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Diet to get a Flat Belly

by Georgia Ede
Published: Last Updated on

Diet to get a flat stomach

This diet is aimed at those people who want to lose about 5 cm per month from their waist and feel bloated, or even for those people who are tired of dieting and do not lose their abdomen.

It must be added that this regime must be combined with some type of  aerobic exercise  and if not, at least one hour a day should be walked, in order to get rid of abdominal fat, it will be necessary to perform some type of exercise to burn more calories and that our body begins to burn the fat accumulated in the abdomen for energy.

In any case, it is important to know the causes of a swollen belly , because the causes can be several and very different, so below we explain what can help you in each case. Do not miss it, keep reading and get in shape with just a few tips that will help you a lot.

Keep reading and we will explain all the causes and how to remedy them to achieve a flat stomach.

The causes of a swollen belly

Mainly it is possible to distinguish three types of swollen bellies, with totally different origins and for this we are going to determine the differences between these three types of swelling.

  • The gases 

We can notice bloating due to the presence of gases , this type of bloating is characterized by being particularly very changeable. One day, you have a very swollen belly and the next day you feel lighter.

This pathology has an easy solution and we must take into account what foods cause us gas and as a consequence that annoying bloating, to try to consume them to a lesser degree in our diet.

On the other hand, we will have to do exercises to motivate the gastrointestinal movement and thus make the gases to be eliminated more quickly. We also recommend that you read our post on how to avoid gas? 

  • Fluid retention

We also advise you to try water kefir , a probiotic soda that helps eliminate gas . You have here all the information about water kefir and how to make it at home as well as its properties and benefits.

Another cause is the retention of accumulated fluids in the abdominal cavity, and oddly enough it occurs in many cases due to the lack of hydration of the body, so the body begins to store the little liquid that is ingested; For this reason, we must drink a lot of fluids, so that the body maintains the optimal level of hydration and toxins do not accumulate in it.

To do this, we recommend that you read about how to eliminate retained liquids? to help you put an end to this problem.

It is also very important to nourish the body with foods that help eliminate fluids such as pineapple or artichoke. Here we offer you the best natural drainage and diuretics . You cannot miss this post.

In these cases, you can use a cleansing diet to detoxify your body. To avoid that liquids do not accumulate, we must reduce sodium consumption, therefore do not abuse salt, add spices to your diet.

  • Accumulation of abdominal fat

The last cause of an enlarged abdomen is the accumulation of fat , for which we recommend a balanced diet like the one we offer below, combined with exercise so that our body balances energy consumption and expenditure.

While it is true, this is one of the most common problems, and its solution is easy to address by combining a good diet with physical exercise to burn fat . You can also help yourself with foods such as ginger, which helps burn fat and accelerate metabolism, which will allow you to burn more fat.

You can read the following post if you want to know more powerful fat burners that help you achieve your goal more quickly.

But we will have to exercise to lose the fat accumulated in the abdomen, if you want to know which exercises are best for you, here we leave you the best exercises to lose belly .

You can combine the diet with some  cleansing infusions such  as horsetail , which mobilizes urine, or dandelion, which purifies and is laxative.

You can also combine horsetail and fennel, these two herbs will be your new allies if you suffer from fluid retention.

You can also try the papaya diet, a very effective diet to burn abdominal fat.

Recommendations for the flat stomach diet

Preventing  bloating  and fluid retention is  key , as we have indicated previously, to decrease abdomen centimeters, although they seem like terms of the same meaning, they are not the same at all.

  • If you have fluid retention , you should  drink a lot of water , although it seems paradoxical, the best way to avoid retention is to drink, since this way the body will stop retaining such amounts of fluid, we will also eliminate toxins. You should drink at least 2 liters of water a day. The sage , can be of great help for these problems or ginger water or tea homemade pineapple we teach you to develop here .

It uses  aromatic herbs , as well as  garlic  or  onion that hardly provide sodium (one of the sources of retention) and provide a good touch of flavor to meals, another of the most common and one of those that most take care of our health. is ginger , here we leave you everything you need to know about ginger , a superfood available to everyone.

