So, you want to have a flat stomach? Discover how to eat to lose belly fat in 3 stages.
A flat belly. Maybe even showing off the abs? Most of us do our best to achieve this goal. And the truth is that it doesn’t matter how many crunches or for how long you can hold a plank, doing abs exercises will only get you to a certain point.
As some people like to say, the six-pack is begins in the kitchen. And this is what you need to understand and what Jeremy Ethier took the time to explain.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.
In a video, he explained how to eat to lose belly fat. Check it out.
How To Eat To Lose Belly Fat
Regardless of how much body fat you have at the moment, you need to begin losing body fat from other areas in your body before you begin losing belly fat. This start to happen around 15 per cent and when you reach 12 or 10 per cent, your belly fat will be almost completely gone.
Ethier explains that the same diet you use to get from 25% to 15% won’t be enough to get you to 12% and the same is true for going from that percentage to even leaner.
Read More: 10 HIIT Exercises to Lose Belly Fat Faster
A diet to kickstart the fat loss process to get you to about 15 per cent. Physiologically, it will be the easiest part of this process as you won’t be too hungry and won’t lose too much muscle.
In this stage, you only need to pay attention to calories and protein. At this point, you don’t need to cut carbs or get too crazy. Get into a calorie deficit to force your body to burn fat for energy. Focus on low-calorie dense foods that will fill your stomach without adding too many calories.
You will have to begin eating more protein at this stage so you don’t lose muscle, but rather lose fat.
This stage is when you are close to 15 per cent and trying to get to 12%. This will make you hungrier, fat loss slows down and you risk losing muscle. This is when most people get stuck.
Losing more fat will make your body burn fewer calories to survive. To overcome this, you need to measure your food and get a better understanding of how many calories you are consuming.
In this stage, you also need to take into consideration your carb and fat intake. In this stage you need to continue with a high protein intake but lower your fat intake. Fat should be 20-25 per cent of your daily intake, and you should switch those outstanding calories for carbs to keep you going.
The most difficult part is when you get to 12 per cent body fat, but cannot lower to 10%. Consistency is still key, but you need to make more sacrifices to get to where you want.
Be even more accurate at tracking your calories and make sure your meals are making the best use of the limited calories you are taking in. Hunger level will be very high so you need to eat high-volume food – we recommend the Volumetrics Diet for that.
You will also need to sacrifice drinking beer every once in a while or that pizza night every Friday. Also, ask yourself if that sacrifice is worth it, as Ethier believes that 12-15 per cent of body fat is the most sustainable physique for natural bodybuilders.
Consider getting stronger first and then losing the body fat percentage to look better, as your energy levels will be dandling from the low calorie you are ingesting every day to maintain this physique.
That is, more or less, the answer on how to eat to lose belly fat in 3 stages according to Jeremy Ethier. If you want to know more about his arguments for each stage, click on the video below.