Healthbeauty123.com – The Flat Belly Diet is a new way to reduce belly fat and boost energy. It’s a diet that includes healthy foods like fruits and vegetables, whole grains, beans, and lean protein along with MUFA-rich foods.
Recommend Eating Regularly Throughout the Day
It also recommends cooking vegetables to shrink their bulk and avoiding high-sodium foods. And it recommends eating regularly throughout the day, consuming about 400 calories at each meal. Beans, legumes, and pulses are good sources of protein, fiber, vitamins, minerals, antioxidants, and phytochemicals. They are also effective in decreasing belly fat, according to a study in the journal “Obesity Surgery.”
In addition to being an excellent source of protein, beans are low in calories. They are also high in soluble fiber, which eliminates inflammation in the digestive tract. According to Dan Buettner, author of The Blue Zones, beans are a staple food in the diets of the world’s longest-lived populations.
Try eating a cup of beans at each meal. Choose a variety, such as lentils, pinto beans, black beans or kidney beans. If you find beans difficult to digest, cook them with kombu seaweed, which breaks down the oligosaccharides that cause gas. Avoid consuming beans with foods that contain a lot of salt, as too much sodium can cause water retention and bloating. You should also avoid eating bulky, raw vegetables and chewing gum, as these can increase your bloating.
The Flat Stomach Diet Emphasizes High Protein Foods
The Flat Belly Diet emphasizes high-protein foods like eggs. Eggs are rich in both choline and lean protein, which can help you build muscle and lose weight. Eggs are also low in calories. A 3-egg breakfast with a serving of vegetables, avocado and healthy fat like olive oil can contain less than 500 calories. Unlike processed food, which contains saturated fat, eggs are full of monounsaturated fat, which can help lower cholesterol and reduce belly bloating and water retention. However, eating too many eggs can raise your cholesterol level.
You can eat eggs for breakfast, lunch or dinner. Just be sure to pair them with nutrient-rich, low-calorie foods, like nonstarchy veggies and fruits. Avoid adding butter or oil to eggs, which will add extra calories. Instead, try cooking your eggs with healthy oils like olive or coconut oil. This makes them more filling. Eggs are also an important source of choline, which helps reduce bloating and improve sleep quality. When you’re feeling gassy and bloated, it can be hard to resist reaching for a sugary soda. The bloat-busting drink is often seen as a quick fix that helps settle the stomach and replenish fluids lost due to vomiting or diarrhea.
But one sip can pack 189 calories and can trigger the hunger hormone ghrelin, which leads to overeating. Even diet fizzy drinks aren’t any better, as they’re high in artificial sweeteners (like aspartame and acesulfame K) and other additives. Instead, swap your sugary drink for a glass of water. “Staying well hydrated can help reduce fluid retention and ease constipation,” says Bonci. It can also boost metabolism and fat burning, especially if you choose a warm drink like ginger tea or green tea.
Adding More Vegetables to Your Diet Helps Shrink Your Belly
Adding more vegetables to your diet will help shrink your belly and increase nutrient intake. Most veggies are low in calories and filling. In addition, they contain high-quality fiber that can help stabilize blood sugar levels and burn belly fat. Spinach and other leafy greens are particularly good for burning belly fat. This vegetable is also rich in a group of antioxidants called carotenoids, including lutein and zeaxanthin.
Rather than eating raw vegetables, opt for steamed options. Eating raw vegetables puts a strain on your body’s gastrointestinal tract and can cause gas. Steamed vegetables are much easier to digest, plus steaming can preserve phenols and glucosinolates, disease-fighting plant compounds found in vegetables like kale, broccoli, and Brussels sprouts.
The Flat Belly Diet is split into two phases over 32 days, with the first four-day jumpstart focusing on reducing belly bloat. During the jumpstart, you’ll consume 1,200 calories daily—an amount that’s in line with the calories allowed on the full plan.
Turner-McGrievy, G., Wirth, M. D., Hill, K. L., Dear, E. R., & Hébert, J. R. (2021). Examining commonalities and differences in food groups, nutrients, and diet quality among popular diets. Clinical nutrition ESPEN, 41, 377-385.