We've got it—the ultimate eater's cheat sheet that will help keep you lean for life. » Yoghurt is another high calorie culprit – 1 cup of full cream yoghurt is 170 calories, 1 cup fat-free yoghurt is 120 calories and the increasingly popular double-cream yoghurt (popular thanks to the banting diet) has 230 calories per cup. The excessive consumption of sugar is one of the main causes of obesity and diabetes. The GL of common grains is much lower – oatmeal is 55, quinoa is 53 and brown rice is 50. » Potatoes are not “bad” (they are full of nutrients), but if you are trying to lose weight then just eat them in moderation! » For weight loss it’s best to stick to 100% wholegrain products and wholegrain stoneground flours – these are a lot more nutritious and more filling! These are high in sodium and saturated fats which will make usz fat in no time instead indulgent grilled chicken and fish. How to get a flat stomach? Our bodies' natural reaction to eating too much salt is to retain water, and when the body holds on to water, it bloats. But it contains plenty of fructose, a natural sugar that gives the fruit its sweetness. During this process, almost all nutrients are lost and what is left is basically flavoured syrup. » Companies that make these bars are tricking us into believing that they are healthy and often make us believe that they are good for weight loss. Most Americans consume more salt than the recommended daily amount. If you think that 1 small glass of OJ can often contain the juice from 10 oranges (and each orange is roughly 62 calories), then 1 small glass of juice can easily be 620 calories – it’s crazy! I’ve also got a 3 day eating plan for weight-loss that you can download here on my blog – this is what I used to lose 40 Lbs! » This might sound boring but this combination helps to enhance the flavour of any salad dish, plus its super low in calories – and the olive oil makes it quite creamy. Most snack bars and energy bars (even the healthy ones) are loaded with calories. Eat fat and lose weight. » Pasteurisation is the process in which fruit juices are heated at a very high temperature to kill bacteria which can cause the juice to go bad within a few days (pasteurised milk goes through the same process). Dried fruit contains more calories than fresh fruit because once the juice (water) has been evaporated through the dehydrating process, and so the dried fruit becomes more concentrated. 1 cup of white sugar will give you 773 calories and absolutely no nutritional value. This has been shown to delay stomach emptying, causing the stomach … One medium potato contains about 163 calories. Whether you are having difficulty with digestion or just want to de-bloat, click through the slideshow above. Hours spent slaving away at the gym will be completely useless if you’re not mindful of what you’re eating. And if you're lactose intolerant or even sensitive, adding milk to your coffee will only make things worse. Shutterstock. » Refined white sugar is one of the most consumed foods in the world and sadly it will be one of the ingredients in almost every food item you find in the store. This also includes any kind of pepperoni. » While these bars can sometimes seem to make our lives easier (because they are easy to carry around & keep for snacks on-the-go), the truth is that we are better off carrying around a few raw nuts and a piece of fruit to eat as a snack. » Sweeteners like xylitol contains roughly half the calories of sugar and stevia contains almost zero. They're even thought to help prevent cancer. » Regular potatoes are also very high in calories – 1 medium potato contains 163 calories and 1 medium sweet potato contains only 100 calories. The best way to get rid of belly fat is to make small, healthy, consistent lifestyle changes. Dried and canned fruits can supply your body with antioxidants and fiber but they are high in sugar and calories which accumulate as fat in the lower belly area. Stomach bloating is unfortunately a normal and natural part of life.However, some foods definitely cause more bloat than others. Just like high-sodium foods, alcohol causes the body to retain water, leading to puffiness and bloating. There are many foods to avoid for a flat tummy. All soda’s and soft drinks are loaded with sugars, syrups and lots of calories. While coffee is a diuretic, it's also acidic, which is why it can lead to a swollen and irritated stomach for those who are sensitive. Lose the love handles? However, too much of red meat is not known to benefit when it comes to achieving a flat stomach. Stomach bloating: Nine foods to avoid if you want a flat tummy STOMACH bloating is usually caused by gas or trapped air in the abdomen and certain foods in your diet can promote this. Of course, exercise is another essential part to attaining a flat stomach. Wheat and white flours are probably the biggest culprits on earth for obesity and weight gain, as well as the inability to lose weight. However, eating some particular food are not well enough to maintain a fit belly. » Water is one of the things that makes fruit filling and so without it you need to eat more dried fruit to become full. We have all had that dream of having a slim