The path to fabulous abs begins at your plate. From foods with toning and trimming powers to sneaky ingredients that add centimeters, here’s Flat-Ab Foods you should eat and foods to delete, also get the tummy-tuck easy diet at the end.
Food To Delete
This is one of your biggest flat-ab foes! Cut out fructose (in fruit juices, fizzy drinks, energy drinks and natural sweeteners such as honey and agave syrup) and sugar alcohols (in sugarfree gums, mints and sweets). The bacteria present in the large intestine ferment these sugars, which causes flatulence and bloating.
A sprinkle is fine, but excess makes you puff up and retain water around the middle. Most of us eat twice as much as we should. You should try to eat no more than 1 500mg a day – that’s between ½ and ¾ of a teaspoon.
• ‘Windy’ Foods
Cabbage, cauliflower, onions and legumes like chickpeas, baked beans and kidney beans are known as ‘windy’ foods, as our bodies take longer to digest these, resulting in a build-up of wind and bloating.
• Packaged Foods
Make a point of avoiding anything that comes out of a tin, can or bottle. Processed foods such as flour, white rice, pasta, sugary cereals and salty snacks are loaded with sodium, which is commonly used as a preservative to increase the shelf life of packaged foods. This high sodium content leads to water retention and to bloating.
Flat-Ab Foods To Eat
A cup of yoghurt encourages the growth of digestion-friendly, healthy bacteria and wards off bad bacteria that slow down digestion and cause belly inflammation. Opt for probiotic yoghurt and avoid flavoured ones, which are loaded with sweeteners. Add fresh fruit instead.
The healthy monosaturated fatty acid in avocados helps beat the bloat and makes them the ultimate fat fighters. The fat content in this rich fruit (about 10g in half an avocado) stops the blood sugar spikes that signal your body to store fat around your midsection. Plus, the high potassium helps your body shed excess water weight and prevent fluid retention. Your belly can hold on to extra fluid if the levels of minerals that control the amount of water in your body are not at optimum levels.
A sluggish digestive system distends your belly and can slow down your race to flat abs. Start your day with a hefty dose of fibre. Add insoluble fibre like wholegrains, nuts and vegetables, and soluble fibre found in oatmeal, legumes and psyllium husks to your diet. The two work together to stabilise blood sugar, keeping you full for longer.
Think of them as tiny soldiers that safeguard your body against external and internal attacks. Berries facilitate gastric motility and improve blood flow, and their fibre content keeps bloating in check. Blackberries and blueberries top the antioxidant chart and help fuel your fitness regimen by delivering blood to the muscles, enabling them to work harder.
• Red Wine
One of your body’s responses to stress is to store extra kilojoules, especially around the belly. Reduce the stress hormone by having 110ml of red wine.
The Tummy-Tuck Diet
Breakfast: Oats sprinkled with sunflower seeds and a bowl of pawpaw.
Mid-Morning Snack: A handful of nuts, like macadamias and walnuts.
Lunch: A bowl of cooked veggies and a bowl of probiotic yoghurt.
Teatime snack: Peanut butter or olives on rye toast.
Supper: Salmon with herbs and a bowl of cooked spinach.