flat tummy STOMACH belly abdominal

THE BASICS OF THE FLAT BELLY DIET
COMMENTS
Apr 21, 2011 | By Heather Topham Wood

Photo Credit nuts on the nut-tree leaves image by Maria Brzostowska from Fotolia.com
The Flat Belly Diet is an eating plan based from a book by the same name and co-authored by Liz Vaccariello and
Cynthia Sass. The diet is modeled on a traditional Mediterranean style of eating, states the Every Diet website. Before
starting the diet, check with your doctor to ensure that the eating plan is suitable for you.
FOUR-DAY JUMPSTART
If you want to lose weight fast and reduce water retention, you can follow the four-day jumpstart portion of the plan.
During this period, you avoid any drinks that cause bloating, such as caffeinated beverages and alcohol. You must
also drink an entire pitcher of the diet’s “Sassy Water” each day. The water is made from a combination of water,
grated ginger, peeled cucumbers, sliced lemons and spearmint leaves.
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FOUR 400-CALORIE MEALS
By eating four times over the course of the day and consuming smaller meals, you are staving off hunger pangs.
According to the authors of the Flat Belly Diet, eating four times every few hours helps stabilize your blood sugar
levels.
MONOUNSATURATED FATTY ACIDS
Monounsaturated fatty acids or MUFAs as they are referred to on the Flat Belly Diet, is a large part of the eating plan.
At each meal, you are required to have a serving of a MUFA. The MUFA ideally replaces saturated fat usually found in
your meals. Examples of MUFAs recommended by the diet are olives, nuts, canola oil, olive oil, seeds, avocado and
dark chocolate.
LIMIT CARBOHYDRATES
The Flat Belly Diet stresses the importance of following a nutritionally sound diet. Most of your calories for each of
the 400-calorie meals should not come from carbohydrates. According to Every Diet, further recommendations
include eating plenty of fresh fruit, vegetables and whole grains. Limit the amount of dairy and red meat you eat.

Read more: http://www.livestrong.com/article/233423-the-basics-of-the-flat-belly-diet/#ixzz29zgl8JKb

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http://www.livestrong.com/article/92310-diets-flat-stomach/

http://www.livestrong.com/flat-belly-diet/

http://www.livestrong.com/article/24094-diet-flat-stomach/

http://www.livestrong.com/healthy-diet-for-a-flat-stomach/

http://www.livestrong.com/healthy-diet-for-a-flat-stomach/

http://www.livestrong.com/search/?mode=standard&search=Diet+Flat+Stomach&utm_source=relatedsearchtop

http://www.livestrong.com/article/286171-can-a-gluten-free-diet-flatten-the-stomach/

http://www.livestrong.com/search/?mode=standard&search=Stomach+Bloating&utm_source=relatedsearchtop

10 Tummy Flattening Tips

Here’s a quick quide you can follow to help flatten your stomach. Print this list out and post it somewhere in your
house where you’ll see it.
1. Walk/jog for 30 minutes at least 3 times per week to boost your metabolism in order to burn that fat.
2. Limit your sugar intake. Sugar adds empty calories and promotes weight gain. Learn how to minimize sugar in your
diet.
3. Purchase a Pilates DVD and do the exercises at least 2-3 times per week. Pilates works on toning your entire body
with concentration on your powerhouse (middle section) and will improve your flexibility.
4. Add fiber to your diet and cut down your intake of the bad carbs. Foods such as white bread, pastas, potatoes, and
white rice should be limited. Eat brown rice and whole wheat bread instead. To get that needed fiber increase your
intake of fresh fruits and vegetables (especially the leafy green ones).
5. Drink skim milk instead of whole milk. Keep your dairy intake at a minimum because these products often cause
bloating and gas.
6. Perform proper crunches at least 3 times a week to train your abs. Avoid sit-ups because they really do very little
to firm your stomach. Sit-ups work your hip flexors more than anything else.
7. Drink plenty of water. You should be drinking 6 to 8 glasses per day. Not only will it help fill you up so you eat
less, but it aids in digestion.
8. Stop eating within 3 hours of bedtime. If you have to munch on something, eat a small portion of vegetables or
fruit. Not eating late can make a huge difference.
9. Eat smaller meals more often instead of 2-3 big meals per day to keep from having that bloated look and feeling.
Eating more meals actually kicks up your metabolism.
10. Take a break from healthy eating once in a while and treat yourself to your favorite dessert. If you completely
deprive yourself of the foods you love you’ll run the risk of going back to your bad eating habits. Moderation is the
key.
Just remember that slow and steady wins the race when it comes to slimming your waistline and flattening your
stomach. There’s no such thing as losing your stomach fast. You have to work at it daily and remain consistent with
your diet and exercise.
If you remember nothing else, remember this: A flat stomach comes with TOTAL BODY FITNESS – not just from spot
toning your stomach with crunches.
Speaking of total body fitness, here’s another one of my favorite sites. Online Body Management is an online fitness
site that designs custom workout plans to fit your weight loss goals.
Whether you want to tone up, gain muscle or lose weight, OnlineBodyManagement will develop the plan that’s perfect
for your needs. This is a superb site for getting your body in tip top shape!

