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How to have a flat stomach and remove-abdominal fat

How to have a flat stomach and remove-abdominal fat


Here is the right nutrition and the most effective natural remedies to eliminate swelling and abdominal fat, giving the woman and man a flat stomach.

How to have a flat stomach and remove-abdominal fat


Having a flat stomach is the desire of every woman and also of every man. And the problem of a flat stomach does not only concern overweight people . Even those who are thin, in fact, can accumulate fat on the waist or suffer from abdominal swelling. In the simplest cases, the swollen belly may be due to a disordered diet, especially rich in carbohydrates, such as pasta and white bread, foods with a high glycemic index.These foods promote intestinal fermentation, therefore the formation of gas and swelling, as well as creating deposits of fat on the abdominal belt. In this case, just reduce the intake of cereals and derivatives, using whole and unrefined (white) products and, if you also practice physical activity, you can get a tonic and flat stomach.

The mid-morning snack and snack to eliminate abdominal fat.

These two small meals, mid-morning snack and snack, can be real allies for men and women who want a flat and toned abdomen. You can prepare them with a fresh fruit and a few walnuts, or with a plain yogurt (if tolerated) and a pinch of cinnamon. Fruit and vegetable juices are also excellent , to always be served with a small portion of a fatty and / or protein food, such as avocado (20-30g) or oily fruit (10g).

More protein at dinner. Without giving up on carbohydrates.

Dinner must be the lightest meal. For example, you can bring 140g of turkey or chicken escalopes to the table, or 120g of grilled tempeh, with a side dish of vegetables (250g, raw weight) and 2 quinoa cakes. The important thing is to moderate the consumption of foods rich in carbohydrates and, if you have an appetite, increase the doses of vegetables and even protein (for the latter 20g more than the recommended ones are enough). So removing the belly will be easy.

During the day, stay hydrated.

If you want to deflate your belly, it is essential that you keep your body hydrated by drinking at least 8 glasses of water a day. 3-4 cups of green tea and some infusions of antioxidant carcadé or anti-bloating green anise seeds (one sachet per cup) are also useful.

You do this in the kitchen.

Prepare simple meals, with fresh and untreated food, avoiding pre-cooked and industrial production foods. You also prefer light cooking methods and use healthy condiments, such as extra virgin olive oil, preferably raw.

Flat stomach: foods to avoid.


  • Minimize the consumption of fried foods (once or twice a month and in moderation, provided they are fried well, with extra virgin olive oil), sausages and salami (60g of bresaola or ham are allowed once a week).
  • Limit the consumption of salt, to be replaced with spices and aromatic herbs.
  • Also banned white sugar, chewing gum and candies. Synthetic sweeteners such as aspartame and cyclamates are particularly harmful. Natural ones like xylitol and mannitol are to be avoided if you suffer from abdominal bloating.
  • Avoid fizzy drinks, fruit juices, beer and alcohol in general, especially cocktails. One glass of red wine per day is allowed, eating.


In general, reduce or avoid the consumption of cereals and derivatives containing gluten (wheat, barley, spelled, khorasan, rye, triticale, spelled). Gluten tends to inflame the intestine and cause abdominal bloating. Rice, corn, amaranth, quinoa, buckwheat, millet and oats are free (in the latter case, buy a certified gluten free product, because oats can be "contaminated" by cereals containing gluten).

Flat belly: foods to eliminate abdominal fat.

Here, instead, are the foods allowed, or that even in some cases favor a flat stomach. Green light for proteins, especially white meats, such as turkey, and lean fish. The eggs are given if tolerated. Among the cheeses, we can indulge in some tastes among the very seasoned ones, such as 36-month parmesan and parmesan, whose aging pre-digests the lactose making it "disappear" from the product. Lactose is milk sugar that often causes abdominal bloating.

Potatoes and tapioca are indicated, but without exaggerating because their starch content in some cases of hypersensitivity can give rise to intestinal gas. Fruits include bananas, melon, pineapples, kiwis, grapes, berries (excluding blackberries), passion fruit and all citrus fruits (orange, grapefruit, tangerine, mandarin orange, lemon and lime).
Space for vegetables such as courgettes, carrots, celery, cucumbers, lettuce, green leafy vegetables (spinach, beetroot, ribs, chicory), turnip, radishes, aubergines, peppers and tomatoes (even the sauce). Among the spices, prefer turmeric , black pepper, chili pepper, cinnamon and ginger. To sweeten stevia and maple syrup are indicated .

