How to have a flat stomach? Here is the healthy diet and the most effective natural remedies to eliminate swelling and abdominal fat, giving a flat stomach to women and men.
How to have a flat stomach: excess carbohydrates is the first mistake
Having a flat stomach is the desire of every woman and also of every man. And the problem of flat stomachs it does not exclusively concern overweight people. Even those who are thin, in fact, can accumulate fat on the waist or suffer from abdominal bloating. In the simplest cases, the belly may be due to a disordered diet, rich above all in carbohydrates, such as white pasta and bread, foods with a high glycemic index. These foods promote intestinal fermentation, therefore the formation of gas and swelling, as well as creating fat deposits on the abdominal belt. In this case, it is enough to reduce the intake of cereals and derivatives, using whole and unrefined products (white) and, if you also practice physical activity, you can get to have a tonic and flat stomach.
The swollen belly can be a wake-up call
The swollen belly, however, can also be a wake-up call regarding the presence of intestinal problems, such as irritable bowel syndrome , symbiosis (ie alteration of the bacterial flora), or food intolerance. In these cases, it is good to change the daily diet adapting it to the problem identified and to combine the natural remedies suitable for the case. The “balloon” belly can also be caused by stress which makes digestion difficult, causing us to ingest and accumulate air in the stomach and intestines. Thanks to an adequate diet we can deflate the abdomen, but if we want to pull the bacon down and have a flat and toned belly, we must also do a regular physical activity , for example brisk walking for at least 30 minutes every day. Furthermore, nature comes to our aid with simple remedies, such as anti-bloating teas and specific natural supplements.
Flat belly: avoid foods and nutritional advice
How to deflate the belly? First of all it is necessary to follow a balanced diet. After evaluating any food intolerance with a rotating diet, you can proceed with the analysis of those foods that are not recommended in all cases, to be avoided or otherwise limited, and those that instead represent an anti-swelling aid.
It is important to regularize the consumption of carbohydrates, or the nutrients present in rice , wheat, maize, etc. and which therefore characterize not only the flours obtained from the beans, but also their derivatives such as bread, pasta, pizzas etc. Carbohydrates are also present in legumes and in fruit in abundant quantities and in smaller doses even in vegetables. A portion of pasta, rice or bread (to be chosen whole to reduce their glycemic index), for example, can range from 50 to 70g, while 2-3 fruits (200-300g in total) per day may suffice. Legumes can be consumed 3-6 times a week, in quantities equal to 50g to be soaked, or 120-160g if cooked. However, those who suffer from abdominal bloating will have to remove the skin that covers the legumes to avoid the formation of gas that causes swelling.
Another basic rule of the flat stomach diet is to make five meals a day. Breakfast, lunch and dinner, plus two snacks, one mid-morning and one mid-afternoon. Snacks are of fundamental importance to keep the metabolism active, avoiding hunger attacks between the main meals, which then lead to eating the first thing that comes in hand, often sweets and snacks with the “fattening” action, or to overeat at the moment for lunch or dinner.
Flat stomach diet: breakfast is essential
The breakfast should be the main meal, because the energy / calories they provide is spent quickly with morning activities, as well as helping to maintain active metabolism for the rest of the day. It can be prepared with green tea, 3 whole-grain rice or quinoa cakes, 3 teaspoons of bitter orange sugar-free jam and 1 fruit, for example 1 kiwi. If we are not used to making it substantial, we can start with a coffee, a biscuit and some almonds.
Lunch is the ideal meal to eat foods rich in carbohydrates, even if in moderation. For example, a plate of brown rice (60g, raw weight) with 250g of vegetables (raw weight) and 120g of fish (or 100g of tofu if you are vegetarian or vegan), satisfied, prevents glycemic peaks and fights the formation of fat and abdominal bloating. The fish, which provides proteins, helps to modulate the arrival of sugars supplied by rice in the blood, and this is the trick for a flat stomach.
