Everyone has abdominal muscles, but they often lie hidden under a layer of fat. Many diet plans focus on helping you to lose fat so that your abdominals can be seen. Abs diets, such as the New Abs Diet or the Flat Abs Formula, emphasize certain foods to help you with fat loss. Many of the foods that help you lose fat combine into tasty and healthy breakfasts.
Oatmeal
The fiber in oatmeal digests slowly, helping you stabilize your blood sugar and feel full for longer, so you are less likely to snack mindlessly mid-morning. Fiber also helps your digestive tract run smoothly, so you experience less bloating and abdominal distension. A 1-cup serving of cooked oatmeal provides 166 calories and 4 g fiber. Try mixing 1 tbsp. of almond butter into cooked oatmeal or add fresh berries, along with skim milk. Almonds provide essential vitamins and minerals along with heart healthy fats that satisfy your palate. As shown in a study published in the "British Journal of Nutrition" in 2007, almonds may help you eat fewer calories during the day because of their satiating properties, thus aiding with belly fat loss. Berries provide additional fiber and help satisfy your sweet tooth with relatively few calories per serving.
Eggs
Eggs are another staple of fat-loss abs diets. One egg contains 6 g protein, which can also help you feel full at breakfast. A study in the "International Journal of Obesity" published in August 2008 found that people who ate an egg breakfast as part of a low-calorie plan shrank their waist size 34 percent more than people who ate a bagel breakfast of equal calories on a low-calorie plan. Make your eggs into an omelet with low-fat cheese and green vegetables, such as spinach, another food often recommended for flat-abs diets. Have your omelet with a slice of whole-wheat toast to add extra fiber and increase the satiating properties of the meal.
Toast
When you are in a hurry, a breakfast of whole-wheat toast fits into an abs diet plan. Top your toast with natural peanut butter or low-fat cottage cheese mixed with mashed blueberries to add filling protein from abs-friendly foods. Peanut butter, like almonds, contains heart-healthy fats. Have a glass of skim milk with your toast. Consuming five servings of dairy daily can help you lose fat from your belly, suggests a study from Australia's Curtin University. In the study published in October 2009, researchers found that when dieters ate five, versus three, servings of skim milk, low-fat cheese or yogurt daily, they lost more weight and belly fat.
Smoothies
Smoothies made with whey protein, fresh berries, yogurt and skim milk are also options on an abs plan. The whey protein can help you feel full. The fresh berries provide fiber, and the yogurt and milk provide one or two servings of dairy to assist in belly fat reduction. Smoothies are quick, convenient and portable. Try to make your own, however, as commercial versions often contain added sugars and excessive calories.
References
- "British Journal of Nutrition;" Effect of Chronic Consumption of Almonds on Body Weight in Healthy Humans; J. Hollis, et al; September 2007
- Every Diet: Flat Abs Formula, Get a Flat Stomach
- Every Diet: New Abs Diet
- Curtin University: Higher Dairy Intake Can Help Fight Obesity; Ann Marie Lim; October 2009
- "International Journal of Obesity"; Egg Breakfast Enhances Weight Loss; JS Vander Wal, et al; August 2008
- Women's Health: Get a Flat Stomach, Secret Weapons of Weight Loss; January 2009
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