10 Super-Nutrients for a Flat Belly

Aqua_lung said:
I need all the help I can get!
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The advice applicable to me is quite simple.

I eat little (and tasty enough ... although not according to DJ ...) and I would be quite slim if it weren't for Coke-Cola (and brandy).

My advice ... trim down on your vices and the rest will be easy.
 
I should cook less portions and healthier... Trouble is sitting most of the day, this is what is giving me a belly.
 
Aqua_lung said:
I should cook less portions and healthier... Trouble is sitting most of the day, this is what is giving me a belly.
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Nope your diet is giving you a belly, all you need is about 45 mins a day of exercise. I have included all of the above into my diet. I don't drink soft drinks or anything but water and if i feel like something sweet i snack on nuts(cashews unsalted) and fruit. I have dropped a pants size since i started following those 10 super nutrients. Back to a 32 wooohooooo

Something very important that i read is sodium causes your body to bloat and to stop that you must eat potassium rich foods, stay away from shyte processed food because they pack it full of sodium. I also eat oats 3 times a day, quick instant meal and it's good for you. Obviously it's a small amount but yea it is amazing how quickly my tummy has flattened since i started eating following that food guide. I don't eat all of that stuff but i eat salad every night now and my breakfast is no longer coffee and a tinkie from the shell :D.
 
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thanks, I'll have to dig deep and muck up the courage to change my diet radically...
 
Most of this stuff we already know. Eat small portions thro the day and exercise if possible. How much damn avocado, eggs and nuts can one eat. It's ****ing frustrating. Exercising in winter is bloody difficult. All thin people should just get fat. That way we won't so feel bad and want to lose weight.
 
cool thanks!

For me the only way this will ever work is if i actually make a little excel table and print it out and stick it on my fridge, ive just read the article and already forgotten which things it mentioned!

I got bored lol for anyone that wants a table for the fridge: http://dl.dropbox.com/u/39078236/Food.xlsx

EDIT:

Another two Docs i have which you guys may be interested in(Not sure how factual they are):
If You Crave.... Then.... Credit Goes to who ever made it lol :P
Blood Type "O" Diet I made this from the "Eat Right for your blood type book" Mostly copy paste but a lot neater and easier to follow(not that i did).
 
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Right at the end they mention apples, which seems kind of sucky what their benefits (but what would I know..?). Anyhow, apples definitely help with this - I've had to hitch the belt one tighter so far and the main thing I've done is eat more apples ..okay, a few other things too but mostly the apples.

Aim for eating an apple before a meal and, for a start, you'll just eat less of %whatever% (which is good) but you'll get all that benefit too ..and you can't go wrong with the most excellent Fuji as they're usually small, which helps. And hang around in your kitchen halfway to forever without spoiling - I'm the only one eating the 1.5kg bags I buy and forget when I last had to toss one out.
 
KSINGH said:
Most of this stuff we already know. Eat small portions thro the day and exercise if possible. How much damn avocado, eggs and nuts can one eat. It's ****ing frustrating. Exercising in winter is bloody difficult. All thin people should just get fat. That way we won't so feel bad and want to lose weight.
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Well you should want to lose weight for yourself and not other people. If you are happy with yourself it should not matter what people think.
 
killadoob said:
Nope your diet is giving you a belly, all you need is about 45 mins a day of exercise. I have included all of the above into my diet. I don't drink soft drinks or anything but water and if i feel like something sweet i snack on nuts(cashews unsalted) and fruit. I have dropped a pants size since i started following those 10 super nutrients. Back to a 32 wooohooooo

Something very important that i read is sodium causes your body to bloat and to stop that you must eat potassium rich foods, stay away from shyte processed food because they pack it full of sodium. I also eat oats 3 times a day, quick instant meal and it's good for you. Obviously it's a small amount but yea it is amazing how quickly my tummy has flattened since i started eating following that food guide. I don't eat all of that stuff but i eat salad every night now and my breakfast is no longer coffee and a tinkie from the shell :D.
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I was at my ideal weight and then I stopped smoking. I picked up more than 10kgs after I quit smoking and am now trying to lose the fat again. I know what to do to lose fat again its just so hard sticking to the same old routine again. I am now trying to eat salad every night, but its such a schlep to make salad every night.