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11 Foods to Avoid for a Flat Stomach
Posted In Flat Stomach Diet | 17 comments

Its 2011 and its time you reach your flat stomach goals. You want to burn fat FAST and make sure you reach your
goals this year.
If you want to make sure you are burning stomach fat — make sure you are staying away from these 11 foods.
Instead of making your waist smaller — these foods will only expand your waistline even further.
#1 — Candy
For most of us this one can be hard to avoid — but snacking on candy such as M&M’s or other sugary sweets won’t
help you get a flat stomach. They taste delicious and can give you a quick pick me up — but you will just as quickly
crash and burn while you add more inches to your waist.
#2 — White Flour
White flour is highly processed — which means lacking in nutritional value. This type of flour – also known as
enriched wheat flour – has lost any nutritional value during processing and can actually cause more health problems
if too readily consumed.

#3 — Soda
Yes soda is tasty and it quenches your thirst — however its full of sugar and dies that aren’t any good for you.
Cutting out soda from your daily liquid intake can save you TONS of calories, making a flat stomach even MORE
possible.
#4 — Potato Chips
Oh who doesn’t love chips!? I know I do! But the only reason chips are tasty is because they are covered in unhealthy
oils and fats — not to mention WAY too much sugar than any one person needs to eat.
#5 — Cheese
Adding cheese to a sandwich or a salad can make it taste THAT much better. However, adding that flavor to your meal
is also adding fat to your diet. Cheese is full of fat that will help you gain weight instead of gain a flat stomach.

#6 — Cookies
This one might be a no brainer — but it might not be — there are cookies out there that say they have low calories —
however these cookies are still filled with lots of sugar (to make them taste good) and won’t help you reach your flat
stomach goals.
#7 — Fatty Meats
When trying to lose weight quickly its important to stay away from cuts of meat that are high in saturated fats. Avoid
various cuts of meat such as beef, bologna, and pork that are high in fat and calories.
#8 — Whole Milk
Drinking milk high in fat when trying to lose weight won’t help you lose any weight as it adds more fat to your diet as
you are trying to lose fat.
#9 — Alcohol
Alcohol is full of empty calories. A 12 oz beer has 150 calories — calories that do nothing for you except send you to
treadmill for a longer workout.
#10 — Chocolate

Yes, some forms of dark chocolate are good for your health (in moderation of course) however, if you are trying to
lose stomach fat quickly chocolate should not be a part of your diet. Eating chocolate only adds additional calories
and sugar that your body will turn into fat – requiring you to spend more time in the gym to burn it off.
#11 — Fried Foods
When trying to lose weight its important to stay away from fried foods. Fried foods are full of saturated fats — some
are made up of more than 50% fat! Avoiding fried foods – no matter how convenient they may be will help you reach
your weight loss goals faster.
If you’re trying to make your weight loss goals a reality this year — make sure you stay way from these 11 foods.
Including these foods in your diet will only sabotage your weight loss plan — making it HARDER for you to get a flat
stomach.
Now its time to learn what you SHOULD eat — find out which 11 foods to burn stomach fat .

flat tummy STOMACH belly abdominal

المعدة

http://www.livestrong.com/get-a-flat-stomach-in-weeks/

http://www.livestrong.com/article/450411-a-diet-for-a-flat-stomach-for-men/

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