7-Day Beginners Meal Plan to Lose Visceral Fat

Mass at a glance
Breakfast/ on the snack	Lunch/ pm snack	Dinner
Breakfast eggs pita/ yogurt parfait	Carlenfa -hunfisch -Salad/ Pear	Balsamic chicken with tomato arugula salad
Lemon poppy oats overnight/ filled MinikraPrika	Creamy turkey soup/ apple	Maple-Mustard salmon & vegetables
Lemon poppy oats overnight/ filled MinikraPrika	Creamy turkey soup/ mango-orange smoothie	Chicken, mushroom & rice casserole
Lemon poppy oats overnight/ filled MinikraPrika	Creamy turkey soup/ mango-orange smoothie	Chicken, mushroom & rice casserole
Lemon poppy seed overnight oat/ yogurt parfait	Creamy turkey soup/ filled mini -protrics	Mini meat roast & vegetables
Chocolate strawberry protein shake/ yogurt parfait	High protein cucumber sandwich/ cottage cheese snack glass	Garnelen -Tacos & Coleslaw
Chocolate strawberry protein shake/ yogurt parfait	High protein cucumber sandwich/ cottage cheese snack glass	Chickpeas

Day 1

Breakfast (368 calories)

I’m snack (244 calories)

Lunch (388 calories)

PM snack (131 calories)

Dinner (377 calories)

Daily total number: 1,507 calories, 57g fat, 98 g protein, 168 g carbohydrate, 31 g fiber, 1,672 mg sodium.

Do 1,800 calories: Add 1 cup of low-fat kefir for breakfast and 1 avocado toast for dinner.

Make 2,000 calories: Add ¾ cup of low-fat kefir for breakfast, 1 Serve avocado toast for dinner and 1 Serving of cottage cheese snacks with fruit as a evening snack.

Day 2

Breakfast (359 calories)

I’m snack (122 calories)

Lunch (384 calories)

PM snack (116 calories)

Dinner (503 calories)

Daily total number: 1,484 calories, 51g fat, 88 g protein, 170 g carbohydrate, 31 g fiber, 1,527 mg sodium.

Do 1,800 calories: Add 1 cup of fat -arm kefir for breakfast and 2 tablespoons. Almond butter to the PM snack.

Make 2,000 calories: Add 1 cup of fat -poor kefir for breakfast, 2 tablespoons. Almond butter for the PM snack and 1 serving cottage cheese snack with fruit as a evening snack.

Day 3

Breakfast (359 calories)

I’m snack (140 calories)

Lunch (386 calories)

PM snack (236 calories)

Dinner (378 calories)

Daily total number: 1,499 calories, 54g fat, 88 g protein, 176g carbohydrate, 31g fiber, 1,734 mg sodium.

Do 1,800 calories: Add 1 a simple spinach salad for dinner and 1 medium -sized orange as a evening snack.

Make 2,000 calories: Add 1 avocado toast to the on -nack, 1 serves a simple spinach salad for dinner and 1 middle orange as an evening snack.

Day 4

Breakfast (359 calories)

I’m snack (122 calories)

Lunch (386 calories)

PM snack (236 calories)

Dinner (378 calories)

Daily total number: 1,481 calories, 52g fat, 86 g protein, 177g carbohydrate, 32 g fiber, 1,571 mg sodium.

Do 1,800 calories: Add 1 with a chopping salad with Italian vinaigrette for dinner and 1 medium orange as a evening snack.

Make 2,000 calories: Add 1 serving pineapple green smoothie for breakfast and 1 Serve with a meatproof salad with Italian vinaigrette for dinner.

Day 5

Breakfast (359 calories)

I’m snack (171 calories)

Lunch (384 calories)

PM snack (122 calories)

Dinner (455 calories)

Daily total number: 1,491 calories, 61g fat, 95 g protein, 147 g carbohydrate, 31 g fiber, 1,475 mg sodium.

Do 1,800 calories: Add 3 tablespoons. Hacked walnuts for the snack and add 1 serving Cacio e Pepe Kale salad for dinner.

Make 2,000 calories: Add 3 tablespoons. Hacked walnuts for on -snack, 1 serves avocado toast for lunch and add 1 Cacio e Pepe Kale salad for dinner.

Day 6

Breakfast (228 calories)

I’m snack (244 calories)

Lunch (407 calories)

PM snack (215 calories)

Dinner (424 calories)

Daily total number: 1,517 calories, 48 ​​g fat, 103 g protein, 183 g carbohydrate, 38 g fiber, 1,484 mg sodium.

Do 1,800 calories: Add 1 portion of Sprouted-Korn-toast with peanut butter and banana for breakfast.

Make 2,000 calories: Add 1 portion of Sprouted-Korn-toast with peanut butter and banana for breakfast, 2 tablespoons. Hacked walnuts for the on -nack and 1 medium apple as a evening snack.

Day 7

Breakfast (228 calories)

I’m snack (244 calories)

Lunch (407 calories)

PM snack (101 calories)

Dinner (538 calories)

Daily total number: 1,517 calories, 39g fat, 96 g protein, 211g carbohydrate, 43 g fiber, 1.424 mg sodium.

Do 1,800 calories: Add 1 portion of Sprouted-Korn-toast with peanut butter and banana for breakfast.

Make 2,000 calories: Add 1 portion of Sprouted-Korn-toast with peanut butter and banana for breakfast, 2 tablespoons. Hacked walnuts for the on -nack and 1 medium apple as a evening snack.

Other tips for reducing the visceral fat

If you try to lose visceral fat, the reduction of calories can help promote the total loss of weight, which in turn can help reduce visceral fat. In addition to calorie reduction, you will find some nutritional and lifestyle strategies here that can help:

• Eat more protein: Increasing overall protective intake can help promote the feeling of satiety and reduce visceral fat. In a study of men over 65 years, studies showed that a higher protein absorption of 1.3 grams of protein per kilogram of body weight led to a stronger reduction in visceral fat than participants who ate 0.8 grams of protein per kilogram of body weight. Some good protein sources are eggs, yogurt, kefir, cottage cheese, beans, nuts, fish, poultry, tofu and meat.
• Fill up fiber: Like protein, fiber is a nutrient that can promote the feeling of satiety and reduce visceral fat. Studies link inulin, a kind of soluble fiber than particularly effective. Inulin sources are garlic, onions, artichokes, wheat, oats and legumes.
• Regularly train: Studies show that aerobics movement, resistance training and a combination of both can lead to a reduced visceral fat. Although aerobic movement seems to have the greatest influence, the best exercise is one that you can enjoy and make part of your routine.
• Get enough sleep: Last, insufficient sleep of less than 5 ½ hours a night can lead to insulin resistance and an increased visceral fat. If you try to lose visceral fat, high -quality sleep can be a helpful strategy.