Flat Stomach Foods Nutrition Rule For Flat Stomach Achievement
Maintaining proper nutrition and physical activity are the golden rule for flat stomach. Zealous exercise is not the reason for better results. You need to abide many rules if you want flatter belly. But to what rules you should adhere to, so the exercises you perform end successfully?
Observe the size of your meals!
Avoid eating meals in large quantities. It is better to eat more meals in smaller quantities. This will reduce your need for calories.
If you want your abs to be visible, first you should melt the fat covering them. You’ll achieve that by reducing your calorie intake – which is not often as said. Avoid sharp calorie reduction too, because your metabolism will slow down and you’ll become too hungry.
Eat more proteins!
Insufficient protein intake will lead to a negative nitrogen balance. Later it will lead to loss of muscle mass and finally to a slow metabolism. Proteins contribute in fat removal.
Avoid meals late at night!
If you want to control your tummy fat, don’t eat at least 3 hours before bedtime. Failure to comply with this rule, you put your-self at risk. Fat will precipitate on your stomach during sleep time and will create fatty tissue. if you’re used to eating at night, opt for small protein meals.
Eat every 2-3 hours!
5-6 small flat stomach meals a day will be effective for reducing belly fat and eliminate hunger attacks. So be careful not to skip meals.
Always get breakfast one hour after waking up. You metabolism which fatigued during the evening, with your breakfast meal, will come back to normal. Success is not to eat less but eat frequently in small quantities and of course healthy.
What To Eat For Flat Tummy?
Your daily nutrition plays an important role in your fat loss plan. So, if you want excess fat removal success, regardless of exercises you do, you must pay attention on your nutrition too! If you want to have a flat stomach, reducing flat belly foods with high calorie percentage is your golden key – which is often not. Nutritionists found that there are products that can make your stomach flat, and improve your health too.
Flat stomach foods you should use:
– Lean beef
– Chicken meat
– Turkey meat
– Clams and shrimp
– Grapefruit juice
– Oat flakes
– Dark chocolate
– Nuts (walnuts, almonds, hazelnuts)
– Fresh fruit and vegetables
– Herbal spices
– Dried fruits
– Grains from whole grain.
Flat stomach foods to avoid:
– Snacks and sweets
– White bread
– White pasta
– White rice
– Canned products
– Processed meat products (salami, sausages, frankfurters, etc.).
Foods To Eat For Flat Stomach and Some Explanation
Achieving flat stomach is a challenge for a lot of people, including you and me! If you have allowed at least once, tummy growth, then you know how difficult it is to bring it back into desired shape.
Of course, exercise is necessary but not sufficient to achieve a thinner belly. As we said, it requires proper diet too. I’ve researched and made a list of foods that will help you speed up the process of belly fat burning. In addition, it will assist you with free protection of many diseases and physical injuries too. Bring two or three of these foods into your daily nutrition and at least one in your snacks plan.
Almonds are delicious grains, rich in protein, fiber, magnesium and the powerful antioxidant vitamin E. They help in the fight against obesity, heart disease, wrinkles and high blood pressure.
Eggs are your perfect protein source. Studies have shown that people who eat eggs for breakfast, feel less hungry throughout the day, as opposed to people who eat carbs for breakfast. They help in creating better muscle mass, burn fat and fight with obesity.
- Strawberries, blueberries, blackberries, raspberries
These fruits are rich in fiber and should be included in every diet. The more fiber you consume, the less calorie absorption will occur from other flat stomach diet foods you eat. Strawberries, blackberries, raspberries and blueberries protect against heart diseases, improves your vision, balance, coordination and memory. Reduce your desire for excessive food consumption and help in the fight against obesity (again to mention).
Spinach and other green vegetables
Spinach and other green vegetables such as, for example, broccoli, contain very few calories and is rich in calcium, which helps muscle contraction. One cup of spinach has only 40 calories. This vegetable fights cancer, heart disease, obesity and osteoporosis.
- Milk and milk products
Consumption of milk and dairy products that contain a small percentage of fat should be part of every flat stomach diet. Most people know that these products contain an enormous amount of calcium and therefore strengthen your bones. But few people know that calcium prevents weight gain, because it speeds up the fat melting process. Consumption of milk and dairy products helps the body fight osteoporosis and high blood pressure.
