We must not count calories, nor pay attention to the doses, but to the percentage of macronutrients, that is, of fats, proteins and carbohydrates, which we ingest every day: this is the diet to eliminate abdominal fat according to scientists, who have discovered that to throw away belly down as long as 30% of the diet comes from protein foods.

In short: eating more protein in the diet would make us lose weight , and in particular it would allow us to eliminate abdominal fat without too much effort. The reasons are many: those who eat more protein tend to eat less and get satiated more, even keeping carbohydrates in the diet, therefore without following a low-carb diet ( source , source , source ).

In the various studies, on subjects of different ages, men and women, we have seen how to correct the consumption of proteins, increasing it, make you lose weight, allowing people to reduce the quantities of food without even realizing it. In fact, in all the studies it was seen how, maintaining as the only prerogative a protein intake of about 30% in the diet, without other restrictions on the quantities of food, the examined samples of men and women lost weight, with particular relevance for abdominal fat. Specifically, they would have lost 6 pounds in 4 months without doing anything else and apparently without eating less.
But how do you get to eat thirty percent protein in your diet to eliminate abdominal fat?
The trick is to eat a protein food with every meal, plus snacks.
Here is an example scheme.

Breakfast: coffee or tea +
an omelette of two eggs or just egg whites (150 g) with a little jam or a 150 g Greek yogurt or a pack of cottage cheese blended with cinnamon and a teaspoon of honey or a sweet cream obtained by blending 100 grams of natural silk tofu with cocoa and a teaspoon of honey.
+ toast or rice cakes or oat flakes (30 grams).
Snack: a vanilla or chocolate flavored protein shake (also vegan) or a 100 calorie protein bar (also vegan).

Lunch:  60 grams of wholemeal pasta with 150 grams of boiled legumes, or pasta with a small box of natural tuna, or pasta or rice followed by a 60g fish or bresaola carpaccio, or wholemeal pasta with chunks of tofu or seitan sautéed (50 g) with legumes (150 g from boiled) or a first course with vegetables plus 40 g of Grana Padano.
Vegetables and seasonings to taste.

THE TRICK: Use pasta or brown rice, oats, quinoa, buckwheat for a higher protein intake, reducing the amount to add fibrous vegetables (broccoli, artichokes, asparagus, pumpkin, cauliflower)

Snack:  a vanilla or chocolate flavored protein shake + a fruit of your choice or
– 250 gr of low-fat quark with fruit of your choice or a small protein bar (45 gr) like the one below + a fruit of your choice of 100 grams.Dinner: meat or fish or tempeh or lupine salami or molluscs or crustaceans in the quantity of 130 gr. Vegetables of your choice, potato side dish (150 g) or wholemeal seed bread (40 grams), seasonings to taste, + a medium-small fruit.

Snack: 100 grams of low-fat Greek yogurt with a sprinkle of cinnamon or cocoa.