What Kind Of Food Should I Eat To Get A Flat Stomach?

The presence of abdominal fat and belly bloat cause you to look less than your best. It is frustrating to not fit into your clothes when you have little abdominal fat but experience frequent bloating. And if you have extra belly fat to lose, you face an additional dilemma. Add foods that burn fat and ward off hunger to aid in weight loss, and avoid certain foods and beverages to dispel belly bloating.

Healthy Fats

Hunger pangs can get in the way of calorie restriction for weight loss, but adding fats to the diet helps curb appetite. While fats are satisfying, not all are created equal. Saturated fats are associated with a rise in "bad" cholesterol, or LDL. According to the National Academy of Sports Medicine, "good" monosaturated and polysaturated fats release the hormone CCK, which signals satiety. Additionally, the slow digestion of fats regulates blood sugar, further contributing to satiety.

Eat small portions of healthy fats that include flaxseed, olive and canola oils, cold-water fish, avocados, nuts, olives and dark chocolate. Nuts like almonds and pistachios also contain healthy, satisfying fats.

Lean Protein

According to the National Academy of Sports Medicine, protein may be more satisfying to hunger than carbohydrates and fat, which helps with compliance during a weight loss program. NASM suggests that protein intake should be 15 percent to 30 percent of daily calories. Additionally, lean proteins helps you burn more calories, as the body must work harder to digest them, notes Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center. Skinless chicken breast, turkey, egg whites, fish and pork tenderloin are all examples of lean protein.

Whole Grains

Constipation is one of the most frequent causes of stomach bloating, notes dietitian Juliette Kellow, BSc, RD. Whole grains contain fiber, an important dietary staple for regular bowel movements.

Whole grains also contain magnesium and chromium, which combat cortisol, the stress hormone that causes fat to deposit around the waist. According to the American Council on Exercise, the body releases greater amounts of cortisol in response to stress, stimulating an increased appetite for high-fat, high-sugar foods and increasing fat storage in the abdomen. Eating natural whole grains, including oats, brown or wild rice or quinoa, can aid in elimination and regulate stress hormones.

Things to Avoid

Sandra Fryhofer, M.D., a clinical associate professor of medicine at Emory University School of Medicine in Atlanta, recommends avoiding caffeine, alcohol and salt, which cause water retention. Milk lactose, gluten in wheat products and fructose in fruit can also upset the stomach and cause bloating, says Lucinda A. Harris, M.D., senior associate consultant at the Mayo Clinic in Scottsdale, Arizona.