10 Wonder Foods for a Flatter Tummy

10 Wonder Foods for a Flatter Tummy

Authored by DesiMD Doctor on 9 May 2016 - 11:58

Flatter-Tummy

Wishing you could go from a fat to a flat belly and fit into your favourite old jeans? Sounds like impossible? It's not so. This can be achieved with a holistic approach towards cutting down or preventing unwanted weight with diet and exercise together.

Weight around the abdominal area is caused by certain foods that you eat, a medical condition or lifestyle factors. If you want to flatten your belly for the long term, the only way is to consciouly watch the foods you eat and exercise regularly.

Here are foods that help you get the lean ab, you always desired for.

Top 10 foods for a flatter tummy:

  • Eggs: You won’t find a more perfect protein source in any other foods than eggs. Eggs are loaded with good amount of lean protein and vitamin D, a power nutrient that helps keep your tummy trim and maintains healthy abdominal muscle. It’s rich in vitamin B12, a nutrient that helps break down fat cells, helping your tummy to stay trim. A study published in the Journal Nutrition discovered that people who ate eggs for breakfast were less likely to overeat the rest of the day. Deficiency of vitamin D has been associated to abdominal obesity. Eggs also have choline, another power nutrient that plays an important role in fat metabolism.
     
  • Salmon: Salmon is an excellent source of ab-friendly protein that contains both omega-3 fatty acids and vitamin D and works wonders to fight belly fat. Lack of vitamin D has been associated with abdominal obesity. Experts believe that omega-3 fatty acids may change the expression of certain genes, thereby shifting your body to burn fat rather than storing it. Although wild salmon is pricey, it has more omega-3 fatty acids than farm-raised.  A study published in the International Journal of Obesity showed that people who consumed three 5-ounce servings of salmon each week for a month  as part of a low-calorie diet lost almost a kilogram more than those who consumed a diet equal in calories but did not include fish.
     
  • Yogurt: A latest study published in the International Journal of Obesity showed that people who acquire their calcium from yogurt rather than other sources may shed more weight around their midsection. This is due to probiotic bacteria in yogurt that help keep your digestive system healthy, ultimately lowering your risk of bloating, constipation and gas, making your tummy appear flat. It is recommended to have 1-3 cups of low-fat or fat-free yogurt each day.
     
  • Almonds: Almonds are packed with fiber, vitamin E, antioxidants and protein. It also has good amount of magnesium, which is required for your body to produce energy, maintain muscle tissue and modify blood sugar. Dr David Katz, a professor at the Yale University School of Medicine says, "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain.” Experts suggest that the composition of their cell walls may help lessen the absorption of fat that helps cut down weight.
  • Fennel Seeds: Fennel is an amazing herb that has yellow flowers and feathery leaves. Dried fennel seeds contain calcium, iron, fiber and magnesium that have long been used as a digestive aid. It helps to relax the gastro intestinal muscles, which helps trapped gas to pass out and reduce bloating.  Chewing half a teaspoon of seeds post meal or when stomach feels dilated due to gas buildup. Alternatively you can prepare a tea by adding a teaspoon of seeds to a cup of hot water. Let it steep for about 5 minutes, strain out the seeds and then sip.
     
  • Cucumbers: Cynthia Sass, MPH, RDN says “People use cucumbers to reduce puffiness under the eyes, and eating them can also help you fight belly bloat. Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes, which can help reduce GI swelling.” In order to get flatter tummy, consume cucumbers regularly as a snack or include them to a sandwich or salad.
     
  • Apples: A 2003 study published in the Journal Nutrition, discovered that obese or overweight women who ate 3 apples or pears each day for 3 months shed more weight as compared to those who ate oat cookies instead of fruits. Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006) explains that "A large apple has five grams of fiber, but it's also nearly 85 percent water, which helps you feel full.” Pectin present in apples also absorbs water as it passes through the DT (digestive tract), which curbs hunger while eliminating bloat. 
     
  • Whole Grains: Whole grains that include wheat and oats can help flatten your abs. A study published in The American Journal of Clinical Nutrition indicates that people who ingest whole grains shed more abdominal fat than those who do not. The tummy-tucking powers of whole grains are due to the high fiber content. Fiber helps in keeping insulin levels low, which ultimately shrink fat cells. Whole grains also offer minerals, antioxidant and vitamins for good health. Check the package label to ensure the ingredients contains whole grains like whole oats or whole wheat.
     
  • Tomatoes: The water and potassium content in tomatoes help flush out excess sodium and water from your body. Also packed with fiber tomatoes keeps you satiated and also helps in clearing the system from toxins due to its antioxidants.
     
  • Leafy Greens: Leafy green veggies like spinach and broccoli help shrink your waistline due to their low calorie count. A cup of spinach has about 40 calories, while a cup of broccoli has 55 calories and fulfills 20% of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction that helps stimulate your workouts.

 

 

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