One of the main ways in which you can get flat abs is not by exercising the ab muscles directly, but by preventing a fat tissue to be deposited around them. Logically, keeping an eye on what you put in your mouth every day would be the first step towards achieving that goal. Add the right training regimen to that and you will be well on your way towards washboard-flat waist, or at least something resembling it. What follows is a list of food products that will help you flatten your belly and pack on muscle mass:
The journal “Diabetes Care” has published a study that has found that those who consume foods with a rich content of monounsaturated fats have smaller stomach bulges than the ones who consume exactly the same daily amount of calories, yet with a minimal fat content. Another study done on monkeys has shown that the monkeys that consumed trans-fats increased their waistline measurements by 30% in comparison to the monkeys that only consumed monounsaturated fats.
The logic behind this is that monosaturated fats prevent spikes in your blood sugar levels, which prevents your body from depositing fat around your waist. Avocados are an excellent source of monosaturated fats. Half an avocado has ten grams of these healthy fats.
Your midsection may be free of fat deposits, but chances are your stomach might still look a bit puffy and bloated. Besides fat, this look can be caused by the excessive gas produced by the bad bacteria that are living in your intestines. You can eliminate this bloating by drinking a cup of good old plain yogurt which promotes the growth of the good bacteria in your intestines, which eliminates the build up of the bad bacteria creating those nasty and smelly gasses in your belly.
Green tea has been repeatedly proven to increase your metabolism rate. According to numerous studies, drinking only three cups of it could increase your metabolism rate enough that you burn 30 calories daily which would amount to losing 3 lbs a year just by sipping your tea. The reason behind these metabolism-boosting effects is a substance that is found in green tea, called ECGC (epigallocatechin-3-gallate). This same compound has been shown to prevent the heart muscle cell death after ischemia or reperfusion injury, which is basically a restriction in the supply of blood to the heart.
A study has shown that people eating whole grains lost more fat around their belly than people who cut their calories and ate refined grains. Bulgur actually has fewer calories and more fiber than most of the other grains. And while we are on the subject of fiber, fiber maintains low levels of insulin in your body, which in turn could lead to fat cell shrinkage.
At a meeting of the American College of Sports Medicine in Seattle, a study was shown where athletes were given chocolate milk. Those who consumed chocolate milk showed lower levels of muscle damage than the athletes who consumed standard sports drinks. The study was conducted within four days of intense and heavy workouts. What the study concluded was that chocolate milk combines proteins and carbs in a more optimal way, making them function better together, which in the end promotes muscle gains.
Blackberries or Blueberries
Both blueberries and blackberries are rich in antioxidants. Come to think of it, they are at the top of the antioxidant chart. They are very helpful in the prevention of cancer and they can also improve the flow of blood, which in turn means delivering greater amounts of oxygen to your muscles. Having a steady and reliable oxygen supply makes training easier, which enables you to train longer, harder and with a higher frequency.
All of these foods are great, they taste good, they are healthy and will help you get shredded a lot quicker, but their effect will be greatly diminished unless you complement your diet with a sound fitness regimen.