Tuesday, October 27, 2015

How To Get A Flat Stomach In Just 24 Hours

How to get a flat stomach in just 24 hours
by: Anucyia Victor


Trying to beat the bloat in a day? Eat five times, drink six to eight glasses of water, and chew each mouthful of food until it almost turns to liquid, nutritionists advise.

You should also avoid chewing gum, steer clear of beans, roots vegetables and pulses, and cut down on salt.

Remember to incorporate foods such as kale, egg whites and yogurt, all which speed up metabolism, to your diet.
Lovisa Nilsson in-house nutritionist at Lifesum said: 'In general, foods that are rich in fibre and proteins can speed up your metabolism naturally, such as egg whites, milk, yogurt, kale and grapefruit.'
But it is as much about what you avoid as it is about what you eat.
Shauna Wilkinson from Nutricentre said: 'To reduce bloating the main foods to avoid are sugar, wheat, caffeine and alcohol as these are the ones most likely to cause bloating and weight gain.

'By cutting these out, drinking more water and eating more lean proteins you’ll also help balance your blood sugar levels, which means you’ll have a steady amount of energy to help stop those cravings for unhealthy, fattening foods like crisps, sweets and chocolate.'
And it is important to pace yourself when eating; rush and you may end up consuming more calories.
Shauna explained: 'Chew each mouthful until the food is almost liquid; not only will this help to ensure that the food is properly digested, but it will also help you to eat slowly and enjoy your food, so can prevent you over eating.'

It will also help you feel lighter, more focused and more energetic too.'
If you're pressed for time and need to get in shape very quickly, Lovisa's one-day healthy eating plan (below) will go some way to helping shed the bloat.
She said: 'Never skip breakfast; you want to keep your energy levels up until lunch, so it is important to fuel up on good protein.'

BREAKFAST

Simple carbohydrates burn quickly and make you feel lethargic and tired when your sugar level dips after consuming.

Eggs, smoked chicken slices, almonds or cottage cheese are great options for this.
Lovisa said: 'A study showed that people who ate eggs in the morning felt less hungry throughout the day than when eating carbohydrates like bagels.'
Whole grain such as oatmeal is a great way to kick off your day.

It contains fibre, a healthy plant-based protein, vitamins and minerals that have several health benefits such as helping with the digestion.
She continued: 'You should try to consume 25 to 35 grams of fibre per day. Add some dark berries such as blueberries to your porridge, as they contain powerful antioxidants and loaded with fibre.'
Natural almond butter is a great alternative to commercially sold peanut butter because it is not processed and has no added salt, sugars and fats.


MORNING SNACK

Unsalted nuts, such as almonds and cashews, contain healthy fat, and act as superstores for nutrients, packed with protein, fibre, and iron.
Lovisa explained: 'According to research in the journal, American Journal of Clinical Nutrition, monounsaturated fats that is found in nuts keep inflammation low, lead to a healthy heart but can also help to keep belly fat at bay, and aid in keeping your stomach flat'
Vegetables are also low in fat, and for example celery helps to reduce toxins and water in your body.
She continued: 'By eating small meals often you can make sure you keep your blood sugar levels steady and your metabolism going. It is recommended to eat filling, fibre and protein rich snacks such as fruit, nuts and natural yoghurt.'


LUNCH

It is important you have a healthy and substantial lunch though that will take you through to the afternoon.

Your salad should be based on dark leafy greens such as spinach or kale, which is a good source of calcium and very low in calories.

You should also add a complex carbohydrate source such as brown rice or quinoa, which is rich in fibre and vitamin B that helps to burn calories.
Lovisa said: 'Make sure to get a healthy fat and protein source such as salmon or egg, and half the plate of colourful vegetables peppers, asparagus, tomatoes and avocado.

'Tomatoes are great fat-fighting foods as they reduce inflammation and water retention in the body and help to regulate metabolism.'
Lemon and olive oil vinegar can help to reduce hunger and the chemical found in olive oil can help to breakdown fats. While sunflower seeds are full of dietary fibres that will keep you full for longer.


AFTERNOON SNACK

Natural yogurt has good probiotic bacteria that helps with the digestive system and you will feel less bloated, which can keep your stomach looking flat. Sprinkle cinnamon or ginger, which will increase the metabolism and helps with digestion.

Cucumber, just like watermelon, reduces water retention and bloating in the body.


DINNER

For dinner you should opt for lean protein like salmon. It is also rich in omega 3-fatty-acids. Sauteed spinach is a good source of calcium and is low in calories. And certain foods, including garlic, green tea, chilli peppers, soy foods, grapefruit and ginger, are believed to increase your metabolism and create a healthy gut, which in turn helps to achieve a flatter tummy. A healthy salad or vegetable mix including fennel is detoxing and has great dietary fibres that aid digestion.

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