I wanted to start my summer posts this week, and decided to kick them off on an easy note..."What to Eat for a Slim Belly." Here we go!
Boost the benefits of your workout and burn more fat, faster with these smart food choices and simple food swaps. It'll come as no surprise to you, that what you eat--and how much of it--plays a huge role in how much you weigh. What might be more surprising is how just a few additions to your regular diet, and a few more substitutions, can make a dramatic difference.
Add the following to your daily diet, and you can shed about 10 pounds over the course of a year. Simple!
1. Water with Lemon
A California study of 240 women found that dieters who replaced their sweetened-drinks with water lost an average of 3 pounds more a year than those who didn't. Subjects who sipped more than 4 cups of water a day lost 3 additional pounds, compared with those who drank less. Plus, the phosphoric acid in soda may contribute to bone loss--and osteoporosis--by changing the acid base balance in your blood.
2. High-Fiber Granola Bars
A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 grams of fiber, like Kashi or Fiber One. Personally, I'm a fan of the Fiber One brand...especially the trail mix bars. See the nutritional information below! :)
Remember: refined carbs spike your insulin levels, limiting your body's ability to use fat as fuel.
3. Ground Flaxseed
Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you're less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it's high in plant estrogens. I can't pretend like that isn't the reason I bought some, I can be kind of moody. ;) Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.
4. Walnuts
Instead of snacking on some chips or candy, open up a bag of nuts. Walnuts are 1 of my favorites and they're rich in omega-3 fatty acids, which may keep you feeling fuller longer.<-- ding ding! ;) I mix them up with dried fruits and dark chocolate chips for nice little mid-day pick me up, but mostly I love them in my oatmeal with bananas. Or a occasionally in a banana walnut muffin...hey, it's all about balance. :)
In a 1-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8-10 walnuts a day lost more weight and body fat. The subjects also reduced their insulin levels, which helps keep fat storage in check.
Nuts are expensive, but I buy them in bulk which helps!
5. Hot Sauce
I could hardly contain my excitement when I was doing my research for this post...I put hot sauce, cracked red pepper flakes, cayenne pepper, you name it, on ANYTHING that I feel needs a little kick. Seriously friends, forget bland condiments. To burn fat, spice things up. In a study of 36 men and women, Australian researchers found that after a spicy meal, levels of insulin--the hormone that triggers body fat storage--were lowered by 32%!
One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body's ability to clear insulin from the bloodstream after you eat, so you're more likely to burn fat following a meal spiked with chile peppers than after one that isn't "packing heat." ;) Keep that metabolism revved up, even after you're finished eating!
6. Cinnamon
Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You'll also be doing your heart a favor as protective estrogen levels decline. A Pakistani researcher found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18% and triglycerides by 30%.
7. Greek Yogurt
A recent study found that those who ate three yogurts a day while dieting lost 81% more belly fat than people who didn't eat yogurt. All study participants were directed to eat 500 calories less per day. It is recommended that you should eat about 6 ounces of low-fat/fat-free Greek yogurt before every meal. Why? It's thought that calcium can help stop fat from entering your cells, improve your body’s ability to break down fat, and help your body carry out fat through your bowel movements. Let's move it out!!
These are my newest and most favorite find in the yogurt department lately, chilled or frozen, they're the perfect little snack. 70 calories, a great source of protein, calcium, and Vitamin D! :)
**Make these swaps for a slim belly. All you need are a few simple changes to cut 500 calories a day. That adds up to about a pound of weight loss each week, a very healthy amount. Many of the healthier alternatives also contain monounsaturated fatty acids (MUFAs)--such as olive oil or nuts--and whole grains. Studies show that BOTH are powerful belly flatteners. And they're more satiating than saturated fats and refined grains, so you feel satisfied with less food. That's why some of the food swaps are smaller portions.**
Prevention.com/100calories has some GREAT snack ideas for those who are interested in making these changes!
