Is getting back on the diet band wagon on your resolution list this year? It is for me. I will be posting about my resolutions tomorrow if you were so inclined.
Prevention.com has a flat belly diet that begins with a 4 day jump start, and the main staple is a Sassy Water recipe. We all know that we should be drinking at least 8 glasses of water a day, but this diet has taken it to a new level. It even includes foods that are “watery” like melons and greens that have huge health benefits. Including helping your body with energy, good hydration and avoiding water retention. Water also can prevent constipation, which can cause bloating and make you feel like you can’t fit into your jeans.
Water packed foods can count as part of the 8 glasses you need daily, but this Sassy Water recipe seems like it will be tasty to drink and not seem so much like a chore. Check out the recipe:
Sassy Water Recipe
2 liters water (about 8 ½ cups)
1 teaspoon freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small spearmint leaves.
Combine all ingredients in a large pitcher and let flavors blend overnight.
Drink the entire pitcher by the end of each day.
Salt – Obviously. Salt shaker, processed foods and salt based seasoning. Water is attracted to sodium, so when you take in higher than usual amounts, you’ll temporarily retain more fluid which contributes to the bloat and feeling tired.
Too many carbs
As a backup energy source, your muscles store a type of carbohydrate called glycogen. Every gram of glycogen is stored with about 3 grams of water. If you temporarily reduce your carb intake to temporarily train your body to access this stored fuel and burn it off. At the same time, you’ll get rid of the excess stored fluid.
This one surprised me. I was always under the impression that I should only eat raw veggies, but although a cup of raw veggies and a cup of cooked veggies have the same nutritional value, the raw veggies take up more room in your GI tract. As you’re trying to de-bloat this week, eat only cooked vegetables, smaller portions of unsweetened dried fruit, and canned fruits in natural juice. This will allow you to meet your nutrient needs without expanding your GI tract with extra volume.
Certain foods create gas in your GI tract, hence, the bloat to your body. Try avoiding legumes, cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers, and citrus fruits.
Believe it or not, you’re swallowing air. Air caused pressure, then bloat.
Sugar alcohols like xylitol or maltitol cause gas, abdominal distention, bloating, and diarrhea. Avoid them. Those sweeteners can be found in diet snacks.
Fried and greasy foods are digested more slowly so you feel tired, slow and bloated.
Black pepper, nutmeg, cloves, Chili powder, hot sauces, onions, garlic, mustard, barbecue sauce, horseradish, ketchup, tomato sauce, or vinegar can all stimulate the release of stomach acid, which can cause irritation.
Again, the air bubbles end up in your belly and wham! bloat.
Alcohol, coffee, tea, hot cocoa, and acidic fruit juices: Each of these high-acid beverages can irritate your GI tract, causing swelling.
To find out more, go to www.prevention.com