Here are included fish, chicken, turkey and beef. All these types of meat contain proteins and much more. Chicken contains B12, B6 and potassium. The beef contains zinc and iron and the fish is rich in omega3 fatty acids. All the aforesaid fight obesity and help you to create muscle mass and boosts immunity.
Although oatmeal is not the most delicious food in the world, it is quite useful, because it contains a lot of nutrients. It is best to eat it without adding sugar or any other additives.
Oatmeal flat stomach recipes will keep you feel full longer and regulate insulin levels in your body and thus prevents fat storage. Increases energy and reduces cholesterol. Also protects against colon cancer and heart disease.
Sometimes It Does Not Matter What You Eat, But When You Eat
People often complain to me, I eat less, and yet I can’t flatten my belly!? My answer – you eat the right food at the wrong time! And that is what inspired me to write this part. It doesn’t matter if you eat more or less, reduced calorie intake does not mean weight loss, it is important when you eat and whether your body has time to spend it or turn it into muscle mass. Also, if starvation is used as flat stomach tips, can slow your metabolism and your body will spend less calories and you’ll start to feel like you don’t have will and energy for anything.
- Morning detoxification
Half an hour before your breakfast, is the time for you to make body detoxification of toxins you have entered through food, fluids and air throughout the previous day. Water is your free No.1 detoxification drink. Drink 300 ml up to half a liter as soon as you wake up.
Breakfast is the most important meal during one day. It must be composed from adequate protein meal that contains all nine essential amino acids. Amino acids will help your body to reactivate all it’s functions which must perform seamlessly throughout the day. Your breakfast should be greater than other meals. Also, despite the irreplaceable proteins, complex carbohydrates should prevail your fat intake (include less fat). Carbohydrates are crucial for forcefulness throughout the day, for proper brain function better weight loss.
Flat Stomach Foods With Complete Essential Amino Acid Composition
The food consisted of amino acids is your main ingredient for protein building. This means that it is responsible for your strength, recovery and renewal of the interior of your body. Your brain, tissues enzymes are made up of amino acids.
If you omit the water, amino acids participate in the construction of the body by 75% and they are vital for every human function. Main feature is that they participate in muscle building.
You can’t store amino acids!
Your body can store excess carbohydrates and proteins, converting them into fat for later use, but this is not the case with amino acids. They can’t be replaced, that’s why they must be imported daily. There are about 20 different amino acids which are the building blocks for over 5000 different proteins. Some body alone creates them, but some must be entered through foods and they are called essential amino acids.
Isoleucine Methionine Tripofan
Leucine Phenylalanine Valine
Lysine Threonine Histidine
You can’t create the essential amino acids, so you have to ingest through food and food of animal origin. Strict vegetarians have difficulties in the intake of all essential amino acids. Most vegetarian protein foods such as beans and seeds have the most of the essential amino acids. Exception makes the soy which has the complete range, but it is harmful if consumed daily.
Here Are Some Breakfast Ideas From The Flat stomach food guide I Use
What to eat for breakfast?
First, how many times have you woke up and thought it would be best to eat after sleeping? The tips below will give you some good suggestions, so choose one.
– First of all it is important to know a few things. It is normal to consume small meals on every 3 hours throughout the day, so your blood sugar will not fall below the critical level which signals your brain to feel hunger.
– If you sleep at least 8 hours, during that time, and possibly more, your body has been without food. As soon as you wake up, your body goes into catabolic phase ie, will secrete cortisol because your whole organism wakes up and it needs amino acids and other nutrients in order to function properly. If you don’t start your day with breakfast, all it needs will secure by itself and as a result from that it will start to break down your hard acquired muscles. It’s more than important having breakfast meals that have all the essential amino acids.
Start your day with a good breakfast mixed with oatmeal (for example, oat with some milk and fruits like banana or strawberry). Oatmeal contains a wide range of minerals, vitamins and antioxidants and it is also a good source of iron, protein and carbohydrates. Eating oatmeal helps you to reduce cholesterol, blood pressure, reduces the risk of heart disease and some cancers. It’s rich in fiber that absorbs water, which significantly slows down your digestive process, thus eliminates hunger and controls your weight.
Eggs are the best source of highest quality proteins. One egg contains 6g protein, a lot of calcium, organic iron and vitamin A and D. Eating eggs are good for healthy skin and good vision, because they contain the antioxidant lutein. People who eat eggs for breakfast feel full longer, lose fat and transform them into muscle.