I also go to the gym everyday, but I don't feel like I have the motivation to complete my entire program anymore. Some days I will do 2 exercises and then walk out of the gym not feeling motivated to continue. If my fiancee's mom wasn't such a gym junkie I probably wouldn't even be in the gym at all.
 
Can someone please list the foods they say u must eat? Loading the page/s is slow on my phone
 
DigitalSoldier said:
I was at my ideal weight and then I stopped smoking. I picked up more than 10kgs after I quit smoking and am now trying to lose the fat again. I know what to do to lose fat again its just so hard sticking to the same old routine again. I am now trying to eat salad every night, but its such a schlep to make salad every night.

I also go to the gym everyday, but I don't feel like I have the motivation to complete my entire program anymore. Some days I will do 2 exercises and then walk out of the gym not feeling motivated to continue. If my fiancee's mom wasn't such a gym junkie I probably wouldn't even be in the gym at all.
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I have the same issue with gym so i have decided to do the home thing. I cycle daily because once i am outside on the bike there is no going back and the fresh air is actually nice, also the weights at home make you flexible and i watch tv while doing the weights which keeps me entertained.

Korn i will do something about listing them in a couple hours.
 
1.Beta Carotene and Lycopene

What they are: Both are pigments found in plants and colorful vegetables, and both are also high in antioxidant properties. Beta-carotene is converted into vitamin A in the liver.

The belly-flattening science: According to a 2009 study published in the Journal of Nutrition, people who ate higher amounts of carotenoids, beta-carotene, alpha-carotene, and lycopene had smaller waists as well as less body fat.

Foods to choose: As a general rule, orange and yellow vegetables are rich in beta-carotene. Load up on carrots, sweet potatoes, spinach and other leafy green vegetables, and fruits such as cantaloupes and apricots.

Tomatoes are some of the richest sources of lycopene. (Bonus tip: According to a study at Cornell University, if you heat up tomatoes, it spikes the lycopene content and makes it easier for your body to absorb the nutrient). You can get lycopene in tomato sauce and ketchup. Other sources of this important nutrient include watermelons, pink grapefruits, and apricots.

2.
Vitamin C

What it is: Vitamin C is a water-soluble vitamin otherwise known as ascorbic acid.

The belly-flattening science: In addition to boosting the immune system and helping to fight of colds, C also plays a role in helping you get physique you want. A recent study by The American Journal of Clinical Nutrition found the higher the vitamin C content in blood samples of participants, the lower the waist-to-hip ratio was for both men and women.

C can also help you burn more fat. A 2006 study by the University of Arizona found that those with higher vitamin C in their system oxidized 25 percent more fat during the treadmill test than those with “marginal vitamin C status.”

Foods to choose: Green peppers, citrus fruits like oranges and grapefruit, strawberries, tomatoes, broccoli, leafy greens, sweet and white potatoes, and cantaloupe.

3.
Vitamin D

What it is: This fat-soluble vitamin is naturally formed when our bodies are exposed to sunlight. But because most of us spend 8-plus hours inside, we rely on a small group of foods to provide the D vitamins our bodies need.

The belly-flattening science: There have been many recent studies touting the belly-banishing effects of Vitamin D. Researchers at the Medical College of Georgia found teenagers who reported higher vitamin D intakes had lower amounts of abdominal fat, and lower overall body fat. A 2010 study by the University of Michigan found that kids deficient in vitamin D accumulated fat around the waist and gained weight more rapidly than kids who got adequate amounts of the vitamin. But it isn’t just teens and kids that gain more weight when deficient in the sunshine vitamin: A 2010 study published in the Journal of Nutrition found the same inverse relationship, suggesting overweight folks may have problems processing the vitamin properly.

Foods to choose: Mushrooms, especially shiitake and button, and eggs. In addition, you can get high amounts of the vitamin in fish sources like mackerel, salmon, herring, sardines, catfish, and tuna.
 
4.
B Vitamins

What they are: These water-soluble vitamins play an important role in cell metabolism. These nutrients are actually made up of eight different vitamins.

The belly-flattening science: B vitamins help beat the bulge by converting protons, fats, and carbohydrates into energy—also increasing your metabolism. A study published in the International Journal of Sports Nutrition and Exercise Metabolism found that individuals with a lack of these vitamins performed worse during high-impact exercise than athletes with balanced levels of B-complex vitamins. Also, multiple studies show that those who lacked B vitamins experienced a decreased ability to repair and rebuild muscles.

