This flat stomach diet foods choice is a permanent lifestyle change that will teach you how to reduce the number of calories you consume each day.
As you’ve read in the title and description part, this food plan for dieting involves selecting fresh and whole foods that are high in nutrients in relation to their calorie content while avoiding processed foods. The shorter the distance between nature and your plate is, the more beneficial a food is for your body.
The plan presented in this article is similar to the Dr. Charles Fat Loss Factor diet/exercise program – light on grains, meat and dairy – high on fresh vegetables, fruits, seafood and other lean proteins which borrow some principles from his free start-up diet e-book which can be downloaded here!
Take your time and see what Dr. Oz has to say about vegetables and fruits
This guide is filled with concrete actionable steps to help you plan, prepare and successfully implement your effort to lose stomach and overall weight. So, with that being said, sit tight and continue reading as this kind of information about flat tummy diet foods can’t be bound anywhere in one place! I thought about saving your time searching the internet too!
Here are the chapters, clicking each of them will take you directly to that part of this content:
1. A Smart Diet Plan
– Basic Food Groups
2. Managing Cravings
– Healthy Snacks
3. Selecting The Right Foods
4. 7 Tips For Eating Smart
5. The Role Of Exercise
– What kind of exercise?
6. Jump Start Your Smart Diet Plan
7. Closing Remarks – Very Important!
1. A Smart Diet Plan
Choose foods from each of these food groups on a daily basis:
Lean meats, chicken, turkey, seafood, eggs, cheese, plain yogurt, nuts and seeds, almond milk.
Butter, peanut butter, olive oil, canola oil. Avoid trans fatty acids and partially hydrogenated oils. Look for the “0 trans fats” label. Try to get some of your fats from vegetable sources like nuts, olive oil, flax seed oil and avocado.
For most people a strict low-carb diet is unsustainable and inconvenient. This diet plan allows you to moderate your consumption of carbs such as rice and edible roots like regular and sweet potatoes.
Fruits and Vegetables:
A good rule of thumb is to consume 2 cups of fruit and 2 ½ cups of vegetables a day. Keep fresh fruits and vegetables in a visible place on your kitchen. This way you’ll be more likely to eat them on a regular basis.
To jump start your flat stomach diet, always eat breakfast and aim to include some form of protein whenever possible. There is documented evidence that suggests having eggs for breakfast as they promote fat loss, but you should avoid having eggs every day, aim having 2-3 times per week.
- 2 eggs sunny side up or scrambled, 1 slice of toast with butter (or sliced new potatoes with butter)
- 2 eggs sunny side up served over rice (prepare rice the night before to save time)
- Low sugar cereal with milk or almond milk
- Whole grain toast with butter (or peanut butter) with a serving of chopped fruit on the side
- Hot oatmeal (old fashioned not instant) with raisins, dried fruits, and/or berries.
- Avoid highly processed meats like sausages and bacon.
The best way to reduce calories is to prepare your lunch meal during the week. If you must eat out, try to order lean meals such as grilled chicken salad or sushi. Try to avoid fast foods! If you’re pressed for time, a fresh sandwich from subway offers a better alternative than a fast food hamburger.
- Veggie sandwich or wrap.
- Grilled chicken salad. Add some pita bread, crackers or corn chips.
- Large salad. Add one or more of the following: hard boiled egg, rotisserie chicken, feta cheese, walnuts, sliced new potatoes, served over lettuce.
- Veggie burger on pita or regular whole wheat bread. Add lettuce, tomatoes, avocados, cheese, Dijon mustard to taste.
- Brown rice, beans (red kidney or black beans) and avocado slices.
Try to include one complex carb in your flat stomach foods list (rice, potatoes, yams), one portion of lean protein and one serving of cooked and/or raw vegetables on every meal. A meal that includes foods from every food group (carbs, protein and fat), will help you feel satisfied and keep you from overeating.
Use this template as a general guide.
You don’t have to count protein or vegetable portions but limit your carbs to no more than ¼ of the plate. You’ll naturally get fat from almost every meal in the form of salad dressings, butter, cooking oil, cheese and other fat containing foods.
- Lean protein: Fish fillet, chicken, turkey, shrimp (grilled, boiled or baked)
- Carbs: Rice (brown, wild, basmati, jasmine), yams or sweet potatoes (with butter or olive oil)
- Cooked Vegetables: Any kind steamed or stir fried (with butter or olive oil)
- Raw Vegetables: Tossed salad
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2. Managing Cravings
If you’re overweight, perhaps you’ve been led to believe that you lack will power or discipline.
