Fad diets don't work to produce a flat stomach. Girdles and other support undergarments may make you appear thinner by compressing and redistributing excess fat, but the effects disappear the minute you get undressed, according to Edward R. Laskowski, M.D., writing for MayoClinic.com. Along with exercise, concentrating on eating the right foods is the most effective means of achieving a toned, sexy midsection.
Eat a Diet Rich in "Superfoods"
Almonds, beans, raspberries, peanut butter, olive oil and whole-grain bread have one feature in common: Each of these delicious foods is included in a list of "superfoods" high in proteins, fiber and other essential nutrients, but at the same time work to diminish fat, especially in the abdomen, "Women's Health" magazine claims. Foods such as almonds and beans build muscle, while foods such as peanut butter and whole-grain bread also work to burn abdominal fat. Each meal should include at least two "superfoods;" each snack should include at least one "superfood," plus protein. Along with focusing on consuming "superfoods," each meal should contain a balance of protein, carbohydrates and limited amounts of healthy fats, the magazine advises.
Concentrate on Monounsaturated Fats
A diet rich in monounsaturated fats prevents excess weight from settling in the stomach and midsection region, according to research conducted in 2007 by Juan A. Paniagua, M.D., Ph.D. and colleagues, and published in "Diabetes Care," the official publication of the American Diabetes Association. The study involved 11 insulin-resistant volunteers at increased risk of developing Type-2 diabetes. All the subjects participated in three periods of 28 days each. During each 28-day period, the volunteers followed either a high saturated-fat diet, a Mediterranean-style diet high in monounsaturated fats or a carbohydrate-rich diet. None of the subjects lost weight, however, abdominal fat distribution decreased while the subjects were following the Mediterranean-style and high saturated-fat diets, the researchers found. Saturated fats increase "bad" cholesterol or LDL, but monounsaturated fats, such as olive oil, can actually lower blood cholesterol in addition to reducing abdominal fat, the University of Maryland Medical Center claims.
Avoid Foods That Produce Gas
Although the effects are temporary, gas in the digestive tract can cause abdominal bloating. Most individuals produce between 1 and 3 pints of gas each day, either from swallowing air or from partially-digested foods in the large intestine. The bacteria in the colon produce gas in the process of digestion, according to the University of Maryland Medical Center. Carbohydrates are the most common gas-producing culprits, according to the National Institute of Diabetes and Digestive and Kidney Diseases, or NIDDK. Sugars produce the most gas, specifically lactose, fructose, raffinose and sorbitol. Beans, and to a lesser extent, vegetables like cabbage, produce raffinose. Lactose is present in milk and dairy products, as well as bread, salad dressing and cereal. Many non-white adults produce low levels of lactase, an enzyme necessary to properly digest lactose, NIDDK explains. Fructose sweetens many soft drinks; foods like onions also contain fructose. Fruits such as apples and pears contain sorbitol; artificial sweeteners also can contain sorbitol, NIDDK states.
References
- "Diabetes Care": Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects, July 2007
- "Women's Health": Get a Flat Stomach -- Secret Weapons of Weight Loss
- University of Maryland Medical Center: Fat -- All Information
- The University of Maryland Medical Center: Digestive Disorders -- Gas in the Digestive Tract
- National Institute of Diabetes and Digestive and Kidney Diseases: Gas in the Digestive Tract
- MayoClinic.com: Can Wearing a Girdle Help Tighten Stomach Muscles?
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