Summer is just around the corner, and there can be no better time than this to think about a diet. Try a diet for a flat stomach and see the difference in volumes before and after. And in the end, you will become women who fit in trendy jeans and started to brag about what many dream of - a flat belly.
So it's time to roll up your sleeves to get your dream belly by following these simple diet rules for a flat stomach for a week.
Remove junk food
Caffeine, refined sugar, alcohol and canned, processed foods. If you remove these four components from your life, you can realize your dream of a flat stomach. One of the biggest enemies of a flat stomach is harmful foods that cling to the body and make fat loss difficult.
Pamper yourself
This is already a feat that you resist unnecessary food cravings, but a small treat will not do any harm. Enjoy a meal once a week, whether it is pasta, chocolate dessert or something delicious, it really helps to speed up the metabolism.
Drink fish oil
Fish oil is loaded with omega-3 fatty acids, which are essential for the human body. It must be included in the diet. If it is not possible to consume sardines and salmon fish directly, pharmacies have a lot of fish oil supplementation. These drugs contribute to the burning of fat reserves, thus leading to a flat stomach.
Avoid eating in the evening
“Eat breakfast like a king, lunch like a prince, and dinner like a beggar.” Dinner is something that should be as light as possible, because at this time the digestive system is preparing for "closure".
8 replacements to help you lose weight
Simply replacing certain foods with their healthy versions can actually make a difference. This can help in getting the perfect belly with less effort. Try the following tips on how to make a flat stomach diet.
Say goodbye to soda
When we talk about carbonated drinks, the only thing they bring with them, in addition to taste, is gas. These drinks actually “fatten” the stomach. Change soda to drinks such as green tea and freshly squeezed juices.
Vegetables
Vegetables are incredibly healthy and should be an integral part of the diet. But the body spends more energy to digest raw vegetables. So it’s better to eat steamed vegetables instead of raw ones. This will reduce the extra effort that the stomach and gastrointestinal tract must exert to digest raw vegetables.
Less salt
Water retention causes bloating. And since salt is a substance that accumulates water, it also contributes to excess fat.
Probiotic Yogurt
Love probiotics such as Greek yogurt or bio-yogurt. This will help satisfy sugar cravings without adding extra pounds. It will also improve digestion and prevent bloating.
Drink more fluids
Fluid is essential for a healthy body. Especially when it comes to bloating, hydration really helps. And what could be better than water? Consume at least 8 glasses of water (approximately 2 liters) to get a healthy, disease-free body.
Avoid chewing gum
Many have a bad and strange habit of chewing something over and over again. To satisfy this craving for chewing, they often eventually switch to chewing gum, which does not benefit the body at all. Try replacing this habit, for example, with chewing dry fruits or nuts, such as almonds, which will help reduce your cravings for chewing and also provide the body with healthy nutrients. But do not abuse nuts and dried fruits, they are very high-calorie.
Eat fiber
This is an amazing thing when it comes to helping digestion. Organic fiber cereals prevent constipation and help you get a flat stomach quickly if you regularly eat it for breakfast. Replace traditional cornflakes with high fiber oats, and a flat stomach is just around the corner.
Nutrition plan
Follow this diet menu for a flat stomach for a week. It will be impossible not to notice changes in the direction of decrease in the volume of the waist and abdomen. It is suggested to start at the weekend, so that there is time to get used to the diet.
Day 1
Breakfast: scrambled eggs (made from three egg whites and 75 g chopped bell pepper or paprika, mustard and spinach).
Snack: 100 g chicken with ½ red pepper.
Lunch: one fried chicken breast, mixed lettuce, red pepper, green beans and ¼ tablespoons of olive oil.
Snack: turkey breast fillet 100 g with ¼ cucumber.
Dinner: 100 g grilled chicken breast fillet with steam (or boiled) broccoli.
Day 2
Breakfast: baked chicken breast.
Snack: 100 g of turkey breast and ½ green pepper.
Lunch: Baked haddock fillet with mixed green salad, with olive oil - ½ tablespoons.
Snack: turkey breast 100 g with 75 g steamed broccoli.
Dinner: one salmon steak with chopped dill and green beans (preferably steam).
Day 3
Breakfast: 100 g smoked salmon, as well as spinach.
Snack: 100 g chicken breast fillet with ½ yellow pepper.
Lunch: one fried chicken breast with salad and ½ tablespoons of olive oil.
Snack: 100 g turkey fillet with ¼ avocado.
Dinner: one piece of beef 100 g (can be replaced with turkey or chicken), steamed broccoli and spinach.
Day 4
Breakfast: scrambled eggs (one whole egg, two squirrels), tomatoes, green beans.
Snack: 100 g of turkey with ¼ cucumber.
Lunch: baked cod fillet with salad, tomatoes, spinach and ½ tablespoon of olive oil.
Snack: 100 g chicken breast with ½ fried zucchini.
Dinner: 100 g chicken breast cooked with butter ½ tsp.