Flat stomach. The super effective natural remedies.

Against swelling: take Ficus carica glycerine macerate  , 20 drops in a little water, 15 minutes before breakfast, lunch and dinner for 1-2 consecutive months. Twice a day, drink an infusion of fennel, or green anise (1 sachet for 1 cup of hot water infused for 5 minutes).

To eliminate abdominal fat: take the Juniperus communis glycerine macerate, 20 drops in a little water, 15 minutes before breakfast, lunch and dinner for 1-2 consecutive months. Twice a day, take 1 brown seaweed tablet, preferably by eating.

A swollen belly can be a wake-up call.

The swollen belly, however, can also be an alarm bell as regards the presence of intestinal problems, such as irritable bowel syndrome , dysbiosis (i.e. alteration of the bacterial flora), or food intolerances. In these cases, it is good to modify the daily diet by adapting it to the identified problem and to combine the natural remedies suitable for the case. The "balloon" belly can also be caused by stress which makes digestion difficult, causing us to ingest and accumulate air in the stomach and intestines. Thanks to adequate nutrition we can deflate the abdomen, but if we want to pull the bacon down and have a tonic and flat stomach, we must also perform aregular physical activity , for example walking briskly for at least 30 minutes every day. In addition, nature comes to our aid with simple remedies, such as anti-swelling herbal teas and specific natural supplements.

Flat stomach: foods to avoid and nutritional advice.

How to deflate the belly? First of all it is necessary to follow a balanced diet. After assessing any food intolerances with a rotating diet, you can proceed with the analysis of what are the recommended foods in all cases, to be avoided or in any case limited, and those which instead represent an anti-swelling aid.

Bread and pasta? Yes, but in moderation.

It is important to regulate the consumption of carbohydrates, i.e. the nutrients present in rice , wheat, corn etc. and which therefore characterize not only the flours obtained from the grains, but also their derivatives such as bread, pasta, pizzas etc. Carbohydrates are also present in legumesand in fruit in abundant quantities and in smaller doses also in vegetables. A portion of pasta, rice or bread (to be chosen whole to reduce their glycemic index), for example, can go from 50 to 70g, while 2-3 fruits (200-300g in all) per day may be enough. Legumes can be consumed 3-6 times a week, in quantities equal to 50g to be soaked, or 120-160g if cooked. Those who suffer from abdominal swelling, however, must eliminate the skin that covers the legumes to avoid the formation of gas causing swelling.

Always eat 5 meals a day.

Another basic rule of the flat stomach diet is to eat five meals a day. Breakfast, lunch and dinner, plus two snacks, one in morning and one mid-afternoon. Snacks are of fundamental importance to keep the metabolism active, avoiding hunger attacks between the main meals, which then lead to eating the first thing that arrives at hand, often sweets and snacks with a "fattening" action, or to binge at the moment for lunch or dinner.

Flat stomach diet: breakfast is essential.

The breakfast should be the main meal, because the energy / calories they provide is spent quickly with morning activities, as well as helping to maintain active metabolism for the rest of the day. It can be prepared with green tea, 3 rice or quinoa whole cakes, 3 teaspoons of unsweetened bitter orange jam and 1 fruit, for example 1 kiwi. If we are not used to making it substantial, we can start with a coffee, a biscuit and some almonds.

Flat stomach foods: more carbohydrates for lunch. But with a little protein.

Lunch is the ideal meal to consume carbohydrate-rich foods, albeit in moderation. For example, a plate of brown rice (60g, raw weight) with 250g of vegetables (raw weight) and 120g of fish (or 100g of tofu if you are vegetarian or vegan), sated, prevents glycemic peaks and prevents the formation of abdominal fat and swelling. Fish, which provides protein, helps to modulate the arrival of sugars supplied by rice into the blood, and this is precisely the trick for a flat stomach.

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