According to Dr. Charles:
“Overeating is not necessarily caused by an absence of willpower, but by the stimulating food environment that surrounds you!”
Relying on will power is not a good flat stomach diet plan approach. Once you feel a craving it’s usually too late to stop. For this reason, planning your meals and becoming aware of your personal foods triggers are two essential steps for controlling cravings.
Don’t wait for hunger to strike. Maintain a variety of healthy snacks and fruits within reach to prevent binging on high calorie foods.
– Healthy Snacks
If necessary, snack between meals to reduce your appetite. Maintain an assortment of healthy snacks at home, at the office and in your purse or backpack. Some favorite and convenient snacks are: apples, almonds, raisins, dried fruits, cashew nuts, walnuts, mozzarella sticks, whole wheat crackers with peanut butter, plain or vanilla yogurt with some fruit.
Fruits are great for snacking. To get the most benefit from fruits, try to eat them on an empty stomach or as first thing in the morning, mid-afternoon or late at night.
Include fresh, frozen and dry fruits. Dried fruits are high in sugar but they are packed with nutrients and fiber.
Apples, bananas, oranges, plums, pineapple, peaches, dried apricots, grapes prunes are all perfect for snacking.
– Frozen Fruits
Keep a bag of frozen fruit in your freezer such as frozen strawberries. Let the fruit defrost or if you’re in a hurry, defrost in the microwave and pour the natural fruit juice over plain yogurt. This gives the yogurt a nice color and flavor. If you feel it needs a sweet touch add some honey or brown sugar.
– Home Made Fruit Juices
Mix frozen or fresh strawberries or cut up watermelon with a little bit of water in a blender for a refreshing and delicious fruit juice.
– Nuts and Seeds
Nuts and seeds are complex carbohydrates filled with nutrients and fiber. Whether you’re hiking or backpacking, running through an airport to catch a connecting flight, or at work, nuts and seeds are the perfect carry-on snack. Always keep some at hand in a small plastic bag.
– Mixed Snack Combinations
Combine several snacks for a more satisfying experience. Enjoy apple slices with almonds or some cheese and crackers. Add texture and fiber to plain yogurt by mixing it with fruits, walnuts, pecans, sesame seeds or raw oatmeal. Avoid granola if it contains sugar.
– Other Delicious Combos
Try goat or feta cheese with fids and walnuts. A peanut butter and jelly sandwich is a classic comfort food and a delicious source of carbs, protein and healthy fat. Recommended brand: Smart Balance.
– Yogurt, Buttermilk and Kefir
Fermented milk products like yogurt, buttermilk and kefir provide calcium, protein and probiotic bacteria. Choose plain or Greek yogurt and add fruit, honey, crushed seeds or granola.
Buttermilk is rich in vitamins and minerals and relatively low in calories. Drink it straight or stir in a spoon of honey or brown sugar. Buttermilk can be used in any recipe that requires milk, like pancakes or cakes. Kefir, also a nutritional power house and a source of calcium, looks and tastes like a drinkable yogurt. Both beverages contain healthy bacteria beneficial to digestion and are excellent alternatives to traditional milk shakes.
Buy unsweetened Kefir and add brown sugar or honey and/or fruit.
– Cottage Cheese
Buy whatever kind you like, just watch the sugar content. Add fresh pineapple, mangoes, peaches, frozen strawberries, apples. Avoid using canned fruit with syrup.
Steamed new potatoes or baked potatoes with butter are great for snacking. Don’t wait to get hungry. Cook them ahead of time and keep some in the fridge. Heat them up in the microwave at home or at office.
Learn how to make the right choices at the supermarket aisle by becoming a Food Label Detective.
Since so many beverages are loaded with empty calories, You and Me will review some ways to cut down on calories and grams of sugar – without dieting.
Avoid liquid calories. Tea drinks or sweet tea from a fast food restaurant can contain as much as 130 calories per serving.
A blended coffee drink or a fruit smoothie can pack as much as 2.000 or more calories. Imagine getting two thirds or your daily calorie requirements from just one beverage. Replacing fruits juices, sports drinks and sugary sodas with plain water, vitamin water recipes or other healthier alternatives can help you to drop up to 20 pounds in a year!
Try to drink 8-10 glasses of water on a daily basis.
Limit yourself to one glass daily (or less) of soda or one alcoholic drink.
An alcoholic drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits. If you drink wine, choose red one which contains antioxidants for the same amount of calories. Frappuccino drinks contain almost 300 calories and up to 5 grams of fat.
