Belly fat can cause you to lose your confidence in your body. However, there are different ways in which you could reduce your belly bloat. Beating bloat, easing digestion, and bringing back your flat belly can be achieved with a few simple food swaps and lifestyle tweaks, according to Prevention. Incorporate the following flat belly foods and menu swaps into your routine. What kind of food swaps would we have to make?
Whole wheat bread instead of white bread
Loading up on white bread, pasta, or sugary baked goods will lead to feeling bloated in the stomach, according to the website Prevention. The body breaks refined carbs down into glucose, or sugar, very quickly. Some of that glucose gets used as energy, but whatever you don’t need right away, gets stored in the muscles and liver for later. This leads to water retention, which can leave you feeling puffy. Swap refined carbs for complex ones like whole grains or sweet potatoes. They’re higher in fiber and don’t prompt the body to store as much water, so they’re less likely to cause bloat.
Dry oats instead of cereal
It is often claimed that eating plenty of fiber can help with weight loss. This is true, but it’s important to keep in mind that not all fiber is created equal, states the U.S National Library of Medicine. It seems to be mostly the soluble and viscous fibers that have an effect on your weight. According to the website Health Line, these are fibers that bind water and form a thick gel that “sits” in the gut. This gel can dramatically slow the movement of food through your digestive system, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.
Green tea instead of coffee
A latte might give you a boost, but it’s not doing your belly any favors, states the website Prevention. Some coffee drinks can be sweetened with high fructose corn syrup or agave nectar, which both contain fructose. But, large amounts of fructose can be tough to digest, resulting in gas and bloating. Trade the fancy drink for a simple, sugar-free pick-me-up like green tea.
Fish instead of processed meat
Protein is the most important macronutrient when it comes to losing belly fat, according to Health Line. One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat. Another study reveals, that protein was linked to significantly reduced risk of belly fat gain over a period of 5 years. Make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat and dairy products. These are the best protein sources in the diet.
Sources:
https://www.prevention.com/weight-loss/diets/a20438207/best-foods-to-eat-and-avoid-for-a-flat-belly/
https://www.ncbi.nlm.nih.gov/pubmed/22845031
https://www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat#section4
