to very overweight people - intense training can cause serious harm to them. Running and pumping the press at this stage are pointless - first you need to slowly start the fat-burning mechanism through walking. You need to walk not with a waddle, but with a cheerful gait. To begin with, let it be 20 minutes, gradually increasing the duration of walks to two hours.

Remember that men initially have an advantage over women - male metabolism allows you to “burn” kilograms of mass literally in a matter of days, and if your work involves more than just sitting in a chair, then you will notice the effect in just a week, while how women have to wait months for visible results and encourage themselves with those millimeters that the arrow on the bathroom scale moves to the left.

So, if you're tired of the shadow you cast as crowds of kids running through the streets use it as protection from the sun, you know what to do. Go ahead and don’t give up, in the end: “Be a man!”

Video about weight loss rules for men

The opinion that it is enough for a man to be a little more beautiful than a monkey has long ceased to be relevant. Currently, the strong half of humanity pays no less attention to their appearance than women. Despite this, the main problem for most people remains the so-called beer belly, which is quite difficult to get rid of. This is why the question is so popular.

For some men, to solve this issue, it is enough to start eating right, others will need more drastic measures. Nutritionists have developed various nutritional options that allow short term get rid of the problem. Among them is a special one to remove a hanging belly.

However, to ensure success, you should remember some simple rules.

Mandatory rules for men who want to get rid of belly fat

Special men's belly fat diet

This nutrition system is completely designed to remove belly fat. Its duration is only 4 days. Typically, such fast weight loss systems require strict control, but this diet is quite gentle. It allows you to quickly lose belly fat without experiencing a strong feeling of hunger. The main rule of the diet is a healthy and balanced diet.

Breakfast diet consists of oatmeal or milk porridge and fresh fruit. A small sandwich consisting of a piece of dried bread is also allowed, boiled chicken and a slice of hard cheese. You can replace porridge with boiled eggs, baked potatoes, and omelet. In addition, for breakfast you can eat a few spoons of vegetable salad dressed with any vegetable oil. You are allowed to drink green tea or coffee without sugar.

Lunch must include a hot dish, preferably soup. Borscht, rassolnik and other first courses are hard on the body, so they are not very suitable. To diversify the menu, on the first day of the diet you can prepare chicken soup, then mushroom, vermicelli, and vegetable soup. The second course may consist of lean meat, boiled rice or buckwheat, and vegetable salad. You can wash everything down with vegetable or unsweetened fruit juices.

Dinner should not be too filling - this is another rule of this diet. You need to go to bed slightly hungry. It will be much easier to remove belly fat if the body rests at night and does not process a late dinner. In addition, if this rule is followed, a man will have a need to have a larger breakfast, and this is very good, because the first meal is the most important for the body. For dinner, low-fat cottage cheese, a bran bun and a glass of tea without sugar are ideal.

This diet does not exclude the consumption of protein shakes, since it is thanks to them that the required amount of protein enters the body, and it is known to be cellular building material. In addition, drinking this type of drink allows you to lose weight faster and get rid of your belly fat. The calorie content of the cocktails is low, so you can drink them throughout the day.

Diet for men's abs

If a man is thinking about how to lose belly fat, then he should try a specially designed diet for the abs. Its principle is that the more often you eat food, the better your metabolism. With this diet you should eat at least 6-7 times a day. You should consume no more than 500 calories per meal. Thanks to this, the fat layer will be burned much faster, and muscle mass, on the contrary, will increase. By following this diet, you can gain a beautiful, sculpted body without a protruding belly in a fairly short period of time.

This diet includes 12 basic foods: greens, legumes, any dietary meat, peanut or olive oil, berries, oatmeal without sugar, eggs, bran or whole grain bread, muesli, protein supplements, dairy products, nuts. In the first few days of the diet, it is advisable to limit the consumption of tea and coffee, or completely abandon them, replacing them with ordinary boiled water. You should drink at least 8 glasses of water per day. After a couple of days of the diet, you can gradually introduce tea, milk, and coffee into your diet. Alcoholic drinks are strictly prohibited.

It is advisable to alternate the menu throughout the diet so that the foods do not become boring. This diet should be followed for at least a month. However, the belly will begin to shrink significantly within a few days. Especially if, in addition to diet, you don’t forget about physical activity. Of course, this diet is quite strict, but if you do everything correctly, the reward will be beautiful body no hanging belly.

No matter how good this diet is, we should not forget about contraindications, and here they also exist. Such a nutritional system is prohibited for men with a history of diseases of the digestive tract, cardiovascular diseases, or diabetes. To get rid of belly fat, people with such diseases should consult their doctor, who can choose a diet taking into account the characteristics of the body.

