Protein diet for reducing stomach

How can I reduce my stomach from 40inches?
(October 12, 2010)

A high protein diet is one among popular diet types that is particularly followed by body builders and nutritionists. A high protein diet is ideal to build muscle mass and lose fat. A high protein diet or high protein low carb diet are ideal suggestions for healthy people and should be followed for a short time span only.  High protein diets aid weight loss as increased protein intake creates a sense of fullness, which reduces the intake of further calories.

Dietary or nutritive intake is classified as protein, carbohydrates, minerals, vitamins, fats, oils and water. The body needs these essential nutrients to function.


Protein is an essential nutrient that helps cell rejuvenation and maintenance. Protein is made up of amino acids and different foods provide different amino acids. In simple terms, there are twenty two amino acids and they are classified as essential and non essential amino acids. Essential amino acids are such acids that are sourced through dietary intake because such amino acids cannot be made by our body. The Recommended Daily Allowance (RDA) of protein is 0.8 gram per kilogram (2.2 pounds) for an adult.

Male and female protein requirements vary and are:

• 56 grams of protein daily for a male weighing around 70 kilograms
• 40 grams of protein daily for a female weighing 50 kilograms
  The RDA suggests that proteins must comprise 10-15% calories of the total dietary intake.

 The key dietary sources of protein are:

• Dairy sources: Cow’s milk and eggs
• Plant Sources: Pulses, grains, nuts and seeds
• Other sources: Meat, fish and poultry

A high protein diet plan for weight loss is best suited on two conditions. The high protein diet must be restricted to a short term and must comprise of wise protein choices. Some ‘wise protein choices’ are: fish, lean meat and low-fat dairy products. A high protein low carb diet can also work wonders provided you choose carbohydrates that are high in fiber. High fiber carbohydrate choices are: vegetables, fruits and whole grains.

Apart from the benefits, high protein diets or high protein low carb diets over an extended period can also pose health risks. A high protein diet plan for weight loss may restrict the intake of carbohydrates, such restriction can cause imbalance in the nutritive requirements from a dietary intake. This may lead to carbohydrate deficiencies or insufficient fiber. Lack of fiber in the diet can impact bowel movements. Increasing fiber intake relaxes bowel movements and flushes toxins from the system.

Increased intake of red meat and other dairy products to meet protein requirement can also increase cholesterol levels. Increased cholesterol levels multiply the chances of having heart diseases. High protein low carb and therefore low fiber can also cause kidney and liver problems. Individuals suffering from diabetes, liver disorders or other chronic conditions must consult a health practitioner before choosing a high protein diet plan.

Replacing a moderate quantity of protein for carbohydrate is likely to cut down abdominal obesity, according to recent research conducted on a group of people with stubborn stomach fat. However, in combination with exercise and the right kind of diet it is possible to bring down the inches around the waist. Obesity around the stomach is widely related to morbidity and mortality and hence it is important that you seek guidance on reclaiming your optimal weight. Fat stored around the waist is known to carry a higher health risk than fat located elsewhere such as the buttocks or the thighs. Some health studies reveal abdominal fat gives rise to hypertension and high cholesterol levels, and even heart disorders. The best and healthiest option is to combine a healthy weight loss diet, with fitness and cardiovascular activities such as aerobics in addition to a stomach-toning workout to contract and tone up abdominal muscles. However it takes time to reduce the fat around the stomach and despite a wide range of marketing gimmicks and weight loss claims through pills and powders, there is no specific diet or exercise that targets the fat around the stomach. Although many weight loss claims sound tempting, most of them come with a great number of side-effects and are highly expensive. More importantly, most weight loss diets and crash course weight loss programs rely heavily on celebrity endorsements and less medical research. It is dangerous to a initiate any kind of crash weight loss diet, without getting an approval from your dietician or your medical practitioner.

Some exercises that can help in reducing fat include the bicycle pumps, front squats, dead lifts, the full circle stomach twist, sit-ups, crunches, abdominal crunches etc. These exercises in combination with abdominal training can greatly help you in your endeavor. however all kinds of exercises are highly dependent upon the diet and the right kinds of foods, without resorting to fried and junk foods can help you attain your goal. Consume healthy foods in smaller portions and opt for more protein and less carbohydrates when choosing a meal. It is imperative that you drink as much water as possible in order to aid metabolism and increased fat burning while helping to get rid of toxins more effectively.

Eliminate sedentary activities and tried to move as much as possible during the day. Simple chores around the house can be looked at as simple exercises that can help you to stretch your muscles.