When your mind is set on weight loss, you’re probably desiring quick results. You’ve heard over and over again that you need to cut calories and eat nutrient-dense foods that act as fuel for your body, but how can you do that without going hungry? By eating smarter and making conscious choices about what enters that mouth of yours, you’ll be able to cut calories where they won’t be severely missed. The following healthy alternatives rounded up by Prevention have less saturated fats and refined grains to keep you fuller, longer, meaning you’ll be snacking smarter, not necessarily less.
Instead of: 16 oz latte | Choose: 12 oz latte made with fat-free milk | Calories saved: 120
Instead of: 16 oz soda | Choose: Water with a squeeze of lemon | Calories saved: 180
Instead of: 16 oz Iced Mocha Frappuccino | Choose: 16 oz iced coffee with fat-free milkCalories saved: 270
Instead of: Iced tea with 2 tsp sugar and lemon | Choose: Iced tea with a squeeze of orange and lemon | Calories saved: 30
Instead of: 1 cup juice | Choose: ½ cup juice mixed with ½ cup sparkling water | Calories saved: 60
Instead of: 4 oz white or red wine | Choose: 2 oz white or red wine with 2 oz sparkling water | Calories saved: 50
Instead of: 16 oz beer | Choose: 12 oz light beer | Calories saved: 100
Instead of: ¼ cup grated cheddar cheese | Choose: 1 Tbsp Parmesan cheese | Calories saved: 90
Instead of: ½ cup grated whole mozzarella | Choose: ½ cup reduced-fat mozzarellaCalories saved: 85
Instead of: ½ cup cottage cheese | Choose: ½ cup 1% fat cottage cheese | Calories saved: 35
Instead of: 8 oz 2% milk | Choose: 8 oz fat-free milk | Calories saved: 50
Instead of: 12 oz coffee with 2 Tbsp cream | Choose: 12 oz coffee with ¼ cup fat-free milkCalories saved: 20
Instead of: 2 large eggs | Choose: 3 large egg whites | Calories saved: 95
Instead of: ½ cup whole milk ricotta cheese | Choose: ½ cup part-skim ricotta cheeseCalories saved: 45
Instead of: Chocolate chip cookie, 4″ diameter | Choose: 4 1″ squares of dark chocolateCalories saved: 180
Instead of: ½ cup trail mix with chocolate chips | Choose: Do-it-yourself trail mix (½ cup Spoon Size Shredded Wheat, 2 Tbsp sliced almonds, 1 Tbsp raisins) | Calories saved: 160
Instead of: 1 cup potato chips (about 15) | Choose: 2 cups air-popped popcorn | Calories saved: 95
Instead of: Tortilla Chips, 1 oz bag | Choose: Baked tortilla chips, 1 oz bag | Calories saved: 50
Instead of: Snickers candy bar | Choose: Luna Bar (flavor, your choice) | Calories saved:85
Instead of: 1 oz bag pretzels (about 10)| Choose: ½ oz bag whole grain pretzels | Calories saved: 55
Instead of: ½ cup Peanut M&M’s | Choose: ½ cup unshelled pistachio nuts | Calories saved: 90
Instead of: 1 cup fruit-on-the-bottom yogurt | Choose: ½ cup diced strawberries with ½ cup fat-free vanilla yogurt | Calories saved: 105
Instead of: Blueberry muffin | Choose: Whole grain English muffin spread with 1 Tbsp blueberry fruit spread | Calories saved: 270
Instead of: 1″-thick slice banana bread | Choose: 1 slice whole grain toast topped with ½ banana mashed and mixed with 1 tsp peanut butter | Calories saved: 260
Instead of: Plain bagel | Choose: ½ whole wheat bagel | Calories saved: 125
The fastest way to a flat tummy is….
….changing up what you eat!
That’s right ~ doesn’t matter HOW awesome your exercise program is. If you continue to fill your body with junky, processed, empty calorie and high sugar foods you will not achieve the flat tummy!
