Want to beat the bloat and unveil a
flat, toned tummy? Nutritionist. We have a simple slimming strategy
Have you tried on your summer swimsuit yet?
Even if it hasn’t mysteriously shrunk in the wash, the chances are you’ll feel
more confident on the beach or by the pool with a slightly flatter tummy. The
good news is, you don’t have to embark on an extreme diet to shrink your belly.
Simply making a few easy menu tweaks can have a dramatic effect on your turn.
A sticky-out tummy may have as much to do
with excess water or gas as it has to do with fat. So, the key to looking and
feeling better fast is to win the war against bloating. How? All you need to do
is follow this smart, two-step strategy for tummy victory.
The
good news is, you don’t have to embark on an extreme diet to shrink your belly.
Attack with probiotics
You’ve heard of probiotics - they’re the
friendly bacteria that are essential for proper digestion. Not only does a
healthy gut bolster your immune system, it can also help to prevent
constipation and the fermentation of food that leads to gas. Both constipation
and gas can cause bloating, so countering them with probiotic foods is the
first step to a flatter, leaner-looking stomach.
The best way to get a dose of probiotics is
to eat natural yoghurt. Just take care - some yoghurts contain hefty amounts of
sugar, which could feed less-beneficial gut flora that potentially makes
bloating worse. Your best bet is to go for natural, sugar-free probiotic
yoghurts, or take probiotic capsules, often labelled acidophilus.
Both
constipation and gas can cause bloating, so countering them with probiotic
foods is the first step to a flatter, leaner-looking stomach.
Defend with prebiotics
Nope, that’s not a typo if you haven’t
heard of prebiotics, it’s time to get acquainted. Think of them as food for
your good bacteria without the aid of prebiotics, your army of probiotics can’t
survive and flourish. Prebiotics also help probiotics in another way: they may
suppress the growth of harmful bacteria in your stomach. For a good dose of
prebiotics, tuck into wholegrain and high-fiber fruit and vegetables, including
onions, leeks, artichokes and bananas. Prebiotics are also found in dark
chocolate and red wine (score!), as well as raw honey.
One
of the most concentrated sources is kiwi fruit
One of the most concentrated sources is
kiwi fruit, although you do need to eat the skin, so it may be more palatable
to take a kiwi-based prebiotic supplement such as Kiwi Klenz ($48,
yourhealthbasket.co.uk).
A flat tum in 5 days
·
Use these top tips, along with our
nutrient-packed five-day eating plan, for a flatter, healthier tummy in next to
no time
·
Eat three meals a day, evenly spaced. Be
especially careful not to overeat at night, as the food can sit in your stomach
and ferment, causing gas and bloating.
·
Watch your portions, as large meals can also
lead to gas, fermentation and bloating. Serve your meals on a side plate to
regulate portions.
·
Eat fruit for breakfast only, not as a dessert
with meals or later in the day, to avoid fermentation.
·
Eat slowly and make sure you really chew your
food to improve your digestion.
·
Avoid tizzy drinks, including sparkling water.
Drink still water with meals and avoid caffeine, which could disrupt digestion.
