10 Best Foods For Flat Abs

The sad truth: You can crunch yourself into a coma and still have ab flab. If you really want a sleek, sexy midriff, you’ve got to tweak your diet. All of the best waist-whittling foods contain fibre to banish bloat, antioxiants to boost your ab routine’s effectiveness and protein to help maintain a healthy metabolism. Here, the top 10 choices for flatter abs.

1. Almonds
These delicious and versatile nuts contain filling protein and fibre, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue and regulate blood sugar. A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.
Your goal: 30 gms a day (about 23 almonds), with approximately 160 calories.

2. Eggs
You don’t find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibres to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates. The protein and fat in the egg may be contributing to the feeling of satiety.
Your goal: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)


3. Beans
Beans are a great source of antioxidant, fibre and protein. Plus, they’re incredibly versatile.

4. Apples
A study found that overweight individuals who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. A large apple has five grams of fibre, but it’s also nearly 85 per cent water, which helps you feel full. Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs.
Your goal: An apple (or two) a day, the redder the better.

5. Berries
Most are loaded with fibre, every dieter’s best friends. The more fibre you eat – experts say that it’s best to get between 25 and 35grams every day – the fewer calories you absorb from all the other stuff you put in your mouth. That’s because fibre traps food particles and shuttles them out of your system before they’re fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. Antioxidants help improve blood flow, which can help muscles contract more efficiently.
Your goal: At least half a cup daily, or about 30 calories worth. Don’t limit yourself and strawberries. Add tart star gooseberries, mulberries and black currants to the mix for excitement.

6. Leafy Greens
Their cancer-preventing carotenoids won’t help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 per cent of your day’s fibre requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.
Your goal: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries and sandwiches. When you get sick of spinach, reach for a bunch of amaranth (lobia), drumstick, methi.

7. Yogurt
People who get their calcium from yogurt (dahi) rather than from other sources may lose more weight around their mid-section, according to a study. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating and constipation, which can keep your tummy looking flat.
Your goal: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt. Add a handful of fresh chopped fruit for flavour and extra fibre.

8. Veggie Soup
Rsearchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. Plus, it’s a simple way to get your vegetables.
Your goal: At least one cup of low-calorie, low-sodium vegetable soup every day.

9. Fish
Sea food, especially fatty fish like sardine, tuna and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn’t hook you, consider this: seafood is an excellent source of ab-friendly protein.
Your goal: Two 100 gm servings offish per week. If seafood’s not your thing, you can get you omega – 3s from flaxseed (grind and sprinkle on your cereal) or walnuts.

10. Millet
Millets can be used in many dishes in place of wheat or rice. They are rich in protein, minerals and B vitamins.
Italian millet (kangani/thena), for example, offers 8 grams of fibre and 12.3 grams of protein per 100gm (raw).
Millets make a tasty, light breadfast cereal, work well in rotis, give extra body to soups or stews, and used raw, add delightful crunchy texture to breads and muffins.
Simply boiled offer a nutty flavour and chewy texture.
Sprouted, roasted, powdered ragi (finger millet) cooked in milk makes a perfect breakfast food.
Your goal: At least one half-cup serving (a third of your whole-grain requirements) per day.