3 Best Proven Flat Belly Foods.

Having flat belly is dream of every one. In order to achieve, we take precaution on foods that we are eating by counting calories, watching portion and eating less carb foods, but there is good news not all the foods with high calories are bad there are some foods that can really make measurable difference in your waistline.

Whole grains

Whole Wheat Bread

 Pennsylvania State University conducted the studies on whole grains and found that the whole grains reduce production of insulin, which is the positive sign for dieter to lose belly fat.  The result was taken after comparing the dieter who consumed whole grains and those who did not eat them. The outcome was significant  and draw out the conclusion that those who had taken whole grains had shed double the belly fat to those who did not. Whole grains lower down the insulin production, a hormone which is responsible for triggering a fat storage.

Try Wholegrain Cereal /oatmeal, whole-wheat bread, whole-wheat pasta and brown rice for flat belly

Nuts

High Fiber Nuts

Research from the city of Hope National Medical Center in Duarte, California, founds dieters who ate a few grams of almonds a day downsized their waistlines by about  inches in 24 weeks-nearly 50% more than those who ate the same number of calories without the nuts.

Nuts are rich in fiber which helps to burn fats and lower cholesterol; it is believed in controlling risk of heart disease, diabetes, and cancer.

Scientists speculate that the nut eaters benefited from additional fiber. Just keep your portions to a handful – about a 100- gm. serving – because they are high in calories.

High fiber nuts are almonds, Brazil nuts, cashews, Hazelnuts, peanuts and walnuts.

Protein

High Protein Food

If taken in right proportion, it can help you to loss belly fat. What it means is? Diet rich in fiber and protein make less craving for foods, because protein break down much more slower than compare to high carbohydrate foods which eventually make you feel less famished. 

How much protein you need to intake?

The best answer will be to consult your doctor, however, for rough estimation if you intake 1,700 calories a day than you got to aim for about 15%-30% of your calories from protein. That is you need 63.75 or 127.5 grams of protein per day. Please see below on how to calculate the amount of protein you required per day.

To name few food with high Protein are Cottage Cheese, fat-free milk, egg and etc.

Here goes the calculation:

Calorie intake = 1,700 calories.

Protein = 15%.

Calories from protein => 1,700 * 15% = 255.

Since 1 gram of protein = 4 calories.

Divide protein from calories by 4

I.e. 255/4= 63.75 grams of protein per day.