The recipe for a flat stomach is simple, according to diet researchers.
Put each meal together with protein, fat and a few “slow digesting carbohydrates”. It lowers the insulin level – and then your body automatically starts to remove the fat from the stomach. See here how.
1. LIMIT FAST CARBOHYDRATES
If you eat too many fast carbohydrates such as white bread, juice and sugar, the insulin hormones rush around in the body and cause the female body to deposit fat in the same places as men, namely on the stomach instead of on the thighs and butt. Therefore, replace the fast carbohydrates with good, slow carbohydrates if you want to lose belly fat.
Eat rye bread, bran biscuits, elf bread, stone age bread, tortilla pancakes, whole grain pasta and rice. Slow carbohydrates are better absorbed by the body but still need to be burned, so you can’t eat a whole packet of rye bread. The best thing is to eat lots of greens instead of rice, bread and pasta.
You can also eat fruit, but fruit sugar is full of carbohydrates, so you have to think twice.
Do not eat fruit alone. Instead, cut up an apple for a salad, eat berries on top of your breakfast, or grab a handful of nuts with the fruit in the afternoon. Otherwise, the carbohydrates jump directly into the bloodstream and signal the body that it is ready for battle. And if you just sit still in the office, the body stores the fat instead.
2. EAT PLENTY OF FAT
If you want to get rid of your stomach, paradoxically, it also applies to eating plenty of healthy fat e.g. avocado, mayo, olive oil, nuts, seeds and fatty fish. The monounsaturated fat (MUFA) lubricates the cell doors so that they open up better for sugar, lowers insulin and thus causes the body to remove the fat on the stomach.
You have to eat copious amounts; otherwise, it won’t work. Eat, e.g. 20 almonds for breakfast, 2 tbsp. olive oil pesto for lunch, 20 nuts in the afternoon and an oil shot in the evening. But remember that when you increase your intake of MUFA, it is essential not to consume fast carbohydrates on the side because then you will gain weight instead.
3. GET FULL OF PROTEIN
Protein must be the basis of your meals. Make sure you always have meat, fish, dairy products or cheese on your plate.
The proteins are primarily for you to feel full. And at the same time, it has the luxury of increasing fat burning, even when you are sitting still.
Go for protein from meat, poultry, fish, shellfish, eggs, dairy and cheese.
4. SUPPLEMENT WITH FUNCTIONAL TRAINING
You can easily lose weight by following dietary principles alone, but exercise is a quick shortcut. Because when you strain your muscles, you open a back door where the sugar can enter the cells. The back door is open for the longest time during strength training, as you stress the muscles in a special way.
If you are already running or spinning, you just have to keep doing it, but otherwise, functional training with high intensity for a short time is the most effective in getting a flat stomach.
Hard training with kettlebells or elastic bands for 20 minutes three times a week is the ultimate exercise in terms of getting a flat stomach. In addition, you can also look forward to the fact that you will have beautifully toned arms, lift your butt and retrain the muscles that hold the whole body.