The 10 Best Foods for Flat Abs
The sad truth: You can crunch
yourself into a coma and still have ab flab. If you really want a sleek, sexy
midriff, you've got to tweak your diet. All of the best waist-whittling foods
contain fiber to banish bloat, antioxidants to boost your abs routine's
effectiveness, and protein to help maintain a healthy metabolism. Here, the top
10 choices for flatter abs.
1. Almonds
These delicious and versatile nuts
contain filling protein and fiber, not to mention vitamin E, a powerful
antioxidant. They're also a good source of magnesium, a mineral your body must
have in order to produce energy,
build and maintain muscle tissue, and regulate blood sugar. "A stable
blood-sugar level helps prevent cravings that can lead to overeating and weight
gain," says David Katz, MD, a professor at the Yale University School of
Medicine. But what makes almonds most interesting is their ability to block
calories. Research indicates that the composition of their cell walls may help
reduce the absorption of all of their fat, making them an extra-lean nut.
Try for: An ounce a day (about 23 almonds), with approximately 160
calories. An empty Altoids tin will hold your daily dose perfectly.
2. Eggs
You won't find a more perfect
protein source. Eggs are highly respected by dietitians because of their balance
of essential amino acids (protein building blocks used by your body to
manufacture everything from muscle fibers to brain chemicals). We like 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, they felt less hungry throughout the day than when breakfast consisted
of complex carbohydrates like bagels. "The protein and fat in the egg may
be contributing to the feeling of satiety," says lead researcher Nikhil V.
Dhurandhar, PhD.
Try for: One egg a day, unless you have high blood cholesterol, in
which case you should check with your doctor first. (One egg packs about 213
milligrams of cholesterol.)
3. Soy
Soybeans are a great source of
antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on
dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of
silken tofu into your morning smoothie. Liquid soy also makes a good meal
replacement: A study from the Journal of the American College of Nutrition
found that overweight subjects who drank a soy milk?based meal replacement lost
more weight than those who consumed a traditional dairy-based diet drink.
Try for: Twenty-five grams of whole (not isolated) soy protein
daily. A half cup of steamed edamame contains about 130 calories and 11 grams
of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole
soy foods
over products packed with "isolated soy protein" -- the latter may
not provide all the benefits of whole soybeans.
4. Apples
A 2003 study in the journal Nutrition
found that overweight women who consumed three apples or pears a day for three
months lost more weight than their counterparts who were fed a similar diet
with oat cookies instead of fruits. "A large apple has five grams of
fiber, but it's also nearly 85 percent water,
which helps you feel full," explains Elisa Zied, RD, author of So What
Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown
to help fight certain cancers, reduce cholesterol damage, and promote healthy
lungs.
Try for: An apple (or two) a day. A study published in the Journal
of Agricultural and Food Chemistry found that the Red Delicious, Cortland,
and Northern Spy varieties had the highest antioxidant activity.
5. Berries
Most are loaded with fiber, every
dieter's best friend. The more fiber you eat -- experts say that it's best to
get between 25 and 35 grams every day -- the fewer calories you absorb from all
the other stuff you put in your mouth. That's because fiber traps food
particles and shuttles them out of your system before they're fully digested.
Berries (and other fruits) are also high in antioxidants, which not only help
protect you from chronic diseases like cancer but may also help you get more
results from your workouts. "Antioxidants help improve blood flow, which
can help muscles contract more efficiently," says Dr. Katz.
Try for: At least half a cup daily, or about 30 calories' worth.
Don't limit yourself to the usual suspects, like raspberries, blueberries, and
strawberries. If you can find them, add boysenberries, gooseberries, and black
currants to the mix for excitement.
6. Leafy Greens
Their cancer-preventing carotenoids
won't help shrink your waistline, but their low calorie count definitely will.
One cup of spinach contains only about 40 calories, while a cup of broccoli has
55 calories and satisfies 20 percent of your day's fiber requirement. Most
leafy greens are also a good source of calcium, an essential ingredient for
muscle contraction.
In other words, they help fuel your workouts.
Try for: Three servings daily. Keep a bag of prewashed baby spinach
in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries,
and sandwiches. When you get sick of spinach, reach for a bunch of arugula,
broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.
7. Yogurt
People who get their calcium from
yogurt rather than from other sources may lose more weight around their
midsection, according to a recent study published in the International
Journal of Obesity. The probiotic bacteria in most yogurts help keep your
digestive system healthy, which translates into 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 active cultures. Add a handful of
fresh chopped fruit for flavor and extra fiber.
8. Veggie Soup
Researchers at Pennsylvania State
University found that people who ate broth-based (or low-fat cream-based) soups
two times a day were more successful in losing weight than those who ate the
same amount of calories in snack food.
Soup eaters also maintained, on average, a total weight loss
of 16 pounds after one year. "Plus, it's a simple way to get your vegetables,"
says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics,
2001).
Try for: At least one cup of low-calorie, low-sodium vegetable soup
every day.
9. Salmon
Seafood,
especially fatty fish like salmon, tuna, and mackerel, is an excellent source
of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by
making your metabolism more efficient, according to Kleiner. An Australian
study showed that overweight people who ate fish daily improved their
glucose-insulin response. Translated, this means that seafood may help slow
digestion and prevent cravings. If that doesn't hook you, consider this:
Seafood is an excellent source of abs-friendly protein.
Try for: Two four-ounce servings per week. Wild salmon, though
pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn't say
wild, it's farm-raised.) If seafood's not your thing, you can get your
omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts.
10. Quinoa
Never heard of it? Pronounced
KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein
per half cup. Cook it as you would any other grain (although some brands
require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like
a cross between whole-wheat couscous and short-grain brown rice.
Try for: At least one half-cup serving (a third of your whole-grain
requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot
cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple
Raisin, for oatmeal. Look for it in health-food
stores.
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