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Tired of a constantly bloated stomach? Although it can be due to a combination of factors, sometimes bloating can be caused by what you eat. Whether it’s fizzy or high-sodium foods, food can make a big difference in bloating. That’s why some foods that help melt belly fat can be very helpful when you’re feeling down.
Best Diet To Lose Belly Fat And Gain Muscle
To identify some foods that can help you deal with belly bloat or even help you lose a few pounds and get a flat stomach, we talked to nutritionists to determine the best foods to melt away belly fat. Here’s what they had to say: from appetizers to dinner tips. And for more healthy eating tips, be sure to check out our list of the 21 Best Healthy Recipes of All Time.
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Hannah Ackerman, MD, says eating fiber-rich foods is important for gut health as well as stabilizing blood sugar. Apples, in particular, are a great example of a high-fiber food that can help your overall digestion and metabolism and keep your stomach nice and flat.
“Apple skins, bean skins, and blackberry seeds are great examples of insoluble fiber,” says Ackerman. “Our bodies can’t break down insoluble fiber, so it moves through the digestive system relatively intact, increasing the bulk of the stool and keeping our digestive system moving.”
In general, when you eat foods that are high in fiber, you will eat less overall and gain less belly fat in the long run.
“Fiber is a critical nutrient often noted for gut health, weight management, cholesterol reduction and blood sugar regulation,” says Ackerman. “By definition, fiber is the indigestible part of carbohydrates that increases the volume of food. If you eat more high-fibre foods, you feel fuller after a meal, so you eat less throughout the day.”
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So enjoy an apple with a tablespoon of peanut butter to complete your snack and keep you going longer. Or how about one of these 25 delicious apple recipes?
Oatmeal is another great example of fiber that is good for the digestive system. However, unlike apples, oatmeal is considered a soluble fiber, which moves through the digestive system in very different ways.
“Soluble fiber, like that found in oats, dissolves in water during digestion, creating a gel-like substance that can bind to cholesterol and flush it out of the body,” says Ackerman. Soluble fiber can also help regulate blood sugar by slowing digestion.”
Whip up a bowl of oatmeal for soluble fiber and add blackberries for insoluble fiber that can help manage general bloating for the rest of the day. Or one of these 11 healthy oatmeal recipes to help you lose weight.
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However, the most important thing about fiber is how it can produce gas, which causes mild bloating. Don’t worry, it’s natural. It is also important to include foods that will help release gas from your system.
“There are many foods that naturally produce more gas and can lead to bloating in the short term,” says Shena Jaramila, MS, RD. “These can include kale, cauliflower, Brussels sprouts, beans, bran, brown rice and sprouts. Foods high in sugar and/or salt will cause more water retention and can therefore temporarily increase bloating.’
“Choose whole grains, beans, and gas-producing vegetables in moderation with these foods to reduce bloating and belly fat,” says Jaramillo. “Eating small portions throughout the day versus large portions at one meal.”
Whatever you decide to cook for dinner, whether it is a bowl of healthy pasta or some slices of pizza, always fill half of your plate with vegetables. Here’s a simple tip to remember: Add fiber to your diet and it will help you get the flat stomach you want.
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“A plate to lose belly fat should be 50% whole foods (fruits and vegetables, about 2 handfuls), 30% protein (hand-sized portions), and 25% carbs, preferably high-fiber carbs ( about 1 handful). ). says Leslie Bonci, MPH, RDN, CSSD, LDN.
Why this combination? “Protein helps keep the body full longer, so it can help minimize hunger between meals,” says Bonci. “The product provides a smoother, more liquid pulse that promotes satiety-filling, not filling-and carbohydrates can provide fiber to help move food through the digestive tract.”
If you are looking for a hearty, flat-belly snack, put together a light plate of fruit, crackers, cheese, and yes, nuts. Especially almonds.
“Almonds are high in healthy fats, protein and fiber, so they keep you full and satisfied, and they keep you from overeating,” says Shannon Henry, director of the EZCare Clinic. “This makes them a great snack to help you lose weight.”
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Start your day off on the right foot with a plate of eggs for breakfast. It can really do wonders for your health and help you achieve a flat stomach.
“The combination of fat and protein in eggs promotes satiety and lowers the body’s hunger signaling hormone (ghrelin), so they are a great food if your goal is to lose weight,” says Henry.
“Full-fat Greek yogurt has good probiotic bacteria that help your digestive system work efficiently, reducing stomach discomfort like gas and bloating,” says Henry.
However, even though Greek yogurt is one of the best foods for a flat stomach, be sure to check the ingredients list, especially regarding added sugar and chemicals.
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“Greek yogurt is one of the healthiest probiotic foods you can eat. But like any healthy food, there are some subtleties you need to be aware of,” says author William W. Lynn.
. “First, buy plain yogurt, not yogurt with added sugar or flavorings that can harm your health. If you want to sweeten it, try a little honey like the Greeks do. Second, eat in moderation. In Greece, yogurt is often eaten for breakfast, so a small cup is enough to support gut health. Third, read the composition carefully. Some yogurts are “Greek style” but contain many chemical additives that you want to stay away from. “
Don’t know which Greek yogurt to buy? Here are the 20 best and worst Greek yogurts, according to nutritionists.
If you’re looking for immediate results, it’s best to enjoy food that’s already “digested”, meaning it’s been ground in some way. Smoothies are a great example of that.
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Abbey Sharp, head of Abbey’s Kitchen, recommends a smoothie rich in hydrating foods because it’s “easier to digest than a salad.” This will be a vegetable puree. It is an even more direct solution to a flat stomach than foods that promote any kind of gas in the digestive system.
“To beat bloating, you need to choose foods low in salt (which causes water retention) and free from foods that contribute to bloating, including FODMAPs and foods that promote gas, such as beans and sulphurous vegetables (think kale, broccoli and cauliflower). , – says Sharp.
Craving something sweet? Rima Kleiner, MD, registered and licensed dietitian and nutritionist at Dish on Fish, says you should aim for something healthy that will satisfy your cravings and provide your body with healthy nutrients, such as coconut shrimp.
“Next time you’re craving something sweet, try these easy-to-make coconut shrimp,” says Kleiner. Coconut is naturally sweet, so it helps satisfy a sweet tooth without added sugar. Then add some shrimp for nutrients. Shrimp is rich in antioxidants that help protect cells from damage (such as sunlight) and the mineral selenium, a. it helps to maintain a healthy immune system.”
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For those with a salty taste, deviled eggs are a great healthy snack that will satisfy your cravings without too much sodium leading to bloating, says Kleiner.
“Sure, if you’re craving something salty, you can reach for a high-sodium snack, but all the salt can leave you bloated, thirsty, and just … yuck,” says Kleiner . “Have something like eggs with smoked salmon instead. Eggs and smoked salmon provide a high dose of protein, which is important for building and repairing muscle. In addition, this delicious snack is made with yogurt (the secret ingredient). and heart-healthy omega-3s from salmon.”
More of a person who likes crunchy snacks. Kleiner says celery can satisfy that crunch, especially when paired with a tasty drink.
“Celery provides a healthy crunch without the unhealthy fat of potato chips and crackers,” says Kleiner. “For a fun celery dip, add protein-rich trout to keep you sane for longer. You can make this smoked trout in minutes and top it with celery sticks (or
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