BEAT THE BLOAT //

-Zoe

You've just beasted a killer session and grab some food for a quick refuel. As healthy as the meal seems, somehow you still feel the bloat beginning to emerge and can't work out what food is causing it. We've all been there. Now it's time to BEAT that bloat and start making friends with your abs...

You’ve all heard many a time the phrase ’Abs are made in the kitchen’-well, we ALL have abs, it's just that most are hidden under stubborn fat. How you eat can significantly aid fat loss and reduce any bloating, helping your tummy to feel flatter. 

 

The truth is no matter how many sit ups you do it is unlikely your six pack will come out to say hi if your diet isn’t seriously on point (unless you are one of those lucky people blessed by genetics). 

For those of you who know me, I don’t have rippling abs and I am content with that because I train super hard but I also love a drink. Maybe your indulgent preference is cake, biscuits or baguettes. 

Either way, as long you train hard and make healthy choices 80% of the time you will feel better and look good. With a majority healthy diet you’ll be able to reduce fat and have a nicely toned torso. 

(If you’re one of the 100% eat clean elitists, I salute you.)

 

For the rest of us, here’s a short guide into some of the foods that are essential to improving your diet to help with that stubborn fat and the reduction of bloating.

AVOCADO

WHY: 

  • Rich in monounsaturated fat which can help reduce inflammation in the body. 

  • Blood sugar spikes can signal the body to store fat around your midsection but monounsaturated fat helps reduce or even stop the spikes, thus preventing fat accumulation. Result.

 

TRY: Having with eggs, adding to your salad or mashing it up with some lemon and pepper to make a chunky dip with cruditees.

EGGS

WHY: 

  • Eggs contain various vitamins and minerals, primarily in the yolk. 

  • For years, the egg was put on the sidelines due to fear of raising cholesterol, but research has now shown this to be false. 

  • Eggs are low GI and are very filling, studies have shown those who eat eggs for breakfast are less likely to overeat throughout the day. Eggscellent. 

TRY: Spruce up your traditional scramble by adding fresh chilli, feta cheese and pumpkin seeds.

BERRIES

WHY: 

  • Fruits that are blue or red in colour such as cherries, raspberries and blueberries all contain anthocyanin (a chemical that gives the fruit its colour) which can help burn abdominal fat. 

  • Blueberries in particular are full of antioxidants which aids more oxygen to be delivered to the muscles. This can help you to work out harder and more often. 

 TRY: As a morning snack or add into your yoghurt or porridge. 

ALMONDS

WHY: 

  • Almonds are full of protein and monounsaturated fats that help you feel full. 

  • A good source of magnesium which your body requires to produce energy, maintain or build muscle and regulate blood sugar - keeping those sweet cravings at bay. 

TRY:Having a handful as a snack or adding flaked almonds to your yoghurt, salad or stir fry

SALMON

WHY: 

  • Oily fish such as salmon, tuna and mackerel are the best sources of omega-3, crucial for optimal health. 

  • Salmon is a great source of protein and healthy fats which keep you fuller for longer and prevent you from over eating. 

  • Those omega-3 fatty acids can also encourage fat burning by increasing your metabolism.  Aim to include oily fish in your diet 3 times a week. 

TRY: Placing a salmon fillet in foil, covering it in the juice of 1 lime and sprinkling with chilli flakes, cook for 20-25mins.

SAUERKRAUT

WHY: 

  • Fermented foods contain natural probiotics which help to fight against bad bacteria in your tummy and therefore reduce bloating. Kefir and miso are also good options.

TRY: Adding it as a side to any main meal. 

PEPPERMINT TEA

WHY: 

  • Peppermint is a natural anti-spasmodic for the gut so it can directly help digestion and reduce bloating.

TRY: Having a cuppa after dinner with your dark chocolate.

WATER

WHY: 

  • Not technically a food, but a lack of fluids in your system can be a cause of bloating.

  • Water helps flush toxins of our system and can improve digestive health, both contributing to a flatter tummy. 

TRY: Adding slices of lemon or lime. Or if you have a sweeter tooth, some strawberries. 

Follow Zoe on Instagram for her latest food tips.