A flat stomach is not just for show. Yes, having a flat stomach looks good and makes us feel good about ourselves, but it’s more than that – a flat stomach is a source of physical wellbeing.
A distended stomach due to bloating is uncomfortable, to say the least, and indicates poor eating habits, when an underlying issue is not present. But what do you eat for a flat stomach?
A balanced diet, that’s what you eat if you want a flat stomach. You eat unprocessed foods, foods that are as close as possible to their natural state. Just as important, you eat reasonable portions and focus on macronutrient balance for each meal. There’s no big secret to a flat stomach – it’s just eating right: the right foods in the right amounts in the right combinations.
Day 1 flat stomach diet
Breakfast: oatmeal, plain or with healthy toppings
- Ingredients: 50 grams of rolled oats, or any kind of oats, 200 ml low-fat 1.5% dairy milk or plant milk
- Calories (average values): 195 kcal (kilocalories) from the oats, 90 kcal from the dairy milk for a total of 285 kcal (toppings not included)
- Toppings (optional): you can eat the oatmeal plain or choose a topping for added nutrition (each topping provides up to 100-150 extra calories)
Healthy toppings (choose one):
- Topping no. 1: 1 tablespoon of raw honey/maple syrup (if you are not allergic)
- Topping no. 2: 20-25 grams of raw walnuts/pistachios/peanuts/Brazil nuts/cashews/almonds
- Topping no. 3: 1 tablespoon of peanut butter/almond butter and half a banana
- Topping no. 4: half a pear, a sprinkle of cinnamon, 1 teaspoon of raw honey
- Topping no. 5: 20 g of dried cranberries, a sprinkle of cocoa, half a banana
- Topping no. 6: half a green apple, raw or lightly cooked in water, a sprinkle of cinnamon
- Topping no. 7: 50 grams of fresh blueberries/strawberries/raspberries/serviceberries
- Topping no. 8: half a pear with 10 grams of dark chocolate, grated on top
- Topping no. 9: 2 tablespoons of a quality jam (apricot is a great pair for oatmeal), 3 walnuts, chopped)
- Topping no. 10: 10 grams of coconut flakes (great if you use coconut milk to cook the oatmeal), 10-15 grams of dark chocolate, either melted or grated
You get complex carbohydrates and dietary fiber from the oat flakes for long lasting energy and satiation. The milk helps keep you hydrated and provides small amounts of essential electrolytes which support cardiovascular function, as well as some protein and fat for satiation and macronutrient balance.
Toppings such as peanut butter, almond butter, raw nuts and seeds are a source of protein for macronutrient balance and contribute towards muscle mass acquisition. Nuts, seeds and fresh fruit provide fiber for satiation and good transit time – regular transit helps combat bloating and achieve a flat stomach. Cinnamon, cocoa, chocolate, raw honey, blueberries, raspberries and serviceberries are rich in antioxidants with anti-inflammatory benefits.
Lunch: fettucine with green peas and tomatoes
- Ingredients: 70 grams fettucine (regular or wholegrain), 200 grams green peas (fresh or frozen), 200 g raw tomatoes or a clean tomato sauce
- Calories (average values): 250 kcal (kilocalories) from the pasta, 180 kcal from green peas, 40 kcal from the tomatoes for a total of 470 kcal
- Condiments: salt, pepper, fresh parsley or lovage, other dried herbs and spices you may like
The fettucine pasta provides quick energy for the body to use. If it’s whole wheat, you also get complex carbohydrates to help fill you up – complex carbs release energy slowly over the course of several hours helping keep you satiated for longer and preventing binge eating.
Tomatoes or a clean tomato sauce that consisting of just tomatoes and maybe also salt add flavor to the dish, fiber and antioxidants such as lycopene which has proven blood pressure lowering properties. The peas are an excellent source of fiber and protein, contributing to satiation and macronutrient balance. Together, the dish is balanced and nutritious, but not high in calories, great for curbing hunger and preventing cravings.
Snack:
- Option no. 1: 1 small apple or half an apple with 1 tablespoon of peanut butter or almond butter – approximately 200-225 kcal (kilocalories)
- Option no. 2: 1-2 slices of fresh bread or toast (about 40 grams) with 50 g of fresh ricotta cheese, light, and half a banana, sliced – approximately 170-200 kcal (kilocalories)
- Option no. 3: 1-2 slices of bread or toast (about 40 grams) with 1 tablespoon of peanut butter and half a small apple or banana – approximately 150-200 kcal (kilocalories)
- Option no. 4: 1-2 slices of bread or toast (about 40 grams) with 1 tablespoon of raw honey and half an apple or banana – approximately 150-200 kcal (kilocalories)
A snack is just as important for curbing hunger as it is for curbing cravings. While you do need to limit the number of calories, do eat things you like.
Dinner:
- Ingredients: 150 grams of grilled veal (lean only, thin slices), 100 grams of frozen or fresh spinach, boiled, 200 grams of baked potatoes, slices, and 1 tablespoon of raw extravirgin olive oil
- Calories (average values): 180 kcal (kilocalories from the veal), 25 kcal from the spinach, 155 kcal from the potatoes, 125 kcal for the olive oil for a total of 485 kcal
The veal is a heartier option to make the brain feel it’s eating serious food, but the amount and the fact that it’s lean meat only is what will help you eat well without feeling full or heavy.
Quality foods such as these are the way to ultimately achieve your goal of having a flat stomach while staying well nourished.
Veal loin, lean meat only, has just 120 kcal per 100 grams, but close to 22 grams of protein per 100 grams – the whole amount of 150 grams will get you 33 grams of protein in just one meal.
The protein from veal is satiating and filling, not to mention it’s complete in all essential amino acids – this means you’ll eat well and feel nourished, and not experience hunger, cravings and binge eat as a result.
Spinach is there for fiber and complex carbs to balance the meal, but it’s light, low in calories and mucilaginous which makes it good to eat at night. It’s also a great source of iron, B vitamins, calcium and many other vitamins and minerals.
Potatoes represent the carb portion of the meal, providing macronutrient balance, and successfully substitute bread, pasta or rice. They have potassium for good blood pressure numbers and, together with the amino acids and potassium from the veal and magnesium from the spinach, will help you sleep well at night and feel relaxed.
The tablespoon of extravirgin olive oil, while a healthy source of anti-inflammatory effects, can be omitted. If you do add it, you can use it raw, drizzled on top on any of the ingredients in the meal, or use it to coat the veal so it doesn’t stick to the grill, or the potatoes. If you bake the potatoes in the skin, whole, they’re good as they are, but if you slice them, boil until almost cooked, then bake them, you can use it then. Or you can use it at lunch, for the pasta.
The way it’s thought out, this meal will help you feel mentally satisfied with what you are eating, curbing the need to have junk food later on. It’s also relatively light, rich in protein, but low in fat and calories, and a source of benefits for the brain and muscles, heart included, not to mention sleep.