A flat stomach is the dream of many people.
However, often, despite regular exercise and even fasting, they still notice a characteristic layer of fat on the stomach. Then the right diet can help.
Diet is a panacea for them to get a flat stomach. Without regular exercise, it will not have much effect, especially for people with weak muscles. However, if used unwisely, it can do more harm than good.
Why Diet Is Often Necessary To Have A Flat Stomach
You've heard that getting a flat stomach takes determination and regular exercise.
Many people decide to do hard and exhausting workouts, and yet after a few weeks the appearance of their stomach is still far from ideal. This is because physical exercise should always be supported by proper nutrition.
A diet that will help you achieve a flat stomach does not necessarily have to be very strict.
On the contrary, fasting and low-calorie diets contribute to the yo-yo effect and slow down the metabolism. Insufficient protein in the menu leads to the body lacking amino acids, which are an important building block of muscles.
A deficiency of vitamins and microelements, on the other hand, can lead to metabolic disorders or water retention in the body.
Therefore, when dreaming of a flat stomach, you should always strive for properly balanced diets that provide all the necessary nutrients.
What to Eliminate from Your Diet to Have a Flat Stomach
There are certain foods that should be banned from the diet of a person trying to get a flat stomach.
First of all, alcohol is one of them. Although everyone has heard of the so-called "beer belly", not everyone realizes that all alcoholic drinks are the enemy of a beautiful figure.
The belly grows after alcohol for several reasons:
it provides a lot of calories with almost no other useful substances, mainly dark beer - 200-400 kcal, wine (50-125 kcal in a glass) or strong drinks (100-200 kcal in 40 ml) are also not without drawbacks;
it disrupts stress-fighting mechanisms, and a full belly is sometimes caused by excess cortisol;
its use promotes uncontrolled snacking;
Excessive alcohol consumption puts stress on the liver, poor functioning of which causes obesity, especially in the abdominal area.
Other products that should be strictly avoided:
sweets,
white sugar,
white flour,
deep fried foods,
fatty foods that put a strain on the liver.
What is the diet to maintain a flat stomach
In addition to the choice of nutrients, how you eat is very important. It is recommended to eat small meals up to 6 times a day.
It is best if each of them contains at least a small amount of easily digestible protein, as well as vegetables and fruits. You should eat calmly, chewing the pieces thoroughly, which facilitates the digestion process.
Vegetables contain a large amount of fiber, which supports the proper functioning of the digestive system, and also binds cholesterol and reduces blood glucose levels.
They also contain many microelements, vitamins and antioxidants, due to which they affect the overall well-being of the body, including its metabolism.
Protein is an essential ingredient for building muscle mass. If you don't get enough, the hard work you put into your abs workouts could be wasted because your body won't have the nutrients it needs to build muscle.
Amino acids are also necessary for the production of many hormones, and their deficiency can lead to metabolic disorders, such as thyroid disease.
It is also recommended to eat a lot of cereals and brown rice. They contain complex carbohydrates, which are an excellent source of energy without increasing sugar levels.
Teas can also help with belly fat. Red pu-erh tea has long been known as a “fat buster,” but people who don’t like the taste can also turn to green tea, which speeds up metabolism, or yerba mate, which suppresses appetite.
Diet for a flat stomach - sample menu
Breakfast:
millet groats with fruits,
2 slices of rye bread with lean cold meat and tomato,
porridge,
boiled egg, tomato and a slice of rye bread.
Breakfast should be no earlier than half an hour after waking up, but no later than 2 hours after getting out of bed. It should provide about 400-500 kcal.
Lunch:
vegetable and fruit cocktails,
vegetable salad,
fruit salad.
The second breakfast should provide about 200 kcal.
Dinner:
steamed turkey breast fillet with sun-dried tomatoes and brown or red rice and salad,
steamed or baked fish with sauerkraut, potatoes,
cereals with eggplant, pepper and chickpeas,
Pumpkin and chickpea curry with brown rice.
Lunch should provide about 500-600 kcal.
Afternoon snack:
fruits,
fruit jelly without sugar,
nuts,
Chocolate avocado mousse.
Afternoon tea should provide about 200 kcal.
Dinner:
vegetable salad,
herring with a slice of bread,
curd paste,
cream soup with pumpkin or seeds.
Dinner should consist of 300-400 kcal and be eaten at least 2 hours before bed.
Author: Valeria Kisternaya
