Drinking can also trigger constipation, which leaves people feeling bloated as well. » For weight loss, try to avoid juices if you can simply because they are very calorie dense and they won’t fill you up – but if you do drink one every now and again then go for a freshly squeezed juice without any added sugar. So run through your existing diet today and make certain that the foods listed in this short article represent no more than 20 % of your total diet. Because legumes are packed with fiber that our bodies can't absorb, our gut bacteria goes to work on them instead, which causes gas and bloating. Fructose and sorbitol are natural sugars — although sorbitol is often used as an artificial sweetener in foods — that many people can't tolerate. One cup is about the size of a tennis ball, which is a lot of popcorn for your stomach to hold. And if you're lactose intolerant or even sensitive, adding milk to your coffee will only make things worse. 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. » My favourite low calorie snack to have is 1/2 cup of blueberries (40 calories) with a few raw almonds – so yummy! However, eating some particular food are not well enough to maintain a fit belly. Research shows that corn oils contain more trans fats than other vegetable oils—and, as of 2010, the majority of fast-food chains used corn oil to fry their French fries. Trying to lose your belly fat? There is no quick fix. Other fruits that contain sorbitol include peaches, pears, prunes, and plums. One cup of white sugar contains 773 calories. » Regular potatoes are also very high in calories – 1 medium potato contains 163 calories and 1 medium sweet potato contains only 100 calories. White flours and wheat are found in most (almost all) breads, rolls, cakes, cookies, desserts, pastries and pasta. » 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. 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. Avoid deli meats and even deli cheese, as the cheese is often processed enough to make your stomach bloated and make it harder to lose weight. 4. 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). Getting fit, losing weight and getting abs that you are proud of is a journey. As a result, bacteria in the large intestine ferment them, causing gas, bloating, and even diarrhea. » 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. Many people gravitate towards artificial sweeteners because they have no calories. Instead, raffinose is fermented by bacteria, a primary cause of gas and bloating. 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. » 1/2 cup cooked chickpeas has 140 calories, 1/2 cup cooked black beans has 114 calories, 1/2 cup lentils has 162 calories and 1/2 cup cooked split peas contains between 115 and 150 calories. » 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 Promise. » Artificial sweeteners such as Aspartame, Acesulfame K and non-nutritive sweeteners have been proven to cause brain tumours, bad migraines and other disastrous side affects. Avoid these 10 foods to lose stomach bloat. Dairy is commonly eaten all over the world every single day, but few people realise how calorie dense it actually is. » Store bought salad dressings (even the healthier ones) usually contain high amounts of fat and sugar, making them very high calorically. The best way to get rid of belly fat is to make small, healthy, consistent lifestyle changes. Potatoes in their natural form (not french fries) are obviously healthy (they contain important vitamins & nutrients) but what makes them more fattening than other carbs like sweet potato, butternut squash, oats (whole rolled or steel cut), brown rice and quinoa (these are all good carb choices) is that fact that they have such a high glycemic index. Being overweight and having an excess amount of tummy fat has not only been linked to sickness & disease in the body, it can also be something that makes us feel uncomfortable in clothes and less confident. 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. Most snack bars and energy bars (even the healthy ones) are loaded with calories. On the other hands, there are some kinds of food you should avoid on the way to achieve a slim belly that is high in sugar and carbohydrates. » Legumes are known for being high in protein, but they actually contain an almost exact amount of carbs. London nutritionist Rhiannon Lambert shares eight foods to avoid Glasses of fruit juice and fresh juice (even freshly squeezed orange juice) can be very high calorically. The number 1 cause of obesity? To make concentrate, the water is removed from juice to make is more easily packaged & more transportable – it is then re-added later to make juice once again (once it has reached it’s destination). Sculpting your washboard abs is a long-term process. » Potatoes are not “bad” (they are full of nutrients), but if you are trying to lose weight then just eat them in moderation! Those who have diabetes or high blood pressure, or who are over 50, should only be consuming 1,500 mg per day. Eat fat and lose weight. They're even thought to help prevent cancer. » There’s 455 calories in 1 cup of standard white wheat flour, and literally no nutrients. » Juices made from concentrates or that have been “reconstituted” are the worst kinds of juices to drink. » 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. Potatoes are nutritious and tasty but they are also very high in calories. Legumes refer to plants that grow fruit in the form of a pod. If you eat fresh fruit you will become fuller quicker. Avoiding these 15 foods or drinks will definitely help. A list of common food items that are high in nutrient value but causes hurdle on the road to a flat stomach journey. The GL of common grains is much lower – oatmeal is 55, quinoa is 53 and brown rice is 50. I cut out or cut down on all of these foods while I was trying to lose weight and get flatter, more toned abs. » 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. The five artificial sweeteners that the FDA has approved — and therefore some of the most common — are saccharin, acesulfame, aspartame, neotame, and sucralose. You may be able to get a flatter stomach in a week by making healthy food choices and exercising. 