You don’t have to embark on an extreme diet to shrink your belly. Simply making a few tweaks to your menu can have a dramatic effect on how you look in your suit. A sticky-outy tummy may have as much to do with excess water or gas as it has to do with fat. So, the key to looking and feeling better fast is to win the war against bloating. How? All you need to do is follow this smart, two-step strategy for tummy victory.
Attack with probiotics
You’ve heard of probiotics – they’re the friendly bacteria vital for proper digestion. Not only does a healthy gut bolster your immune system, it can also prevent constipation and the fermentation of food that leads to gas. Both constipation and gas can cause bloating, so countering them with probiotics is the first step to a flatter stomach.
The best way to get a dose of probiotics is to eat natural yoghurt. Just take care – some yoghurts contain sugar, which, as well feeding good bacteria, could also feed the less-beneficial gut flora that potentially makes bloating worse.
Your best bet is to go for natural, probiotic yoghurts that are sugar-free, or to take probiotic capsules, often labelled acidophilus.
Defend with prebiotics
Nope, that’s not a typo – if you haven’t heard of prebiotics, it’s time to get acquainted. Think of them as food for your good bacteria – without prebiotics, your army of probiotics can’t survive and flourish. Prebiotics also help probiotics in another way: they may suppress the growth of harmful bacteria. For a dose of prebiotics, tuck into wholegrains and high-fibre fruit and vegetables, including onions, leeks, artichokes and bananas.
Prebiotics are also found in dark chocolate and red wine (score!), as well as raw honey. One of the most concentrated sources is kiwi fruit, although you do need to eat the skin, so it may be more palatable to take with a kiwi-based prebiotic supplement such as Kiwi Klenz.
A flat tum in 5 days
Use these tips along with our five-day eating plan for a flatter, healthier tummy, fast
Eat three meals a day, evenly spaced. Be especially careful not to overeat at night, as the food can sit in your stomach and ferment, causing gas and bloating.
Watch your portion size as large meals can also lead to fermentation, gas and bloating. Serve your meals on a side plate to regulate portions.
Eat fruit for breakfast only, not as a dessert with meals later in the day to avoid fermentation.
Sit down, eat slowly and really chew your food to improve digestion.
Avoid fizzy drinks, including sparkling water. Drink still water with meals and avoid caffeine, which could interrupt digestion.
Go pro: You can get a dose of friendly flora from sauerkraut, yoghurt, tempeh and miso.
Get prepped: Eat wholegrains, berries, apples, broccoli, cauliflower and high-fibre beans such as lentils and chickpeas for a prebiotic boost
Your beat the bloat menu: Eat your way to a fab figure with these flat-belly meals
DAY 1
Breakfast
Fruity yoghurt crunch
In a tall glass, layer spoonfuls of probiotic yoghurt, sliced watermelon and blueberries and sunflower and flaked almonds. Drizzle with raw honey.
Lunch
Smoked salmon sandwich on rye
Spread 2 thin slices of rye bread with mustard, add 2 slices of smoked salmon, a handful of fresh rocket and a squeeze of lemon juice.
Dinner
Fig and feta tart
Make a ‘pastry’ by mixing together 25g grated carrot, ½ tablespoon of chickpea flour, 10g grated parmesan cheese, 1 egg and a pinch of paprika. Press into a baking tin and bake for 20 minutes until crisp. Top with 1 slice prosciutto, 1 fig, quartered, 10g crumbled feta cheese and a little salt and pepper. Bake again for 20 minutes and serve with steamed broccoli.
DAY 2
Breakfast
Shredded Wheat with banana
1 Shredded Wheat with 120ml skimmed milk, topped with 1 tablespoon of probiotic yoghurt, 1 sliced banana and a drizzle of raw honey.
Lunch
Brown rice sushi
Mix together 75g cooked warm brown sushi rice with 20ml rice vinegar and ½ tablespoon of Xylitol sweetener. Place on a sheet of nori seaweed and top with slices of red pepper and avocado. Roll up and serve with soya sauce.
Dinner
Baked sweet potato with baked beans
Top 1 medium baked sweet potato with 1 small pot or can of low-sugar baked beans and 1 tablespoon of probiotic yoghurt.
DAY 3
Breakfast
Quinoa porridge
Simmer 50g quinoa and 150ml skimmed milk in a saucepan for 5-10 minutes until soft. Add ½ apple, peeled, cored and grated, 10g flame raisins, a pinch of cinnamon and a drizzle of raw honey.
Lunch
Moroccan chickpea balls with beetroot dip
Soften ¼ chopped onion and ½ garlic clove in a saucepan. Put in a food processor with 100g tinned, drained chickpeas, 20g wholemeal breadcrumbs, 1 beaten egg, salt and pepper. Process to form a dough. Roll into balls and fry in a non-stick saucepan for 8-10 minutes. Serve with 100g probiotic yoghurt mixed with 100g cooked, chopped beetroot.
Dinner
Glazed vegetables with feta cheese
On a baking sheet, arrange a selection of sliced carrots, courgettes, vine tomatoes and red onion. Season, drizzle with 2 tablespoons of raw honey and add 50g crumbled feta. Bake for 30-50 minutes until veggies are soft.
DAY 4
Breakfast
Yoghurt with kiwi and berries
Top 1 small tub of probiotic yoghurt with ½ sliced kiwi fruit and a handful of mixed berries. Drizzle with 1 tablespoon of raw honey.
Lunch
Broad bean soup
Soften ½ chopped onion and ½ chopped celery stick in a little extra virgin olive oil in a saucepan. Add 250ml veggie stock, 25g brown rice, 100g frozen broad beans, a sprig of thyme, salt and pepper. Cover and simmer for 15 minutes until the rice is cooked. Top with chopped mint.
Dinner
Japanese tuna parcels with wilted greens
Place a 150g tuna fillet in the centre of a piece of baking paper. Top with 1 teaspoon of grated, chopped spring onion and ½ chopped celery stick. Make a dressing with soya sauce and a dash of dry sherry. Drizzle over the fish, top with sesame seeds and fold the baking paper into a parcel. Bake for 10-15 minutes. Serve with brown rice or quinoa.
DAY 5
Breakfast
Coconut French toast with warm berry compote
Mix together 1 egg and 15ml skimmed milk. Dip 1 slice of wholemeal bread into the mix and sprinkle with shredded coconut. Fry until golden in a pan spritzed with olive oil cooking spray. Warm 50g mixed berries in a saucepan and serve with the toast.
Lunch
Lentil soup with wholemeal roll
Heat ½ carton of store-bought lentil soup and serve with 1 small wholemeal roll.
Dinner
Courgette tagliatelle
Soften ¼ sliced red pepper, 40g frozen peas and ¼ sliced fennel bulb in a saucepan. Add 40ml white wine and simmer for 5 minutes. Using a vegetable peeler, slice 1 courgette into ribbons. Boil in salted water for 2 minutes, drain and add to the veggies. Top with chopped parsley and pine nuts.
These recipes are from Lowri Turner’s book The S Factor Diet: The Happiest Way To Lose Weight.
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