Diet

Flat belly diet with summer fruits and vegetables

A flat stomach is your main request especially now that you are getting ready to wear your new bikini and planning your vacation. In the previous months, you faithfully followed the program in the gym as well as a balanced diet. If in spite of all this you suffer from bloating and the small “curve” continues to exist in the abdomen area, you have time to do the right diet that will help you get a flat stomach.

All you have to do is follow the diet of summer fruits and vegetables recommended by Georgia Kapoli, Clinical Dietitian – Nutritionist.

In the summer and increased trips to the beach increase the desire for well-shaped abs. The abundance of fruits and vegetables, seafood and fish, which characterizes summercombined with the reduced appetite and combined with the high need for cool foods (e.g. milk, yogurt, cold green tea) help to lose weight and reduce abdominal fat. So, include the following foods in your daily life:

Green tea: Its secret lies in the catechins, natural tea antioxidants, which according to researches boost the metabolism and contribute to the reduction of visceral (abdominal) fat.

Fish/seafood: the high content of omega-3 fatty acids improves insulin sensitivity, which helps strengthen muscles and reduce belly fat.

Traditional Greek yogurt: It’s packed with probiotics to aid digestion and reduce bloating, as well as protein to keep your sugar levels stable and keep you fuller for longer.

Tomatoes: they have a very high water content, which helps to keep away the dehydration associated with the feeling of hunger. In addition, with its high potassium content, which is important to balance a diet with high sodium levels, it can therefore reduce swelling in the abdomen.

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Zucchini, greens, cucumber: they can help you stay slim because they are rich in water and fiber. So eat them without fear and you will do the two most important things when you want to manage your weight: increased frequency of urination and also fight constipation.

Cherry: they have an increased content of natural antioxidants, due to the anthocyanin pigment they contain, which is also responsible for their wonderful color.

They are rich in vitamin A, vitamin C and vitamins of the B complex. They also contain magnesium, iron and potassium.

Their benefits are many. They help digestion due to the digestive substances secreted when we eat them, they are detoxifying for the liver and kidneys, they slow down the aging of cells due to the melatonin they contain, they have anti-cancer and anti-inflammatory properties. Cherries are also a very good ally for those following a low calorie diet plan due to their low calories and sweet taste which satisfies the palate when there is a desire for something sweet.

Apricot: they are rich in fiber and water and can favor constipation problems. It also contains a sufficient amount of potassium which helps to reduce blood pressure. Ripe ones are kept in the refrigerator for 3-5 days, while unripe ones should be left out of the refrigerator for 2-3 days to ripen

*After every lunch drink 1 glass of green tea

1st DAY

BREAKFAST: 1 glass of milk 1.5% & 4 tbsp. whole grain cereal flakes with wheat & oats, 1 kg. linseed, instant coffee
in between: 2-3 apricots & 10 unsalted almonds
NOON: Quinoa with arugula, cherry tomatoes, avocado
AFTERNOON: 1 yogurt with cinnamon & 10 cherries
NIGHT: Roast chicken & 2 carob nuts & salad greens

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2nd DAY

BREAKFAST: 1 glass of milk 1.5% & 4 tbsp. whole grain cereal flakes with wheat & oats, 1 kg. linseed, instant coffee
TITHE: 10 cherries & 5 walnuts
NOON: 1 portion Grilled sardines, 1 boiled potato & beetroot & 6 olives
AFTERNOON: Smoothie with almond drink or kefir & 1 banana
NIGHT: Arabic wholemeal pita with Cretan Gruyere Light & arugula-carrot-avocado salad

3rd DAY

BREAKFAST: 1 boiled egg & 2 rice wafers & 1 glass of grapefruit juice, instant coffee
in between: 1 yogurt with cinnamon & 2 apricots
NOON: Whole grain spaghetti with tomato sauce & 1 portion of cheese & 6 olives & Green salad
AFTERNOON: 1 fl. Kefir & 2 digestive biscuits without sugar
NIGHT: Grilled mushrooms & arugula-avocado salad & 1 tbsp. linseed or sesame & balsamic

4th DAY

BREAKFAST: 1 glass of milk 1.5% & 4 tbsp. whole grain cereal flakes with wheat & oats, 1 kg. linseed, instant coffee
in between: 2 slices of pineapple & 10 unsalted nuts
NOON: 1 serving Turkey burgers, roasted peppers & mashed sweet potatoes
AFTERNOON: Smoothie with kefir or almond & banana drink
NIGHT: Arabic wholemeal pita with Cretan Gruyere Light & arugula-carrot-avocado salad

DAY 5

BREAKFAST: 2 rice wafers with 1 tbsp. whole grain tahini with honey & 1 glass of 1.5% milk, instant coffee
TITHE: 2-3 apricots & 10 unsalted almonds
NOON: 1 portion of lentils & 1 boiled egg & 4 olives
AFTERNOON: 1 yogurt with cinnamon & 10 cherries & 1 tbsp. chia seeds
NIGHT: Grilled mushrooms & arugula & avocado salad & light Cretan graviera

6th DAY

BREAKFAST: 1 glass of milk 1.5% & 4 tbsp. whole grain cereal flakes with wheat & oats, 1 kg. linseed, instant coffee
DECISION: 10 cherries & 5 walnuts
NOON: 1 portion Grilled shrimps, brown rice or oatmeal, seasonal salad & 6 olives
AFTERNOON: Smoothie with almond drink or kefir & 1 banana
NIGHT: Omelet with vegetables & mushrooms & arugula-carrot-avocado salad

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7th DAY

BREAKFAST: 1 glass of milk & 1 whole grain cereal bar with wheat & oats, instant coffee
in between: 6-8 unsalted almonds & 1 peach & 1 fl. Kozani yolk drink
NOON: 1 portion Roasted Chicken & Roasted Zucchini, Eggplants, Peppers, Roasted Sweet Potato
AFTERNOON: 2 rye cream crackers & light Cretan graviera & 2 apricots
NIGHT: 1 yogurt 2% & 1 tbsp. honey & cinnamon & blueberries & 1 tbsp chia seeds

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