For Flat abdomen

Shopping List.

First go shopping and make sure you put the cart these foods:

•   chicken
•   turkey
•   fish
•   eggs
•   brown rice
•   oatmeal
•   green leafy vegetables (spinach, lettuce, etc.).
•   beans
•   apples
•   fresh or frozen berries
•   ananans
•   ginger
•   walnuts, hazelnuts, almonds, cashews, flax seeds, etc..

Sample menu

Using those foods you can create your own menu.

breakfast:

- Mix a cup of oatmeal with eight nuts, berries 8 and a sufficient amount of water. You can add more cinnamon to taste.
- A four scrambled egg whites(no yolk), 2 mushrooms, a green onion 50 grams meat is diced chicken or turkey.

lunch:

- 100 grams of baked chicken seasoned to taste and a bowl of salad.
- Shawarma wrapped in a lettuce leaf 100 grams diced turkey, onions, sliced ​​tomatoes and cucumber, one tablespoon olive oil. Mix all ingredients in a bowl, then placed the lettuce is running.

dinner:

- 100 grams of turkey meat and a cup diced and cooked vegetables. You can add more taste to the yogurt sauce with salt, garlic, onions, etc..
- 100-150 grams poached fish with garlic, sliced ​​lemon and spices plus cooked vegetables: peas, zucchini, carrots, etc..

From the above foods you can make other menus.


 Tips:

  Plan your meals! Eating should be automated. And your meals should be planned ahead of time. In this way, you'll be less tempted to make a choice and eat unhealthy snacks in the last minute.

Eat oatmeal! Oats and other whole grains are the most friendly foods for your body, do not forget that! So if you eat about a cup of oatmeal in the morning, this will prevent you stuffed with all kinds of crap in the afternoon hours.


  Enjoy healthy fats! Foods with healthy fats such as olives, salmon and nuts of all kinds will help you feel a feeling of fullness during a few hours. Remember Nicoleta Glitter and lust of nuts and seeds that have a social event! Now you understand why the star loves this food.

Recommendation: always eat the same (breakfast)


A profile study showed that women who tend to eat the same every day I get to consume up to 100 calories less. Doctors recommend that you repeat the menu to be the breakfast. The body has not received food during the entire night, is hungry, and will provide a rich nourishment. You have to start each morning with a bowl of yogurt and berries. It is a high protein snack that will keep the feeling of fullness and a high intake of vitamins.