Avoid cold cuts,  red meat  and  organ meats .

Try to drink  semi- skim  or  skim milk .

  • If you have  bloating , caused by slow digestion or gas, you should try to  incorporate fiber into your meals  (fiber can be found in vegetables, fruits, legumes, nuts, and cereals), in this way you will get a greater bowel movement to improve constipation ; You should  eat 5 times a day,  but in small quantities,  chewing slowly  so as not to fill you with air and promote digestion.
  • Eat red meat only twice a week and  consume at least 5 times a day; fruits and vegetables.
  • Exercise to strengthen your abdomen, and combine it with cardio exercises to burn excess fat from your body.
  • Combine exercise with proper nutrition

Flat Belly Diet Weekly Menu

MONDAY
Breakfast
Two slices of whole wheat bread with tomato and olive oil and two slices of cold turkey. And two slices of pineapple natural or in its juice.
Midmorning
A low-fat yogurt with 2 walnuts and a horsetail infusion.
Meal
Grilled asparagus and peas with potato and a hard-boiled egg. Grapes
Mid afternoon
A whole wheat biscote with a piece of skim cheese and a kiwi.
price
Endives with onion and tomato with hake fillets and a skimmed yogurt.

 

TUESDAY
Breakfast
A glass of skimmed milk with 30 grams of whole grains and rolled oats and an infusion.
Midmorning
Two wholemeal toasts with olive oil. A red tea.
Meal
A cucumber and beet salad. Pasta with clams. An infusion.
Mid afternoon
One or two kiwis and a rooibos tea.
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Tomato salad and fresh cheese. Baked sardines and a skimmed yogurt.

 

WEDNESDAY
Breakfast
A glass of skimmed milk with 30 g of whole grains and oat flakes and a natural juice.
Midmorning
Two wholemeal toasts with olive oil. A red tea.
Meal
Cucumber salad with onions, endives and tuna; steamed mussels and a pear.
Mid afternoon
A whole wheat toast with diet jam and fresh cheese and an infusion.
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Cream of zucchini, leek and cheese. Grilled fish and a yogurt.

 

THURSDAY
Breakfast
A skimmed yogurt with 35 grams of whole grains or oat flakes and a piece of fruit.
Midmorning
A cereal bars and a horsetail infusion.
Meal
Grilled asparagus and cod with onion and a yogurt.
Mid afternoon
A natural grapefruit juice and two rice or corn pancakes with light cheese.
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Swiss chard with potatoes, onion and zucchini. Grilled tuna. 2 slices of pineapple.

 

FRIDAY
Breakfast
Two slices of whole wheat bread spread with low-fat white cheese or turkey, natural pineapple and an infusion.
Midmorning
A low-fat yogurt and four walnuts. An infusion of horsetail.
Meal
Aubergines stuffed with lean meat gratin and a skimmed yogurt. A slice of pineapple.
Mid afternoon
Skimmed yogurt with 2 dried figs or plums. An infusion of pennyroyal mint.
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Sautéed artichoke and carrot. Squid with onions and fresh cheese with tomato and basil.

 

SATURDAY
Breakfast
A skimmed yogurt with 35 grams of whole grains and a kiwi. An infusion.
Midmorning
Two wholemeal toasts with olive oil and a horsetail infusion.
Meal
Grilled chicken or turkey fillet. A grapefruit juice.
Mid afternoon
Two rice or corn cakes and a piece of fresh cheese.
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Lettuce, cucumber, tomato and onion salad. A piece of fruit.

 

SUNDAY
Breakfast
A skimmed yogurt with 35 grams of whole grains and a kiwi. An infusion.
Midmorning
Two wholemeal toasts with olive oil and a horsetail infusion.
Meal
Green salad, brown rice with vegetables and a low-fat yogurt.
Mid afternoon
Two rice or corn cakes and a piece of fresh cheese.
price
Vegetable broth with steamed salmon with vegetables and a cardamom infusion.

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