2023-04-26 16:27:27
Tired of this little abdominal fat or want to end this belly a little swollen ? One of the tracks is to be sought on the side of food! Focus on the best products to eat to achieve your goals and find your ideal body!
Actions to avoid to keep a flat stomach
Stress, travel, change of diet, many factors can explain the appearance of bloating and a swollen belly. To get rid of it permanently, you must first adopt a few good reflexes:
- Do not skip meals such as breakfast, lunch or dinner
- Limit soft drinks
- Avoid foods that are too fatty or fried, but also alcohol and tobacco which can ruin all our efforts.
- Drinking enough water – or teas and herbal teas – is essential!
Finally, to consume varied, balanced menus, favoring a diet high in fiber and digestive enzymes.
Which fruits to favor to have a flat stomach?
- Pineapple, to stimulate the intestine
We never stop praising the benefits of pineapple! This health ally owes its slimming benefits to its composition. There are insoluble fibers (cellulose and hemicellulose) that help fight against intestinal laziness. Many minerals (potassium, iron) and vitamins of groups B and C. Finally, its bromelain content is interesting since this enzyme accelerates the absorption of proteins (meat, fish, eggs, dairy products and vegetable proteins) by the body. As for recipes, we prefer to consume fresh pineapple because the bromelain is destroyed by heat!
- The pear, perfect for digestion
Nutritionally, the pear is rich in water, fiber (2.3g/100g) and minerals. Just like the pineapple, the pear contains above all insoluble dietary fiber which accelerate intestinal transit. It is advisable to eat the skin of the pear, more interesting than the flesh from a nutritional point of view, and to favor pears with tender flesh, better tolerated by the body. The caloric value of the pear depends on its sugar content and its variety, but it does not exceed 70 Kcal per 100 g of fruit. A boon !
Thanks to the presence of fiber and an interesting enzyme, papain, papaya is excellent for aiding digestion. It is also a low calorie fruit and low in sugar but rich in vitamin C and carotene, a powerful antioxidant. Finally, papaya is a significant source of fiber (2.7 g for half a fruit) and thus has an immediate satiating effect.
- The apple, to eliminate food residues
The apple is full of pectin, which promotes the elimination of food residues, has a diuretic effect and stimulates the activity of the digestive tract. An apple generally contains 3 to 4 g of dietary fiber, is low in calories, low in fat, packed with minerals (magnesium, calcium) and trace elements (zinc, selenium). In short, the apple is an ideal food for losing belly fat! The skin contains 5 times more vitamin C than the flesh: it is therefore better to bite into a whole apple! Warning: cooked, it can become constipating.
Foods rich in fiber, allies of a flat stomach
The secret to a flatter stomach? Fibers ! And, more particularly insoluble fibers which will promote intestinal transit and limit the risk of constipation. In addition, they stall and thus help to feel satiety, removing the risk of cravings! Focus on the foods to favor to find a flat stomach.
- Wholemeal bread, to promote transit
If in general the classic bread, stuffed with starch, tends to swell the belly, the wholemeal bread facilitates transit. With 8 g per 100 g, wholemeal bread is one of the main sources of fiber in our diet.
- The artichoke to eliminate toxins
What about vegetables to fight against the swollen belly? We bet on the artichoke: an ideal ally! Also interesting for its potassium content, it “detoxifies” the intestine, facilitates transit and helps keep a flat stomach. Raw or cooked artichoke can also help to eliminate heavy legs.
- Lentils, to trap fat
Cooked lentils are our best friends for fight fat. Their slow sugar content allows them to settle the stomach and satiate … while promoting digestion and transit. So many assets to find a flat stomach. But be careful not to abuse these legumes…
- Oilseeds, to snack on without gaining a gram
Oilseeds (walnuts, hazelnuts, etc.) are very interesting from a nutritional point of view, in particular because they contain omega 3. They give energy and help to fight constipation. When you have a little hollow, you can thus allow yourself to nibble on a few nuts, almonds, hazelnuts. But we stick to a handful or a small amount because eaten in too large quantities, oilseeds can make us gain weight because of the many calories they contain!
- Avocado to find a flat stomach
Like pineapple, avocado is regularly cited among the best slimming foods. And it is not a hazard ! Eating an avocado a day may help reduce belly fat in women, a study says so1. “What we learned was that a diet that included an avocado each day had an impact on how well individuals store body fat in a way that was beneficial to their health, but the benefits were primarily in women. “, explains one of the researchers. It should also be noted that the objective of this study was to observe the impact of avocado consumption on how individuals store their body fat and not on weight loss.
Foods to avoid for a flat stomach
If legumes are very interesting from a nutritional point of view, they are not really recommended to ‘flatten’ the belly. On the contrary: lentils, chickpeas, beans and other beans can cause bloating when they are difficult to digest! As it is not recommended to banish them purely and simply from your diet, we adopt a very simple gesture: we add a teaspoon of bicarbonate to the cooking water to make it more digestible!
Often considered as flagship foods when it comes to weight loss or losing weight, gorging on raw vegetables is not recommended when you want to lose belly fat! Ingested raw, vegetables ferment in the stomach, destroy dietary fiber … causing a slowdown in digestion and swelling of the belly. We therefore make sure to consume it reasonably.
- ‘White’ starches
Unlike whole starches which are interesting to facilitate transit and limit constipation, pain blancpasta or white rice will promote the belly fat storage …
Her downsides ? Its high levels of saturated fats and salt far from having no impact on the development of our abdominal fat. For the same reason, theFoods fried in oil, full of bad fats, are to be avoided… Nothing surprising since no diet recommends this type of food, a matter of common sense!
Rich in sugars and gas, they cause bloating and swelling. We also avoid chewing gum whose chewing makes us swallow a lot of air … which can aggravate bloating!
To read.
1. “Avocados change belly fat distribution in women, controlled study finds” study by the University of Illinois Urbana-Champaign, USA, published in the Journal of Nutrition
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