I guess the only way to get your belly to be flat and not fat is to loose weight. Here are 10 foods that can help you get your flat-belly:
1. Fennel Seeds
With a lot of nutrition, fibers, magnesium, calcium and iron. They are a good digestive aid. According to Cynthia Sass, RDN, author of “S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.” Fennel relaxes the gastrointestinal muscles helping trapped gas to pass through and reduce bloating. She recommends chewing on half a teaspoon of seeds after a meal. Also whenever the stomach feels bloated due to gas buildup. Make yourself a tea with fennel seeds. Add a teaspoon of seeds to hot water, let it brew for 5 minutes, remove the seeds and sip and enjoy.
2. Salmon
Has double value when fighting belly fat while it has both omega-3 fatty acids as well as vitamin D. Wild salmon has four times more of it than farmed salmon. Insufficient levels of vitamin D is linked to obesity and belly fat especially. The scientists are not sure if the reason. Its either because the vitamin D gets trapped in the fat cells of obese people or they don´t get enough vitamin D. The importance is to have enough of vitamin D for your health. The omega-3 fatty acids can also help flatten the belly. It alters the expression of certain genes, making the body burn fat rather than storing it.
3. Eggs
A great fat belly buster is to have one egg when starting the day. Full of protein and for breakfast it gives a good source of energy for the day. A study found that people who have eggs for breakfast were less likely to eat to much for the rest of the day. It is also a good source of vitamin B12, that helps break down fat cells. As mentioned vitamin D helps fight belly fat. Go have some with your egg. Choline is a nutrient that is also known for helping increase metabolism to burn fat. Eat the whole egg as most of these nutrients are in the eqq yolk. A 2008 report from the Physicians Health Study said that eating one egg a day is generally safe for the heart. This should reduce your worries about cholesterol.
4. Olive Oil
Full of monounsaturated fats that can turn on genes related to burning and storing fat. It also helps control the blood sugar level. Important in keeping hunger stable and reducing fat accumulation in the belly area. Keep in mind that a serving size of the olive oil is one tablespoon or 120 calories. So use in moderation.
5. Asparagus
Green vegetables in general are low in calorie and high in nutrients. Asparagus has three reasons for why you should eat more of it. It is a source of probiotics. Supporting the growth of “good” bacteria aiding the balance in the digestive system. It has soluble and insoluble fiber. This helps the digestive health. As well as having natural anti-inflammatory effects for bowel irritation. Eat steamed asparagus a few times a week and give it a drip of olive oil on top for that extra flat belly reduction effect.
6. Whole Grains
Like quinoa, popcorn, oats and wheat – will help flatten your belly. A study reported that people consuming whole grains lose more belly fat than those who don´t. The study was in the The American Journal of Clinical Nutrition. Fiber helps the insulin levels stay moderate, that keeps fat cells smaller. As a bonus it provides vitamins, minerals and antioxidants for your health. Make sure the ingredients on your package has the word “whole” wheat or oats. Try to consume about 6 ounces of grains per day and half from whole grains.
7. Bananas
I have always thought bananas were just giving a high impact energy for a short period of time. But foods that are rich in potassium help reduce bloating in the belly due to its natural diuretic. It helps releasing excess sodium and water the body holds. The soluble fiber can also be helpful when you have constipation or preventing it. Get yourself a banana for your daily snack or use them in your smoothie. Try also sweet potatoes, nuts, tomatoes, green leafy vegetables and dates. These foods are also high in potassium.
8. Greek Yogurt
A good source of calcium, that helps slowing down the production of the hormone cortisol. Well known to encourage belly fat. It can contain about 20 percent of the daily calcium needs. Greek yogurt also has double the filling of protein than regular yogurt. It is also less troublesome for the gut than other dairy foods. It contains active cultures, or “good” bacteria that help in the digestion. This prevents gas and bloating as well. Less lactose than regular yogurt due to the straining process is also a benefit.
9. Cucumbers
These are full of water and low in calories. This is good for both hydration and controlling your weight. One cucumber has only 45 calories, helping as well reducing bloated bellies. Cucumbers have the activity of pro-inflammatory enzymes that can reduce swelling in the intestines. Have cucumbers as a snack or add them to your salad or sandwich.
10. Water
Is critical in making sure the fiber moves through the gastrointestinal muscle system. This avoids constipation. As a rule of thumb we all need at least 8 glasses of water. Might be more if you are active or during summer time. Check your urine, the clearer it is the better, if it is too dark you are not drinking enough water. Carbonized water can cause a bloated belly so drink regular water. Add slices of lemon, lime, cucumber or fresh peppermint leaves for extra taste and nutrition.