The diet has a decisive influence when it comes to boasting flat and deflated gut, especially if accompanied by physical exercise.
We tell you some of the keys to the diet to get a flat stomach.
1. Reduce carbohydrates
The most important part of that you have to try to reduce in your diet when it comes to losing weight is carbohydrates.
Insulin is the hormone responsible for storing fat, and its release is stimulated when too much sugar is consumed, such as from carbohydrates.
The more carbohydrates you eat, the more insulin your body will release and therefore more fat will be stored.
Another benefit of having low levels of insulin is that it allows your kidneys to work better and eliminate excess sodium and water from our body. Excess sodium causes us to swell and store water as we gain weight.
Surely you’ve noticed that as soon as you start cutting down on carbohydrates from your diet, you start losing weight fast. You are losing water.
2. Reduce the amount of sugar and avoid sugary drinks
When you eat a lot of added sugar, the liver becomes overloaded and is forced to turn into fat, which can lead to an increase in the accumulation of fat in the belly and liver.
The sugar calories contained in sugary drinks are not “recorded” by the brain in the same way as solid calories. When you drink drinks sweetened with sugar, they end up adding more total calories.
Sugary drinks include: soft drinks, fruit juices and sports drinks with high sugar content.
3. Eat complex carbohydrates, more protein and fiber-rich foods
Reducing many of the most common carbohydrate sources, such as pasta, white rice or bread, does not mean you cannot consume any type of carbohydrate.
The carbohydrates of plant origin are a good choice. Eating vegetables such as cauliflower, broccoli, brussel sprouts, cabbage and chard, can help you get the daily carbohydrate carbohydrate needs your body needs. Eating more protein is a great long-term strategy to reduce abdominal fat.
To increase your intake of protein-rich foods, such as whole eggs, fish, seafood, legumes, nuts, meat and dairy products. These are the best sources of protein in the diet.
Specially soluble dietary fiber can help you reduce abdominal fat.
The best way to get more fiber is to eat a lot of plant foods, such as vegetables and fruits. Legumes are also a good source, as well as some cereals such as whole oats.
4. Incorporate hard work into your training
Lifting weights allows you to burn more calories and increase muscle mass when done correctly.
The muscle metabolism consumes calories.
If you’re doing it right, you’ll probably gain weight.
But do not be scared, this is due to the muscle mass that you have gained with the exercise. The fat that your body has stored has turned it into energy for the functioning of your muscles.
5. Chew well
It is important that the food is well crushed to facilitate the digestive process, and help your stomach to make digestion in a quicker and easier way.
Dedicate at least 20 minutes to the act of eating
6. Control portions and what are you eating
It is the best option, because counting calories can be exhausting and, in a certain way, unnecessary if you follow an adequate nutritional plan of proteins, healthy fats and low carbohydrates.
What you eat is important.
7. Drink a lot of water
Remember that your body needs adequate hydration to ensure that all metabolic processes work properly.
Also, drinking water can make you feel fuller, so help reduce cravings. It is also an excellent way to help eliminate excess sodium from the body.