flat belly with time and time again we have tried to lose that cussed stomach fat, and in pursuit of a new thinner body, we exercise and strive to adopt a wholesome weight-loss plan. Did you know that tummy fat is linked more closely with excess inflammation in the body (creating an environment that is more likely to lead to diseases) than any other kind of body fat? In this post, I’m going to show which 10 foods to avoid to lose stomach fat and get a flatter looking tummy! Salad dressing is the sneakiest “weight gain food” in disguise. To avoid this, try eating legumes with whole grains that are easy to digest like rice or quinoa, or soak dried beans overnight, which helps to break down non digestible fiber. A healthy diet is all about the leafy greens, but spinach in particular has so many antioxidants—like vitamins A, C, E and K,all of which target belly fat. » Several studies have shown that processed white flours and wheat flours are one of main causes of obesity, cellulite, fatigue, low energy, sickness, depression, anxiety, allergies and disease. Examples include beans, peas, lentils, and soybeans. Also check out my top 13 foods to eat for a flatter tummy! Try to limit or avoid foods that are high in carbohydrates, like bread, pasta, cereal, desserts, sugary drinks, and processed snacks. If you eat fresh fruit you will become fuller quicker. This also includes any kind of pepperoni. Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article. » Fortunately, the disastrous health affects of eating sugar have become more known in the last few years and so many health food companies are starting to bring out products that contain healthy alternatives to sugar like honey, 100% pure maple syrup, coconut sugar, xylitol and stevia. 1 medjool date contains a whopping 66 calories, 20 raw almonds contain 140 calories and high calorie nuts like macadamia nuts will give you 20 calories per nut (200 calories per 10 nuts). "Very often, processed meats contain a high amount of salt, fat, and cholesterol, which can increase the rate of heart disease, too." Many people gravitate towards artificial sweeteners because they have no calories. When I was overweight, I know that I didn’t feel as confident or comfortable in clothes as I do now – I also felt very self conscious about my stomach area and so I didn’t feel good wearing a bikini or jeans… or even a t-shirt that wasn’t loose fitting. The best method to attain a flat stomach with well-toned abs is to combine efficient belly flattening exercises with a healthy, nutritious diet. As stated earlier, artificial sweeteners are a big culprit when it comes to bloating. It might be hard to believe that watermelon could do anything to your body, considering it's mostly water. » Healthy bars are obviously a better choice (and if I do ever buy one it will be made purely from dates & raw nuts) but even these can be fattening). Although beans, chickpea’s, lentils and peas are common protein choices for vegans & plant-based eaters – they are very high in calories. So, here to help us along the way, we’ve assembled a list of nine foods to avoid if you’re specifically aiming to shed belly fat – and fast. Other affects of eating white four and white flour products include bloating, water retention, sugar crashes and digestive issues like constipation & diarrhoea. It’s easy to think that you are eating a low calorie meal while grazing on salad, but if you are smothering your greens in salad dressing then you could be consuming calories equal to the amounts found in cheese covered pizza & oil drenched french fries! Photos by Liezl Jayne Strydom for liezljayne.com – Photo of Liezl Jayne by Ross Charnock, 10 Foods to Avoid For a Flat Tummy (New Update), We use cookies to ensure that we give you the best experience on our website. White flours and wheat are found in most (almost all) breads, rolls, cakes, cookies, desserts, pastries and pasta. When a carb can't be absorbed, it's instead fermented by gut bacteria, which leads to gas and bloating. Remove the muffin top? Legumes refer to plants that grow fruit in the form of a pod. Anna_Shepulova/Getty Images Other fruits that contain sorbitol include peaches, pears, prunes, and plums. Sugar causes inflammation in the body (resulting in sickness and disease), affects insulin resistance (often causing diabetes), sugar crashes, bad energy levels, fatigue, headaches, sinus, cellulite and obesity. There is no quick fix. » You can eat legumes, because they are nutritious – but just be mindful of calories, because legumes are often one of the biggest culprits for weight gain. There are certain nutrients found in foods that our bodies have trouble digesting, usually referred to as FODMAP foods. We can’t guarantee you’ll like what you read but trust us, avoid them and you’ll be on your way to a flatter stomach in no time. Plus, the actual act of chewing gum isn't great for your stomach either, because you swallow a lot of air doing that. Luckily, there are plenty of dairy substitutes out there, like soy or almond milk, which are ideal for those who are lactose intolerant or just looking to avoid dairy. This fermentation process results in gas and bloating. I know that a lot of women