If you are a bit tubby in the tummy, looking great in a bikini this summer is the least of your worries. Excess belly fat is associated with increased risk of heart attacks, as well as certain types of cancer so it is time to start the battle of the bulge. Maximise your waist training this summer by eating slowly so you don't swallow too much air which can cause bloating, relaxing after food to ease digestion-disrupting stress, limiting your sodium intake to fewer than 1,500 mg per day and choosing your foods wisely to help those belly-blasting efforts. MUFAs (pronounced moo-fah) are monounsaturated fatty acids and they are your friends. These plant-based fats are found in some of the world's most delicious foods and the latest research shows that these dietary superstars may even target fat where it's hardest to lose—in your belly
Lettuce
Fill your bowl with romaine, arugula, or spinach and broccoli loaded with fiber and very few calories. Iceberg lettuce has almost no fiber.
Beans
Kidney beans, chickpeas, black beans etc. contain a compound called resistant starch, a type of fiber that curbs cravings, promotes muscle mass, and makes you feel fuller, longer. They are also low-cal and packed with protein.
Nuts Green Vegetables
Almonds, Brazil nuts, natural peanut butter, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, sunflower seeds, walnuts - Go nuts! They slim your tummy by keeping it full and are full of protein, fiber and vitamin E. Even natural Peanut Butter contains the antioxidant vitamin E, bone-building magnesium, muscle-friendly potassium, and immunity-boosting vitamin B6
Avocado
Avocados contain more of the cholesterol-smashing beta-sitosterol and potassium than any other fruit. While sodium can cause water retention, potassium has the opposite effect, helping you appear slimmer.
Dark or Semi-Sweet Chocolate
Chocolate or, more specifically, cocoa powder made from ground, defatted cocoa beans is loaded with antioxidants and rates low on the glycemic food index which means it stabilises blood sugar levels, thereby suppressing appetite by promoting a fuller feeling, faster. Oils
Everyone needs a little fat — it controls hunger. Go for monounsaturated fats like Canola oil, flaxseed oil, olive oil, peanut oil, pesto sauce, safflower oil, sesame oil, soybean oil, sunflower oil or walnut oil. The greener the oil, the more antioxidants, so go for extra-virgin. They will help keep your cholesterol under control and satisfy cravings.
Whole Wheat Tortilla
Insoluble fiber, the kind found in most whole grains, like brown rice, whole wheat pasta, and whole wheat bread, as well as fruits and veggies, acts like a broom in your digestive tract, sweeping the contents through and keeping everything working smoothly. Strive for 25 grams of fiber a day—increase intake gradually.
Yogurt
The probiotics in yogurt help reduce swelling and inflammation, and improve digestion. Stick with an unsweetened, lowfat Greek-style yogurt, which offers more protein and fewer refined carbs
Fennel
Along with peppermint tea and ginger, fennel is a superstar when it comes to aiding digestion. It soothes the smooth muscles of the bowel, minimizing swelling. Fennel is rich in potassium and a phytonutrient called anethole, which may also reduce inflammation in the stomach and elsewhere in the body.
Melon
When you're dehydrated, your body retains fluids, causing you to look like you've gained a few pounds. Drinking unsweetened, no-calorie liquids, like water and tea, is beneficial, as is eating water-packed, low-acid fruits and vegetables. Melons, cucumbers, and lettuces are all high in water and low in acid, and trick your body into releasing some of its stored fluid.
Berries and plums
Dried plums and plum juice (100% pure) are naturally rich in potassium and sorbitol, a digestive stimulant that draws water into the large intestine and berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams. This helps promote bowel regularity.
Choose you carbs wisely. Minimize the amount of grains in your diet. Maximize your intake of vegetables and fruits that detoxify the liver and provide concentrated nutrients and antioxidants and Berries.
Give yourself a helping hand in the kitchen, with amazing gadgets like the spiralizer (or Spiralite for accuracy’s sake) will “spiralise” (or slice/ shred) vegetables into ribbons, noodles, chips, rings or twists. According to online calculations, a 125g portion of raw courgette spaghetti contains 21 calories and less than 4g of carbohydrates.