So to help get you started and on your way to REAL flat tummy results, here is a list of my Favorite Flat Tummy Foods that will help you boost your metabolism, beat the bloat and burn the belly fat!
Combine your nutrition efforts with an effective exercise plan and you will see and feel results in as little as 2-4 days!
Are you ready for the Swimsuit Season?
1. Rolled Oats
They fill you up with fat fighting fiber to not only keep you satisfied and give you the energy to start your day but this flat tummy food also helps to stabilize your blood sugar levels – which keeps your body off the fat storage roller coaster and helps to fight cravings!
Apples are so easy to grab and go, we always have them on hand, they are high in water content and fiber, plus research has shown the pectin in apples aids in your fat loss efforts for it causes the stomach to empty more slowly and you feel satisfied longer.
I always have a giant bag of these powerful berries on hand! Not only super high in antioxidants to keep you youthful, healthy and energetic, they are also a sweet source of fiber and they contain tannins, which act as astringents in the digestive system to reduce inflammation – promoting a healthier digestive tract.
“Portable protein” – the perfect emergency snack or pair it up with a fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. Watch your portions though – measure out 1/4 cup servings and stick in a snack size baggie.
Yes, they ARE good for you. They are considered the gold standard of protein quality because of their superior amino acid content, providing your body with the building blocks for lean muscle – the heart and soul of your metabolism – they keep you satisfied and energized. Plus they are affordable and super easy to make – it takes less than 3 minutes to prepare an egg.
This super veggie goes with everything. At only 5 calories per cup how could it not?! Use in omelets, wraps, salads, side dishes…the list goes on. Great source of beta carotene, vitamin C, calcium, folate and magnesium to keep your body healthy and your metabolism humming!
A great source of protein and the live cultures help boost immunity and aid in digestion. My favorite – Greek Yogurt. NOTE: Avoid choosing brands that contain High Fructose Corn Syrup and artificial sweeteners. Read the ingredients!!! (ex – yoplait – not so good).
8. Grilled Chicken
The simplest, most versatile lean protein you can use to create satisfying, energizing meals and snacks. My favorite grilled chicken recipe – marinate tenderloin in lime juice, chili powder and fresh chopped cilantro for a couple hours. Bake or grill for tasty and delicious meal and snack chicken strips!
9. Frozen Wild Salmon Fillets
Another simple and delicious protein source! I buy mine frozen to last longer and for easy prep. Loaded with omega-3′ – essential fatty acids that promote fat loss by helping to regulate insulin and even decrease insulin resistance. They improve blood sugar control, which helps reduce food cravings and overeating. Plus omega-3s help your body to burn off calories before they get stored as fat.
10. Pink Grapefruit
These super fruits are loaded with potassium, vitamin C and beta carotene, pectin from the membranes has soluble fiber plus the high water content helps you feel satisfied. The added zing from this tart fruit lends to a refreshed and energized feeling during your meal as well.
Yes, tomatoes have wonderful health benefits, but in salsa form they also work well to add low cal, energizing flavor to your meals. Choose a spicy variety and get the added metabolism-boosting kick from Capsaicin — the chemical in peppers that gives them their bite.
12. Green Tea
It has a lower level of caffeine (to help me get off the energy roller coaster) and loaded with EGCG. (studies show this ingredient causes your brain and nervous system to run more quickly — helping you burn more calories.) BONUS: It enhances your mood as well. Be sure to brew your own for these benefits are NOT found in store-bought green teas.
Now you have 1 fat fighting, metabolism boosting, flat tummy foods to incorporate into your weekly meal plans.
If your nutrition plan requires a TON of work – no worries for you can get STILL get results from making one simple change each day. Try this…just replace 1 food a day and see what a difference it makes to how you feel and how your belly looks!
Want to see and feel FAST results in 2-4 days? Then make an effort to incorporate all 12 flat tummy foods as often as you can during the week.
Here’s to your Flat Tummy Success!
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What are you waiting for, start today for a healthier tomorrow!