12 delicious meals for a flat stomach – nutritionists advise

This happens often: it seems that you eat normally all day, you don’t overeat, and in the evening your belly swells like a pregnant woman’s. Nutritionists told what dishes will relieve you of gas and even help you lose a couple of kilos.

Apple with peanut butter

Fiber-rich foods are essential for good bowel function and digestion in general. And also such food normalizes blood sugar levels.

“Apple peels, bean hulls and blackberry seeds are excellent examples of insoluble fiber,” says Hannah Ackermann, MD. “Our bodies cannot break down insoluble fiber, so it passes through the gastrointestinal tract relatively intact, supporting our digestive system and making it easier to go to the toilet.”

A great snack that won’t hurt your figure is an apple with a tablespoon of peanut butter. This combination will keep you feeling full for a long time.

Oatmeal with berries

Oatmeal is another fiber-rich dish. Unlike apples, oatmeal is a soluble fiber that otherwise passes through the digestive system.

“Soluble fiber, such as oat fiber, dissolves in water during digestion to form a jelly-like substance. This substance can bind to cholesterol and remove it from the body, says the doctor. “Soluble fiber also helps regulate blood sugar levels by slowing the rate at which food is digested and prolonging satiety.”

Soluble fiber in the form of oatmeal is perfectly complemented by insoluble fiber – blackberry. This dish will keep you from bloating by the end of the day.

Breakfast burrito    

It is important to say here that bloating can also appear from fiber.

“There are many foods that naturally produce more gas and can lead to short-term bloating,” says Shena Jaramillo, MD. – These are cabbage (white cabbage, cauliflower, Brussels sprouts), beans, bran cereals, brown rice. Foods high in sugar or salt trap water in the body and therefore also bloat the belly.

To reduce bloating and lose weight, choose whole grains and eat beans and gas-producing vegetables in moderation. For example, a whole grain bean tortilla burrito. ”

Tip: Eat small meals throughout the day instead of overeating large meals at one meal.

Vegetable side dishes for dinner

Whatever you decide to cook for dinner, be it a bowl of pasta or a few slices of pizza, always fill half your plate with vegetables. This simple tip will help you get a flat stomach without heavy diets.

“Ideal Dinner: 50% vegetables (2 fist-sized serving), 30% protein (one fist) and 20% carbohydrates, preferably high-fiber (slightly less than a fist),” says renowned nutritional consultant Leslie Bonchy.

Protein will keep you feeling full for long, vegetables will provide fiber and fluid for quick satiety, and carbohydrates will provide fiber to aid digestion.

Snacks with almonds

If you’re looking for a hearty snack that won’t hurt your stomach, try putting together a bowl of fruits, whole grain crackers, cheese, and nuts, preferably almonds.

“Almonds are rich in healthy fats, protein and fiber, so they keep you feeling full for a long time and save you from overeating,” says Dr. Shanon Henry.

Eggs for breakfast

“The combination of fat and protein in eggs saturates for a long time, and at the same time reduces the level of the hormone that signals hunger (ghrelin) in the body. So this is a wonderful dish for those who are losing weight, ”says Shanon Henry.

Greek yogurt with honey

Full-fat Greek yogurt is very beneficial as it contains beneficial probiotics that can help improve digestion and relieve bloating. Just be sure to check the composition so that it is free of sugar and chemicals.

“Buy regular yogurt without sugary additives or flavors. And if you want something sweeter, add some honey, like the Greeks, who often eat Greek yogurt for breakfast, ”says Dr. William W. Lee. – And pay attention to the ingredients. Some yoghurts are only called Greek, but in fact contain many chemical additives that should be avoided. “

Smoothies

Smoothies, as well as mashed vegetable soup, are easy to digest, and therefore will not allow gas to accumulate in your stomach. The main thing is to have less salt and gas-forming products in the composition.

Coconut shrimp

If you really want something sweet, try to trick your body with coconut shrimp, advises nutritionist Rimma Kleiner.

This easy-to-prepare dish is also healthy. Naturally sweet, coconut helps satisfy sugar cravings. And shrimp are rich in antioxidants and selenium, which helps the immune system.

Boiled eggs with smoked salmon

Foods high in sodium lead to bloating and swelling. So, if you crave salty, try the eggs with smoked salmon and yogurt. These foods will provide a hefty dose of protein that is important for muscle building and repair. And unsweetened yogurt in the composition improves bowel function. And of course, salmon is a source of heart-healthy omega-3s.

Celery with sauce

Did you want to crunch? Eat celery with a delicious sauce instead of chips and crackers. You can make a sauce with protein-rich smoked trout. This supplement will prolong the feeling of fullness for a long time. Just whisk the fish in a blender and then dip the celery stalks into the mixture, which is also a source of vitamin D.

Avocado boats stuffed with salmon