It is useless to deny it, having a flat stomach and a perfect body is everyone's dream, but to say goodbye to those excess kilos and to the unsightly handles of love, thus transforming desire into reality, it is necessary to make some small sacrifices at the table. The best remedy for eliminating abdominal fat is to consume a lot of fiber and the reason is very simple, it is a nutrient that helps fight bloating and constipation. Here are the foods to eat and those to avoid to lose weight at the hips and stomach.

Nutrition for a flat stomach

Who has never suffered from abdominal bloating? Behind the swollen belly you can hide slow digestion or intestinal problems but most of the time it is only the result of a bad diet. If you want to say goodbye to the unsightly abdominal fat, it is necessary to follow a series of very precise measures capable of fighting constipation, improving digestion and awakening the intestine. It is advisable to start the day with a nutritious, fiber-rich breakfast, the perfect nutrients to promote intestinal transit, therefore based on products such as kiwi, apples, persimmons, low-fat yogurt and green tea.

At lunch it would be preferable to eat brown rice with boiled fennel, salad and vegetables, while at dinner you could eat a pumpkin and pea soup with wholemeal bread croutons. You should not then give up mid-morning and mid-afternoon snacks, perhaps a fruit, or herbal tea, fennel, a juice, walnuts, and lastly you must drink a lot, to be precise at least two liters of water a day, so as to limit the formation of fat in the abdominal area. The 5 daily meals are essential to keep the metabolism always active and not to get too hungry for the main meals. If even by eating healthily the problem is not solved, it would be good to evaluate possible food intolerances or contact a doctor.

Foods to eliminate abdominal fat

In spite of what one might think, eating in a healthy way to have a flat stomach does not mean starvation, in fact so many foods are allowed. In the diet to fight abdominal fat you can give the green light to proteins, therefore to white meats, eggs and lean fish but also to cheeses, as long as they are very seasoned as the Grana Padano cheese and the 36 month Parmesan cheese, the aging makes the lactose contained in them to disappear.

Potatoes and tapioca are very suitable, as long as you don’t exaggerate because they contain many starches, while for fruit bananas, melon, pineapple, kiwi, grapes, berries, passion fruit and citrus fruits are recommended. When it comes to vegetables, you can eat zucchini, carrots, celery, cucumbers, lettuce, green leafy vegetables, turnip, radishes, aubergines, peppers and tomatoes, while for spices it would be better to use turmeric, black pepper, red pepper, cinnamon and ginger. How to sweeten dishes without using white sugar? Using stevia and maple syrup.

Flat stomach: foods to avoid


The most difficult part of fighting abdominal fat is eliminating certain foods from your daily routine. After excluding possible intolerances, it is necessary, for example, to minimize the consumption of carbohydrates, therefore of pasta, white bread, pizzas and foods with high glycemic index since they favor intestinal fermentation and the formation of gas. The best thing is to replace these products with something whole and unrefined. Carbohydrates are also present in legumes but eliminating the skin that covers them will prevent the formation of gas in the stomach.

Avoid precooked and industrially produced foods, sausages and cured meats, with the exception of bresaola once a week, chewing gum, candies, white sugar, sweeteners and fried foods, which must be eaten at most twice a month provided they are cooked with extra virgin olive oil. Even carbonated drinks, fruit juices, beer and spirits are to be banned, but you can enjoy a glass of red wine a day during meals.


The consumption of salt must be limited, perhaps it can be substituted with spices and aromatic herbs, as well as that of cereals such as wheat, barley, spelt, khorasan, rye, triticale, since they contain the gluten that inflames the intestine.