Replacing any high fat and high carb foods in your diet will go a long way towards weight loss and getting flat abs. That means stop eating a bowl of pasta for dinner and opt for an anti-inflammatory protein (or at least eat much less pasta along with a protein). These are the proteins we have on a weekly rotation. And you know what? Our jeans are starting to feel a little looser.
“Eating wild Alaskan salmon decreases inflammation in the body,” says Stacy Goldberg, a nutritionist at savorfull. A big reason is the omega-3 fatty acid that helps your body burn off fat rather than store it. The omega-3 fatty acids in salmon are healthy fats that directly inhibit inflammation. Reducing inflammation could raise your levels of serotonin - the hormone that helps you achieve restful sleep. And new research shows that people who don’t sleep soundly are more likely to gain weight and also have a hard time shedding extra pounds. Sleep well and choose wild versus farmed salmon because it has more omega-3s.
There is so much goodness in one small egg. These nutrition powerhouses have protein, amino acids, and B vitamins to boost your energy. And much of the benefit is in the yolk. Please stop making only egg whites. There was a time medical experts warned us about the negative effects of eating too many eggs, but the story has changed. All of that dietary cholesterol isn't harmful to our health and is actually necessary to keep our cells functioning optimally. So if you want to eat eggs every day, go for it! Give your eggs healthy pizazz by serving them over whole grain toast with slices of avocado and a sprinkle of flax seeds. Or add them to a quinoa protein bowl with spinach, sweet potatoes and black beans.
Even your snacks can work towards your flat belly goals. We used to reach for granola bars or trail mix at 3pm. Not anymore: Eating low-calorie, anti-inflammatory snacks like almonds help people achieve weight loss goals. Why? They have fiber and protein, a combo that keeps you full for the longest period of time and on the fewest calories. Try snacking on 15 almonds. They contain less than 10 calories, 2g of fiber and 4g of protein. Add an apple and you have 180 calories, 6g of fiber and 4g of protein.
We heart steel-cut oatmeal any time of day. Make it for breakfast or have it as a snack. In ¼-cup of oats there’s 5 grams of fiber and 7 grams of protein. The fiber is part soluble – it slows digestions and makes you feel satiated –and insoluble fiber – the kind that helps you get smooth moves (wink). “Regular and healthy bowel movements reduce belly bloating and improve digestion,” says Abbey Sharp, RD, of Abbey's Kitchen. Choose steel-cut oats over rolled or instant. They’re not pre-cooked and are processed in a manner that helps them maintain more fiber and protein than other versions. Plus the hearty, chewy feel of steel-cut oats helps you to slow down and feel full. Load the bowl with other anti-inflammatory goodies such as berries, flax seeds, walnuts, cinnamon and a dollop of plain Greek yogurt.