Most
foods will sit in our stomachs for a couple of days before they are
fully digested which over time leads to stomach bulge, bloating, gas,
and other other chronic illnesses leaky gut syndrome. Foods that are
high in fiber and low in calories can help eliminate stomach
bulge which leads to a flatter stomach. We have put together a list of
foods that best fit this category to help guide to a flatter stomach.
Eating these foods with your meals will help with digestion, fat loss
and muscle retention. Enjoy!
Almonds
These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain, (Yale University School of Medicine). But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.
Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.
Eggs
You
won't find a more perfect protein source. Eggs are highly respected by
dietitians because of their balance of essential amino acids (protein
building blocks used by your body to manufacture everything from muscle
fibers to brain chemicals). We like them because they keep our hands out
of the cookie jar. Researchers at the Pennington Biomedical Research
Center found that when people ate eggs in the morning, they felt less
hungry throughout the day than when breakfast consisted of complex
carbohydrates like bagels.
Try for:
One egg a day, unless you have high blood cholesterol, in which case
you should check with your doctor first. (One egg packs about 213
milligrams of cholesterol.)
Apples
A 2003 study in the journal Nutrition
found that overweight women who consumed three apples or pears a day
for three months lost more weight than their counterparts who were fed a
similar diet with oat cookies instead of fruits. "A large apple has 5
grams of fiber, but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD, author of So What Can I Eat?!
(Wiley, 2006). Apples also contain quercetin, a compound shown to help
fight certain cancers, reduce cholesterol damage, and promote healthy
lungs.
Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity.
Berries
Most are loaded with fiber, every dieter's best friend. The more fiber
you eat -- experts say that it's best to get between 25 and 35 grams
every day -- the fewer calories you absorb from all the other stuff you
put in your mouth. That's because fiber traps food particles and
shuttles them out of your system before they're fully digested. Berries
(and other fruits) are also high in antioxidants, which not only help
protect you from chronic diseases like cancer but may also help you get
more results from your workouts. "Antioxidants help improve blood flow,
which can help muscles contract more efficiently," says Dr. Katz.
Try for:
At least half a cup daily, or about 30 calories' worth. Don't limit
yourself to the usual suspects, like raspberries, blueberries, and
strawberries. If you can find them, add boysenberries, gooseberries, and
black currants to the mix for excitement.
Leafy Greens
Their
cancer-preventing carotenoids won't help shrink your waistline, but
their low calorie count definitely will. One cup of spinach contains
only about 40 calories, while a cup of broccoli has 55 calories and
satisfies 20 percent of your day's fiber requirement. Most leafy greens
are also a good source of calcium, an essential ingredient for muscle
contraction. In other words, they help fuel your workouts.
Try for:
Three servings daily. Keep a bag of prewashed baby spinach in your
fridge and toss a handful into soups, salads, pasta dishes, stir-fries,
and sandwiches. When you get sick of spinach, reach for a bunch of
arugula, broccoli rabe, or broccolini, a cross between broccoli and
Chinese kale.
Veggie Soup
Researchers
at Pennsylvania State University found that people who ate broth-based
(or low-fat cream-based) soups two times a day were more successful in
losing weight than those who ate the same amount of calories in snack
food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. "Plus, it's a simple way to get your vegetables," says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).
Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.
Salmon
Seafood,
especially fatty fish like salmon, tuna, and mackerel, is an excellent
source of omega-3 fatty acids. These uber-healthy fats may help promote
fat burning by making your metabolism more efficient, according to
Kleiner. An Australian study showed that overweight people who ate fish
daily improved their glucose-insulin response. Translated, this means
that seafood may help slow digestion and prevent cravings. If that
doesn't hook you, consider this: Seafood is an excellent source of
ab-friendly protein.
Try for:
Two four-ounce servings per week. Wild salmon, though pricey, contains
more omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's
farm-raised.) If seafood's not your thing, you can get your omega-3's
from flaxseed (grind and sprinkle on your cereal) or walnuts.
Quinoa
Never
heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of
fiber and 11 grams of protein per half cup. Cook it as you would any
other grain (although some brands require rinsing). Quinoa's nutty
flavor and crunchy-yet-chewy texture are like a cross between whole
wheat couscous and short-grain brown rice.
Try for:
At least one half-cup serving (a third of your whole-grain
requirements) per day. Try substituting AltiPlano Gold brand instant
quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and
Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.
Source:
http://www.fitnessmagazine.com/weight-loss/plans/diets/best-foods-for-flat-abs/#page=1
