Eating for a flat stomach and healthy weight loss is so much more than a formula, and it takes an all-around balanced lifestyle in order to see real, lasting changes in your body. That being said, there are some foods which are more valuable additions to your diet than others, and can help provide your body with more energy and kickstart your metabolism for increased fat burn. In turn, this may help place you in a calorie deficit which can allow for healthy weight loss while creating visible changes in your body.
If you’re looking to streamline your diet for weight loss and aren’t quite sure where to start, these are the best foods to be eating for a well-nourished body and effortless weight loss, as explained by registered dietitians Jamie Hickey, and Ricci-Lee Hotz, MS, RDN, and expert at Testing.com, and Julie LaPiana Evarts, RN, MSN, CRNP, health and nutrition expert at Plantable.
Plant-Based Protein
Across the board, protein is an essential addition to any diet as it can help to increase your metabolism, fuel your muscles for growth, and increase satiety after a meal. However, plant-based protein sources can be particularly useful for weight loss as they aren't rich in fat like many animal proteins. While they are still filling, plant-based proteins are also naturally lower in calories than other protein forms, making it easier to create a healthy deficit for weight loss.
“The effect of eating some plant-based proteins on weight loss would depend on how quickly these proteins are digested, which depends on their source (soybeans are thought to be absorbed faster than lentils),” notes Hickey. “Aside from speeding up weight loss, this could also make it easier for someone who is struggling with lots of hunger between meals or wasting muscle mass on keto diets to feel satisfied with fewer foods more often throughout the day.”
Vegetables
It will come as no surprise that vegetables are integral to a healthy and balanced eating plan for weight loss, increasing satiety through their high fiber content and effectively limiting overeating. “Vegetables will naturally give your body fiber to allow it to properly work its way through any other food you may have eaten—so if you eat a bunch of potatoes but also have 4 servings of broccoli during the day, think about how much better your system will be able to deal with those potatoes now,” explains Hickey.
“A diet that is high in both fiber and protein will allow the body to feel full on less food, thus reducing calories consumed,” Hicket adds. Experiment with different preparation methods so you don’t grow bored of the veggies you eat regularly and you’ll be able to bulk up any meal with the addition of a fibrous side.
Whole Grains
Contrary to popular belief, carbs are not the enemy and can actually help you to achieve healthy weight loss when consumed regularly if you’re choosing the right ones. “When trying to lose weight and achieve a flat stomach, there is no miracle food, the key is balance and moderation of a variety of foods combined with physical activity,” notes Hotz. “When looking for balance, you want to look for whole grain, high fiber or starchy vegetables or fruit for your primary carbohydrate choices.”
Whole grains, including wheat bread, oats, and popcorn, are all ideal carb sources to add into your diet as they’re loaded with vitamins and minerals, as well as have the ability to boost your metabolism in order to burn through more calories at rest, making it easier to lose weight without depriving yourself. While heavily processed carbs such as junk food, sweets or white bread may stand in your way of achieving healthy weight loss, whole grain carbs can actually have the opposite effect.
Ultimately creating a diet that does not deprive you of your favorite foods will be the best way to stick to your eating plan, and instead of removing “bad” foods from your diet, simply begin eating more of the nutritious and filling options instead. Whole grains, veggies, and protein in its many forms are the pillars of healthy weight loss, but remember--everything in moderation.
Final Tip: Limiting Processed Foods & Sugar Is Vital For Belly Fat Loss
Although it might seem possible to fully eliminate processed foods and sugars from your diet, Evarts notes that when you can, replacing sweet treats or anything with lots of sugar can help you lose weight healthily. "Removing [or limiting] sugar and processed foods from your diet is the way to get rid of that belly fat," Evarts says.
While she echoes that "starchy vegetables often get a bad rap because they are higher in carbohydrates than their non-starchy friends," they are still full of vitamins, minerals, and fiber that are good for us, she stresses. The ultimate trick to losing belly fat healthily is to balance starchy and non-starchy foods, she emphasizes. "Keep an eye on your plate and keep the starchy delicious friends to about 25% (1/4) of your plate, your belly will thank you," she concludes.
