Flat stomach diet
Want to beat the bloat and unveil a flat, toned tummy? TOP personal trainers has a simple slimming strategy
Have you tried on your summer bathing costume yet? although it hasn’t cryptically shrunken within the wash, the probabilities area unit you’ll feel additional assured on the beach or by the pool with a rather praise tummy.
The good news is, you don’t have to be compelled to start associate extreme diet to shrink your belly. merely creating many straightforward menu tweaks will have a dramatic result on your viscus.
A sticky-outy tummy could have the maximum amount to try and do with excess water or gas because it needs to do with fat. So, the key to wanting and feeling higher quick is to win the war against bloating. How? All you need to do is follow this smart, two-step strategy for tummy victory.
Attack with probiotics
You’ve detected of probiotics – they’re the friendly microorganism that area unit essential for correct digestion. Not solely will a healthy gut bolster your system, it can even facilitate to forestall constipation and also the fermentation of food that ends up in gas. each constipation and gas will cause bloating, therefore countering them with probiotic foods is that the opening move
to a praise, leaner-looking abdomen.
The best thanks to get a dose of probiotics is to eat natural food. simply beware – some yoghurts contain hefty amounts of sugar, that might feed less-beneficial gut flora that probably makes bloating worse. Your best bet is to travel for natural, sugar-free probiotic yoghurts, or take probiotic capsules, typically labeled acidophilus.
Defend with prebiotics
Nope, that’s not a typo – if you haven’t detected of prebiotics, it’s time to urge acquainted with. consider them as food for your sensible microorganism – while not the help of prebiotics, your army of probiotics can’t survive and flourish. Prebiotics additionally facilitate probiotics in another way: they'll suppress the expansion of harmful microorganism in your abdomen. For an honest dose of prebiotics, tuck into wholegrains and high-fibre fruit and vegetables, together with onions, leeks, artichokes and bananas. Prebiotics area unit
also found in bittersweet chocolate and wine (score!), likewise as raw honey.
One of the foremost focused sources is Chinese gooseberry, though you are doing got to eat the skin, therefore it should be additional appetising to require a kiwi-based prebiotic supplement like Kiwi Klenz.
YOUR BEAT THE BLOAT MENU
Eat your thanks to a pleasing figure with these flat-belly meals
DAY 1
Breakfast
Quinoa porridge
Simmer 50g quinoa and 150ml skimmed milk in a pan for 5-10 minutes. Add ½ grated apple, 10g flame raisins, a pinch
of cinnamon and a drizzle of raw honey.
Lunch
Smoked salmon sandwich on rye
Spread 2 slices of rye bread with mustard, add 2 slices of smoked salmon, a handful of rocket and a squeeze of lemon juice.
Dinner
Fig and feta tart
Make a ‘pastry’ by mixing 25g grated carrot, ½ tablespoon of chickpea flour, 10g grated Parmesan cheese, 1 egg and
a pinch of paprika. Press into a baking tin and bake for 20 minutes. Top with 1 slice of prosciutto, 1 fig, quartered, 10g feta cheese and season. Bake for 20 minutes and serve with steamed broccoli.
DAY 2
Breakfast
Shredded Wheat
with banana
1 Shredded Wheat with 120ml skimmed milk, 1 tablespoon of probiotic yoghurt, 1 banana and a drizzle of raw honey.
Lunch
Brown rice sushi
Mix 75g cooked warm brown sushi rice with 20ml rice vinegar and ½ tablespoon of Xylitol sweetener. Place the rice on a sheet of nori seaweed and top with a few slices of red pepper and avocado. Roll the seaweed
into neat cylinders and slice. Serve the rolls with soya sauce.
Dinner
Baked sweet potato with baked beans
Bake 1 medium sweet potato in the oven
until it’s soft. Top with 1 small pot or can of low-sugar baked beans and 1 tablespoon
of probiotic yoghurt.
DAY 3
Breakfast
Fruity yoghurt crunch
In a tall glass, layer several spoonfuls of probiotic yoghurt with some sliced watermelon, blueberries, sunflower seeds and flaked almonds. Drizzle
a little raw honey over the top.
Lunch
Moroccan chickpea balls with beetroot dip
Soften ½ chopped onion and ½ garlic clove in a saucepan. Pop the onion and garlic into a food processor with 100g tinned, drained chickpeas, 20g wholemeal breadcrumbs, 1 beaten
egg, and salt and pepper. Process to form a dough. Roll the dough into
small balls and fry in a non-stick saucepan for 8-10 minutes. Serve with 100g probiotic yoghurt mixed with 100g cooked, chopped beetroot.
Dinner
Glazed vegetables with feta cheese
On a baking sheet, arrange a selection of sliced carrots, courgettes, vine tomatoes and red onion. Season, drizzle with 2 tablespoons of raw honey, and add 50g crumbled feta cheese. Bake
for 30-50 minutes until veggies are soft.
DAY 4
Breakfast
Yoghurt with kiwi fruit and berries
Top 1 small tub of probiotic yoghurt with ½ sliced kiwi fruit and a handful of mixed berries
of your choice. Drizzle with 1 tablespoon of raw honey.
Lunch
Broad bean soup
Soften ½ chopped onion and ½ chopped celery stick in a little extra virgin olive oil in
a saucepan. Add 250ml veggie stock, 25g brown rice, 100g frozen broad beans, a sprig
of thyme, and some salt and pepper. Cover and simmer for 15 minutes until the rice is cooked. Top with chopped mint.
Dinner
Japanese tuna parcels with wilted greens
Place a 150g tuna fillet in the centre of a piece of baking paper. Top with 1 teaspoon of grated, chopped spring onion and ½ chopped celery stick. Make a dressing with soya sauce and a dash of dry sherry. Drizzle over the fish, top with sesame seeds and fold the baking paper into a parcel. Bake for 10-15 minutes. Serve with brown rice.
DAY 5
Breakfast
Coconut French toast with warm berry compote
Mix 1 egg and 15ml skimmed milk. Dip 1 slice of wholemeal bread into the egg mix and sprinkle with shredded coconut. Fry until golden in a pan spritzed with olive oil cooking spray. Warm 50g mixed berries in a saucepan and serve on top of the toast.
Lunch
Lentil soup with wholemeal roll
Heat ½ carton of shop-bought lentil soup and serve with 1 small wholemeal roll on the side.
Dinner
Courgette tagliatelle
Soften ½ sliced red pepper, 40g frozen peas and ½ sliced fennel bulb in a saucepan. Add 40ml white wine and simmer for 5 minutes. Using a vegetable peeler, slice 1 courgette into ribbons. Boil in salted water for 2 minutes, drain and add to the veggies. Sprinkle with chopped parsley and pine nuts.
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