Food to Flatten a Tummy

Flattening your tummy depends not only on how much you eat but on what you eat. Certain foods can help target the particularly dangerous visceral fat that appears at the belly and is a risk factor for heart disease, diabetes and other chronic conditions. Consume these recommended foods as part of a low-calorie diet, and incorporate a vigorous exercise plan to maximize belly-fat loss.

Features

Foods high in fiber, low in calories and high in nutrients can help flatten your belly. Natural, whole foods seasoned with citrus, herbs and spices--rather than processed foods high in trans-fats and sodium--contribute to a reduction in abdominal fat. Making monounsaturated fats the bulk of your fat calories can also assist with reducing your midsection.

Types

Select highly nutritious food that is as close to nature as possible to achieve your goals of a flat tummy. Try low-fat dairy products, such as skim milk, plain low-fat yogurt and cottage cheese. Skinless poultry, white fish and egg whites are nutritious protein choices. Get your fat from avocados, almonds and olive oil. Substitute refined grains with oatmeal, quinoa and brown rice. High-volume green vegetables, such as spinach, romaine lettuce, zucchini and bell peppers, round out your meals and allow you to eat volume that makes you feel full without consuming a lot of calories.

Effects

These foods help promote a flat belly in a number of ways. Protein and almonds give you a sense of fullness, deterring you from overeating during the day. The fiber found in green vegetables and whole grains keeps your system regular, preventing bloating and a distended belly. Low-fat dairy helps you burn more fat by causing a slight increase in your metabolism.

Expert Insight

An Australian study reported in the British Journal of Nutrition in 2003 noted that a diet rich in monounsaturated fatty acids prevents central fat redistribution. A study conducted at Purdue University in 2007 showed that almonds block the absorption of their own fat. This study, also published in the British Journal of Nutrition, also found that three servings of almonds per day did not contribute to weight gain. Participants in a study who ate a diet high in dairy lost 64 percent more fat than people who consumed a standard diet, as reported in the journal Obesity in 2004. The American Journal of Clinical Nutrition reported on a 2008 study from Pennsylvania State University in which participants who ate a diet full of whole grains lost more weight around their midsections than those who consumed mostly refined grains.

Considerations

The addition of these foods to your diet without the elimination of belly-fat creators, such as trans-fats, saturated fats and refined grains, will most likely not bring about a flat tummy on its own. Consuming a serving of belly-flattening foods once in a while will not be enough to create a positive effect. You need to include these foods on a regular basis and undertake an exercise routine to truly flatten the tummy.