Diet for a Flat Abdomen

The food you eat affects your outward appearance and the amount of fat you carry underneath your skin. Reducing the amount of subcutaneous and visceral fat in your abdominal area requires a dedication to eating the right food and exercising to strengthen your abdominal muscles. When you combine both, you will begin to see an improvement in the size and appearance of your midsection, Harvard Health Publications advise. Consult your doctor before beginning any new diet or exercise regimen.

Benefits

Having a smaller waistline and a flatter abdomen is one sign that your doctor may pay attention to when assessing your risk of heart disease and stroke. Results of a study led by Marita Dalton and published in 2003 in the "Journal of Internal Medicine" found that using the waist-hip ratio to determine the participants' risk of coronary heart disease was effective. Divide your waist measurement by your hip measurement. A ratio of greater than .90 for men and .80 for women raises your risk of disease, according to Rush University Medical Center. Eating the right foods and losing abdominal fat can help reduce your ratio, thus possibly reducing your risk for disease.

Dairy Foods

Eating low-fat dairy foods and increasing your calcium intake may help reduce the amount of fat in your abdominal area. Full-fat milks, cheeses, yogurts and sour cream are good sources of calcium, but are also high in fat. Choosing the fat-free options reduces your calories while still giving you benefits noted in a 2006 study led by Barbara Brooks. Published in the "Journal of the American College of Nutrition," the study found that the higher the calcium and dairy intake in young adults, the less abdominal fat they had.

Whole Grains

Whole grains are an important part of a healthy diet and may help you lose excess abdominal fat when combined with a low-calorie diet. Whole grains are those which are minimally refined, and retain the healthy fiber and nutrients missing in white flour and breads. In 2008, Heather Katcher and colleagues published a study in the "American Journal of Clinical Nutrition" that saw a reduction in abdominal fat for the participants who ate the most whole grains. Regular and steel-cut oats, oat bran, brown rice and breads that list whole wheat as the first ingredient are examples of whole grains.

Calorie Control

To get a flat abdomen, you need to control the number of calories you eat. Simply eating a balanced diet or certain foods will not result in a flat abdomen if you have excess body weight. To lose 1 to 2 pounds a week, eliminate 500 to 1,000 extra calories from your daily dietary intake. Concentrate on lean proteins, which can help you lose both weight and abdominal fat, according to a study published in 2009 in the journal "Nutrition, Metabolism and Cardiovascular Disease." Peter Clifton and colleagues found that the participants who ate more protein had less abdominal fat than those who ate less protein. In addition to low-fat proteins, fill up on raw fruits and vegetables and monitor your calorie intake regularly.

Considerations

Combining the right foods with targeted abdominal workouts and moderately intense exercise will supplement your dieting efforts. If you need to lose weight, eat the right foods in small portions to reduce your overall body fat percentage --- reducing your abdominal size at the same time. As you lose weight, your midsection will become more defined, and abdominal exercises can give you the toned appearance you may desire.