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Having a flat stomach isn’t only about looking good or sexy. It has a lot to do with metabolism and digestive system. The best way to help yourself is to start changing your diet. Including foods and drinks rich in compounds and nutrients that help banish bloat, boost metabolism and promote healthy digestion.
Below is a list of 12 foods and drinks that you should consider including in your diet.
A large apple has 5 grams of fiber and around 85 percent of water. The water helps you feel fuller and keep you hydrated.
One study, published in the Journal Nutrition, showed that overweight women who consumed an apple a day (for three months) lost more than those participants who were on a similar diet, but ate oat cookies instead of apples (or pears). Apples are also rich in antioxidants and promote healthy lungs.
When it comes to vitamin D, salmon is an excellent source. Wild salmon provides four times the amount of vitamin D in comparison to farmed salmon.
When it comes to omega-3 fatty acids, which help battle belly fat, you want to go wrong if you choose to include more salmon-rich meals in your diet.
Thanks to science, we know that a lack of vitamin D is linked to abdominal obesity. Institute of Food Technology published a list of nine fats to include in your diet, and omega-3 fatty acids are listed first.
There is a good reason we usually eat eggs for breakfast – protein-rich food provides energy and power. One study that was published in Nutrition Research revealed that people who ate eggs for breakfast were less likely to overeat during the day. Eggs are a great source of vitamin B12, the vitamin that helps our body breaks down fat cells. Eggs are a good source of choline, a nutrient that plays an important role in metabolism. Many would question the cholesterol in the yolk (and yolk holds the majority of these important nutrients), but a report from Physicians’ Health Study (an ongoing study since 2008) showed that an egg a day is generally safe.
Green vegetables promote health and a healthy weight; they are low-calorie food that provides many essential nutrients for our body. Asparagus is a source of probiotics that support the growth of healthy bacteria for a healthy digestive system (prevent or reduce gas). The soluble and insoluble fiber in asparagus promote overall digestive health. If you want to reduce belly bloat, steamed asparagus is a good option.
Low in calories and loaded with water, cucumbers are great for hydration and a healthy weight. With only 45 calories in one whole cucumber, cucumber can help inhibit the activity of pro-inflammatory enzymes that help reduce GI swelling. Eat them as a snack or in salads.
Today we use olive oil in many ways, and most of us are informed about the health benefits of olive oil. Monounsaturated fats in olive oil help with blood sugar levels, which is very important for reducing fat accumulation. One study published in Diabetes Care revealed that people with Type 2 diabetes who have partially replaced the complex digestive carbohydrates with monounsaturated fatty acids saw improvement in blood lipids and blood sugar levels. It’s no secret that dietary fat increases satiety. What you should keep in mind is that one tablespoon of olive oil has 120 calories, which is a serving size of olive oil.
Dried fennel seeds are rich in many nutrients, magnesium, calcium, iron, and fiber. All of these nutrients are good for relaxing the digestive tract and improve digestion. To help relax muscles and alleviate bloating, chew on half a teaspoon of dried seeds after a meal, or make a tea (add only a teaspoon of seeds in hot water and let it steep for five minutes).
Food rich in potassium is an important food. Bananas are one of the best fruits to eat for a flat belly. Potassium acts as a natural diuretic, promoting and triggering the release of excess sodium in the body and releasing water the body retains. Bananas are also rich in soluble fiber, which helps prevent constipation. Eat bananas as a daily snack, or make a smoothie. You can also try other food rich in potassium such as nuts, dates, tomatoes and green leafy veggies.
Oats, wheat, popcorn and quinoa help with losing abdominal fat. One study published in the American Journal of Clinical Nutrition showed that eating whole grains can help flatten the belly and that those people who eat more grains lose more abdominal fat. The key ingredient that helps with abdominal fat is fiber. Whole grains are also rich in vitamins, minerals and antioxidants. According to the USDA, healthy adults should eat about six ounces of total grains during the day, and half of those should be whole grains.
Green tea is one of the most powerful metabolism drinks. Rich in antioxidants, green tea assists the body in flushing out excess fluids, which helps calm down bloating. By boosting the metabolism, green tea aids in the burning of excess fat.
In one study published in the Journal of Nutrition, Dutch scientists revealed that men who ate food rich in beta-carotene and lycopene (phytochemicals that give red peppers and tomatoes their hue) had the smallest waist. Lycopene and beta-carotene are potent antioxidants, and the scientists link them with decreasing the harmful compounds that promote fat storage. Moreover, peppers are rich in Vitamin C, the vitamin that assists in fat burning. Chili pepper is also great to boost your metabolism, which will help with faster fat burning, and they do contain beta-carotene and vitamin C.
Natural (Greek) yogurt
Yogurt is a great source of calcium, a mineral that is responsible for slowing down the production of the hormone cortisol that encourages the production of fat. Natural yogurt helps relieve bloating and discomfort due to living bacteria it contains. Greek yogurt has 20 percent of daily calcium needs and a good amount of protein that helps control the weight.
What do you think? What are you eating for a flat stomach?
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Last article update: 03/26/2019