Ten tips to a flatter stomach

Ten tips (and a bonus tip) to get a flatter stomach quickly

Craft-Beer

this is not your snack! This is what you want to take if you want to grow your stomach

 1. Don’t miss your snack (protein snack)!

No matter what, do not miss that snack. It’s important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating.”

Natasha Turner, naturopathic doctor, author of The Hormone Diet

  1. Do a plank (bridge) daily and increase the length (time) gradually

Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten. Keep in mind, however, that in order to really get “six-pack” abs, you have to shed fat.

plank

  1. Cut all the white starch

This means no white bread or brown bread or rice, chips, pasta, pizza, potato (Tim Ferriss)

 

  1. Use Alpha Lipoic Acid tablets before meals

“I began taking ALA for its impressive impact on glucose uptake and reduced triglyceride production. First and foremost, I wanted to increase muscular absorption of the calories (and supplements) I consumed, and ALA turned out to be the perfect force multiplier. More calories absorbed into muscle meant fewer calories deposited as fat and faster strength gains” Tim Ferriss

  1. Eat enough protein daily – calculate your protein requirement and stick to it

Lack of protein makes you want to eat (almost) anything in sight – which may well be carbohydrates. The carbohydrates may be deposited as fat around the stomach.protein

  1. Laugh more

“The best thing for your abs is laughing. Every time you laugh it strengthens your abs. If you start busting a gust, you are absolutely toning your abs.”

Kristin McGee, Pilates expert

  1. Avoid beer (and other alcoholic drinks)

A can of beer will give you about 150 Kcal and 13 grams of carbohydrates. A glass of red wine will give 125 kcal and less than 5 gram of carbohydrates. Do not drink alcoholic carbohydrates (or take a better option like red wine)

  1. Don’t drink your fruit

A cup (240 ml) of orange juice only contains 110 kcal, but hidden in the glass is 25 gram of carbohydrates. The sugar content of the fruit juices will be high (21 gram for orange juice). Fruit juice is worse than beer in respect of carbohydrate content.

juice

  1. Don’t eat fruit

 

One cup of orange contains 17 gram of sugar and 85 kcal, but still 21 gram of carbohydrates. It is better to stay away from fruit totally and to get your vitamin and fiber requirements from other sources while you are progressing towards your flat stomach.

    legumes10. Make legumes (pulses) a good portion of your food intake

You will absorb protein, complex carbohydrates and much needed fiber if you use these foods. One cup of cooked red kidney beans will provide about 40 grams of carbohydrates, 15 gram of protein and 13 gram of fiber. You will get 225 kcal of energy with this portion.

 

Bonus tip: Enhance your meal replacement shakes with eggs

A typical meal replacement shake will give about 18 grams of protein and 18 grams of carbohydrates. Two eggs in a blender with your favourite shake will give an extra 12 gram of protein and will add about 180 kcal to the kcal of a shake that will be around 210 for a total energy component of the shake of about 400. This is about the same as two cups of red kidney beans, but it will only be 18 grams of carbohydrates and not 80 grams! You will not even taste the raw eggs if you have a good shake!

eggs

there is a better way – put it in your meal replacement shake

 

 

 

 

 

 

Helpful links

benefits of planking

table of high starch foods

how to do a plank

test a new eating plan for three days

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