Food is medicine, an approach to health that experts defend and that invites us to take advantage of the properties of each food to extract benefits such as prevent hair loss and promote the growth of strong and shiny hair; boost collagen production and combat premature skin aging; and even reduce the appearance of cellulite. A much better known trigger of eat a healthy diet is that it helps maintain an ideal weightalthough in the case of wake up with a flat stomach The topic has more science because if broccoli, cabbage or cabbage, for example, are associated with weight loss plans, the reality is that although low in calories, their complex fibers ferment in the intestine, giving rise to bloating.
So that you can discover for yourself how much truth there is in that “abs are made in the kitchen”we have compiled the 8 foods that help combat retention, make the belly look much flatter and reduce bloating: from those rich in potassium that maintain water balance to purifying foods that promote the elimination of toxins, without forgetting proteins that satisfy and avoid snacking between meals.
18
© Getty ImagesBanana
It is one of the favorite fruits of athletes due to its richness in magnesium, phosphorus and potassium, minerals that promote muscle recovery and play a fundamental role in its proper functioning. In addition to an ally fitnessit is also famous for balancing water levels and thus avoiding fluid retentionstands out for its easy digestion and also for counteracting the accumulation of sodium, the component of salt that promotes bloating.
28
© Adobe StockCucumber
Very low in calories and rich in water, this fruit that has been part of beauty rituals for generations due to its content of antioxidants or B vitamins is also rich in potassium and promotes a correct water balance, it is considered a natural anti-inflammatory, prevents stomach reflux and is a diureticthat is, it helps eliminate liquids.
38
© Getty ImagesYogurt
Source of proteins that keep the stomach full for hours and enormously versatile when it comes to introducing it into the diet. Yogurt, preferably natural and without artificial sweeteners, reduces abdominal inflammation by protecting the microbiota. Furthermore, its richness in calcium is not only interesting at the bone level, this mineral helps regulate cortisol levels, the so-called “stress hormone” that causes the accumulation of abdominal fat among other adverse effects.
48
© Getty ImagesArtichoke
This heavyweight of weight loss routines has earned its reputation over the years for good reasons. From the Mira+Cueto Clinic they highlight its “hepatic and renal detoxifying function. Also facilitates the elimination of liquids and the digestion of fats”. Other of its great advantages from a nutritional point of view is that it acts as a prebiotic, balancing the bacterial flora, regulates glucose and cholesterol levels in the blood, prevents constipation, and, finally, provides fiber, B vitamins, C or niacin.
58
© Getty ImagesGinger
It lives its moment of glory during the winter season in which it stars in Christmas cookie recipes, gives an unmistakable aroma to the most homely candles or flavor to comforting teas that also increase defenses. Another of its great assets is a detoxifying action that makes it an ally when it comes to counteracting bad habits in seasons of excess by stimulating circulation, sweating and digestion.
68
© Getty ImagesFiber
It is essential to maintain good intestinal health, also balances the microbiota, blood sugar levels, promotes satiety and avoids constipation. The good news is that it is present in a large number of foods: from fruits and vegetables, to legumes or whole grains, which makes it possible to achieve an adequate dose through the daily diet.
78
© Adobe StockPineapple
It is one of the most famous diuretic fruits and the protagonist of many weight loss diets: “In addition to improving protein digestion and regulating intestinal transit, it can help reduce abdominal bloating. It is also satiating thanks to its fiber content. Helps prevent fluid retention. It has a low calorie content, 50 per 100 grams, thanks to its high water content and low carbohydrate content,” says Dr. Elena Soria, nutritionist at Clínica Menorca. She also defines it as “a natural diuretic food. with a content of around 85% water, which helps eliminate fluids and toxins from the body, as well as reduce body volume.
88
© Adobe StockLean proteins
“You have to spend more calories than what is provided to the body through food and drinks. The ideal would be to cut back on simple carbohydrates and prioritize proteins and complex carbohydrates (vegetables, oats, brown rice…), reduce the intake of bread, drink lots of water, consume soluble fiber such as oats or nuts and eat more protein breakfasts,” advises Sara Álvarez, co-founder and creator of the Reto48 method, to have a flat stomach. Of course, not just any protein source will do, the best are lean ones due to their low fat content, satiating action, power to control sugar levels or their thermogenic effect: “Our body burns more calories digesting protein than digesting carbohydrates or fats, which can help control weight and reduce cravings,” reveals Elvira Berengüí, Head of Nutrition at PronoKal Group.