It's so true when you can hear people say, abs are made in the kitchen! Even if you're killing it in the gym four to five times a week, careful attention to your diet is the key to success - poor nutrition can sabotage your workout efforts! It's important to know the importance of having a healthy balance. This way, by harnessing the following strategies and using our five day eating plan, you'll have all that you need to know on how to get a flat stomach, and more importantly, a healthier one too!
Eat three meals a day, evenly spaced. Be especially careful not to overeat at night, as the food can sit in your stomach and ferment, causing gas and bloating.
Watch your portion size as large meals can also lead to fermentation, gas and bloating. Serve your meals on a side plate to regulate portions.
Eat fruit for breakfast only, not as a dessert with meals later in the day to avoid fermentation.
Sit down, eat slowly and really chew your food to improve digestion.
Avoid fizzy drinks, including sparkling water. Drink still water with meals and avoid caffeine, which could interrupt digestion.
Go pro: You can get a dose of friendly flora from sauerkraut, yoghurt, tempeh and miso.
Get prepped: Eat wholegrains, berries, apples, broccoli, cauliflower and high-fiber beans such as lentils and chickpeas for a prebiotic boost
Get enough rest - your body recovers and rebuilds while you sleep, so getting your eight hours' every night is important
Balance your hormones - if your hormones are out of whack, which can be caused by too much stress - thank you cortisol; and a poor night's sleep - when grehlin and leptin (the hunger hormones) can get out of balance; your body will screaming at you to eat more... and all the wrong type of foods, high-fat, high-sugar we're looking at you!
This 5-day beat-the bloat menu if packed with nourishing ingredients, that are easy to find, and will not only keep you full up (and not reaching for a biscuit at 4pm) but also boost your skin, hair and mood, as well as your body.
Your beat the bloat menu:
DAY 1
Breakfast
Fruity yoghurt crunch in a tall glass, layer spoonsful of probiotic yoghurt, sliced watermelon and blueberries and sunflower and flaked almonds. Drizzle with raw honey.
Lunch
Smoked salmon sandwich on rye Spread 2 thin slices of rye bread with mustard, add 2 slices of smoked salmon, a handful of fresh rocket and a squeeze of lemon juice.
Dinner
Fig and feta tart Make a ‘pastry’ by mixing together 25g grated carrot, ? tablespoon of chickpea flour, 10g grated parmesan cheese, 1 egg and a pinch of paprika. Press into a baking tin and bake for 20 minutes until crisp. Top with 1 slice prosciutto, 1 fig, quartered, 10g crumbled feta cheese and a little salt and pepper. Bake again for 20 minutes and serve with steamed broccoli.
DAY 2
Breakfast
Shredded Wheat with banana 1 Shredded Wheat with 120ml skimmed milk, topped with 1 tablespoon of probiotic yoghurt, 1 sliced banana and a drizzle of raw honey.
Lunch
Brown rice sushi Mix together 75g cooked warm brown sushi rice with 20ml rice vinegar and ? tablespoon of Xylitol sweetener. Place on a sheet of nori seaweed and top with slices of red pepper and avocado. Roll up and serve with soya sauce.
Dinner
Baked sweet potato with baked beans Top 1 medium baked sweet potato with 1 small pot or can of low-sugar baked beans and 1 tablespoon of probiotic yoghurt.
DAY 3
Breakfast
Quinoa porridge
Simmer 50g quinoa and 150ml skimmed milk in a saucepan for 5-10 minutes until soft. Add ? apple, peeled, cored and grated, 10g flame raisins, a pinch of cinnamon and a drizzle of raw honey.
Lunch
Moroccan chickpea balls with beetroot dip Soften ? chopped onion and ? garlic clove in a saucepan. Put in a food processor with 100g tinned, drained chickpeas, 20g wholemeal breadcrumbs, 1 beaten egg, salt and pepper. Process to form a dough. Roll into balls and fry in a non-stick saucepan for 8-10 minutes. Serve with 100g probiotic yoghurt mixed with 100g cooked, chopped beetroot.
Dinner
Glazed vegetables with feta cheese On a baking sheet, arrange a selection of sliced carrots, zucchini, vine tomatoes and red onion. Season, drizzle with 2 tablespoons of raw honey and add 50g crumbled feta. Bake for 30-50 minutes until veggies are soft.
DAY 4
Breakfast
Yoghurt with kiwi and berries Top 1 small tub of probiotic yoghurt with ? sliced kiwi fruit and a handful of mixed berries. Drizzle with 1 tablespoon of raw honey.
Lunch
Broad bean soup Soften ? chopped onion and ? chopped celery stick in a little extra virgin olive oil in a saucepan. Add 250ml veggie stock, 25g brown rice, 100g frozen broad beans, a sprig of thyme, salt and pepper. Cover and simmer for 15 minutes until the rice is cooked. Top with chopped mint.
Dinner
Japanese tuna parcels with wilted greens Place a 150g tuna fillet in the center of a piece of baking paper. Top with 1 teaspoon of grated, chopped spring onion and ? chopped celery stick. Make a dressing with soya sauce and a dash of dry sherry. Drizzle over the fish, top with sesame seeds and fold the baking paper into a parcel. Bake for 10-15 minutes. Serve with brown rice or quinoa.
DAY 5
Breakfast
Coconut French toast with warm berry compote Mix together 1 egg and 15ml skimmed milk. Dip 1 slice of wholemeal bread into the mix and sprinkle with shredded coconut. Fry until golden in a pan spritzed with olive oil cooking spray. Warm 50g mixed berries in a saucepan and serve with the toast.
Lunch
Lentil soup with wholemeal roll Heat ? carton of store-bought lentil soup and serve with 1 small wholemeal roll.
Dinner
Zucchini tagliatelle Soften ? sliced red pepper, 40g frozen peas and ? sliced fennel bulb in a saucepan. Add 40ml white wine and simmer for 5 minutes. Using a vegetable peeler, slice 1 zucchini into ribbons. Boil in salted water for 2 minutes, drain and add to the veggies. Top with chopped parsley and pine nuts.
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