Day 5
Breakfast: 200 g of turkey breast with ¼ avocado and ¼ cucumber.
Snack: two hard boiled eggs with ½ red pepper.
Lunch: 150 grams of grilled shrimp with green salad and tomatoes, ½ tablespoon of olive oil
Snack: 100 g turkey breast with five almonds.
Dinner: 100 g chicken breast with steam broccoli.
Day 6
Breakfast: haddock fillet (grilled or baked) with fried pepper and zucchini.
Snack: 100 g chicken with one tomato.
Lunch: 150 g of turkey with green salad, steam broccoli with olive oil (½ tablespoon).
Snack: 100 g chicken with five pecans.
Dinner: 150-200 g of steak served with green beans and steamed broccoli.
Day 7
Breakfast: steamed omelet of three proteins, tomatoes and spinach.
Snack: 100 g of turkey with five Brazil nuts (can be replaced with any other).
Lunch: 150 g of chicken breast with green salad and green beans for a couple.
Snack: 100 g of turkey with ¼ cucumber.
Dinner: turkey breast (grilled, skinless) and broccoli.
Water sassi
A diet for a flat stomach and waist promises to help lose 4 kg per week and reduce the volume of the waist and abdomen. The diet menu consists of minimally processed foods rich in monounsaturated fats. Special water, named after one of the authors of the diet - Cynthia Sassi - occupies a prominent place in the first four days of the diet. This is a combination of peppermint, ginger, chopped cucumber and water.
The first four days of a diet for a flat stomach and sides are aimed at getting rid of bloating and water retention, which make you feel swollen and fat. A diet of about 1,200 calories daily, with an emphasis on lean proteins such as turkey and haddock, fresh vegetables, whole grains and monounsaturated fats, including nuts. In addition to taking a short walk after each meal, to ease digestion, you need to drink 2 liters of Sassi water daily.
Recipe
The drink consists of approximately 8.5 cups of water mixed with 1 teaspoon of grated, fresh ginger root, cucumber, lemon slices and fresh mint leaves. For four days, make one drink in the evening and leave it overnight in the refrigerator, and then drink it the next day.
Benefits of Sassi Water
Ginger in water, according to the authors of a diet for a thin waist and flat stomach, “calms” the gastrointestinal tract. Ginger relieves nausea and has antioxidant and anti-inflammatory properties. It has been used for hundreds of years as a flavoring and medicine for diseases such as the common cold, arthritis and hypertension. Fresh peppermint and lemon also help digestion and prevent the "bloating" of the stomach. Cucumber and other ingredients help add flavor to the water.
Water as a diet motivation
The authors of this excellent flat stomach diet recognize that the first few days of the diet can be quite complicated. They cite Sassi's water as a symbol of this new way of life. Since water needs to be done every day, this serves as a reminder of a dietary commitment.
How does a diet work?
Each day there will be four to five dishes that make up a tight list of acceptable dishes and drinks. This means that cucumbers, tomatoes, skim milk, olive oil, nuts, chicken breast, turkey, haddock and fresh or dried basil will be the main diet for a flat stomach. There will also be 2 daily liters of home-made Sassy Water, which, according to the authors, "help soothe the gastric tract." It contains ingredients such as ginger, cucumber and mint leaves. Forbidden: alcohol, coffee, tea, cocoa and sour fruit juices, chewing gum.
Dishes are built around protein, whole grains, fruits and vegetables. Although, based on the sample menu, you can create your own dishes, but they should be the same calorie and nutritional value as in the proposed menu.
A flat stomach diet explains what and when to eat. However, adhering to a strict dietary schedule - a meal or snack every four hours - can be difficult for busy people.
Several books have been released: “Diet for a Flat Belly! Family Cookbook ”and“ Cookbook ”, they contain recipes for breakfast, lunch, dinner, dessert and snacks. Choices range from spaghetti crabs to sweet and sour blueberry parfait. All recipes include calorie, protein, carbohydrate, fat, saturated fat, cholesterol, sodium, and fiber information.
Check the restaurant's menu in advance to find dishes that are most similar to dishes in the book. Choose safer ones such as leafy greens, raw vegetables, fried chicken or salmon, and balsamic vinegar. It is recommended to refuse alcohol.
Nutrition experts emphasize the importance of satiety, the satisfied feeling that should be after eating. In principle, hunger on this diet should not be. Foods in the diet for a flat stomach help slow down digestion, while maintaining a longer feeling of fullness.
Health and Nutrition
This program revolves around foods rich in monounsaturated fatty acids, such as nuts, olive oil and avocados, which are combined with fruits, vegetables, legumes, whole grains and fish. The experts were impressed with the nutrition and security plan. They also did not agree with serious side effects or health risks.
What is the role of exercise?
Highly recommended but not required. A diet for the waist and flat stomach describes an optional plan, including training descriptions, intensity, and duration. They recommend cardio exercises, strength training for building muscles and increasing metabolism, and exercises focused on the press and sides.