Eating Plans for Belly Fat Loss

The 3:2:1 Plan

The “eat less, exercise less” approach can be thought of as a 3:2:1 plan. The “3” stands for three meals per day. The “2” means two of those meals should be mostly protein and fiber with less starch. Healthy starch sources are higher in fiber and hypoallergenic; they include brown rice, quinoa, beans/legumes, sweet potatoes with the skin on, and oats. The “1” means one meal per day should have heavier starch. This meal is best consumed postworkout. Another way to look at the 3:2:1 designation is to visualize a plate. Three parts should be vegetables, two parts protein and one part starch. You can also think in terms of bites. For every three bites of vegetables, you have two bites of protein and one bite of starch. The 3:2:1 approach works well for people who are not heavy exercisers. Daily walking and a few weight training sessions are recommended with this plan.Basket of fruits and veggies

The 3:2:2 Plan

The “eat more, exercise more” approach is for people who exercise regularly. It can be summed up with a 3:2:2 designation. The “3” stands for three meals per day. The first “2” means two snacks per day. The second “2” means you should double the starch intake once per day, post workout as well. You can visualize a plate and/or bites for this approach as well. The meals and snacks should be half vegetables and then equal parts protein and starch. Or, if you like, use bites. For every three bites of vegetables, take two bites of protein and two of starch.

ExerciseOriginal source article in full :

Soenen, S., et al. 2013. Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat free mass. The Journal of Nutrition, 143 (5), 591–96.

Kuo, L.E. et al. 2008. Chronic stress, combined with a high-fat/high-sugar diet, shifts sympathetic signaling toward neuropeptide Y and leads to obesity and the metabolic syndrome. Annals of New York Academy of Science, 1148, 232–37.