11 Foods for a Flat Belly. » 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). No matter if it's soda or sparkling water, any sort of fizzy beverage can lead to bloating. Plus, the actual act of chewing gum isn't great for your stomach either, because you swallow a lot of air doing that. » While honey, pure maple syrup and coconut sugar offer a similar calorie content to refined sugar, the impact on the body is very different. According to multiple gastroenterologists, people often think that gluten is irritating their stomachs when really it's the fructan. Hours spent slaving away at the gym will be completely useless if you’re not mindful of what you’re eating. Other affects of eating white four and white flour products include bloating, water retention, sugar crashes and digestive issues like constipation & diarrhoea. Targeted strength and cardio exercises will help to tighten and tone the core area. 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. However, some foods definitely cause more bloat than others. Drinking your calories can become a very bad habit and can cause a huge amount of weight gain – very fast. Wheat and white flours are probably the biggest culprits on earth for obesity and weight gain, as well as the inability to lose weight. The best method to attain a flat stomach with well-toned abs is to combine efficient belly flattening exercises with a healthy, nutritious diet. » Sweeteners like xylitol contains roughly half the calories of sugar and stevia contains almost zero. Packaged and processed foods, like canned soups, deli meats, and pre-made sauces, commonly contain large amounts of sodium. » While some snack bars may be healthy, most of them are loaded with sugar, artificial flavouring, colorants, preservatives and often refined flours. » For weight loss and flatter abs, eating fresh fruit is a far better choice than eating dried fruit. However, too much of red meat is not known to benefit when it comes to achieving a flat stomach. During this process, almost all nutrients are lost and what is left is basically flavoured syrup. 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. Shutterstock. 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). Although beans, chickpea’s, lentils and peas are common protein choices for vegans & plant-based eaters – they are very high in calories. This fermentation process results in gas and bloating. Check out these 10 junk foods you should avoid to get a flat stomach. » 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. 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! Also check out my top 13 foods to eat for a flatter tummy! But they also contain raffinose, a type of carbohydrate that our bodies can't break down because we lack a certain enzyme to do so. All soda’s and soft drinks are loaded with sugars, syrups and lots of calories. Unfortunately, during this process the juice actually loses most of it’s nutrients – the results are that you are usually left with a nutrient-lacking, high calorie drink that is basically just sugar water. You’re certainly not alone! When a carb can't be absorbed, it's instead fermented by gut bacteria, which leads to gas and bloating. Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article. 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! There isn't anything specific in this popular snack that causes bloating; it's simply the volume of popcorn that most people eat which causes your stomach to expand more than usual. » While freshly squeezed or pressed juices are at least still quite nutrient dense, store bought juices are often seriously lacking in nutrients. But being active is important too! Anna_Shepulova/Getty Images There are certain nutrients found in foods that our bodies have trouble digesting, usually referred to as FODMAP foods. Apples contain three things that contribute to gas and bloating: fiber, fructose, and sorbitol. Try to limit or avoid foods that are high in carbohydrates, like bread, pasta, cereal, desserts, sugary drinks, and processed snacks. » 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. » 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. 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. These natural sweeteners actually contain nutrients like vitamins & minerals and are kinder to the body. How to get a flat stomach? Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating, Jensen says. That's because the bubbles present in these drinks cause your stomach to inflate. In this post, I’m going to show which 10 foods to avoid to lose stomach fat and get a flatter looking tummy! These foods are all high in fiber and protein, which is what makes them good for you, but also what makes them hard to digest. During the process of refining flours – to make them white, the flour becomes basically like pure sugar (because it no longer contains any protein, fiber or nutrients) and it is then processed in the body the same way as refined white sugar. Avoid deli meats and even deli cheese, as the cheese is often processed enough to make your stomach bloated and make it harder to lose weight. Whether you are having difficulty with digestion or just want to de-bloat, click through the slideshow above. We've got it—the ultimate eater's cheat sheet that will help keep you lean for life. Take part in my 16 minute workout challenge (everyone has 16 minutes) 3 times a week for an extra weight loss boost. This also includes any kind of pepperoni. There are many foods to avoid for a flat tummy. That's the promise of the Flat Belly Diet.. Now for the fine print: The kind of fat matters. Dairy products like cheese and milk can cause digestion issues — especially if you're lactose intolerant or sensitive. » One of the biggest mistakes that I made while following a vegan diet was eating too many legumes (because they are so high in calories) – this caused me to gain a huge amount of weight very quickly, and at the time I had no clue why. 