Meals

    1.Breakfast
    Eating more protein for breakfast can help you fell fuller, so it may help you avoid overeating for the rest of the day. Dieters who cut out 1000 calories a day and eat two eggs and toast every morning for 8 weeks loose 60 percent more weight than calorie cutters who eat bagel  with cream cheese. Eating breakfast regularly cuts your risk of obesity by 75 percent. You should always include:
   - protein( eggs, milk, yogurt)
   - whole grains( whole-wheat toast, cereal)
   - fruits

    2. Cheese and yogurt.
    Consuming at least three servings a day of calcium-rich dairy can help you loose fat.
    People who take 1200 milligrams of calcium a day are 60 less likely to be overweight than people who consumed less calcium. Those who cut 500 calories a day and add three daily servings of yogurt loose 80 percent more belly fat over 12 weeks than those who don't eat the yogurt.

    3. Milkshakes.
    People who drink a protein-rich smoothie for breakfast later consume the fewest calories at lunchtime. Since yogurt can help you loose 80 percent more belly fat, make yogurt the main ingredient in your smoothie.




 

    4. Pasta and rice.
    Switching white bread, regular pasta, cookies to whole-grain versions helping to reduce calorie intake, control blood sugar, and keep insulin in check . People who cut 500 calories a day and eat whole grains loose twice as much belly fat as those who also cut  500 calories but eat refined carbs.

    5. Fatty foods.
    Healthy fats( the kind in olive oil, nuts, fatty fish and avocados) can help you drop pounds because they keep your belly fuller longer. Don't totally avoid animal fats like butter, cheese, or beef, either - just limit portions, since these foods are dense in calories.