Avoid regular sodas. One of the reasons many people enjoy these drinks is for the taste of salty sparkling water mixed with sweet which provides refreshing contrast of taste and texture. A better choice is to create your own refreshing soda:
- Smart refreshing soda
(for a refreshing drink, combine the following ingredients:)
– Tall glass of club soda, Perrier or plain carbonated water.
– 1 or 2 ounces of cranberry or pineapple juice
– Squeeze ½ lime to taste (optional but recommended)
- Sport Drinks
These drinks are marketed as “fuel for athletes” so you may be fooled into thinking they’re healthy but they are loaded with sugar and artificial ingredients. Drink them only if you actively engage in extreme sport workouts.
- Fruit Juices
Most packaged fruit juices have high sugar content. A glass of fruit juice can contain from 28 to 30 grams of sugar. Read the labels carefully or avoid them altogether.
- Better choice:
Drink freshly squeezed orange juice or homemade strawberry juice (from fresh or frozen strawberries mixed with water in a blender). Buy frozen fruit pulp, mix it with water, and stir it in a blender. Try mixing mango pulp or cut up watermelon with some water in a blender.
- Fruit Smoothies
Like commercial fruit juices, these drinks are loaded with sugar and are high in calories too.
- Better choice:
Prepare your own homemade fruit smoothies. Mix water, buttermilk, almond or rice milk with mango pulp, fresh papaya, strawberries, pears, bananas, blueberries and your favorite protein powder. Your blender can be one of your most powerful allies in your fight against stomach flab. Unlike diet pills, shakes and smoothies can suppress your appetite in a natural, healthier way while providing essential nutrients.
- Breakfast Cereals
Most breakfast cereals found in supermarkets contain large amounts of sugar and should be avoided.
- Better choice:
Regular oatmeal, raw muesli, raw granola. These two cereals have the least amount of sugar. Rice toasted cereal contains 4 grams of sugar per cup and no saturated fat. (Note: this cereal contains wheat, gluten and high fructose corn syrup). Arrowhead mills organic cereals have 2 grams of sugar per cup.
- Protein Bars
Most protein bars contain chemicals, artificial sweeteners and are high in calories. (Use protein bars only as an emergency food or if you participate in active sports).
- Better choice:
Eat a variety of nuts and seeds, figs, dates, dried apricots and prunes, pita bread with peanut butter, honey, crackers, mozzarella sticks.
- Salad Dressings
Creamy salad dressings are loaded with fat and sugar. If you buy them use them sparingly and look for a zero trans-fats label in the bottle. Season your salads with olive oil, lemon juice, apple cider or balsamic vinegar, salt and pepper. Adding some parmesan cheese for taste is OK.
- Flat stomach foods to avoid
With a bit of practice and these tips, you’ll quickly be able to walk through any supermarket, steering clear of these foods.
There are two key ingredients in almost every manufactured food that you have to watch out for:
- Sugar and all its variations (i.e. high fructose corn syrup or just corn syrup)
- Partially hydrogenated oils
The following foods may contain multiply grams of trans fats and should never be consumed. Avoid bringing these products into your home to avoid temptations and have achieve successful flat belly diet:
– French fries
– Fried Potato chips
– Shortening (most cake frostings contain shortening and sugar)
– Margarine (a synthetic fat that your body cannot utilize)
– Cream filled cookies (which contain shortening)
There are even more foods never to eat for a flat stomach, but these are considered as primarily and most desired and consumed ones that can do more harm than any good.
4. Seven Tips For Eating Smart
- 1 – Eat Colorful Food
The more senses you engage the more satisfied you will feel! One way to accomplish this is to eat colorful food. Colorful vegetables are visually appealing and contain more nutrients. Red leaf lettuce for instance has more nutrients than other types of lettuces. The same is true for red cabbage or red onions.
“Have fun with your food by mixing at least two or three colors on your plate”
- 2 – Add Contrast To Your Food
Add contrast and variety to your meals by combining textures (soft and firm) and flavors (sweet and salty). Try sprinkling walnuts, pecans, ground flax seeds and sesame seeds on cereal, yogurt or cottage cheese. Nuts and seeds (whether eaten raw or added to baked products like muffins) provide needed fiber, help diminish consumption of gluten rich grains like wheat and prevent overeating.Thai and Indian food provide contrast by mixing spicy, hot, sweet, salty and pungent flavors in almost every bite. This results in a more satisfying dining experience!
