How to Lose Belly Fat - 100 Low-Carb Recipes with Fat Burning Foods by Anna Plenter and Ivan Kalinin

Have you ever tried to eat healthy and found it boring, bland, expensive and complicated? We have a solution for you! How to Lose Belly Fat: 100 Low-Carb Recipes with Fat Burning Foods is a recipe guide for fitness conscious people who want to lose weight AND eat great, while spending less time in the kitchen.

This brainchild of fitness experts and award winning fitness competitors, Ana Plenter and Ivan Kalinin, has 100 high-protein, low-calorie and low carb recipes that taste great and are made out of fat burning ingredients.

With more than 15 years of personal training experience, Ana and Ivan have learned that real fitness is not JUST about spending numerous hours working out at the gym. It’s more about eating the right foods—NOT starving yourself to death! One of the biggest misconceptions the authors discovered while researching the book, was the idea that eating healthy requires “sacrifice,” or eating foods that just aren’t quite as tasty as you’d like. 

One of the aims of the How to Lose Belly Fat: 100 Low-Carb Recipes with Fat Burning Foods is to dispel this myth once and for all. In it, you’ll discover the REAL dietary science that paints a much rosier picture than the grim ‘deprivation’ philosophy of mainstream dietetics, along dozens of great-tasting, healthy recipes. You can now enjoy:

- Delicious, energizing breakfasts, high protein lunch choices and healthy, hearty dinners.
- Tasty AND nutritious snacks.
- Tons of low carb, low fat, gluten free recipes.
- Recipes that will burn belly fat, get rid of love handles and reduce cellulite. 
- Foods like pizzas, pastas, muffins, frozen yogurts, cakes and more in their healthier versions ABSOLUTELY GUILT FREE!

All the recipes and dietary advice in this guide is aimed at busy individuals who have a life outside of the gym. However, it can also help fitness competitors who are tired of boring foods. You can now stop using calorie tracking tools, such as weight loss calculator; for your convenience, each recipe has a calorie count and a nutritional breakdown of grams of fat, carbohydrates and protein.

If you’re sick of fad diets and deprivation, pick up the How to Lose Belly Fat: 100 Low-Carb Recipes with Fat Burning Foods. It will change the way you look at food for good!

How to Lose Belly Fat
Book Language: English 
Pages: 133
File Type: Pdf, Epub, Mobi
File Size: 5.3 MB

How much protein should I eat?

Protein is muscle manna, the ammunition you need for arming your guns. It’s built from amino acids stitched together into long chains, some of which your body can make naturally – known as ‘non-essential’ – and some of which it can’t. These are called ‘essential’ amino acids and you need to source them from food. When you chow down on a chicken breast your body breaks proteins down into their constituent amino acids, which it then uses to build everything from new muscle to organs and hair. Your mum was right after all. You are what you eat.

Are you getting enough?

In all likelihood, probably not. The current guidelines recommend you eat 0.8g of protein daily per kg of bodyweight, but that won’t get you Arnie arms. “Elite athletes eat around 2g per kg every day,” says Dr Karen Reid, a sports science nutritionist who's worked with the Wales rugby team, and the founder of Performance Food. She recommends getting near that level for the first 12 weeks of a new workout programme. “That’s when you’re sore, when you’re breaking down muscle fibres and creating new structures.” And damage plus fuel equals growth. After 12 weeks, if your wallet requires it, you can scale back to between 1.2g and 1.6g per kilo.

But don’t eat too much

Upping your protein intake won’t automatically lead to muscle gain. If you’re not putting the work in at the gym then it’s wasted, and will either be burnt off as fuel or laid down as fat. That’s an expensive way to gain unwanted weight, and could be harmful in the long term. “Nitrogen from the amino acids has to be cleared,” says Reid. “That puts extra strain on your liver and kidneys, which have to filter it all out.” If you notice dark, concentrated urine, up your hydration and feast onbananas and spinach. They’re high in magnesium and potassium and help to reduce protein-associated kidney stones, according to research from the University of Granada.

All protein is not equal

Our food pages are packed with dead animals for a reason. The protein in plants is incomplete; it doesn’t contain the full spectrum of essential amino acids you require. This means you need to eat a wider range, and around 25% more, to get the same hit as you would from animal proteins. But though our rundown of the world's best protein sources favours the carnivorous, adding muscle on a vegetarian diet is far from impossible.

