Yes, you do have abs! Reveal your flat stomach by learning how to stop belly bloat long before it happens! Here are the healthy foods to chow down on and make those abs pop. Six packs are made in the kitchen, and it’s time to get your diet in check. Here are some easy nutrition tweaks you can make—starting today.
Eat Five or Six Meals Spread Over the Day
Giving your body a steady flow of nutrition will train your body to burn fat and not muscle. This is key to maintaining weight loss. Sure, you can lose weight and fat on a reduced-calorie trio of meals, but you won’t burn it as efficiently.
A small nutritious meal or snack every two to three hours stabilizes your blood-sugar levels, ensures adequate nutrients are constantly on hand, and helps control hunger-induced cravings for sweets and fats. It also leads to more effective glycogen storage in the liver and muscle tissues; thus, your body won’t cannibalize muscle as an energy source during training.
You don’t have to change much, just try breaking your meals in half and spread them out. If you have trouble fitting in extra eating times at work, prepare food ahead of time that you can zap in the microwave or eat cold.
Write your name on your lunches and bring extra food to have on hand throughout the week. If you get stuck at the office late or are not super excited about eating your planned lunch, you can grab something else! The power of choice compels us to eat better.
But what do I eat? Won’t it taste like cardboard? No way, Jose! Here are some yummy things to eat that will keep you coming back for more every few hours!
Plain or Greek Yogurt
Did you know plain or greek yogurt is good for maintaining your flat abs? The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.
Things like broccoli, brussel sprouts, asparagus, peppers, and yellow beans are all great choices! Drizzle some olive oil, throw them in a pan, sprinkle salt and pepper and roast away for a delicious side or snack.
These vegetables contain vitamins A, C, and K, as well as folate, beta-carotene, calcium, magnesium, and fiber. These will fill you up and keep things moving along with a healthy punch of fiber.
Just say no to refined carbs, meaning anything white. Set aside the white bread and rice and swap them in for whole grains such as 100-percent whole wheat bread, lentils, and brown rice instead.
Refined carbohydrates cause spikes in your insulin response making it easier to mobilize fat storage. Opt for the whole grains, as they will illicit a slower insulin response because the body takes longer to digest the grains.
Fight fat with fat! New research indicates a diet high in monounsaturated fats like olive oil can help us lose belly fat, even without changing calorie intake or adding in additional exercise.
A medical study found the substance that gives vinegar its sour taste and strong odor might fight fat. It was found that overweight individuals who consumed one or two tablespoons of apple cider vinegar daily for 12 weeks had significantly lower body weight, BMI, visceral (belly) fat, and waist circumference than the control group who didn’t consume any vinegar. This may be due to vinegar’s acetic acid, which may switch on genes that pump out the proteins that break down fat.
What are you waiting for? Get in the kitchen and feed that six pack!