If there’s one thing we’re consistently reminded of as dietitians and metabolism experts is that swim season or not, people always want to know how to lose weight and get a flat belly—and what foods will help. The truth is, some foods are showstoppers for getting a flat belly, and we don’t blame anyone for wanting to know which ones, whether they plan on sporting a bathing suit or not!
And while no one food can be solely responsible for giving you a flat belly, eating a healthy diet that helps to minimize extra body fat (like our participants do in our 21-Day Body Reboot and that our client’s eat, too) and including foods like these flat belly foods will give your the abs and additional advantage that you’re looking for! Here are 5 foods (& our Creamy Avocado Dressing -25 Calories!) to help you lose fat and get a flat belly fast, beach-time or not!
1. Avocados
(image: Pexels)
Avocados are a great source of healthy fats and fiber. They’re high in monounsaturated fats, which help slow down blood sugar spikes that lead to belly fat accumulation. In fact, research has shown that people who eat foods high in monounsaturated fats lose more belly fat than those who eat the same number of calories with less monounsaturated fat! 3 slices (1 ounce) of avocado is just 50 calories, and makes a great replacement for mayonnaise or other fatty condiments in sandwiches and salads. Try swapping out the mayo in your potato or egg salad for avocado, or dip veggie slices into 1/4 cup of guacamole for a healthy snack!
2. Yogurt
Yogurt is high in protein, which fills you up and keeps you satisfied. That means you won’t feel the need to dive head first into a bag of chips or other bloat-causing foods right after eating it. Yogurt is also high in probiotics, the good bacteria that assist your digestive system in running smoothly, helping to avoid bloating and constipation. When choosing yogurt, stick to ones that are low in sugar (like plain yogurt!). Excess sugar jacks up the calorie count and causes your body to retain water, meaning you end up feeling bloated and puffy.
For even more of a protein boost, go for Greek yogurt. Greek yogurt is strained, so it’s thicker and gets an extra boost of protein – some brands have as much as 17 grams of filling protein per 6 ounce serving. Aim for one serving of yogurt a day. That goal is super easy thanks to great recipes like our Avocado Greek Yogurt Chicken Salad (get your serving of avocado too!), Frozen Yogurt Bark with Blueberry and Pomegranate, and Metabolism Boosting Morning Green Smoothie (which also has avocado!).
*If you’re lactose intolerant or dairy-free, no fear! There are plenty of other flat-belly options above and below!
3. Eggs
Eggs are one of the most satisfying foods out there! They’re high in protein, so they’re great for preventing hunger (and the overeating that often results from getting too hungry). We often recommend that our clients eat eggs for breakfast, and when they do, they tell us that they feel satisfied all the way through lunchtime and can avoid unplanned office snacks like cookies and chips, which lead to bloat. Eggs are also a great source of vitamin D, which is great news because low levels of vitamin D have been linked to higher levels of belly fat. Click here to see the most satisfying weight loss breakfast.
Check out our Mexican Eggs in a Mug that you can make in less than 5-minutes for a delish, satisfying, flat-belly breakfast!
We love hard boiling eggs over the weekend to have on hand for quick and easy breakfasts, or scrambling eggs with veggies to pack in plenty of filling veggies and protein first thing in the morning. Also give our Parmesan Eggs in Bell Pepper Rings and Mexican Eggs in a Mug a shot!
4. Tomatoes
(image: Pexels)
Tomatoes work like magic for a flat stomach because they contain a combination of water and potassium, which flushes excess sodium, water, and bloat from your belly. They’re also low in calories, so you can eat a lot of tomatoes without gaining weight! Two cups of grape tomatoes has just 50-60 calories along with a hefty dose of fiber and water to help keep you lean. Snack on them before a meal and you’ll get the bloat-free benefits and have less room for bread and the other heavy items at the meal! Our Tomato, Cucumber, Chickpea, and Avocado Salad fits the flat-belly summer meal bill!
5. Quinoa
Research has shown that people who eat whole grains can lose more belly fat than those who eat refined grains. Quinoa is a whole grain that’s protein packed, clocking in at 11 grams of satisfying protein per half cup! It’s also fiber-rich, so it helps to keep you regular, flushing waste and toxins from the colon to flatten the belly. For a balanced dinner, pair 4 ounces of salmon with 1/2 cup of quinoa, and 2-3 cups of steamed veggies. Try our vegan Quinoa & Kale Power Protein Bowl for a meal that’s filling and flat belly-friendly!
Ready to incorporate these foods into your diet?! The recipes you’ll find on our blog are a great place to start, but you can take it to the next step by joining the waitlist for our 21 Day Body Reboot program! You’ll get all the updates on when our next session begins, so you can be ready to become your healthiest self!
