flat stomach foods list, How to get a flat stomach? By adopting a healthy lifestyle and incorporating these 30 nutritious and tasty foods into your diet. Also, these foods are very low in calories, satiate, or increase your metabolism. Also, several of them have beneficial properties for your health.
Discover the best flat stomach foods list
First, rest assured, the slimming foods on this list are tasty. Here are the characteristics of the foods that you will find in this article.
- They are low in calories.
- They are very nutritious.
- They increase your metabolism
- They satiate, thus reducing the appetite for desserts or other high-calorie foods.
- Creatively prepared, they will satisfy your craving for treats.
An example? Blueberries or raspberries in Greek yogurt with brown sugar and Grand Marnier sauce. Not too bad, right?
Composed of 92% water, this fruit helps to obtain a flat stomach by evacuating excess water from the body. Rich in fiber, it also contributes to the feeling of satiety, while being low in calories. For 100 grams of watermelon, there are only 30 calories. Best of all, this fruit is tasty and refreshing! For a snack or dessert that will calm your cravings, accompany this fruit with a source of protein, such as Greek yogurt, or even a handful of almonds.
3-Beets in your desserts
With a low glycemic index and low calories, beets can sweeten food and desserts in a completely healthy way. For 100 grams of beets, there are only 19 calories. Beets add sweetness, a touch of sugar and can replace some of the fat in your favorite treats. Try incorporating it into your desserts, especially cakes and chocolate brownies.
4-Blueberries for a flat stomach
Rich in fiber, sweet to the taste and low in calories, blueberries are an ally of choice for a flat stomach. Rich in antioxidants, they can advantageously replace sweeter desserts and limit the amount of more caloric foods at the end of a meal. Rather than serving yourself a large bowl of ice cream, replace some of the ice creams with these fruits. For 100 grams of blueberries, there are 57 calories. Berries such as strawberries, raspberries, and blackberries would also be great allies for a flat stomach.
Also, a scientific study carried out on rats seems to indicate that blueberries have promising effects for weight loss. “Anthocyanins, the phytonutrients found in blueberries, could affect the genes that regulate fat metabolism,” said Mitchell Seymour, a researcher at the University of Michigan at Ann Arbor. However, more studies are needed to better understand this specific effect in humans.
5-Fresh grapes to get a flat stomach
Fresh grapes have a natural laxative effect. Although they contain more calories than other fruits, especially berries, grapes remain relatively low in calories and are a dessert of choice for a flat stomach. To limit your caloric intake, favor fresh grapes over raisins. For 100 grams of fresh grapes, there are 67 calories.
6-Yerba mate for a flat stomach
The yerba mate is particularly popular in Argentina, Paraguay, and Uruguay. Once infused, these leaves provide you with a drink that boosts metabolism while being very low in calories. To promote weight loss and get a flat stomach, try replacing sugary drinks with drinks like green tea and yerba mate.
Psyllium is produced from crushed seeds from a plant called Plantago, which grows in India, Europe, and North Africa. In the West, a commercial psyllium product, Metamucil, is sold in pharmacies and helps to counter constipation. However, psyllium could also help get a flat stomach. According to the University of Maryland Medical Center, studies support that the psyllium consumed between meals could contribute to the feeling of satiety and thus calm the cravings.
8-Cinnamon for a flat stomach
Cinnamon acts on health at various levels. In addition to regulating the blood sugar level, this spice also lowers the body’s lipid level, the more specifically bad cholesterol. This observation was noted in 2013 in a study where researchers administered nearly 6 grams of cinnamon per day to participants of a study, can be read on the university website specialized in nutrition, Extenso. Cinnamon can also help you decrease the amount of sugar you add to coffees and desserts.
Dried prunes contain a large dose of fiber, almost two grams per dried prune. While promoting healthy digestion, prunes could help better control hunger, according to a study by the University of Liverpool, funded by the California Prune Board.
10-Apple cider vinegar
Apple cider vinegar can help you lose weight. The acetic acid in this vinegar can reduce appetite, increase your metabolism and reduce water retention. Researchers argue that apple cider vinegar may also help improve blood sugar control. Swap the commercial dressings with a homemade vinaigrette made from olive oil and apple cider vinegar in a salad of fresh vegetables before the meal.
Flat stomach foods list, Avocado helps maintain blood sugar levels due to the fat and soluble fiber it contains. In a recent study published in Nutrition Journal, participants who ate half an avocado at lunch reported greater satisfaction and were less hungry after their meal. If more scientific studies are to be conducted on this promising food, researchers believe that including this fruit in our diet could be beneficial in maintaining a healthy weight.
Ginger stimulates the production of bile and promotes the action of enzymes involved in digestion, protecting the stomach from bloating and thus promoting a flat stomach. It also lowers cholesterol, blood triglycerides, and fatty acids. With its flavor that is both fresh and spicy, ginger enhances dishes, makes them even more satisfying, without increasing their energy value. Finally, if more research is needed to confirm this benefit, ginger would increase the feeling of satiety, according to a pilot study conducted in 2012.
13-Mint, green apples and bananas
Oddly enough, smelling these foods before a meal could help you limit the calories you eat. This is what the American researcher Alan R. Hirsch of the Smell & Taste Treatment and Research Foundation concluded during scientific research. In a study of 3000 participants, subjects who frequently sniffed these foods were less hungry and had lost more weight, averaging 30 pounds each. A hypothesis advanced by the researcher is that sniffing these foods could fool the brain and make it believe that food has already been eaten, thus limiting the amount of food ingested later.