IN modern world most people want to have slim body and look attractive. To achieve this goal, many go on diets, and this trend can be seen not only in women, but also in men. At a young age, men rarely suffer from obesity, since the calories they consume are consumed and do not go into fat reserves. But with age the situation changes dramatically: extra pounds begin to arrive on their stomachs.

Not only physical exercise, but also a balanced stomach can help with this problem.

Where does a big belly come from?

The cause of belly fat in men can vary. It all depends on what kind of lifestyle you lead.

The most common cause of belly fat is frequent drinking of beer. The fact is that this alcoholic drink contains a small amount of the female hormone of plant origin - estrogen. This hormone, being female in nature, causes the body to produce fat deposits on the hips and abdomen. As a result, a male beer belly is acquired.

Beer often comes with various snacks: crackers, chips, salted nuts. They can also cause big belly. They contain an excessive amount of salt, which can disrupt normal metabolism and retain water in the body. This leads to the deposition of incoming calories into fat reserves. A men's belly diet will help you get rid of excess calories.

A sedentary lifestyle also threatens the appearance of belly fat in men. This is especially true for drivers and office workers. When constantly sitting, the oblique abdominal muscles are in a relaxed state. Their tone is lost, and this leads to the appearance of fat.

If you lead an active lifestyle, eat right and don’t drink any alcoholic beverages at all, and your belly is still growing, then diseases can become a problem for its appearance. In this case, you need to consult a doctor so that he can make a correct diagnosis and correct the problem.

With the help of such a diet, the male body loses 7 kg in a few weeks from the very beginning. problem area, from the stomach. The protein diet for men from the belly allows you to spend no more than 2000 calories per day. The menu includes coffee and tea without sugar, water. Beer is prohibited. Various dishes and salads need only be seasoned with lemon juice or vinegar; you can add your favorite spices, herbs, and herbs to taste. Dressing with oil (even if it is olive oil) is not recommended, and adding store-bought mayonnaise to any dish is not worth it at all, as it is too high in calories. If you are hungry and want a snack, eat an apple or an orange. A diet for losing belly fat requires following a certain diet for 7 days:

On Monday, have breakfast with oatmeal, cooked with milk and without sugar, and you can eat an apple. For lunch, prepare 75 g of lean meat (it’s good if it’s chicken fillet), boil 3 large potatoes and grate hard cheese onto the potatoes. For dinner, eat an omelette made from two eggs with tomatoes and herbs, and two slices of bread (you should also avoid white bread; it is better to eat black bread).
Tuesday. Breakfast consists of a glass of low-fat yogurt, in which you need to stir 2 teaspoons of honey, and a piece of bread with cereals (you can spread honey on the bread if that is preferable for you). For lunch, bake a dish of beef liver with mushrooms, eat two medium-sized tomatoes. For dinner, eat a medium-sized tuna fillet with two slices of grain bread.
Wednesday. For breakfast, eat 1 tomato, a piece of black bread, a small amount of lean meat and a slice of cheese. For lunch, prepare a chop from 125 g of pork and 125 g of jacket potatoes. Have dinner with a piece of bran bread, a slice of cheese, 125 g of boiled beans and an apple.
Thursday. Breakfast consists of 250 ml of freshly squeezed orange or apple juice, toast without butter and an apple. For lunch, eat a small piece of lean fish, boil 2 medium-sized potatoes, serve as a side dish green peas and drink a glass of yogurt (you can add mashed berries to it). For dinner, fry a piece of chicken fillet and sprinkle it with lemon juice if desired; you can serve a little as a side dish mashed potatoes Eat a piece of bread with skim milk, and for dessert 50 g of raisins.
Friday. For breakfast, you can eat a fat-burning fruit, half a grapefruit, toast and a glass of low-fat yogurt. For lunch, eat 50 g of spaghetti and 100 g of ground beef, a tomato and your favorite greens. For dinner, cook a steak and eat a piece of bread.
Saturday. Start your breakfast with chicken fillet fried without oil, eat a tomato and two slices of bran bread. Have lunch with a piece of chicken cooked with spices and herbs, a vegetable salad dressed with lemon juice, and drink a glass of yogurt without any additives. Dinner consists of a serving of pasta and two tomatoes (if you know how to cook vegetable soup, this will be better than fresh vegetables for dinner).
Sunday. Breakfast consists of stewed tuna fillet and mushrooms, freshly squeezed grapefruit juice and toast without butter. Eat a small lunch stewed vegetables and pasta with spices. For dinner, eat a salad of greens and vegetables, dressed with lemon juice, a slice of ham and bran bread, and drink a glass of low-fat yogurt.

Diet features

And remember that diet meals will not completely help you get rid of belly fat. Your lifestyle should include not only a diet to lose belly fat, but also physical exercise that will shape your body.