A flat stomach is the dream of many women, but it does not necessarily mean that they are overweight.
The waist area expands as a result of stress, which also contributes to intestinal disorders.
So what should you do to effectively lose weight, get rid of flatulence and edema? Scientifically proven dietary tricks will help.
How to Lose Weight with Diet
The abdominal and waist area is an area where fat tissue is deposited especially easily. This is due not only to genetic predispositions, but also to lifestyle.
Certain habits cause you to gain weight in your midsection.
This situation is especially aggravated by excessive and chronic stress, lack of sleep, failure to follow a nutritious diet and increased doses of caffeine.
Certain foods also contribute to the belly fat effect - mainly sweets and sweetened drinks, which provide excessive amounts of calories.
If they also contain processed vegetable fats and similar components rich in saturated fatty acids, they further contribute to weight gain.
Eating sugars increases the secretion of insulin, while this hormone activates the process of fat deposition.
Therefore, its high level contributes to weight gain and, in addition, causes an increase in blood sugar levels, which, in turn, contributes to hunger pangs.
It is important to remember that artificial sweeteners used in stores disrupt glycemia even more than sugar (or the commonly used glucose-fructose syrup, which is even more unfavorable for metabolism), causing greater weight gain. Therefore, it is worth choosing only natural sugar substitutes.
So, to get a flat stomach, you should say goodbye to industrial sweets and drinks. However, this does not mean that all sweets are forbidden.
You can eat fruits, homemade baked goods made from natural ingredients and healthy snacks or desserts from the store - however, it is important that they contain only healthy ingredients and not too much sugar, preferably up to 5 grams per 100 grams of product.
Usually, ten days is enough to get used to the less sweet taste and wean yourself off sweets.
However, on a daily basis, it is worth choosing products with a low glycemic index, that is, those that do not cause sharp jumps in blood glucose and insulin levels. How to recognize them? They are maximally processed!
Food for a slim belly
A diet for a flat stomach should consist of minimally processed foods and, preferably, home-cooked meals where we can control their composition and cooking method.
The daily menu should include appropriate amounts of ingredients such as:
- fiber - indigestible compounds from plant foods facilitate digestion, counteract constipation, provide increased satiety after meals and suppress excessive appetite. Compounds contained in dietary fiber feed the beneficial microflora of the large intestine and make us digest carbohydrates and absorb simple sugars more slowly, which helps reduce insulin secretion and gain weight;
- probiotics - beneficial microbes support intestinal health, immunity and mood, as well as a slim figure, as they help to use fewer calories from food. Probiotic bacteria available in encapsulated form (strains with specific, proven action), as well as beneficial lactic acid bacteria are found in unpasteurized silage.
- potassium - an element that has an antagonistic (opposite) effect in relation to sodium, helps to get rid of the latter from the body, and along with it - from the excess water retained by it. Its source is vegetables (also in the form of juices, but without salt) and fruits, especially dried;
- green vegetables - plant products of this color contain chlorophyll, which has a strong detoxifying effect and neutralizes excess acidic compounds, and in the intestines - reduces the processes of decay, which are the source of gases and flatulence;
- herbs - in addition to chlorophyll, they also contain vitamin C and compounds that promote digestion, especially of fats, and reduce gas formation. They also help reduce the amount of salt in dishes without losing their attractive taste;
- water - a lack of water in the body contributes to its retention as a reserve, and therefore to the formation of unsightly swelling of the body. Therefore, its level should be constantly replenished during the day, and also alternated with tea (with herbs and spices) - these additives are known to reduce gas formation.
Earlier we reported on how to remove cracked heels .
Expert: Elena Gutyro