Mid-morning snack and snack for eliminating abdominal fat
These two small meals, mid-morning snack and snack, can be real allies for men and women who want a flat and toned abdomen. You can prepare them with a fresh fruit and some walnuts, or with a natural yogurt (if tolerated) and a cinnamon stick. Fruit and vegetable juices are also excellent , always to be served with a small portion of a fat and / or protein food, such as avocado (20-30g) or oily fruit (10g).
More protein for dinner. Without giving up carbohydrates!
Dinner should be the lightest meal. For example, you can serve 140g of turkey or chicken escalopes, or 120g of grilled tempeh, with a side dish of vegetables (250g, raw weight) and 2 quinoa cakes. The important thing is to moderate the consumption of foods rich in carbohydrates and, if you have an appetite, to increase the doses of vegetables and also of proteins (for the latter, 20g more than the recommended ones are enough). So eliminating the belly will be easy.
Keep yourself hydrated during the day
If you want to deflate your belly it is essential that you keep your body hydrated, drinking at least 8 glasses of water a day. 3-4 cups of green tea are also useful, as well as some infusions of anti-oxidant carcadé or anti-swelling green anise seeds (one sachet per cup).
Do it in the kitchen
Prepare simple meals, with fresh and untreated food, avoiding pre-cooked and industrially produced foods. You also prefer light cooking methods and use healthy seasonings, such as extra virgin olive oil, preferably raw.
Flat belly food to avoid
- Minimize the consumption of fried foods (once or twice a month and in moderation, as long as they are fried well, with extra virgin olive oil), sausages and cold cuts (60g of bresaola or ham are allowed once a week).
- Limit the consumption of salt, to be replaced with spices and aromatic herbs.
- Also banned white sugar, chewing gum and candy. Synthetic sweeteners such as aspartame and cyclamates are particularly harmful. Natural ones like xylitol and mannitol are to be avoided if you suffer from abdominal bloating.
Avoid fizzy drinks, fruit juices, beer and alcohol in general, especially cocktails. A glass of red wine is allowed per day, eating.
In general, reduce or avoid the consumption of cereals and gluten-containing derivatives (wheat, barley, spelled, khorasan, rye, triticale, spelled). Gluten tends to inflame the intestines and cause abdominal bloating. There are no rice, corn, amaranth, quinoa, buckwheat, millet and oats (in the latter case, buy a certified gluten free product, because oats can be “contaminated” with cereals containing gluten).
Flat belly: foods to remove abdominal fat
Here, instead, are the foods allowed, or that in some cases even favor the flat stomach. Green light for proteins, especially white meats, such as turkey, and lean fish. The eggs are given if tolerated. Among the cheeses, we can give ourselves some taste among those very seasoned, such as grana and 36 month Parmesan, whose seasoning pre-digests the lactose making it “disappear” from the product. Lactose is milk sugar which often causes abdominal bloating.
Potatoes and tapioca are indicated, but do not overdo it because their starch content in some cases of hypersensitivity can give rise to intestinal gases. Among the fruits are bananas, melons, pineapples, kiwis, grapes, berries (excluding blackberries), passion fruit and all citrus fruits (orange, grapefruit, mandarin, mandarancio, lemon and lime).
Space for vegetables such as zucchini, carrots, celery, cucumbers, lettuce, green leafy vegetables (spinach, beetroot, ribs, chicory), turnip, radishes, aubergines, peppers and tomatoes (also the sauce). Among the spices, prefer turmeric , black pepper, chilli pepper, cinnamon and ginger. To sweeten, stevia and maple syrup are indicated .
Against swelling: take Ficus carica , 20 drops in a little water, 15 minutes before breakfast, lunch and dinner for 1-2 consecutive months. Twice a day, drink an infusion of fennel, or green anise (1 sachet for 1 cup of hot water to infuse for 5 minutes).
To eliminate abdominal fat: take the glycerine macerate of Juniperus communism, 20 drops in a little water, 15 minutes before breakfast, lunch and dinner for 1-2 consecutive months. Twice a day, take 1 tablet of brown seaweed, better if eating