Watch the clock

Timing your protein hits is vital to optimise your gains. Your body can’t process more than 30g of protein per serving, according to research from the University of Texas, so scoffing six steaks at dinner is a waste. “It’s not about having shedloads all at once,” say Reid. Instead, plan five or six small meals throughout the day. Bookmark these wallet-and-muscle-friendly recipes to stagger your protein hits from morning to night.

Eat around your workout

The most important protein hit is the one after your gym session. “You want that immediate stimulus,” says Reid. “Within the 30-minute window post-workout you’re looking to optimise the repair and regeneration process.” That’s when you want rapidly-absorbed whey protein, either by chugging a shake or a pint of milk. Reid also recommends a skinny latte for a pre-gym boost: “You’ve got the caffeine kick, the protein in the milk and if you try a banana with it, a bit of carbohydrate.” Pairing your protein with carbs is good sense. After exercise your body produces the stress hormones adrenaline and cortisol, which break down proteins, fats and sugars. When they’re coursing through you, you’re not building muscle. “When you get some recovery nutrition in it counters those stress hormones,” says Reid, switching your body back into repair mode and kickstarting growth.

Protein for everyone

If you’re looking to pack on muscle then, obviously, you need protein to build it. But if you’re trying to lose weight then upping your intake is equally important. Your body only burns protein after it’s exhausted fat stores, so swapping carbs for meat ensures it's your spare tyre that gets targeted for energy when you work out. What's more, simply having muscle (which is, remember, built from protein) increases your calorie burn at rest. Plus there’s the handy fact that protein boosts satiety. Try this protein-packed, low-carb lunch to curb those mid-afternoon biscuit pangs.
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fat burning dinners stuffed chicken

Ingredients (makes two servings)
Handful chopped sun-dried tomatoes
Handful crumbled low-fat feta cheese
Handful chopped black olives
1 clove garlic, finely chopped
1 tablespoon balsamic vinegar
2 chicken breasts
Olive oil
Salt and pepper
Salad leaves
Nutritional info
480 calories
45g protein
9g carbs
23g fat (5g saturated)
4g fibre
Preheat the oven to 220°C/gas mark 7
Toss together the tomatoes, feta cheese, olives, garlic and vinegar
Rub the chicken with olive oil, salt, and pepper
Carefully cut a slit along the thick part of each chicken breast, creating a pocket. Add enough stuffing to fill each pocket and transfer to a baking tin
Bake for 25 minutes. Top with any remaining stuffing
Serve with as many mixed salad leaves as you like dressed with a little olive oil, or piles of green beans and carrots

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Fat Burning Breakfast Recipe – Quinoa Salad and 2 Eggs

Today’s Healthy Fat Burning Recipe is one of my go to breakfast recipes when I want to lose fat fast.
It’s loaded with protein, healthy omega fats, vitamins, and low glycemic complex carbs to keep you fuelled up for the morning… Leaving you feeling great!
Quinoa Salad and 2 Egg Breakfast

2 Eggs and Quinoa Salad
1/4 Cup Dry – Cooked Quinoa
Half of a Tomato – Chopped
1/4 Cucumber Chopped
2 Eggs Fried in Coconut Oil

Try it and you’ll love it!
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Fat Burn Breakfast Recipes

Skipping breakfast is a common strategy for people who are trying to lose weight, but it's usually not a successful one. Your body expects to be refueled a few times each day, so when you skip meals you may feel so hungry that when lunch time comes, you over-eat or maybe you choose foods that are not the healthiest choices.

A healthy breakfast that includes high-fiber cereal can help you lose weight and keep diabetes, heart disease, and stroke at bay - especially when the menu also includes nonfat milk and fruit.
Following are Fat Burning Breakfasts Recipes  which keeps you healthy and Fat free.
Fruits with Yogurt 
2 Bananas
1 Big apple
1 Papaya
1 Kiwi fruit
6 Strawberries
400 ml Fat free yogurt
1 cup of healthy muesli Honey
  • Wash, peel (where necessary) and chop all the fruit into smaller pieces.
  • Arrange the fruit into cocktail glasses.
  • Top with some fat free yogurt and sprinkle with muesli.
  • Finish it off with a small dollop of honey. And have yummy fat less yogurt fruit salad.
Banana with Peanuts
2 Tbsp peanut
butter 2
Eggo Special K waffles
1 medium banana (Banana Calories)
1/2 pint fat-free chocolate milk
  • Spread a tablespoon of peanut butter over each (briefly microwaved) waffle.
  • Divide the banana between them and roll each to make wraps.
  • Wash down with chocolate milk.
Oat pancakes with Maple Yogurt and Blueberry 
1 cup old-fashioned rolled oats
 1/2 cup low-fat cottage cheese
2 large eggs
1 teaspoon vanilla extract
1 cup blueberries
Cooking spray
3/4 cup plain Greek-style low-fat yogurt
1 tablespoon maple syrup
  • Combine oats, cottage cheese, eggs, and vanilla in a blender or food processor. Process until smooth. Gently stir in blueberries.
  • Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Spoon about 2 tablespoons batter per pancake into pan.
  • Cook 3 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over, and cook 3 minutes until golden.
  • Barley with Banana & Sunflower Seeds

