Ten tips to lose belly quickly
Between bloating and excessively poorly housed pounds, does your waistline make you complex? With our slimming program, choose the right foods to destock and deflate at the same time. To you, slim waist and flat stomach to dare the two-piece this summer!
Our program, low calorie and balanced, revolves around foods and cooking methods that are digestible and beneficial to the intestinal flora. Quickly, the bloating diminishes and the curves fade.
Flat belly tip n ° 1: rethinking cereal consumption
In quality and quantity! Wheat and its derivatives (bread, pasta ...) contain oligosaccharides - fermentable sugars - and gluten, a protein that can cause digestive disorders in some people. Complete or semi-complete, they also provide potentially irritating fibers. Finally, they are rich in carbohydrates whose consumption in excess promotes storage. At the same time, do not remove them because they satiate and also contain resistant starches beneficial to the microbiota.
In practice: it is consumed at breakfast, in moderate amounts (100 to 150 g cooked weight, or 30 to 50 g raw), opting for cereals with moderate glycemic index best tolerated by the intestines: basmati rice, white pasta al dente, quinoa, spelled, polenta, buckwheat.
Flat belly board n ° 2: light dinner
This is the key to destocking - energy intake, especially when it comes from carbohydrates, is more easily stored during the night - and not accentuate the bloating of the day.
In practice: no carbohydrates at night! Starchy foods are omitted and a flavored herbal tea is preferred for dessert. On the menu: vegetables (starter and entree) and 80 to 100 g of fish or lean meat. To hold, we set up a snack around 17 hours: 1 to 2 fresh or cooked fruits and possibly some oleaginous (almonds, nuts ...) or 1 to 2 squares of dark chocolate with 70% minimum cocoa.
Flat belly tip # 3: Chew fruit outside meals
This allows you to enjoy their benefits by avoiding fermentations responsible for gas. Most are rich in fiber-bound fructose (fructo-oligosaccharide) and sometimes contain polyols, two fermentable sugars.
In practice: we limit ourselves to 2-3 servings a day in the morning or at tea time. We eat in small quantities (60 g) the most difficult to tolerate (apple, peach, mango, apricot, cherry, quince, watermelon), we peel and we seed.
Tip flat belly n ° 4: breakfast at the Anglo-Saxon
This is the time to refuel without stopping: the appetite will be moderate for the day and the calories used. For silhouette and digestion, we give up the French breakfast (pastries, jam, cereals in milk) in favor of an English version with, in addition to a cereal easy to tolerate, vegetable protein and / or animal and good fat.
In practice: 50 g of sourdough white bread is provided with 10 g of butter, oilseeds or 1 egg or ham, 1 dairy (vegetable or animal) and, depending on the tolerance, a fruit.
Flat belly board n ° 5: raw and cooked panacher
Vegetable fibers and raw fruit, more irritating, can cause bloating. But no way to do without: by filling the stomach, raw vegetables help to refine, and some have a glycemic index lower than the cooked versions.
In practice: we aim for a balance between raw and cooked, by gradually increasing the share of crudités to get used again. We peel and we seed, and we favor the most digestible varieties.
Flat belly tip # 6: Do not eat more than one dairy a day
Dairy products contain lactose which is often poorly digested due to the deficiency of an enzyme, lactase. Milk is the richest in lactose: the more it is processed, the less it contains.
In practice: it is limited to one a day, rather in the morning, focusing on cheeses, yogurts and petits-suisse. For milk-based formulas, we opt for vegetable juices (almond, soy ...) enriched with calcium. For dessert, unsweetened vegetable yogurts.
Tip flat belly # 7: Limit fermented vegetables
Vegetables, especially fibrous (leeks, artichokes, cabbage, salsify, eggplant ...), contain fructans: indigestible, these sugars are found directly in the colon where they ferment. However, do not remove them because fructans are appreciated by friendly bacteria of the intestinal flora.
In practice: we consume in small quantities the incriminated vegetables (60 g max), giving priority to cooked, grated, mixed or cut forms to facilitate their digestion. The intestines accustomed, we gradually increase these quantities.
Tip flat belly n ° 8: "soften" the pulses
Rich in fiber and fructan, they give a hard time to our intestines. However, they contribute to the balance of the intestinal flora and are an excellent alternative to cereal products to be satiated and destocked, thanks to their moderate glycemic index.
In practice: it is put on the menu two to three times a week. To pre-digest them, they are soaked overnight before being prepared, or they are germinated two to five days in slightly mineralized water. They are confined to breakfast (50 to 60 g cooked weight), combined with a cereal.
Flat belly tip # 9: Chew and take your time
Chewing well can grind food. Taking your time and eating without stress is also eating less and not ingesting air, two factors belly bloated after meals.
In practice: we eat at fixed times, sitting and calm, we spend at least 20 minutes at the table, we chew several mouthfuls, we put its cutlery between each and waiting to have swallowed before starting again.
Tip flat belly # 10: adopt the right cooking methods
Frying, barbecue and high temperature cooking produce toxic compounds that are not easily digested.
In practice: steamed, seasoning after cooking with spices and herbs, stewed, wok or oven at low temperature. And we add raw vegetable oils (olive, rapeseed, nuts ...), digestible and anti-inflammatory, at the rate of 1 c. to s. per meal.