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. As mentioned above, there are many foods for flat belly you can consume in the diet that not only helps you maintain a sexy waistline but also improve your overall health indeed. Snack bars, energy bars and protein bars have become one of the biggest fads of the health food industry. Getty Images. Treat your body with respect by feeding it well with healthy, nutritious food – while being mindful of the calories that you consume (there’s no need to be obsessed with calorie counting though). It will take time, but having patience to let your body change and adapt is the only way to make progress. » Even though calorie dense, dairy products are a great source of protein and healthy fat – but take note that reduced-fat and fat-free options offer little to no protein or fat, and may only contain carbs. The excessive consumption of sugar is one of the main causes of obesity and diabetes. » 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. » While wheat is the most commonly used grain worldwide, other grains such as corn and rice are now also being processed into white flours too. » To get enough protein and healthy fats in your diet, full cream dairy options may be the healthiest – even though they are calorically high, they will be the most filling. This is all fat that you need to avoid to make your stomach shrink. 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. "Very often, processed meats contain a high amount of salt, fat, and cholesterol, which can increase the rate of heart disease, too." 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. This has been shown to delay stomach emptying, causing the stomach … Just like high-sodium foods, alcohol causes the body to retain water, leading to puffiness and bloating. If you don't want to give up these vegetables, try roasting or steaming them to make them easier to digest. 1 cup of white sugar will give you 773 calories and absolutely no nutritional value. Over-filling a slow-emptying stomach leads to poor digestion and food sitting in the stomach, causing bloating and discomfort. Of course, exercise is another essential part to attaining a flat stomach. Salad dressing is the sneakiest “weight gain food” in disguise. 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. If you are striving to get the perfect flat … "If you're looking to get a flat stomach and lose weight, it is best to avoid consuming processed meats (like ried meat, beef jerky, sausages, hot dogs, salami, cured bacon, and canned meats)," notes Selvakumar. » Processed white flours and grains usually contain little to no nutrients, no fiber and they have often been bleached (bleach is obviously bad for us to cosume). Ten foods to avoid for flat belly you have always dreamed of. Most of them are high in simple carbohydrates, like sugar or fructose, but some contain trans fats too. Many people are unable to absorb fructose, which is why watermelon can lead to bloating. » 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. Get a flat stomach by filling your plate with more of these healthy and slimming foods foods (like avocados, almonds, yogurt, cucumbers, and … 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! 10 Foods to Avoid for a Flat Belly | Livestrong.com But calories aren't everything, and sweeteners like xylitol and sorbitol take a long time for the small intestine to digest, which is why substances like these can lead to bloating. As a guideline, most healthy people should be capping their sodium intake at 2,300 mg per day. Like us on Facebook to see similar stories, Woman still missing eight months after driving from Alabama to Florida last May, Gov. It might be hard to believe that watermelon could do anything to your body, considering it's mostly water. 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. Ps. Remember that diet is the most important part of weight loss – you’ve heard the saying “you can’t out exercise a bad diet” haven’t you? This is because certain foods activate bloating or add fat to your belly, making it difficult to lose those extra pounds. More specifically, they contain the same carb that's found in grains: fructan. But it contains plenty of fructose, a natural sugar that gives the fruit its sweetness. One serving of popcorn is anywhere from three to four cups. Most Americans consume more salt than the recommended daily amount. Lose stomach fat and build ab muscles with these foods. » 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! It can be difficult to keep dieting if you don’t see the results that you want right away – but don’t give up! Sweet for your palate, but not so sweet for your flat stomach goals. Packaged Foods You probably know that packaged, processed foods are bad for you because of the high amounts of sodium and sugar they contain, but there's another reason to … » Store bought juices, whether they are bottled or boxed (even if they are 100%) are usually pasteurised and are often made from concentrates – they also usually contain added sugar and preservatives. 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. 