Barley with Banana & Sunflower Seeds

 2/3 cup water
 1/3 cup uncooked quick-cooking pearl barley
1 banana, sliced
 1 tablespoon unsalted salted sunflower seeds
1 teaspoon honey
  •  Combine 2/3 cup water and barley in a small microwave-safe bowl. Microwave on HIGH 6 minutes.
  •  Stir and let stand 2 minutes.
  • Top with banana slices, sunflower seeds, and honey.
Banana & Almond Butter Toast
Tablespoon almond butter
Bread Slices
Banana sliced
  •  Spread almond butter on toast.
  • Top with banana slices
Low Fat banana pancakes
½ cup whole wheat flour
¾ cup all-purpose flour
2 tbsp sugar
1 ½ tsp baking powder
¼ tsp salt
1 large egg, lightly beaten •
1 cup nonfat milk
1 tsp vanilla extract
1 ½ cups diced bananas
  • Whisk flour, sugar, baking powder and salt in a medium bowl. In a small bowl, combine egg, milk and vanilla extract.
  • Add milk mixture to dry ingredients and stir well. Fold in bananas. Scoop ¼ batter per pancake on to a heated griddle coated with cooking spray, or nonstick pan.
  • Turn pancakes when bubbles appear and the edges are becoming dry – about 2-3 minutes. Cook for 1-2 minutes on second side.
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3 Day Diet Plan – For Short Term Weight Loss

Crash dieting is an option if you need a fast weight loss program. Albeit this kind of diet has temporary effect, it can drastically decrease your body weight in just a matter of three days.

3 Day Diet Plan - The Quickest Way to Lose Extra Pounds

The Cleveland Clinic diet or the 3 day diet plan is a proven effective way to lose weight of up to ten lbs. in just three days. The key is to follow the program religiously. By speeding up the metabolism rate of the body, it is expected that fast weight loss will follow. The3 day diet plan, to be effective, should be religiously observed. The amount of food to be taken, including calorie count should be specifically adhered to. Once these specifications are not followed to the dot, the result will not be guaranteed. Once the three days have passed, the dieter can return back to the normal eating habit. This diet plan can be repeated if desired or as needed. However, a five day rest must be done prior to going back to the program.

3 Day Detox Diet - System Cleansing

The 3 day detox diet is designed to clear the body of harmful toxins. By managing the digestive system and lifestyle, the body is being cleansed holistically. Albeit a thorough detoxification is required to be done in a longer period of time for the body to be fully cleansed, a lot of people are not able to complete the program. Since this form of diet is not just focussed on eating the right kind of food in right proportion, it also include attitude and mind-setting, people who are currently working full time will not be able to commit to this. As such, the 3 day detox diet becomes a better alternative. Generally, the food will consist of natural foods in raw form. Fruits, vegetable, grains, nuts and plenty of water are basically the only food that should enter your system for three days.

3 Day Diet Menu - Low Carb Diet

Here is a sample of 3 day diet menu. Day One: Breakfast will consist of Tea, coffee or juice, one loaf of toast (use wheat bread) with peanut spread. For Lunch, you can have half a cup of Tuna, one loaf of bread and juice. You are allowed a heavy dinner by eating 3 ounces of beef or chicken, one cup of vegetable, an apple and half a cup of ice cream. Day Two: Breakfast may contain Tea, coffee or juice, poached egg and fruit. You can eat one cup Tuna or cheese together with crackers for lunch. Your dinner should have a choice of any lean meat, one cup of vegetable, a fruit and half cup of ice cream. Day Three: You can have crackers, cheese and apple for breakfast together with Tea, coffee or juice. Your lunch can consist of boiled egg and toast. Dinner on the other hand is supposed to have a cup of tuna, a cup of vegetable, a fruit and half cup of ice cream.

