Many people consider a protruding belly to be one of the most difficult points to get rid of in the weight loss process, because the fat accumulated in the region does not always go away with the pounds on the scale. This is because, besides the need for physical exercise and genetic predisposition, some foods promote inflammatory processes in the body, causing abdominal swelling and increasing the riskIn other words, it is necessary to choose well, for example, what to eat for dinner to lose belly.

Dinner to lose belly: The villains of weight loss

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.

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

Besides avoiding simple carbohydrates, in a dinner 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. In addition, 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.

Foods to avoid during meals

• 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, diced seasoning, shoyo sauce, powdered soup;
• Finally, drinks: soft drinks, boxed juices, alcoholic beverages, for example.

Suggested dinner menu to lose belly

• Large green salad + fruit + oilseeds + 1 can of light tuna, plus 2 whole grain toasts seasoned with extra virgin olive oil and flaxseeds
• 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
• 3 tbsp (tablespoons) brown rice + 3 tbsp (tablespoons) steamed broccoli + 1 grilled fish filet + green salad at will
• 1 bowl of lentils + 2 tablespoons of brown rice + 1 eggplant sauteed with quinoa and green salad + green salad at will

Read also: What is the best diet to define the abdomen?