Starting a flat stomach diet isn't all about fitting into tight
jeans or looking good in a bikini, it's also about being healthy.
Subcutaneous fat, is the fat we can see that accumulates just
under the skin usually in the buttocks, hips, thighs, and
abdominal areas. Seeing too much subcutaneous fat is an
indication that we also have too much visceral fat. This is the
fat that is around our vital organs such as liver, heart, lungs
and digestive tract. This fat cushions the organs, but too much
of it can lead to high blood pressure, diabetes, heart disease,
stroke, breast cancer, colon cancer and other health conditions.
Research is also finding fat to be linked to bone loss and other
bone related problems. This is why getting on a flat stomach diet
is important to keep healthy. Getting rid of visceral fat allows
us to have better sleep, more energy and better overall health.
According to Travis Stork, MD, emergency room doctor and a host
of the daytime talk show The Doctors, diet and exercise work
better on fat on the belly than on other body fat.
When we talk about a flat stomach diet though, we're not talking
about a specific counting calories, follow this meal plan flat
stomach diet. We are talking more about making lifestyle and
dietary changes to get rid of fat and keep it off. Diet results
will vary for individual people according to genetics, level of
activity and other factors, but these lifestyle change tips can
help reduce belly fat and leave you healthier overall.
FLAT STOMACH DIET TIP #1 - BE A PICKY EATER
Start being picky about the kinds of foods you eat. Avoid
processed foods and junk food with their preservatives, sugars,
fats and salt. Opt instead for organic whole foods. Then find
healthy nutritious foods that you enjoy that will fill you up.
Finding what works for you to satisfy hunger without adding extra
fat, sugar or salt will help you lose weight without feeling
deprived or starved. Also consider the types of foods and how
your body processes them. For example, it takes more energy to
process protein than it does carbohydrates or fat or eating
certain types of foods can increase metabolism or eating raw
foods to get more enzymes helps digest the foods you eat. Start
giving some thought to what foods you will and will not eat. This
may involve making a big change in your diet, but establishing a
new way of thinking about eating can be a lifelong change that
will have a major effect on your health.
FLAT STOMACH DIET TIP #2 - ANTIOXIDANTS
Antioxidant foods rich in flavonoids seem to be particularly good
at improving metabolism and warding off belly fat. These are
found most prevalently in fruits and vegetables which are also
low in calories and help fill you up making them a good food
choice. Pears, apples, onions, leeks, and sweet peppers all fall
in the flavonoid category. Tea and dark chocolate are also good
sources of flavonoids as long as you don't go overboard on the
chocolate since it does have more calories than veggies. Berries
are also a good source of antioxidants and studies have shown
they can keep fat cells from increasing in size and help them
release a hormone that helps in the reduction of inflammation and
lowering blood sugar.
Ubiquinol is an active form of Coenzyme Q10 which works much like
antioxidants in keeping our cells healthy. There are very few
foods that can supply us with enough so supplementation is
important. One supplement that has the ubiquiol to
help support cell energy, also has reishi mushrooms which are a
complete whole food rich in proteins, enzymes, minerals, and
complex polysaccharides and oyster mushrooms that give us fiber,
vitamin D, niacin, iron and the antioxidant ergothioneine and has
the many added benefits of superfood bluegreen algae loaded with
FLAT STOMACH DIET TIP #3 – MUFAS AND PUFAS
MUFAS are monounsaturated fats or monounsaturated fatty acids and
PUFAS are polyunsaturated fats or polyunsaturated fatty acids.
Both of these are in the "good" fats category as our bodies do
need some fat in order to function properly. For example, fat is
needed to dissolve certain vitamins that are vital for a healthy
body. Research has found that eating MUFAS helps keep blood
cholesterol and blood sugar levels stable, reduces the risk of
heart disease and helps burn off belly fat. They are also more
filling so you don't have to eat as much as with other foods to
satisfy hunger. PUFAS can help release fat, increase metabolism
and the body burns them faster than saturated types of fat. Good
sources of MUFAS are nuts, olive oil, seeds, and avocados. PUFAS
are found in fish and fish oils, bluegreen alage, nuts and seeds.
Omega-3 fatty acids are a type of PUFAS and have many benefits
for physical and mental health.
FLAT STOMACH DIET TIP #4 – TRANSFATS
Transfats or trans fatty acids are considered one of the "bad"
fats. This type of fat increases LDL cholesterol levels and
lowers HDL cholesterol levels and can increase triglycerides.
