If you’re wanting a flatter belly, you are certainly not confined to just eating salad. Foods high in fiber are great for assisting with losing belly fat as fiber helps you to feel fuller for longer. Eating more soluble fiber has been linked to both losing belly fat and preventing belly fat gain. In this post, we are going to have a look at 15 foods that you can eat that will help you on your journey to achieving your goal of having a flat stomach.
More Than Just A Cosmetic Goal
Having a flat stomach is about so much more than just a cosmetic goal. It can often indicate better overall health. A larger waist size can increase your risk of certain health conditions such as having a fatty liver, developing heart disease, diabetes, and various chronic diseases. People with a flat stomach have been shown to at a lower risk for these. Aside from these medical reasons – a flatter stomach can promote your mental health and well-being – as it will likely improve your confidence levels and the way that you feel about your body. Self-discipline, when it comes to eating and also exercising, can be so rewarding to our brains as we begin to see our hard work paying off.
Now that we have established that wanting a flatter stomach can be about so much more than just our appearance – let’s take a look at the foods that can assist you in achieving that flat belly!
Avocados
Creamy and nutrient-rich, avocados are a flat-belly powerhouse. A great provider of healthy monounsaturated fats and nearly 10 grams of fiber per fruit, they will help keep you feeling full and satisfied. You can incorporate them into salad, or enjoy them spread on some whole-grain toast for a tasty treat.
Pro Tip: Making guacamole with avocados can provide a tasty dip packed with nutrients, enhancing your overall meals.
Greek Yogurt
Greek yogurt is a probiotic-rich food that has shown to be crucial for gut health. It contains about 20 grams of protein per serving, promotes a feeling of fullness and helps control cravings. You can also mix in some fresh berries and a sprinkle of nuts for added flavour and crunch!
Nuts and Seeds
Almonds, walnuts, and chia seeds are all great sources of nutrients and healthy fats. Just 28 grams of almonds can provide you with 6 grams of protein and 3.5 grams of fiber. These snacks can help curb cravings and keep you energized throughout the day. Just remember to watch your portion sizes, as they are quite calorie-dense.
Leafy Greens
Spinach, kale, and other leafy greens are great because they are jam-packed with vitamins while at the same time being low in calories. For example, 100 grams of spinach contains just 23 calories and provides your body with both iron and calcium. You can toss them into smoothies, salads, or stir-fries to incorporate them into your meals to effortlessly increase your intake of essential nutrients and fiber.
Berries
Berries – a flat bellies best friend. As well as containing a high amount of antioxidants – strawberries, blueberries, and raspberries are absolutely delicious and are low in calories. To give an example, one cup of strawberries contains only 49 calories but provides about 3 grams of fiber. You can use these to sweeten your yogurt, or enjoy them as a refreshing snack anytime!
Oats
Not only are oats are a brilliant breakfast choice that’s rich in fiber, they can also help regulate cholesterol and blood sugar levels! A half-cup serving of dry oats contains about 4 grams of fiber and will keep you feeling full for longer. You can top your oatmeal with fruits, chia seeds and nuts for an added health boost!
Eggs
Eggs are such an incredible source of high-quality protein and they also provide essential nutrients. One large egg contains about 6 grams of protein and can help to suppress feelings of hunger. You can boil, scramble or poach them as a versatile meal or snack option at anytime throughout the day.
Sweet Potatoes
Sweet potatoes are a good source of fiber and are lower on the glycemic index compared to regular potatoes. One medium sweet potato has approximately 115 calories and provides you with about 4 grams of fiber. You can bake or mash these, or slice them into fries for a healthy, low-calorie side dish.
Salmon
Salmon is high in omega-3 fatty acids, which have been shown to help speed up the metabolism. One 3-ounce serving of cooked salmon contains approximately 22 grams of protein and is incredibly nutritious, making it another great option. Grill or bake it for a filling meal that will also benefit your heart.
Quinoa
Quinoa is a complete protein that offers all nine essential amino acids. One cup of cooked quinoa provides you with about 8 grams of protein and 5 grams of fiber. You can use it as a base for nutritious salads or have it as a substitute for rice to enhance your meals.
Green Tea
Green tea is such a simple way to boost your metabolism and burn fat. The catechins contained in green tea can increase fat burning in the body by up to 17%. You can replace sugary drinks with some refreshing green tea to aid you in your flat stomach goals.
Citrus Fruits
Oranges, lemons, and grapefruits are low in calories and high in vitamin C. One medium orange contains about 62 calories and helps to promote digestion. You can enjoy citrus fruits fresh or add them into a glass of water to add extra flavour and avoid bloating!
Garlic
While garlic is widely known as being a flavourful addition, it also offers digestive benefits and anti-inflammatory properties. Adding raw garlic to your meals can help with your metabolism and is said to possibly even reduce bloating.
Apples
An apple a day can indeed keep the doctor away! Apples are high in fiber, offering around 4 grams each. You can eat them fresh or slice them and add them into your salads for added flavour and texture.
Legumes
Legumes, such as lentils and chickpeas, are rich in both protein and fiber. One cup of cooked lentils contains around 18 grams of protein and can also help stabilize blood sugar levels. You can add them to salads, soups, or implement them into your main dish.
These 15 foods for a flat stomach not only pack in nutrition to help give your body what it needs to thrive and become healthier, but are also incredibly tasty. You will want to keep sugary foods to a minimum, as well as certain carbs such as white bread and pasta, and focus on eating foods high in fiber, as fiber keeps you feeling full for longer. Another aid to help you in achieving your goal is regular physical activity, such as cardio or weight training.
Incorporate the foods listed above into your diet and notice the difference in not just the look of your stomach, but also in the way you feel about yourself.
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