Yoghurt is rich in calcium, protein, riboflavin and vitamin B. One cup of yogurt with a small amount of fat has 9.3g proteins, 253g calories and 4.6g fat. Consuming low fat yogurt can help you lose excess tummy weight. If you want to save your-self from many calories and unnecessary sugars, you should choose yogurt for breakfast. For little more sweetness, add some fresh fruits in it and make:
- Fruit shake in a blender
Fruit shakes are full with benefits for your organism. They are tasty and are excellent choice for breakfast. Adding oats in them is a great combination because they gives your body more energy and holds you sieve for a long time. It is recommended half of your meals to contain fruits and vegetables. Make your-self a shake and use it as most healthy breakfast!
Remember breakfast is the most important meal in your day! People who eat inappropriate food for breakfast, or skip breakfast, they have problems with metabolism, concentration and weight.
Make Your Breakfast – A HABIT!
As we said, breakfast is important and it helps us in giving our best in our everyday activities. So, after getting up, you must have breakfast, breakfast meal with complete amino acid composition, ie the nutrition must include (eggs, milk, meat or soy) in order to avoid catabolic mode and slip into anabolic so the body can start build muscles.
What if you don’t have time for breakfast?
- Get up 10 minutes earlier
- Rather than sitting on your computer or in front of the TV, eat something
- Fill the kitchen with healthy and quick meals like cereals, pasteurized milk, fruit, peanut butter, etc..
- Prepare yourself meal before going in bed, and if you do not have time to eat it in the morning, repack it and eat it at work or wherever you are.
Benefits from having breakfast!
- You can maintain a healthy body weight
- Lower cholesterol level
- Better focus and productivity
- Better memory and logic
- Input irreplaceable nutrients
- Rapid metabolism
Lunch should be a complement to your breakfast. Never lunch if you are not hungry! It is possible that the food from your breakfast is not boiled in your belly and eating again will cause overeating and will create toxic process in your stomach. Unlike breakfast, lunch should contain a little more proteins than complex carbohydrates. Protein food, vegetable garnish and salads should mostly be consumed.
Dinner should be entered at least 2 hours before sleep. The meals should not be very heavy, just to saturate your hunger. They should consist of protein and fat and preferably exclude carbohydrates, except from certain vegetables.
Low oil-filled cottage cheese is a great choice because it contains slow decomposition protein (casein), which will release amino acids during your sleep and will help your body to recover. Also boiled chicken, egg or tuna are good choices and even better ones if combined with vegetable soup or vegetable salad (cabbage, lettuce) with added olive oil or apple cider vinegar of choice. Nuts are also a great option too.
If you want to get thin stomach, it is best to skip the dinner.
Snacks should be low in calories and composed with simple carbohydrates, so you can maintain optimal blood sugar levels and stay full longer time. Snacks should be taken between breakfast and lunch as between lunch and dinner.
Cereal bars, dark chocolate, fruit, salad, soup, tea, cocoa and coffee are excellent for that purpose.
Flat Stomach Foods and Exercises
Foods before training
Your six pack foods before workout should be consisted of complex carbohydrates and fast effective proteins and must be consumed 1 to 1 and a half hour before your workout. 20 min. immediately prior your exercise is the ideal time for simple carbs, some fruit or naturally pressed juice.
Foods after training
If you are exercising, eating after workouts is your most important thing. The expected results you’ll get from this meal as your recovery or maximum protein synthesis. During the workout and immediately after it, it is mandatory to get a meal that contains simple carbohydrates, electrolytes and water-rich foods. Also milk, chocolate milk or yogurt, are good options as well as bananas in combination with brown rice.
If you are taking vitamin/mineral supplements, it is best to take 3 times during the day: In morning, afternoon and evening. If you are able to only take it 2 times than morning and evening is fine. And again, if you only can take ones, evening consumption is your best option.
Less Calories Does Not Mean Less Excess Weight
In theory, it makes sense if you enter fewer calories than your daily needs you will lose excess fat, but in practice is different. I’ll explain this with an example.
Take the difference between chocolate and cucumber (in equal amount of calories): they have a different taste, are composed of different nutritional elements and are not the same food. Considering all this, we can conclude that the body too, will not use the same way. The problem is, we think that all calories are equal and symmetrical because we imagine as physical things. Calories actually are units for measuring heat, and later used as a term associated with the food. Your body use everything it find in the food and drinks you consume. If you enter a bad food do not expect good results just by being entered fewer calories!
