EatingWell introduces a 7-day menu rich in protein, fiber, low in salt and saturated fat, supporting visceral fat loss and protecting the heart.
Principles of the menu
Reasonable energy: About 1,500 calories/day, can be adjusted to 1,8002,000 calories depending on your needs.
Rich in protein: Provides at least 80g of protein per day, helping to maintain muscle and increase satiety.
High in fiber: About 3047g/day, aids digestion and controls blood sugar.
Low in salt and saturated fat: Reduces cardiovascular burden, limits the risk of high blood pressure.
Typical menu for 7 days
Day 1:
Morning: A bowl of cereal with spinach and fried eggs.
Lunch: White bean salad with feta cheese and lemon- garlic sauce.
Dinner: Thai-style sweet and spicy salmon.
Day 2:
Morning: Chia seed smoothie with peach and raspberry.
Lunch: nui orzo salad with tuna and broccoli.
Dinner: Stewed chicken with brown rice, corn and black beans.
Day 35: A variety of dishes such as chickpea stew and spinach, grilled salmon with shiitake chickpeas, or a bowl of green vegetables with lemon tahini chicken.
6:07 a.m.:
Morning: Overnight oatmeal with lemon flavor.
Lunch: Chicken, tomato and butter sandwiches.
Dinner: crispy grilled fish tacos or grilled vegetables with spicy lentils.
Health benefits
Reduce visceral fat: Thanks to being balanced in calories, rich in protein and fiber.
Protect your cardiovascular system: Limit salt, saturated fat, increase anti-inflammatory foods.
Maintain energy: A varied, delicious menu makes it easy to stick with in the long term.
Additional advice
In addition to diet, to effectively reduce visceral fat, it is necessary to:
Exercise regularly: At least 150 minutes/week for aerobic activities such as brisk walking and cycling.
Reduce stress: Meditate, breathe deeply, spend time with family.
Get enough sleep: 79 hours a night to regulate hormones and reduce cravings
