Abdominal exercise tones, strengthens and defines your midsection. Eliminating excess fat and stomach bloat makes the results of your abdominal workout more visible. Despite intriguing commercials from food manufacturers, no one food can tone your muscles, but aerobic exercise and dietary modification can decrease overall body fat and prevent stomach bloat.
Protein
Protein contains amino acids, which are the building blocks of muscle. High protein foods create a friendly environment for muscle development, says Gianni Maddalozzo, an exercise physiologist at Oregon State University. To decrease body fat and enhance your muscle tone, consume 10 calories per pound of body weight each day, advises Maddalozzo, in the September 2007 edition of "Best Life" magazine. Eat one gram of protein and two grams of carbohydrates per pound of body weight each day, and limit fats to 10 to 20 percent of your daily caloric allowance. Add 35 grams of fiber each day, which includes three fruits.
Timing Your Meals
After eight hours without eating, explains Maddalozzo, your body begins breaking down muscle tissue for fuel. Eating breakfast is therefore crucial for preserving your hard-earned abdominal muscles. Instead of three big meals each day, divide your daily food intake into six mini-meals. Snack on high-protein foods such as 3 oz. of lean turkey, chicken breast, tuna fish or salmon. Three ounces of black beans supplies protein, fiber and carbohydrates for energy, and a cup of yogurt supplies protein and calcium.
Yogurt
While the word "bacteria" has a negative connotation, your stomach requires a colony of good bacteria to promote adequate digestion and elimination. These cultures, called probiotics or bifidobacterium bifidum, lactobacillus acidophilus, streptococcus and yhermophilus, play an important role in the digestion process, says diet and exercise consultant Stefan Aschan. Efficient digestion plays a key role in preventing the bloat associated with stomach upset. Plain, unsweetened yogurt is rich in probiotics. High fiber fruits such as strawberries add flavor and taste, and contribute to the digestion process.
Other Bloat Busters
Your body requires water for survival. If it does not get enough of it, it protects you by storing the water content. Drinking six to eight glasses of water each day keeps you hydrated. Once your body trusts that you will always replenish your fluid supply, it will stop storing fluid as bloat. In addition to drinking water, certain foods have natural diuretic properties. Asparagus, for example, has a high fiber and calcium content. Its detoxifying and diuretic properties help clean your gastrointestinal tract, while relieving your stomach from abdominal bloat. Watermelon is another example. This fat-free food is rich in vitamins A, C and B-6, which is a natural diuretic. It also contains lycopene, an antioxidant that fights cancer and heart disease. Watermelon's high potassium content helps you maintain your electrolyte balance as well.
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