Flat tummy

With the right foods, weight loss can be both quick and healthy, says Reader’s Digest editor-in-chief Liz Vaccariello, author of 21-Day Tummy: The Revolutionary Diet That Soothes and Shrinks Any Belly Fast.

In order to help you get a flat tummy while keeping your digestive system humming, our recommended fat-loss foods feature these stomach-soothing ingredients:

Fiber is key to keeping things moving in our digestive tract. But certain types are rapidly fermentable and can therefore knock our GI system for a loop, so, we focus on foods that contain insoluble fiber and select soluble fibers.

Magnesium is a mineral that your cells need to make energy and your muscles need to relax; a deficiency in this critical nutrient has been strongly associated with increased inflammation.

Anti-inflammatory fats, including monounsaturated fatty acids and omega-3s, can both help keep inflammation at bay and target the fat in and around your belly.

Veggies are high in vitamins; minerals, phytonutrients, antioxidants and fiber, and they’re generally low in calories and fat. Our plan focuses on easily digestible vegetables that are low in fermentable carbs, with special attention on those rich in anti-inflammatory magnesium and other important minerals.

Standouts in this category are leafy green vegetables, especially kale, Swiss chard and spinach.

Kale contains more than 45 different antioxidants, many with anti-inflammatory properties. A 1-cup serving of cooked kale, for instance, contains almost a full day’s supply of beta-carotene, a precursor of vitamin A, which may inhibit the formation of pro-inflammatory immune cells while promoting the production of anti-inflammatory immune cells. And kale is one of the best nondairy sources of calcium.

Swiss chard contains syringic acid, which has received special attention recently for its ability to stabilize blood sugar. This helps prevent the cravings that lead us to overeat and gain weight. One cup of cooked chard contains 150 milligrams of magnesium, almost half your daily recommended allowance.

Spinach is also high in magnesium, with 157 milligrams per cup when it’s cooked. It’s also chock-full of anti-inflammatory antioxidants that help protect our eyes, skin, bones and immunity.

Some diet plans forbid fruits because they’re high in sugars. But nature’s own desserts are also bursting with antioxidants, fiber and other healthful ingredients.

That said; fruits without excess fructose (a sugar that can be hard on the digestive tract) might be better for our tummies. Luckily, many refreshing choices have a balanced glucose-to-fructose ratio.

We often hear that bananas are too starchy and sweet to be part of a lean diet. But they’re actually carb-light and packed with filling fiber. And they’re rich in anti-inflammatory magnesium, as well as vitamin B6 (which helps even out blood sugar) and potassium (which contributes to lower blood pressure).

Blueberries regularly make the lists of “healthiest foods” or “superfoods.” Low in fat and high in fiber, they’re filling and help relieve constipation. But what really makes these tiny fruits stand out is the dizzying list of phytonutrients they contain, including anti-inflammatory anthocyanins, tannins, and other antioxidants that destroy the free radicals associated with everything from wrinkles to colon cancer. Blueberry antioxidants may also help improve memory.

Sadly, almost all grains are carb-dense and therefore may be bad for your tummy, especially in the quantities we’re used to eating them. But some high-fiber grains are also relatively carb-light and low in fermentable carbs.

Slightly nutty and chewy, quinoa is actually not a true grain but more closely related to beets and spinach. It contains just 21 grams of carbs per 100 grams. Quinoa is also high in fiber and protein, both of which make it a satisfying superfood. In fact, along with soy, quinoa is one of the few plant-based complete proteins (meaning it provides our body with all of the amino acids it needs to function). It’s also naturally gluten-free and contains thiamin, vitamin B6, iron, folate, zinc, potassium and selenium, as well as anti-inflammatory magnesium. All these nutrients plus 5 grams of fiber in one cup (cooked), and for only 220 calories!

Source: www.zergnet.com