A big part of reducing the size and appearance of the abdominal area is diet. Excessive fat in the abdominal region increases the risk of diabetes, high blood pressure, certain forms of cancer and heart disease, according to the Mayo Clinic. The type of foods and frequency you eat can lead to abdominal reduction.
Water
Replace high-calorie, sugary beverages with water. According to the Mayo Clinic, women should aim for a daily intake of 2.2 liters and men should aim for 3 liters. Water helps prevent water retention, which leads to stomach bloat. Water also helps in nutrient absorption, digestion and flushing out toxins from the body. In addition, drinking water instead of high-calorie drinks keeps calorie intake down, which helps keeps your overall weight down.
Clean Foods
Diets that promote fresh foods claim that eating foods closer to their natural state keeps your body functioning properly and your energy high. Tosca Rena, author of the "Eat Clean Diet," recommends eating lean proteins, such as turkey, chicken, fish and tofu, and complex carbohydrates, such as brown rice, oats, fruits and vegetables.
Foods that Cause Bloating
Steer clear of foods that cause bloating or gas. The Mayo Clinic recommends avoiding apples, broccoli, beans, cauliflower, chewing gum, sugar, caffeine and alcohol to eliminate gas and bloating. Although broccoli, beans and cauliflower are healthy, vitamin-packed foods, they are difficult for the body to break down and can cause stomach bloat. To quickly flatten your belly, avoid these foods.
MUFAs to Burn Belly Fat
Monounsaturated fatty acids, or MUFAs, have been shown to help the body burn fat. A 2007 study, published by the "Journal of Diabetes Care," found that a diet high in MUFAs prevent the central distribution of body fat. Adding foods rich in MUFAs can provide benefits to achieving a flat stomach. Some healthy choices of MUFAs are olives, oils, avocados, nuts and seeds.
Eat Frequent, Healthy Meals
Eat a healthy meal or snack every three to four hours, suggests Shaun LeBrun, weight loss coach and personal trainer with Bodybuilding.com. Frequent eating fuels your metabolism and reduces the temptation to binge on unhealthy choices. Eating frequently keeps you full, which cuts out cravings that lead to snacking and unhealthy choices.
Unhealthy Fats
Saturated and trans fats are unhealthy fats that lead to extra fat in the midsection. Reduce your intake of red meat, whole-milk dairy and tropical oils to avoid saturated fat. Trans fats--found in fried and processed foods--seem to encourage the body to store fat in the midsection. In the journal "Obesity," a 2007 Wake Forest University study showed that monkeys fed trans fat gained weight and stored the extra fat in the midsection. The monkeys' diet was not excessively high in calories, yet they still gained weight in the midsection due to consuming trans fat. Scientists believe trans fat impairs insulin levels to cause this result.
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