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The 10 Best Foods for Flat Abs

Best Foods for Flat Abs
The sad truth can get you by in a coma and still have ab fat. If you really want a stylish, sexy stomach, you need to adjust your diet. All the best size-food snacks contain fiber to banish bloating, antioxidants to increase their abs routine efficiency and protein to help maintain a healthy metabolism. Here are the 10 best options for flat abs.

1. Almonds

These delicious and versatile nuts contain protein and fiber, not to mention vitamin E, a powerful antioxidant. They are also a good source of magnesium, a mineral that the body must have to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A sugar level stable blood helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, professor of the School of Medicine Yale University. But what the almond makes interesting is their ability to block calories. research indicates that the composition of their cell walls may help reduce the absorption of all the fat, so an extra-lean nut.
Try for : one ounce per day (about 23 almonds), with around 160 calories. An empty box Altoids hold its daily dose to perfection.

2. Eggs

You will not find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks your body uses to manufacture all muscle fibers to brain chemicals). We love them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, felt less hungry throughout the day if breakfast consists of complex carbohydrates like bagels. "The protein and fat in the egg may contribute to satiety," said lead researcher Nikhil V. Dhurandhar, PhD.
Try for : an egg a day, unless you have high cholesterol, in which case you should consult your doctor. (One egg packs about 213 milligrams of cholesterol.)

3. Soy

Soy is an excellent source of antioxidants, fiber and protein. They are incredibly versatile. Snack on toasted soybeans, edamame bombed throw into soups, and slip a spoonful of tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A Study of the American College of Nutrition Journal found that overweight subjects who took a soy milk based meal replacements lost more weight than those who consumed a diet based drinks conventional milk.
Try for : Twenty-five grams of whole protein (not isolated) soy per day. A half cup soy steamed contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) containing 10 grams. Choose whole soy foods over packaged products "soy protein isolate" - the latter can not provide all the benefits of whole soybeans.

4. Apples

A 2003 study in the journal Nutrition found that overweight women who ate three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with cookies of oats instead of fruit. "A large apple has five grams of fiber, but nearly 85 percent water, which helps you feel full," says Elisa Zied, RD, author of So What Can I Eat? (Wiley, 2006 ). apples also contain quercetin, a compound shown to help fight against certain cancers, reduce cholesterol damage and promote lung health.
Try for : An apple (or two) per day. A study published in the Journal of Agricultural and Food Chemistry found that Red Delicious Cortland and Northern Spy varieties had the highest antioxidant activity.

5. Berries

Most are loaded with fiber, the best friend of every dieter. The more fiber you eat - experts say it's best to get between 25 and 35 grams per day - the fewer calories you absorb all the other things you put in your mouth. This is due to the traps food particles of fiber and launch them from your system before they are fully digested. (Berries and other fruits) are also high in antioxidants, which not only help protect against chronic diseases like cancer, but can also help you get more results from your workouts. "Antioxidants help to improve blood circulation, which can help muscles contract more effectively," says Dr. Katz.
Try for : At least half a cup a day, or about $ 30 calories. It's not just the usual suspects, like raspberries, blueberries and strawberries. If you can find, add blackberries, gooseberries and currants to the mix of emotions.

6. Leafy Greens

Your carotenoids in the prevention of cancer will not help reduce your waistline, but the low number of calories will certainly. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of the fiber needs of your day. Most leafy greens are also a good source of calcium, essential for muscle contraction. In other words, help boost your workouts.
Try for : Three daily servings. Keep a bag of prewashed spinach in the refrigerator and throw a handful in soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, to achieve a handful of arugula, rapini or broccolini, a cross between broccoli and Chinese kale.

7. Yogurt

People who get their calcium from yogurt instead other sources may lose more weight around your abdomen, according to a recent study published in the International Journal of Obesity. Probiotic bacteria in most yogurts help maintain a healthy digestive system, resulting in a lower incidence of gas, bloating and constipation, which can keep your tummy looking flat.
Try for : One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live and active cultures. Add a handful of chopped fresh fruit for flavor and extra fiber.

8. Veggie Soup

Researchers at Pennsylvania State University found that people who ate (or based on Low fat cream) broth-based soup twice daily were more successful at losing weight than those who ate the same amount of calories in the cafeteria food. Soup eaters also maintained an average loss, total weight of 16 pounds after a year. "Also, it's an easy way to get your vegetables," says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).
Try for : at least a cup of low-calorie soup sodium vegetables every day.

9. Salmon

Seafood, especially fatty fish like salmon, tuna and mackerel, is an excellent source of omega-3. These uber-healthy fats can help promote fat burning by making more efficient your metabolism, according to Kleiner. An Australian study found that obese people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If it does not hang you, consider this: The fish is an excellent source of protein friendly abs.
Try for : Two four-ounce servings a week. He, though expensive, wild salmon contains more omega-3 fatty acids that the hatchery. (If it does not say wild, is farmed.) If seafood is not your thing, you can get your omega-3s from flaxseed (grind and sprinkle on your cereal) or walnuts.

10. Quinoa

I never heard of him? Pronounced KEEN-wah, all grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook as you would any other grain (although some brands not require rinsing). Quinoa nutty flavor and crispy-yet-chewy texture are like a cross between wheat couscous and brown rice short grain.
Try for : At least a half-cup serving (one-third of their whole grain needs) per day. Try replacing the Altiplano Gold brand instant hot quinoa cereal (160 to 210 calories per pack) Chai Spiced almond and apple with raisins, oatmeal. Look for it in health food stores.
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