Here's a little help on some popular choices, I hope you LOVE me after all the math I just did for this table! :)
Instead Of...
|
Choose...
|
Calories Saved
|
2 slices white bread
|
1 slice whole wheat bread
|
90
|
1/2 cup granola
|
1/2 cup oatmeal
|
125
|
2 frozen waffles
|
1 whole grain frozen waffle
|
130
|
2 pancakes
|
1 whole grain pancake
|
75
|
1 cup corn flakes cereal
|
1/2 cup bran flakes cereal
|
40
|
1 cup spaghetti w/ 1/2 cup meat sauce
|
1 cup whole wheat spaghetti, 1/4 cup sliced mushrooms, 1/2 cup light marinara sauce
|
165
|
1 cup rice with 2 tsp butter
|
1/2 cup brown rice w/ 1/2 cup mixed frozen veggies & 1 tsp olive oil
|
65
|
Hamburger bun
|
Whole grain pita
|
55
|
1 cup mashed potatoes
|
1/2 large plain baked potato
|
100
|
Flour tortilla (10" diameter)
|
Whole wheat tortilla (8" diameter)
|
80
|
3oz chicken breast w/ skin
|
3oz skinless chicken breast
|
30
|
3oz New York strip
|
3oz filet mignon
|
60
|
3oz rib eye
|
3oz ahi tuna steak
|
55
|
3oz top sirloin
|
3oz salmon
|
95
|
3oz beef meat loaf
|
3oz ground turkey meatloaf
|
115
|
3oz roast beef lunch meat
|
3oz chicken lunch meat
|
75
|
3oz ground beef patty
|
3oz lean ground turkey patty
|
85
|
4oz pork chop
|
3oz pork tenderloin
|
100
|
2 slices bacon
|
2 slices turkey bacon
|
25
|
1 cup re-fried beans
|
1/2 cup pinto beans
|
135
|
2 T cream cheese
|
1/4 mashed avocado with lemon juice & a dash of salt & pepper
|
55
|
1/4 cup ranch dip for veggies
|
1/4 cup hummus
|
190
|
1/4 cup maple syrup
|
2 Tbsp apricot fruit spread or honey
|
130
|
2 T peanut butter
|
1 T all-natural peanut, almond, cashew, or other nut butter
|
85
|
1/4 cup blue cheese dressing
|
Balsamic vinaigrette made w/ 1 T flaxseed oil & 1 T balsamic vinegar
|
175 |
16oz latte
|
12oz latte made w/ fat free milk
|
120
|
16oz soda
|
Water w/ a squeeze of lemon
|
180
|
16oz Iced Mocha Frappuccino
|
16oz iced coffee w/ fat free milk
|
270
|
Iced tea with 2 tsp sugar & lemon
|
Iced tea with a squeeze of orange & lemon
|
30
|
1 cup of juice
|
1/2 cup juice mixed with 1/2 cup sparking water
|
60
|
4 oz white or red wine
|
2 oz white or red wine with 2 oz sparkling water
|
50
|
16oz beer
|
12oz light beer
|
100
|
| 12 oz coffee w/ 2 T cream |
12oz coffee w/ 1/4 cup fat free milk
|
20
|
1/4 cup grated cheddar cheese
|
1 T Parmesan cheese
|
90
|
1/2 cup grated whole mozzarella
|
1/2 cup reduced fat mozzarella
|
85
|
1/2 cup cottage cheese
|
1/2 cup 1% fat cottage cheese
|
35
|
8oz 2% milk
|
8 oz fat free milk
|
50
|
2 large eggs
|
3 large egg whites
|
95
|
1/2 cup whole milk ricotta cheese
|
1/2 cup part skim ricotta cheese
|
45
|
Chocolate chip cookie 4" diameter
|
4 1" squares of dark chocolate
|
180
|
1 cup potato chips (about 15)
|
2 cups air-popped popcorn
|
95
|
Tortilla chips 1oz bag
|
Baked tortilla chips, 1 oz bag
|
50
|
Snickers candy bar
|
Luna Bar (flavor of your choice)
|
85
|
1oz bag pretzels (about 10)
|
1/2oz bag whole grain pretzels
|
55
|
1/2 cup Peanut M&M's
|
1/2 cup unshelled pistachio nuts
|
90
|
1 cup fruit-on-bottom yogurt
|
1/2 cup diced strawberries w/ 1/2 cup fat free Greek vanilla yogurt
|
105
|
Blueberry muffin
|
Whole grain English Muffin spread with 1 T blueberry fruit spread
|
270
|
Plain bagel
|
1/2 whole wheat bagel
|
125
|
