Is it possible to get a flatter tummy
through changing eating habits in just two weeks?
Absolutely Yes!
Loosing weight around your middle is not only aesthetically pleasing but extremely healthy too. The fat that gathers around your middle is actually unhealthy fat and can ndicate other underlying health issues. If water retention, bloating or inflammation is causing you to have extrainches, getting rid of this is also extremely healthy.
But enough of healthy – what about that beach body?
Rule 1
AVOID Foods & Substances that are hard to digest,
detoxify and cause bloating:
Red Meat
Cheese /Milk
Wheat Breads and pastas
Undercooked pulses
Alcohol
Caffeine
Rule 2
Don’t eat raw or cold foods in the evening past 7pm.
Raw vegetables take a lot of energy to digest, and as we have less digestive energy at night these foods can stay in the stomach for a long time. Fruits tend to ferment when eaten at night or on top of other foods, which causes bloating. Eat fruit on empty stomach and best eaten earlier in the day.
Rule 3
Eat foods that aid digestion
Bitter dark green, red, white leaves – Rocket, watercress, endive, chicory – eat before and after, these support liver function and work their way down through the digestive system – the enzymes in the leaves help digestion.
Ginger – (raw and cooked) don’t be sparing
– use a lot to give a kick to your digestive fire.
Fennel – raw and cooked or in a tea. Antispasmolytic –stops spasms
Artichoke – (not the ones in oil) preferably fresh – this stimulates bile production & feeds gut flora.
Rule 4
Change your combination of foods –
Carbohydrates without protein – Carbohydrates + fats + vegetables
Proteins without carbohydrates – Protein+ fats+ non starchy vegetables
Why?
Digestion:
- An acid environment is needed for protein breakdown in the stomach
- An alkaline environment is needed for carbohydrate breakdown
Normally it is healthy to do this kind of combining – but can lead to such quick emptying of the stomach that a person may be left feeling hungry. Use healthy snacking to keep blood sugar levels balanced – fruit, seeds, oat cakes, spelt crackers, seeds.
Rule 5
Chew your food 15 – 30 times
Try to chew your foods as much as possible.By chewing your are doing a lot of the hard work that the stomach and intestines need to do if you wolf down your food. Chewing adds salivary amylase to the carbohydrates and starts to break down in the mouth, and grinds protein into small particles enabling the gastric juices to coat much more area of that food. Allowing for quicker breakdown.
Rule 6
Use high doses of pro-biotics and digestive enzymes
Probiotics – high Billion dose capsules x 2-3 per day. Very quickly helps establish a better balance of gut flora, this is vital for getting bowels moving or settled down if moving too much. By increasing good gut flora you reduce inflammation all over the body especially in the gut – which can really help reduce bloating.
Digestive enzymes
Helping out your digestion every now and again with some enzymes can really help with bloating and getting things moving through the system. There are different types – but a good quality broad spectrum one is best for general digestion. It helps if it contains Lactase (Breaks down Milk and Dairy) and Gluten, Protease ( Breaks down Wheat Proteins).
Rule 7
Reduce (cut out) Salt and bread intake
This will help reduce water retention. The body retains water to dilute sodium in the blood and tissues. Wheat can also increase water retention. In most breads the salt content is crazily high – some can have 6 grams in two slices! In some cases – weight around the middle (or on arms and legs) can be 30-50% Water retention!.
Rule 8
Take Vitamin C – the buffered non-Acidic kind. Not just important for the health of all tissues – it is vital for proper metabolism of carbohydrates, and can protect against insulin resistance and dibetes. Take a buffered form – I like BioCare Vitamin C with Flavonoids 500mg x 4-5 capsules. Taken 1 at a time spread throughout the day. Eat foods high in Vitamin C
Rule 9
Eat something acidic before a meal (unless you have a serious digestive problem like an ulcer) To increase acidity in a protein meal eat some pickles (preferably that don’t contain sugar – pickled ginger, vegetables, unsweetened gherkins etc. Take apple cider vinegar as a tonic before a meal – or use with dressing or sauce with the food.
Rule 10
Reduce Fluid intake with meal
Drink water around 30 minutes before a meal
Avoid drinking water with a heavy protein meal
Apple Cider Vinegar tonic just before a meal (1 capsule in glass of water).
Drinking too much fluid with foods dilutes enzymes – if the food is mainly carbs then small amounts of fluid is fine. Too much fluid can slow the release of foods from the stomach. No fruit juice or fizzy drinks increase bloating and poor digestion.
Our primitive digestions were not used to drinking as much as we do with our foods.
The 10 Rules for a flatter tummy in summary
1. AVOID Foods that are hard to digest and ones that can cause bloating.
2. Don’t eat raw or cold foods in the evening.
3. Eat foods that aid digestion.
4. Change your combination of proteins and carbohydrates.
5. Chew your food more – aiming for 30 times.
6. Use high doses of pro-biotics.
7. Use Digestive enzymes.
8. Reduce (cut out) Salt and bread intake.
9. Eat something acidic before a meal.
10. Reduce fluids with a meals.
Food supplements that can help:
Psyllium husk fiber/powder – binds to toxins, creates easy to pass stools.
Probiotics – aids digestion
Digestive Enzymes – Aids digestion
HCL – Hydrochloric acid tablets – Aids digestion
Soaked Linseeds / Flax seeds – mucilaginous – aids in bowel movement. (don’t use if have colitis or any other bowel conditions)
Lecithin crystals – helps emulsify fats making them easier for liver to digest.
Magnesium aids constipation or slow moving bowels and is vital for proper metabolism of carbohydrates.
Peppermint tea – anti carminative – gets rid of gas/bloating.
Please note that if you are experiencing any digestive problems you should get this checked by your doctor. The information in this blog is not meant as a substitute for proper medical care.