Got a belly? You may be wondering how to lose belly fat.
First of all, make sure that you are getting enough fiber in your diet. Fiber comes only from plant sources. You cannot get fiber from meat or fat. The best form of fiber for your flat abs diet comes directly from fresh fruits, vegetables and whole grains.
Processed food takes much of the fiber out of foods. For instance, a medium baked potato (with skin) has 3.8 grams of fiber. But, if you make scalloped potatoes from a box, you will get less than 1 gram. So, try to have fresh and not processed foods.
You need at least 25 grams of fiber on a flat abs diet.
Next, you want to balance your carbs. You need carbohydrates for energy, so you don’t want to eliminate them as you would in diets like Atkins. But, you also do not want to have too many because that breaks down into glucose which further breaks down into fat. The ideal range of carbs is 45 to 65 percent of your daily calories.
Protein should make up between 15 and 20 percent of your calories. You need protein to build lean muscle mass. Also make sure that fats from all sources make up no more than 25 percent of your daily diet.
You should drink plenty of water. Some people believe that if they drink a lot of water they will bloat. This is a mistake. You will lose all of the water you drink through perspiration and urination. However, the water will take with it the sodium in your body. The sodium is what actually causes you to bloat.
Speaking of which, if you want a good diet for abs, you have to limit the sodium. Most people need around 500 mg. of sodium a day for their bodies to function. The American Heart Association recommends that people place an absolute cap on sodium at 2400 mg. Yet, the majority of Americans get between 3000 and 6000 mg. a day. That’s just way too much. Part of the problem stems from shaking salt onto food. But, much of the problem comes from processed foods. Processed foods use salt for both taste and shelf stability. Just like with fiber, a flat abs diet will rely on fresh, not processed foods.
Another thing to consider when doing a flat abs diet is reducing or eliminating fizzy drinks like soda. Pop and spritzers increase bloating because the carbon dioxide trapped in the bubbles creates gas. This slows your stomach down from emptying.
Limit or eliminate your consumption of alcohol and caffeine. These are natural diuretics which increase fluid loss. They do not replace your body fluids as effectively as water or juice which are the preferred beverages on the flat abs diet.
The last tip I have for you is to try to reduce the stress in your life. Stress causes the hormone cortisol to act up. Cortisol causes fat deposits around the organs in your abdomen. Exercise is a great stress reliever, which has the added benefit of helping you to lose weight all over.
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