Objective flat stomach? In just 7 days, it is possible to reduce bloating and refine your silhouette thanks to a food program rich in fiber, lean protein and detox food. Here is the detailed menu for a week, designed to lighten your digestion, drain the body and find a flatter belly.
Losing stomach quickly does not only go through intense sports sessions. Food plays a central role: certain foods promote water retention, slow down digestion and swell the bellywhile others contribute to reduce inflammation and relaunch transit. Inspired by a program unveiled by Cosmopolitan Uk, this food plan was designed to help deflate without depriving oneself. While relying on fresh products, soft cooking and a balanced distribution between Proteins, complex carbohydrates and good fat.
During this week, we put on Easy meals to preparewith a minimum of processed foods. We hydrate the body throughout the day thanks to water, green tea or draining infusions, and We favor sweet fibers that soothe digestion. The portions are calculated to bring energy and satietywhile avoiding excess calorie. The objective: Feer lighter, less bloated, and start a healthier lifestyle.
Days 1 to 3: detox and restarting the digestive system
The first three days are used to Put the digestive system at rest and to drain excess. At breakfast, we favor fibers and probiotics : a low -fat natural yogurt with granola and a grated apple, a smoothie with mixed berries and skimmed milk, or even porridge with oatmeal and raisins. These options feed the intestinal microbiotaessential for Reduce bloating and improve nutrients assimilation. Then, at noon, we put on complete and colorful salads. For example, Lighter mozzarella with tomato, avocado and fresh basil brings proteins and good fatwhile a salad of three beans with pepper, tomato and red onion offers A concentrate of vegetable fibers and minerals. Indeed, We avoid too oily sauces et We prefer a drizzle of olive oil or balsamic vinegar.
In the evening, we favor lean proteins associated with cooked vegetableseasier to digest than raw vegetables at the end of the day. A ginger sautéed chicken with rice noodles, a homemade ratatouille with a little feta, or a roasted chicken fillet accompanied by sweet potato and green beans constitute satisfied, balanced and little irritating meals for the digestive system. The snacks between meals may include fresh fruit, cottage cheese or some rice pancakes with cheese cottage.
© Alena_Kos – Shutterstock
Days 4 to 7: variety, balance and consolidation
From the fourth day, more variety is introduced to stimulate metabolism and avoid weariness. Breakfasts remain simple but diversified: Fresh fruit with yogurt and nuts, poached egg with tomatoes and mushroomsor Complete cereals with flax seeds and blueberries. At noon, we favor colorful plates rich in fiber and good fat: Sautéed vegetables with cashews, fresh goat salad, sautéed tofu or grilled tomatoes with oregano on wholemeal bread. In the evening, we opt for light but satisfying dishes: Salmon in the oven with new potatoes, lamb skewers with Greek salad without fetaor Pork net with vegetables with basmati rice. Grilled salmon with pesto with wild rice and steam broccoli is also an excellent option rich in protein and antioxidants.
For snacks, favor Foods with low glycemic index : Handle of almonds or nuts, raw vegetables with Houmous, slices of fresh fruit or plain yogurt. These snacks limit cravings, stabilize energy and avoid snacking sugar. Adopting this program for 7 days is not a miracle solution, but it is an excellent starting point To reduce bloating, stimulate digestion and initiate a loss of centimeters at the size. Associated with good hydration and regular physical activityit can be the boost you need to feel lighter and in good shape, while establishing lasting habits.