- 3 – Eat Some Light and Liquid Meals
Soups, salads, yogurt (with or without fruit), protein shakes and smoothies provide satisfying meals with essential nutrients that can help you lose belly weight. An added bonus from eating soup as a meal is that hot liquids have a calming effect on your body, which is very helpful when trying to lose body weight.Another powerful alternative is drinking raw vegetable and fruit juices. If you don’t own a juicer, use your blender to make smoothies and delicious creamy soups.
- 4 – If You Don’t Like Vegetables
If you don’t enjoy eating vegetables try sneaking them into your food. To add spinach, parsley (and other leafy veggies) to your food, chop a bunch of leaves, enough to fill a bowl, and add them to sauces like spaghetti sauce, beef stew, chili or soup. When cooking beef or chicken in a pan, toss a variety of finely diced vegetables, including onions, carrots, potatoes, green beans, zucchini eggplant and other veggies.The vegetables will soak the meat flavors and acquire a rich taste.
In addition to salads, an enjoyable way to eat raw veggies is to dip them in blue cheese or ranch dressing. Look for salad dressings that have 0 trans fats or make your own sugar-free dip.
Low Fat Vegetable Dip
Combine these ingredients for a quick and delicious dip:
– 1 ½ tbsp Mrs. Dash salt free onion and herb blend
– 1 cup low fat sour cream or plain yogurt
Combine fresh spinach, alfalfa sprouts, avocados, bell peppers and season with Dijon mustard, blue cheese dressing (0 trans fats) or your favorite dressing. Optionally add Provolone, Swiss, Mozzarella or Feta cheese. Use whole grain bread, pita bread or whole grain wraps.
Avocados are rich and creamy which helps satisfy your hunger. Use them on veggie sandwiches as a meat or cheese substitute.
- 5 – Do Not Skip Meals!
Restricting your calories too much will put your body in starvation mode, meaning it will hold onto extra fat, instead of getting rid of it! Eating boosts your metabolism, so eat enough to feel satisfied.
- 6 – Smart Holidays
“All or nothing” thinking, leads to overeating during the Holidays (“Why bother now? I’ll start my diet in January”) Eat small portions of bread, mashed potatoes and other simple carbs or skip them completely and substitute with desserts.Avoid candied yams. Yams already contain sugar. Eat baked yams with a bit of butter. Instead of skipping dessert try some low carb, low-calorie alternatives like strawberries and whipped cream with a slice of Angel cake.Enjoy a piece of pie, with a light cream topping instead of vanilla ice cream.
- 7 – Don’t Do It Alone
You’ll have a much greater chance of success if the people in your household follow the same plan, for obvious reasons.Do not preach or announce “we’re going on a diet” or you’ll meet resistance. Instead, just begin to replace highly processed foods with wholesome meals.
Don’t get discouraged
if you experience a relapse by ruining your flat belly diet foods plan, like eat some sweets or junk food, don’t beat yourself up. The next day just pick up where you left off and continue with your healthy eating plan. Try to figure out what triggered the cravings that caused you to derail so that you can plan ahead and be better prepared. Remember, if you get a 90 on a test that’s still and “A”. If you eat right 90% of the time, you’ll be able to enjoy sweets and other high calorie foods occasionally, without guilt and without derailing your goals.
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5. The Role Of Exercise
Although this is not a fitness guide, it is important to mention the role of exercise in weight management. If you already exercise regularly you may want to skip to the next chapter.
Question: Diet or exercise: Which is more important for weight loss?
Answer: Dietary changes produce more weight loss than changes in activity level.
If that’s the case then, why bother exercising?
Because your muscles are the fat burning furnace of your body! Build muscles and you will burn more stomach and overall body fat. Men can consume more calories than woman, without gaining weight, because they have more muscle tissue.
Our bodies are built to survive under the most extreme conditions. The body is programmed to preserve fat and it will always try to break down muscle tissue to supply energy and save the fat for emergencies. That’s why it is often difficult to lose those last 10 or 20 pounds. When dieters don’t build muscle through exercise, part of their weight loss comes from losing muscle tissue.
Exercise then is not an option but a necessity!
What Kind Of Exercise?
As with diets, the best exercise is the one you’ll do for the rest of your life. Your exercise may include walking, dancing, yoga, volleyball, cardio boxing or gardening (yes, taking care of a yard, pushing a lawn mower, emptying bags of leaves and yard clippings, pulling out weeds, trimming bushes and trees can be a workout).
People just beginning to exercise or those who need to lose weight, should avoid pounding on their knees and increasing their heart rate with strenuous activity (like running or jogging) before getting a thorough medical checkup!
For those with joint or knee problems low-impact exercises like walking and weight training can help reduce stiffness and relieve pain. Swimming adds resistance training without stressing joints.
