get a flat stomach,
Even if you're killing it in the gym four to five times a week, careful attention to your diet is the key to success - poor nutrition can sabotage your workout efforts! By harnessing the following strategies and using our eating plan for five days, you'll have a fast-track to a flatter and, more importantly, a healthier tummy.
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:
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. To order your copy, go to thesfactordiet.com.
How to get a flat stomach
Want a flat stomach? It's not all about hitting the gym. Try this
5-day plan to kick start your journey to fab abs
Even if you're killing it in the gym four to five times a week, careful attention to your diet is the key to success - poor nutrition can sabotage your workout efforts! By harnessing the following strategies and using our eating plan for five days, you'll have a fast-track to a flatter and, more importantly, a healthier tummy.
- 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:
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. To order your copy, go to thesfactordiet.com.
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