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Fat Burning Food – Effective Diet to Shed Calories

Fat burning foods are certain food products which are effective fat eradicators. Daily consumption of these food items can protect the body from unhealthy fat. These foods are usually prescribed by diet experts to those who wish to lose weight.

Fat Burning Food - Some Amazing Fat-Scrapers

In order to slim down you do not need to live on food supplements or on a liquid diet. The most important way to deal with fat is to identify foods which have low fat content and at the same time can play the role of a fat cutter with perfection. Nutritionists have identified eggs, skimmed low fat milk, yogurt, organic soybean called edamame and beans of various sorts(navy beans, kidney beans, white beans and lima beans). Oatmeal, lean meat, whole grain and olive oil are also good for health. Any type of fat burning food is rich in fibers and these anti fat fibers are stomach cleansing agents that are good for health. However these food products work best if certain rules of preparation are adhered to. For example frying beans in oil will definitely rob it off it properties. Similarly, you must be able to control your temptation of buying flavored oatmeal which has high glucose content and low nutrition. In case of eggs try eating the egg white and discarding the yolk to keep cholesterol levels under check. Using Olive oil to cook will nourish you with healthy monounsaturated fat. Thus for optimum utilization use fat burning food prudently.

Food Calorie Chart - Essential Calorie Information

food calorie chart is usually consulted by a Dietician in an effort to reign in on excess calorie consumption. The chart consists of a series of food items and their respective calorie content. Dieticians consult the food calorie chart to prepare diet plans for patients and fitness aspirants. It is often an indispensible item in the crusade against fat. However it is true that merely consulting the chart will not give result as long as certain physical conditions are not taken under consideration. These charts are also found in fitness centers who prepare diet plans for body builders. For those who have been told to watch out for calories downloading the chart from the internet is a good way to keep track of daily consumption.

Calorie Intake Calculator - Handy Monitoring Instrument

The calorie intake calculator is an important device which can calculate the daily calorie consumption and is usually found in diet clinics, fitness centers and hospitals. For those who are undergoing fitness programs to slim down calorie intake calculator keeps them posted on their daily consumptions helping them to make dietary modifications in order to meet the prescribed calorie limit. The instrument is also used by health professionals to monitor diet plans of patients. On the basis of the readings health care providers are able to recommend changes wherever it is absolutely needed.

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Fat Burning Recipes – Formulas and Diet Plans to Shed Those Extra Pounds

You can make tasty yet effective fat burning recipes without much difficulty. In order to understand the appropriate fat burning recipe you need to understand your body first. You can start by analyzing your current diet plan’s effectiveness.

Fat Burning Recipes - Guide to Making Healthy, Tasty Food

You can lose weight quickly with some well known fat burning recipes like Turkey Burger and beef stew. A turkey burger is a very good alternative to the conventional greasy burgers. This is because, turkey meat contains much less calories and fat compared to the meat used in other burgers. For preparing a Turkey Burger, you would require the following ingredients. These ingredients are four oz of ground turkey with low fat, one fourth cup of Spinach, half a tablespoon of salt, five almonds chopped, two mushrooms chopped and one tablespoon of organic ketchup. You have to mix all these ingredients thoroughly in a bowl. You can also eat different kinds of soups as they also contain fat burning recipes.

Calorie Burning Foods - Natural Weight Loss Solutions

When you want to lose weight, you must consume lesser calories than what your body uses. The calorie burning foods contain low amounts of fat but are very rich in staple fibers and protein. They are also quite inexpensive. Fresh vegetables and fruits like onions, spinach, mushrooms, cucumbers, strawberries, peaches and bananas are good examples of calorie burning foods. You could substitute oinions or mushroom for cheese when making an omelet. Mushrooms or onions will add fewer calories to the dish than cheese would. Eating peaches and bananas instead of cereal would also help you to consume fewer calories.

Fat Burning Meal - Key to Staying Healthy

A fat burning meal would be ideal for you if you are looking to develop a healthy and slim body. A perfect fat burning meal would comprise of raw fruits and vegetables. Raw fruits and vegetables like lettuce, spinach and bananas, celery, broccoli, asparagus and strawberries promote the burning of fat for a number of reasons. They contain low calories and low fat. They are rich in minerals, fiber and vitamins. Raw vegetables and fruits eliminate your body waste quickly and help to reduce your craving for sweets. They keep your body’s energy level very steady so that you do not feel too hungry or too exhausted.

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