Foods to choose: Salmon, eggs, poultry, oats, barley, avocado, nuts, and lentils.

5.
Calcium

What it is: Calcium is the most common mineral in the human body. About 99 percent of the calcium in the body is found in bones and teeth.

The belly-flattening science: A study published in Nutrition & Metabolism found that those who consumed 1,400 or 1,500 milligrams of calcium per day gained less body fat over a 4-year period. In another study at the University of Tennessee, scientists found that those who ate three daily servings of calcium lost 70 percent more weight and 64 percent more body fat.

Foods to choose: Hard cheese, low-fat milk, sardines, fortified orange juice, leafy greens and yogurt.

6.

Omega-3 Fatty Acids

What it is: Omega-3s are polyunsaturated fatty acids. They are considered essential fatty acids your body can’t make alone—you have to gain these through your diet.

The belly-flattening science: Several studies published in The American Journal of Nutrition and the International Journal of Obesity suggest that 1.5 to 2 grams daily of fish oil can produce weight loss of a couple of pounds over a month or so. A study from the University of Georgia found that fish oils prevent pre-fat cells from being converted into fat. Also, researchers from the University of Navarra in Spain and the University of Iceland found that Omega-3-rich foods keep people feeling full, longer.

Research also shows omega-3 fatty acids lower levels of stress hormones, such as cortisol, that can contribute to fat storage.

Foods to choose: Beyond taking a fish-oil supplement, you can get omega-3s from fish oils in your natural diet. Fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are high in omega-3 fatty acids. You can also get these healthy fats in oil like peanut oil, flaxseed oil, canola oil, and soybean oil.

7.

Choline

What it is: Choline is a chemical similar to B vitamins, and is often lumped in with them. Although choline is not by strict definition a vitamin, it is an essential nutrient and it can help reduce belly fat.

The belly-flattening science: Choline is known to play a role in the metabolism of fat—it breaks down fat for use as an energy source. Because of that, recent studies have shown choline, which is found in large amounts in egg yolks, to play a role in weight loss. A study published in the Journal of the American College of Nutrition found an egg breakfast induced greater satiety and significantly reduced short-term food intake compared to a calorically equivalent bagel breakfast.

Foods to choose: Eggs, peanuts, potatoes, tomatoes, bananas lentils and milk.
 
8.

Anthocyanins

What they are: These antioxidants are water-soluble vacuolar pigments that may appear red, purple, or blue.

The belly-flattening science: A University of Michigan study found that those who ate berries high in anthocyanins, such as tart cherries and blueberries, had less belly fat. In a study performed on rats, researchers found animals that were fed cherry powder lost 17 percent of their belly fat in just 3 months. In a similar study using blueberry powder, researchers found that rats lost belly fat when fed blueberry powder, even in combination with a high-fat diet. Though the studies have only been conducted in animals, study authors are hopeful humans can experience the same belly-busting benefits.

Foods to choose: Beyond cherries and blueberries, load up on cranberries, oranges, radishes, raspberries, red onions, red grapes, and wine.

9.

Potassium

What it is: Potassium is a powerful electrolyte and occurs naturally in many foods.

The belly-flattening science: This nutrient is a little different from the others on this list, but serves an important role in banishing belly fat. Here’s how: Too much sodium in your body can make you retain an excess of water, which in turn gives you that undesired Buddha-belly look. Eating potassium-rich foods triggers the kidneys to excrete more sodium. The nutrient has a diuretic effect on your body, which promotes the right water balance and helps you look more svelte.

Foods to choose: Bananas, avocados, spinach, sweet potatoes, and papayas.

10.

Fiber

What it is: Fiber is a type of carbohydrate that the body can’t digest.

The belly-flattening science: Fiber-rich foods are typically low in calories, but keep you feeling full, longer. Fiber also helps maintain an even blood-sugar level, which helps prevent you from overeating during meal times. A study from the University of Southern California found that study participants who added 6 grams more fiber to their diet every day helped shrink their belly fat by 4 percent.

Foods to choose: Whole grain foods, nuts and seeds, avocados, broccoli, cabbage, carrots, raspberries, pears, and apples.
 
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