Best Healthy Foods for Flat Abs

Best Healthy Foods for Flat Abs 

Almonds
These delicious and versatile nuts contain filling protein and fiber, 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," says David Katz, MD, a professor at the Yale University School of Medicine. 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.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.

Eggs
You won'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 fibers 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 like bagels. "The protein and fat in the egg may be contributing to the feeling of satiety," says lead researcher Nikhil V. Dhurandhar, PhD.

Try for: 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.)

Soy
Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milk-based meal replacement lost more weight than those who consumed a traditional dairy-based diet drink.

Try for: Twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with "isolated soy protein" — the latter may not provide all the benefits of whole soybeans.

Fennel Seeds 
Fennel is a pleasant-smelling herb with yellow flowers and feathery leaves. The name comes from the Roman word meaning “fragrant hay,” and it has a faint anise or licorice flavor and aroma. Dried fennel seeds are very nutritious, containing fiber, magnesium, calcium and iron, and they have long been used as a digestive aid. “Fennel helps to relax the GI [gastrointestinal] muscles, which helps trapped gas pass to alleviate bloating,” says Cynthia Sass, RDN, author of “S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.” Sass recommends people chew on half a teaspoon of seeds after a meal or when their stomach feels distended due to gas buildup. “Or make a simple tea: Add a teaspoon of seeds to a cup of hot water, let steep for five minutes, strain out the seeds and sip,” Sass advises.

Salmon 
Salmon packs a double punch when it comes to battling belly fat because it contains both omega-3 fatty acids and vitamin D. Salmon is an excellent source of vitamin D, with wild salmon providing about four times the amount of vitamin D as farmed salmon. Insufficient blood levels of vitamin D have been linked to obesity, including abdominal obesity. Scientists are not sure if the reason for this is that vitamin D gets trapped in the fat cells of obese people or if obese people don’t consume enough vitamin D. Either way, getting adequate vitamin D is essential for good health. The omega-3 fatty acids in salmon and other fatty fish can also help flatten your belly. Researchers believe omega-3 fatty acids may alter the expression of certain genes, shifting your body to burn fat rather than store it.

Olive oil
The main benefit of olive oil, and there are many, is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol, thanks to its monounsaturated fats. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol buildup.

Researchers even discovered recently that olive oil acts as an anti-inflammatory, which further protects your heart, and the rest of your body, too.

Green tea
Green tea is a powerful metabolism stimulator: Drinking it frequently can help to accelerate weight loss. Not only that, but antioxidants in green tea may inhibit the absorption of fat.

Avocados
Another monounsaturated fat superstar, avocados have many of the same health benefits as EVOO. However, they too are high in fat, so don’t eat more than a quarter of a cup a day.

Dark chocolate
Did you know that real dark chocolate is brimming with health benefits?  It is! Plus, in small quantities, it improves digestion and fights belly fat, too. The catch: The higher the cocoa content, the better it is, so look for bars that feature 70-85% cocoa, if not more (most are found at health food stores and specialty supermarkets, as opposed to drugstores and newsstands like other chocolate.)

Beans
Beans get a bad rap as gas givers, but they help fire off fat, develop muscle and regulate digestion. Beans help you feel full so it’s less likely that you’ll over-indulge. Bonus: Beans help keep you regular, which minimizes the bloated belly look

Spinach
This low-calorie (only 40 calories per cup!) highly versatile food is a flat belly must-have because it helps you feel full. Spinach is also a good source of calcium which helps your muscles contract.

Cucumber
Cooling and diuretic, cucumber is good to eat when your tummy feels like a tightened drum. It can help to relieve fluid retention and its fibre-rich skin is great for digestion.

Berries
What do blackberries, blueberries and acai berries all have in common? They all help you squeeze your way back into your skinny jeans. Studies have shown that people wanting to lose belly fat should opt for fruit that is blue or red in colour, such as cherries, red grapes and many types of berries. It is the chemical responsible for giving these fruits their colour – anthocyanins – that help burn abdominal fat.