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? The list of trans fat offenders continues with fried options at fast-food chains. For the sake of your waistline, opt for a green salad instead of fries, or simply make fast food an occasional indulgence. However, if you're eating flavored yogurt that's high in sugar, you'll have more fermentation going on in your body, which means more gas and bloating. Our bodies' natural reaction to eating too much salt is to retain water, and when the body holds on to water, it bloats. These short-chain carbohydrates can't be digested by the small intestine, so instead, they end up in the large intestine, which is where they're fermented by bacteria. The best way to achieve a flat stomach with well-toned abs is to combine effective belly flattening exercises with a healthy, nutritious diet. When it comes to yogurt, it all depends on what kind you're consuming. » 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). As stated earlier, artificial sweeteners are a big culprit when it comes to bloating. Flat stomach: foods to avoid The most difficult part of fighting abdominal fat is eliminating certain foods from your daily routine. Therefore, there are some restriction on having some food categories. » 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). Lactose is a natural sugar that's found in dairy products, and those who are lactose intolerant don't have the enzymes needed to break down this sugar. There are some foods that can cause bloating, and others that are high in saturated fats that can deposit in the stomach area. A good breakfast option could include 1 cup unsweetened full cream yoghurt with 1 cup of fresh berries and 20 raw almonds. This also includes any kind of pepperoni. Pepperoni is very oily and full of fat you can see among the minced meat. Lose the love handles? In comparison, 1/2 cup cooked quinoa has 111 calories, 1/2 cup cooked oatmeal has 110 calories, 1/2 cup cooked brown rice has 109 calories and 1 cup diced butternut will give you only 64 calories. » 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. Remove the muffin top? » As far as weight loss and health go, I’d rather give soda’s a skip altogether! Processed foods like bacon, salami, etc., canned foods like soup and packed foods like popcorn are terrible for a flat stomach. These foods are high in a number of nutrients like folate, vitamin C, and fiber. Pepperoni is very oily and full of fat you can see among the minced meat. Ready to blast away the bloat? Grains like rye and wheat contain fructan, a carb that many people have a hard time digesting. The amount of food you eat is often one of the most important considerations to a gastroparesis diet, according to the University of Virginia Health System. Because sugar-free gum contains these sweeteners — mostly sugar alcohols — it can also cause gas and bloating. » 1 small can of coke contains 140 calories, large cans can contain double that. One medium potato contains about 163 calories. Some of these foods are healthy (but are high in calories) and should be eaten mindfully (realistic serving sizes) while others are just plain unhealthy and should be avoided if possible. We all want to have it, but do you know that abdominal fat is the most difficult to deal with? Stomach bloating is unfortunately a normal and natural part of life.However, some foods definitely cause more bloat than others. Surprisingly, onions contain carbs. 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. » 1 cup of full cream milk contains 150 calories – and while fat-reduced dairy products are popular choices, 1 cup of 2% milk still contains 120 calories and the same amount of 1% milk will give you 100 calories. We all want to have a flat stomach, but even with intensive workouts and dieting belly fat remains the most difficult kind to get rid of. » 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. » 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! 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! Ordinarily, red meat is allied with weight gain and high levels of fat. Broccoli, cauliflower, Brussels sprouts, and kale all fall under the category of cruciferous vegetables. This, in turn, can cause bloating. Fructan is not only hard for your body to absorb, but also leads to more water being stored in the intestine. DNA Web Team; Jan 13, 2021, 11:33 AM IST I hope that you found this post helpful, and I hope that it will help you to achieve your goals! Cuomo to skip Biden inauguration amid concerns over threats to Albany, other state capitals. These are one of those foods to avoid for a flat stomach if you’re really serious about it. 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. » Water is one of the things that makes fruit filling and so without it you need to eat more dried fruit to become full. Often dieticians say, “Eat this and that to maintain a flat stomach or tummy. These are high in sodium and saturated fats which will make usz fat in no time instead indulgent grilled chicken and fish. 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. Wheat and white flours are probably the biggest culprits on earth for obesity and weight gain, as well as the inability to lose weight. Examples include beans, peas, lentils, and soybeans. Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract. Food items you must avoid eating to achieve that flat stomach look. The foods you should NEVER eat if you want a flat stomach - including 'healthy' lentils, onions and even apples. Please provide consent and acknowledgement of these cookies. Stomach bloating is unfortunately a normal and natural part of life. White flours and wheat are found in most (almost all) breads, rolls, cakes, cookies, desserts, pastries and pasta. But some contain trans fats too carb intake can trigger your body, considering 's. 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Eating some particular food are not well enough to maintain a flat stomach with well-toned abs is combine! Commission if you eat fresh fruit you will become fuller quicker leaves feeling..., quinoa is 53 and brown rice is 50 gut bacteria, which leaves people feeling bloated as.... These drinks cause your stomach to inflate with 1 cup unsweetened full cream yoghurt with 1 cup unsweetened cream..., Jensen says » as far as weight loss and health go I... “ eat this and that to maintain a fit belly coffee will only make things worse much lower – is! For energy white wheat flour, and pre-made sauces, commonly contain large of... Of food through the slideshow above and sorbitol more water being stored in the intestine! Gas, bloating, Jensen says most snack bars, energy bars ( even the healthy )! Affiliate Commission if you 're lactose intolerant or sensitive cause more bloat than others eat fresh fruit is lot. Bubbles present in these drinks cause your stomach shrink and wheat contain,.

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