Many people think that a protruding belly is one of the first signs of being overweight, but it is not always fat accumulated in the region. However, some foods promote inflammatory processes in the body, causing abdominal swelling and increasing the risk of chronic diseases. In other words, it is necessary to follow a diet to lose belly - or diet to dry belly - if the goal is to dry fat in the region.

Sweets, alcoholic beverages, white flour, and fried foods are the main culprits for the bloating and the feeling of uneasiness. Moreover, a diet rich in refined carbohydrates also triggers blood sugar spikes and stimulates the body's production of insulin. Thus, the result is the accumulation of abdominal fat.

In this way, another factor that causes discomfort is food intolerance or sensitivity, because dairy products and gluten are the big 'villains' of poor digestion. But, it is necessary to perform tests and complete the diagnosis before cutting these ingredients from the diet.

Besides avoiding simple carbohydrates, in a diet to lose belly it is necessary to include fiber in the menu. That is, quinoa, chia, flaxseed, fruits, and vegetables increase satiety and decrease the absorption of fat. Besides that, we cannot forget thermogenic foods, such as cinnamon, ginger, and pepper, which contribute by speeding up the metabolism.

Likewise, fish, olive oil, nuts, peanuts, and avocados are considered good fat, because they not only promote weight loss by reducing inflammation, but also improve intestinal transit.

Diet to get dry: Foods to avoid during the diet to lose belly

• Processed meats and sausages: sausage, turkey breast, sausage, mortadella, bacon, salami, and ham;
• Refined: wheat flour, white rice, pasta, breads, cakes, cookies, pastas, pies;
• Also, sugar: sweets of all kinds;
• High sodium: frozen ready meals; instant noodles, seasoning cubes, shoyo sauce, soup powder
• Finally, beverages: soft drinks, boxed juices, alcoholic beverages, for example

Suggested 2-day menu to lose belly - diet to dry out

Day 1

Coffee morning

1 glass of fruit vitamin (1 glass 200 ml of coconut water + 1/2 apple + 1/2 pear + 3 mint leaves + 1 slice of papaya + 1 spoon/cup flaxseed meal)

Snack

1 acai juice with strawberry or 1 small bowl of acai with banana or 1 medium serving of fruit salad.

Lunch

3 tbsp (tablespoons) brown rice + 3 tbsp (tablespoons) steamed broccoli + 1 grilled fish filet + green salad at will

Afternoon snack

1 glass (200 ml) watermelon juice with mint or 1 glass orange juice or 1 apple or 1 pear

Dinner

Large green salad + fruit + oilseeds + 1 can of light tuna, plus 2 whole grain toasts seasoned with extra virgin olive oil and flaxseed

Supper

Shake green tea (200 ml) + pineapple (2 slices) + mint (3 small leaves) and mix it all in a blender with ice.

DAY 2

Breakfast

½ papaya with flaxseed meal + 1 cup mint tea + 1 whole wheat toast with red fruit jam

Snack

1 orange juice, or melon juice

Lunch

1 bowl of lentils + 2 tablespoons of brown rice + 1 eggplant sauteed with quinoa and green salad + green salad at will

Afternoon snack

1 cup of fruit salad with granola or 1 small bowl of açaí with banana or 1 glass of pineapple juice with mint or 1 glass of red fruit juice

Dinner

1 grilled fish or chicken filet + 4 tablespoons of cooked carrots and broccoli or salad of iceberg lettuce, tomatoes, carrots, raisins and kiwi fruit seasoned with olive oil

Supper

1 cup of iced green tea mixed with 10 blackberries or 10 strawberries.