don’t know what foods to eat and which foods to avoid to lose weight (to get a more toned stomach) – and so I wanted to share my top 10 list of foods to avoid for a flatter tummy and then give some examples of healthier alternatives or realistic portion sizes. Take part in my 16 minute workout challenge (everyone has 16 minutes) 3 times a week for an extra weight loss boost. Many people are unable to absorb fructose, which is why watermelon can lead to bloating. Drinking can also trigger constipation, which leaves people feeling bloated as well. » For weight loss and flatter abs, eating fresh fruit is a far better choice than eating dried fruit. We all want to have it, but do you know that abdominal fat is the most difficult to deal with? » Apart from being naturally higher in calories per gram than fresh fruit, dried fruit is also often coated with sugar which increases the calorie content even more. Most of them are high in simple carbohydrates, like sugar or fructose, but some contain trans fats too. » Juices made from concentrates or that have been “reconstituted” are the worst kinds of juices to drink. Flat stomach: foods to avoid The most difficult part of fighting abdominal fat is eliminating certain foods from your daily routine. These are one of those foods to avoid for a flat stomach if you’re really serious about it. Stomach bloating is unfortunately a normal and natural part of life. One cup of white sugar contains 773 calories. Here is a 3 day eating plan for weight-loss that you can download here on my blog – this is what I used to lose 40 Lbs! If one of your goals is to target your midsection then in order to do this, you may want to check out the list of commonly consumed foods that could be doing you more harm than good. » While freshly squeezed or pressed juices are at least still quite nutrient dense, store bought juices are often seriously lacking in nutrients. That's because the bubbles present in these drinks cause your stomach to inflate. DNA Web Team; Jan 13, 2021, 11:33 AM IST Lowering your carb intake can trigger your body to start burning more fat for energy. Plain yogurt can actually help your stomach because it contains probiotics, which are known to regulate digestion. One cup is about the size of a tennis ball, which is a lot of popcorn for your stomach to hold. Apples contain three things that contribute to gas and bloating: fiber, fructose, and sorbitol. That's the promise of the Flat Belly Diet.. Now for the fine print: The kind of fat matters. Sweet for your palate, but not so sweet for your flat stomach goals. Check out these 10 junk foods you should avoid to get a flat stomach. Drinking your calories can become a very bad habit and can cause a huge amount of weight gain – very fast. Dairy products like cheese and milk can cause digestion issues — especially if you're lactose intolerant or sensitive. Avoid these 10 foods to lose stomach bloat. The list of trans fat offenders continues with fried options at fast-food chains. » For weight loss purposes, dairy products like cheese (400 calories per 100g of cheddar or gouda), milk and yoghurt are best when eaten in moderation. » The GL of a potato is close to 90, while the GL of a sweet potato ranges between 50 and 70 (depending on the type). Over-filling a slow-emptying stomach leads to poor digestion and food sitting in the stomach, causing bloating and discomfort. A good breakfast option could include 1 cup unsweetened full cream yoghurt with 1 cup of fresh berries and 20 raw almonds. » But don’t be tricked into buying “diet” soda’s either – while diet foods and drinks might be a little lower in calories, they are way worse for us. » There’s 455 calories in 1 cup of standard white wheat flour, and literally no nutrients. 11 Foods for a Flat Belly. However, some foods definitely cause more bloat than others. sschmalbruch@businessinsider.com (Sarah Schmalbruch), These $19k SUVs Will Make You Trade in Your Car, The Highest Paying Cash Back Card Has Hit The Market, 16 Highly Unnecessary Things People Waste Money On (You’re Guilty Of Many). Ps. Please provide consent and acknowledgement of these cookies. If you don't want to give up these vegetables, try roasting or steaming them to make them easier to digest. The best way to achieve a flat stomach with well-toned abs is to combine effective belly flattening exercises with a healthy, nutritious diet. » I find that the best salad dressing is simply a squeeze of fresh lemon juice mixed with a drizzle of cold-pressed olive oil (about 1 teaspoon per serving), sea salt and cracked black pepper. You’re certainly not alone! » Healthy fats and protein help the body to process sugars, making it more insulin resistant – try eating a small amount of fats & protein when you eat sugary foods and carbs! This is because certain foods activate bloating or add fat to your belly, making it difficult to lose those extra pounds. » While some snack bars may be healthy, most of them are loaded with sugar, artificial flavouring, colorants, preservatives and often refined flours. Glasses of fruit juice and fresh juice (even freshly squeezed orange juice) can be very high calorically. 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