Having a flat stomach is often considered an ideal of beauty and well-being. To achieve this goal, it is not enough to just do regular physical exercise, but also to adopt a healthy and balanced diet. In this article, we will reveal to you the most effective food to eliminate abdominal fat and help you obtain that famous, coveted flat stomach.
The war on belly fat
Abdominal fat, commonly referred to as “belly fat,” is made up of two types: subcutaneous fat, which is located just under the skin, and visceral fat, which surrounds the internal organs of the abdomen. The latter is particularly dangerous for health, because it increases the risk of cardiovascular diseases, type 2 diabetes and certain cancers. So, eliminating abdominal fat is not only a matter of aesthetics, but also an important health issue.
The crucial role of diet in the fight against abdominal fat
In this battle for a flat stomach, diet plays a vital role. Indeed, an unbalanced diet high in calories promotes the accumulation of fat in the abdomen. Conversely, a healthy, balanced diet rich in fruits, vegetables, foods rich in fiber and low in saturated fats will help reduce abdominal fat and maintain a healthy weight.
The secret: fibers, the essential allies for a flat stomach
Research shows that increasing fiber intake is key to reducing belly fat. Fiber is present in many plant-based foods such as fruits, vegetables, whole grains and legumes. They have interesting properties because they have a satiating effect, help stabilize blood sugar levels and promote intestinal transit.
How does fiber work to eliminate belly fat?
Fiber works primarily in two ways to help shed belly fat:
- They prolong the feeling of satiety: Fiber is digested less quickly than other nutrients, which keeps you feeling full longer after eating. This naturally reduces the urge to snack between meals and helps you consume fewer calories throughout the day.
- They help prevent insulin peaks: When a food rich in simple carbohydrates is consumed, the body produces insulin to allow the use of these sugars. However, if cells cannot use all the sugar in the blood, it is stored as fat. Fiber slows down the absorption of carbohydrates and thus prevents insulin spikes.
The star food to eliminate abdominal fat: legumes
Among foods rich in fiber, legumes (lentils, chickpeas, dried beans, etc.) are particularly effective in helping to eliminate abdominal fat.
The benefits of legumes for a flat stomach
Legumes have several advantages that make them a formidable weapon against belly fat:
- Fiber richness: Legumes are among the richest foods in fiber, with around 5 to 8 g of fiber per 100 g of cooked legumes. Their soluble fiber content helps prevent insulin peaks, while insoluble fiber promotes good intestinal transit.
- Protein intake: Legumes are also an excellent source of plant-based protein, which helps maintain and build muscle mass. A well-developed muscle allows you to burn more calories at rest and thus helps fight against abdominal fat.
- Low glycemic index: Thanks to their fiber content, legumes have a low glycemic index, which means they release their energy slowly into the blood. This helps maintain good satiety and avoid sugar cravings.
Focus on other foods rich in fiber to reinforce the effectiveness of legumes
Although legumes are the most effective food for eliminating abdominal fat, it is essential to also consume other sources of fiber to maximize their benefits and achieve a flat stomach. Here are some examples of foods rich in fiber:
- Fresh fruit (apples, pears, prunes, raspberries, etc.)
- Green vegetables (broccoli, green cabbage, spinach, artichokes, etc.)
- Whole grains (oats, brown rice, quinoa, whole grain bread, whole grain pasta, etc.)
- Oil seeds and fruits (almonds, walnuts, flax seeds, chia seeds, etc.)
So, by combining these foods with legumes in your daily diet, you put all the chances on your side to say goodbye to belly fat and finally obtain that much desired flat stomach.