Flat stomach foods list, The virtues of green tea are as famous as they are numerous. A powerful antioxidant, the theine it contains also increases thermogenesis, thereby increasing the body’s energy expenditure. Replace sugary juices and drinks with green tea to limit your calorie intake and get a flat stomach.
15-Whole oat flakes
Completely satisfying, whole oats combined with water provide the body with a source of energy with slow and prolonged release, thus allowing better control of cravings. With its exceptional fiber content (11 grams for a portion of 100 grams), oats improve intestinal transit. Best of all, oats are a good source of iron and magnesium in particular.
16-Celery, broccoli, and carrots
Decorate your salad with pasta like broccoli, carrots, and tomatoes. For the same volume of salad, you will eat up to half the calories. Also add vegetables to your stir-fries, omelets and other vegetarian dishes. By doing so, you will limit the amount of other more calorie foods during your meal. You can also eat these raw vegetables between meals or as a starter to calm your hunger.
17-Tomatoes, zucchini, cucumbers, and water-rich foods
According to research from Pennsylvania State University, eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie intake. Other foods rich in water can help reduce the calories you eat before or during a meal, especially soups.
Hot peppers help burn calories more easily since they can raise body temperature for a short time. Also, eating spicy slows the rate at which we eat and makes meals more satisfying, thus limiting caloric intake and promoting a flat stomach.
Flat stomach foods list ,Grapefruit can help quell hunger and make you feel full because of the soluble fiber in it which takes longer to digest. Try to include it in your breakfasts, snacks, or even before a meal to limit the number of calories you eat throughout the day.
Konjac is a tuber commonly used in Asian cuisine. It is used to make pasta, such as shirataki vermicelli or Gohan pearls, for example. Once ingested, konjac takes volume and provides a feeling of satiety which can last a few hours. This tuber does not, however, offer vitamins or minerals to the body, hence the advantage of integrating it into a balanced diet rich in nutrients.
21-Almonds and whole nuts for a flat stomach
If they are caloric, almonds consumed in small amounts can help better control your weight. Rich in antioxidants and fiber, they help stabilize blood sugar levels and avoid cravings. Choose almonds in their shells and avoid commercial almonds, abundantly salted, oily or even coated with chocolate. By having to remove the nuts from their shells, you will limit the number of nuts, and in doing so, the number of calories you eat.
22-Whole rice and other whole foods
Flat stomach foods list, Choose whole foods over processed and refined foods. Also, whole rice contains twice as much fiber as white rice. Eating whole foods also helps to better control blood sugar and contributes to the feeling of satiety.
Quinoa promotes weight loss and can help you get a flat stomach because of its high protein and fiber content. For 100 grams of cooked quinoa, there are 8 grams of protein and 5 grams of protein. It also contains fewer carbohydrates than other starches and provides a more lasting feeling of satiety. Even better, it contains iron, zinc, selenium and vitamin E.
Peanut butter is rich in protein, vegetable fat, and fiber, thus generating a satiety effect. Peanuts also contain good fats that help rebalance cholesterol levels. In a study at Purdue University, it was discovered that peanut butter calmed appetite two hours more than a high-carbohydrate, low-fiber snack. At lunch, swap butter, margarine or chocolate spread for peanut butter to calm your cravings until dinner time.
25-Skinless turkey breast
A 125 g piece of turkey provides about 120 calories. Turkey is essentially a protein food – 30 g provides 5 g – and low fat – ½ g of fat for the same amount. However, the industrial turkey sold at the deli counter is very rich in sodium and food additives.
Flat stomach foods list ,An embroidered melon provides about 200 calories. It is also very rich in potassium and vitamins A, C, and B6. Thanks to its high water and fiber content, it satisfies the appetite. Cut a half-melon into small cubes and snack on it throughout the afternoon. And to make it a more supportive snack, accompany it with a source of protein.
27-Popcorn for a flat stomach
Corn is a whole grain with a good source of fiber and few calories. One cup of popcorn provides 1.2 grams and 30 calories. Eat it plain, or with a little salt and olive oil. Even better, by seasoning it with black pepper, chili, garlic flakes or other spices, you can create amazing flavors without adding a single calorie.
28-Plain Greek yogurt for a flat stomach
Greek yogurt is an excellent source of protein. A 100-gram serving provides 10 grams of protein and only 59 calories. Choose plain Greek yogurt over sweet yogurt. The sugar in these yogurts can quickly boost the calorie count. Buy plain yogurt and prepare it with the healthy ingredients of your choice: muesli, dark chocolate or cocoa beans, a spoonful of jam or crushed fruit. Greek yogurt is also an excellent substitute for mayonnaise and sour cream.
Flat stomach foods list ,Free of chemicals and preservatives, homemade salsa couldn’t be healthier: no saturated fat, lots of fiber and a good mix of vitamins and minerals. Commercial salsas are sometimes very high in sodium. For a flat stomach, replace rich condiments with homemade salsa. For example, garnish your chicken breasts, potatoes, pasta, and pork. If you like spicy dishes, you will get another benefit: you will eat more slowly.
30-Cabbage and other green vegetables for a flat stomach
Kale, kale, Swiss chard, and other dark green vegetables are nutritious and low in calories. Experts say they are among the healthiest foods there is. They are rich in fiber, minerals, vitamins, and antioxidants. According to recent scientific studies, starting a meal with a salad of fresh vegetables would limit the number of calories ingested during the meal. In this sense, consuming these foods in abundance will help you get a flat stomach.