The 10 Best Foods for Flat Abs
1. Almonds -
These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. What makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.
2. Eggs –
You won’t find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels.
3. Soy
Soybeans are a great source of antioxidants, fiber, and protein. Plus, they’re incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement:
4. Apples
Recent studies have found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. Apples contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs
5. Berries
Most are loaded with fiber, every dieter’s best friend! The more fiber you eat — experts say that it’s best to get between 25 and 35 grams every day — the fewer calories you absorb from all the other stuff you put in your mouth. That’s because fiber traps food particles and shuttles them out of your system before they’re fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. Antioxidants help improve blood flow, which can help muscles contract more efficiently.
6. Leafy Greens
Their cancer-preventing carotenoids won’t help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day’s fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.
7. Yogurt
People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.
8. Veggie Soup
Researchers found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. Plus, it’s a simple way to get your vegetables.
9. Salmon
Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn’t hook you, consider this: Seafood is an excellent source of ab-friendly protein.
10. Quinoa
Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa’s nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice.
The Team at i-Supplements.com
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