There is no doubt that the calorie intake plays a key role in the way the body stores and reduces fat inside, but the survey conducted by “New England Journal of Medicine” shows that simply counting calories will not give the desired picture. The way your body utilizes sugar is an excellent example of how different foods provide different results. Also, your body burns more calories in the processing of food consisted of proteins, rather than the other ingredients. Proteins reduce the time which is needed for the food to move from the stomach into the intestines and it helps you to stay satiated for a longer time. Although significant decrease of calories can contribute in reducing excess weight, the type of flat abs foods you intake stays as major factor.
Your current weight, the weight you want to lose, the balance of ingredients in your diet, calories you burn, the muscles that you build during exercise and the time you’ll spend during exercise are the main elements involved in improving your health and are potential for excess fat loss.
Reduced calorie intake may be only short-term solution for stomach fat loss, but drawing attention to your flat stomach exercises and your food intake gives long-lasting results for both weight and health.
Natural Juices For Flat Stomach
Winter is the ideal time of the year when you need to get rid of soft drinks and additional unnecessary calories for which are probably not even aware of. To reduce your thirst, try these natural drinks and foods that, in addition to being delicious, accelerate your metabolism too!
Water is the most important ally of a healthy lifestyle, regardless of whether you are on diet or not. Among other things, it improves your digestive system, stimulates the absorption of food, and contributes to body detoxification. However, if you don’t like to drink water, add a few drops of lemon into it – that will further speed up your metabolism.
Ment, except that it maintains oral hygiene and eliminates bad breath, a diuretic effect, encourages the absorption of fat in your body and reduces appetite.
Pineapple, perhaps reminds you of summer, but this exotic fruit will help you achieve flatter line in winter months and confidently walk the beach for a few months. Pineapple contains enzymes that eliminate bloating, and the fruit is ideal for flat stomach.
Green tea contains polyphenols, which are responsible for increased fat burning. It is preferable that you take it before practice, to enhance fat loss. Replace your cup of coffee with a cup of green tea and reduce the level of cholesterol and protect your body from virus infection.
Flat Stomach Fruits and Their Health Benefits as Juices
Fruit juices from fresh fruits are of great importance for your entire health. It is fact that high amounts of sugar and water is added when factories prepare juices and because of that, fruits are losing their nutritional value. If you want flat stomach in 2 weeks, experts recommend that you eat more fruit than drinking fruit juices but that does not mean that juices are less nutritious and can’t help you achieve your goal.
Watch this video!
- Apple juice
Apple juice is rich with vitamins A, B and C, and minerals such as calcium, magnesium, phosphorus and potassium. Helps in arthritis treatment and rheumatic diseases, calms your body and cleanses the digestive system.
- Apricot juice
Apricot juice also contains large amounts of vitamins A, B, C, and K, and a high concentration of vitamin results in slow aging. This juice is also good for bone strengthening and hair and skin vitality. Apricot is rich with iron too, and helps in anemia and menopause treatment.
- Blackberry juice
Due to the content of vitamin C and E, which are powerful antioxidants, berries are effective in the fight against free radicals, which damage your body cells and tissues which are linked to cancer and heart disease. Their juice also helps in controlling diabetes, cleans your blood and is often used for sore throat and diarrhea treatment.
- Grape Juice
In addition to vitamins, grape contains minerals, including calcium, copper, iodine, iron, phosphorus and potassium. This juice is good for digestion, heart disease, arthritis, tuberculosis, problems, liver problems, hemorrhoids and various allergies.
- Kiwi juice
Kiwi juice is rich in vitamin C and iron. It contains a lot of fiber, which are important for your digestive system. In addition, it lowers bad blood cholesterol.
- Lemon juice
Including lemon juice in your flat stomach foods list is for sure No.1 thing. It contains vitamins B, C and P. It is excellent for body detoxification and skin cleaning.
- Orange juice
Orange juice is also rich with vitamins and minerals. Orange calms your nervous system and is effective in the treatment of anxiety, stress and insomnia.
That’s it, 3,426 words article worth reading but not just that, try to fit all these tips in your daily flat stomach foods intake plan.
To keep your body in good health is a duty, otherwise you shall not be able to keep your mind strong and clear.
Enjoy your healthy lifestyle
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Flat Stomach Foods, Natural Juices and Proper Consumption
Updated on 2015-08-24T15:21:07+00:00, by .