Having A Flat Stomach: A Very Effective Diet
Having a flat and toned stomach is one of the great ambitions of those who follow a diet plan to lose weight. While it’s not an easy goal, shrinking your belly is definitely the key to showing off a more stylized figure.
The big downside is that this is usually the area that tends to store the most fat. Added to this are problems such as water retention, constipation and other ailments that make it appear inflamed.
This is why, before resorting to miraculous methods, the best way to fight fat and reduce the belly is to adopt a low-calorie diet.
In this way, without exposing your health to unwanted reactions, you will reduce your measurements and the belly will therefore appear flatter and more shaped.
Would you like to know more? Don’t miss the food tips we are about to share with you.
Have a flat stomach with a healthy diet
To effectively reduce the belly, it is essential to spend more energy than is consumed. Therefore, in addition to reducing the number of total calories in the diet, it is essential to adopt a physical training plan.
These habits “stimulate” metabolic activity and improve their ability to transform nutrients into energy sources. Thus, little by little, the weight decreases and consequently the abdomen flattens.
Another aspect that must be taken into consideration is hydration: the daily consumption of water stimulates digestion and promotes the elimination of fluids and toxins that produce inflammatory disorders.
Foods allowed in the diet
To create an effective diet to combat belly fat, it is essential to recognize the foods that promote this process. This way you can expand the menus without fear of gaining extra pounds.
The recommendations are:
- Vegetables (beets, broccoli, spinach, lettuce, etc.).
- Fruits (apple, orange, strawberries, bananas, etc.).
- Legumes (lentils, chickpeas, beans).
- Eggs.
- Lean meat and fish.
- Seeds and nuts.
- Low-fat or vegetable dairy products (in small quantities).
Foods prohibited in the diet to have a flat stomach
To achieve satisfactory results, it is necessary to limit or eliminate some foods low in nutrients, but high in saturated fat and sugar.
These substances have been shown to promote obesity.
Among these you will find:
- Sweets, cakes and any pastry product.
- Bagged meats.
- Packaged chips.
- Carbonated or non-alcoholic drinks.
- Cheeses rich in fat.
- Vegetable oils, such as soy or palm.
- Whole milk.
- Canned foods.
- Pre-packaged meals.
Additionally, some of these ultra-processed products are associated with increased susceptibility to severe disease, according to a study published in JAMA.
Diet model to have a flat stomach
If you want to get good results through nutrition it is convenient to make a weekly plan. The ideal diet includes three main meals and two snacks.
Remember that the menus we propose below are examples of how to prepare balanced and light meals.
Foods can be modified as long as they meet the nutritional requirements of the body. The most important thing is to avoid combinations that exceed the recommended number of calories (between 1800 and 2000 per day).
Breakfast
- An infusion and an omelette made with four egg whites and spinach leaves.
- A slice of wholemeal bread, a cup of vegetable milk (250 ml) and a hard-boiled egg.
- One cup of oat milk (250ml), one piece of wholemeal bread and one bowl of strawberries and blueberries.
Mid morning
- A natural yogurt (125ml) with a handful of almonds or walnuts (30g).
- A bowl of chopped fruit (e.g. melon, watermelon, apple, etc.).
Lunch
- A portion of chicken breast (150 g) and a mixed salad (can be dressed with olive oil).
- A salad of green vegetables, a portion of lean meat (150 g) and an apple for dessert.
- A bowl of vegetable soup with shredded chicken.
Mid afternoon
- A glass of fruit smoothie (such as watermelon and strawberries) (200ml).
- One serving of roasted chicken breast (100g) with sliced cucumber.
- A slice of wholemeal bread with sliced tomatoes and a cup of infusion (250 ml).
Dinner
- Vegetable or chicken soup and two wholemeal toasts.
- One serving of grilled chicken breast (150g) and steamed broccoli.
- Two slices of wholemeal bread with turkey breast and baked vegetable salad.
Complements
- Infusions of plants and spices (such as ginger, cinnamon, chamomile, sage, etc.)
- Water (drink between 6 and 8 glasses a day)
- Detox fruit (such as watermelon, papaya, melon, pear, kiwi, etc.)
Keep in mind that you can also follow a weight loss protocol, always supported by scientific evidence, such as in the case of intermittent fasting. However, remember to always follow it under the supervision of a professional.
Plan a diet to lose abdominal fat
In a few weeks the results of this diet will be visible. But remember to accompany her with an exercise routine. Be disciplined and you will get the flat stomach you want so much.