To build muscle and burn fat you must:
– Eat food that provides your body with muscle building blocks.
– Exercise to help your body build muscle.
– Get enough rest so your body can repair and maintain muscle.
In addition to all the health benefits derived from exercising (such as reduced risk of injury and disease, improved sleep, increased auto-immunity), regular exercise can slow down the aging process too! That to ME is enough reason to engage in it, so it should be enough for YOU too!
You don’t have to be a marathon runner to reap benefits from exercise. Any amount of exercise is better than none!
A 30-minute brisk walk, five days a week is a good start for most people.
If you can, combine walking with a more vigorous exercise. Try volleyball, riding a bike, tennis or get an exercise CD. Use daily opportunities to exercise at home. Do sit-ups for 15 minutes. Get an inexpensive mini-trampoline and do some jumps while watching TV. Watching TV eliminates the “I have no time” excuse since many people spend time in front of the tube every day.
There are some benefits to working out in a gym too, primarily as they have a wide range of equipment and structured exercise setting which is as, as I said there are plenty of home exercises that you can perform and still get a great looking body. Although exercising outdoors can be enjoyable, it requires some planning, time and good weather. Exercising at home, where there are many distractions, can also be challenging.
Only YOU can decide what works best for you! The best exercise is the one you’ll do on a regular and consistent basis. Pick an activity you can enjoy and stick with it!
Do not forget to get plenty of sleep, rest and relaxation. It’s easier to make smart choices when you feel rested and relaxed. Lack of sleep can cause irritability and stress which can lead to overeating later.
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6. Jump Start Your Smart Diet Plan
Depending on how motivated you are and your previous eating habits, some of the ideas included in this guide may seem a bit difficult to implement at first.
Don’t feel that you have to apply all of these changes at once. This is a journey and a life-long process.
Implementing any of the tips and techniques presented here will be a step in the right direction that will yield immediate and long term results!
8 Steps To Get Started Now
Below are 8 simple yet effective steps you can put into action right away.
1) Eat breakfast everyday
People who eat breakfast lose more weight than those who skip it.
2) Drastically reduce or eliminate bread and pasta
This tip alone will trim inches off your waist immediately!
3) Eat fruits and leafy, green vegetables everyday
If you don’t like vegetables, sneak then into soups, sandwiches and sauces.
4) Watch your beverages!
Replacing fruit juices, sports drinks, sweet lattes and sugary sodas with water can help you drop up to 20 pounds or more in a year!
5) Remove unhealthy snacks and foods from your home!
Clear your fridge and cabinets of fried, processed foods and foods made from refined flour.
6) Batch cook
This is the ultimate time saver and the best way for a busy person to stick to a healthy diet. Always keep some basic foods in your fridge that can be warmed up quickly.
7) Stop at 8:00 PM
Avoid eating dinner after 8:00 PM. You can eat light snack like yogurt, a glass of milk, or a cup of soup, but try not to eat anything heavy after 8:00 PM. Fresh fruit is the best evening snack.
8) Avoid dining out
Eating home cooked meals is the best way to control the amount of fat and calories in your food.
The Best Time To Start Your Flat tummy diet?
Many people start working on their New Year’s resolution at the beginning of the year. Some suggest May is a great month to start losing weight. The days are longer, which makes you more ACTIVE and thinking about SUMMER VACATIONS can give you an added incentive to slim down and achieve great looking body.
Try to take advantage of long weekends when you can have extra time to be relaxed. On the other hand, if your personal life is crowded with family and social activities, long weekends may be the worst time for you.
Think about what has derailed you from your goals in the past and try to come up with time that will work best for you.
Do not let the calendar run your life. Anytime is the right time to take care of yourself and your health!
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7. Closing Remarks – Very Important!
Do not strive for perfection and give yourself time. If you gained the weight you currently have over several years, you can’t expect to lose it all in one month!
I hope that by now you’ll agree that reducing calories through proper food selection is much easier than reducing calories by following a restrictive low calorie diet
“But, if you drastically reduce or eliminate wheat from your diet, I can guarantee you’ll lose inches within days!”
If you cut out regular sodas, processed fruit juices, french fries, potato chips and most sweets, you will slim down! Successfully managing your weight by adopting a healthier lifestyle may very well be one of the best confidence-building transformations you can experience, ever!
Thank you for reading this long but very informative piece of content about flat stomach diet foods and their proper planning! I hope you found it helpful and I wish you long term health and success.
Flat Stomach Diet Foods – Selecting The Right Foods
Updated on 2015-08-27T07:33:37+00:00, by .