Some transfat is naturally occurring such as animal fat in meats,
but transfat can also be created by taking vegetable oil and
adding hydrogen to it. This is done to help give processed foods
a longer shelf life and you may find it listed on food labels as
partially hydrogenated vegetable oil. Margarine, cookies,
crackers and pasta are some of the foods to watch for this to be
listed in ingredients. Transfats can take fat from other parts of
the body and move it to the belly section. Even those of us who
read labels have to be careful because in the U.S. the label can
list 0 grams of transfat if it contains less than 0.5 grams per
serving. That may not sound like much, but eat several servings
and it adds up. Avoiding foods that have this type of fat will
help with your flat stomach diet.
FLAT STOMACH DIET TIP #5 – EAT MORE SMALLER MEALS
First eat breakfast. You've probably heard this before that
breakfast is the most important meal of the day, but especially
if you are on a flat stomach diet, don't skip breakfast. Besides
eating breakfast, don't skimp on breakfast. You may be starting
your day out with more calories, but it will pay off throughout
the day. Eating a good healthy breakfast in the morning helps
curb the appetite the rest of the day and starts your day out
with a boost for physical and mental energy. Then the rest of the
day start making the lifestyle change of going for several
smaller meals instead of the typical 3 meals a day mentality.
Eating several smaller healthy meals every few hours helps reduce
cravings for unhealthy foods, helps keep you away from the junk
food, keeps you feeling full thus avoiding hunger pains and keeps
you from feeling food deprived so that you don't go on a binge
FLAT STOMACH DIET TIP #6 – PROBIOTICS
When working on a flat stomach diet, good digestion is a must. If
food doesn't keep moving through the digestive system it can
become stuck which causes belly bulge. Probiotics, such as
acidophilus and bifidus, are the friendly bacteria that naturally
live in your small and large intestines. These bacteria help your
body process and digest the foods you eat and move them through
the digestive system. Foods such as yogurt and kefir with live
active cultures can help give you some probiotics, but usually
not enough. What I like to do is take these convenient daily
packets of capsules that give me not only acidophilus and
bifidus, but also digestive enzymes and 2 kinds of AFA bluegreen
alage. The probiotics and enzymes add to a flat stomach diet by
aiding the digestion process and the algae provides a rich source
of omega-3 and a lean source of protein. In fact did you know
this form of microalgae has 75% usable high quality protein
compared to just 18% in red meat?
FLAT STOMACH DIET TIP #7 – FIBER
Many research studies have reported that eating foods high in
soluble fiber can help get rid of belly fat. This would include
adding foods such as oatmeal, flaxseeds, beans – especially black
beans, kidney beans and navy beans - vegetables like Brussels
sprouts, turnips, sweet potatoes, and asparagus and fruits like
apricots, oranges, grapefruit, and mangoes into your diet. If you
are not used to eating a lot of these, then you may need to start
slow adding them in to avoid gas buildup. Beans and legumes also
have the "good" carbohydrates that can help keep burning fat
after eating and help you feel full so you eat less. And to add
even more to their health benefits, they are a lean protein
FLAT STOMACH DIET TIP #8 – SODIUM
Cutting down on sodium and increasing fluids can help in a flat
stomach diet by reducing water retention. Read food labels to see
how much sodium they contain, stop reaching for the salt shaker,
and avoid recipes with excess salt. When you consider that one
teaspoon of table salt has 2325 mg. of sodium and Dietary
Guidelines for Americans recommends between 1500 – 2300 mg. a
day, you can see how we easily can end up with too much sodium in
our diets. We do need some sodium to help balance body fluids,
transmit nerve impulses and help muscles contract and relax, but
too much is bad for heart, kidneys, fluid retention and blood
pressure. Start experimenting with various herbs and spices to
flavor foods instead of the traditional salt and pepper
Drinking more water can help increase metabolism, help the liver
to convert stored fat into energy and help in burning off fat.
Most people need about 2 quarts of water throughout the day.
Drinking water is important, but drinking green tea everyday can
also help in a flat stomach diet. Green tea has EGCG which is a
great antioxidant for increasing metabolism.
There you have it, 8 tips to help you make lifestyle changes that
will equal a flat stomach diet for you to develop for yourself.
You may already be doing many of these things and you won't have
so many changes to make. If you aren't, then don't get
overwhelmed and stressed out by these suggestions. Take one or
two at a time and start incorporating them. Once you are
comfortable with those you can add another suggestion. Any of
these tips can help you get a flat stomach diet going for
yourself, but more importantly they will help you develop healthy
dietary habits for the rest of your life.