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Foods to avoid to get a flat stomach

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  • #16
    Avoid REFINED foods first and foremost:
    - Oils
    - Sugars

    Those two things are the #1 fat gainers. Nothing will make you gain fat faster than oils and sugars because both provide lots of calories with little nutrition and satiety. Yes, oils may be even worse than sugars because dietary fat is directly stored as fat. There is just as much fat in cake, cookies and doughnuts as there is carbohydrate!

    Flours
    - All of them

    High food reward, low satiety. Replacing wheat flour with gluten free Primal blends (like coconut flour, tapioca flour or arrowroot) may be healthier, but you'll eat the same amount of stuff. Avoid nut meals like the plague.

    Other killers:
    - Nuts
    - Seeds
    - Chocolate
    - Alcohol
    - Full fat cheeses
    - Fried starches

    Very low water content, very high caloric density, mostly fat. These things can be healthy foods given they are quality sources, but a small handful of each can have hundreds of calories. A small cup of nuts has more calories than a 16 oz steak, or several heads of broccoli, and we all know how we can pile cheese on top of things by the handful and if anything it just makes us want to eat even more!

    Great foods for fat loss:
    - Fruit (raw, not dried - very positive thyroid effect)
    - Boiled or lightly baked starches without added fat (low palatability, low food reward, high water content)
    - Lean meats (the higher the protein:fat ratio the lower the caloric density and higher the satiety)
    - Whole eggs
    - Cottage cheese (I prefer Friendship brand 1% 'no salt added' if you can't get a grassfed source, I can't)
    - Raw or steamed vegetables - this one is obvious

    I recommend salting food heavily, especially with iodized salt, to increase thyroid function and boost fat loss. You may gain water weight initially from the increased sodium in your diet, but most of us are at least borderline hypothyroid. Iodized salt and a thyroid supplement (like Raw Adrenal and Raw Thyroid, or Vitacost's Thyroid Complex) can really help speed things along.
    Last edited by ChocoTaco369; 04-18-2013, 06:59 AM.
    Don't put your trust in anyone on this forum, including me. You are the key to your own success.

    Comment


    • #17
      Originally posted by Drumroll View Post
      Do:

      -Walk AS MUCH AS YOU CAN. Slow movement is GOOOOOOOD. Do lots of this.
      -Lift weights (heavy ones) twice a week. It should be at a level where it is hard for you to do more than five in a row. Then repeat after brief rests in between for five sets.
      -Sprint once every week or two. Sprints lean folks out, 'nuff said.
      -Eat lots of fat. Not to the exclusion of adequate micronutrient levels, but plenty to keep you full and reduce cravings to snack.
      -Keep protein levels reasonable. You need it to gain muscle mass for sure, but 1 gram per pound of LEAN body weight (nobody has 0% bodyfat) is plenty.
      -Make sure carbs are matched to activity level. On sprinting or lifting days eat more. On days you just went for a walk? Some non-starchy veggies may be more than enough.
      -Remember that sugar is sugar is sugar. Fruits may be a great choice on heavy workout days, but it's still sugar, so don't exclude them, just be aware.
      -Caffeine: If you are sensitive, avoid. Otherwise, it does slightly boost metabolism and liberate some fatty acids for you to use as energy so have that cuppa (whatever your caffeine preference is) before your walk or workout.

      Don't:

      -Eat grains. Period. But since you found this place you're probably on top of that one.
      -Eat foods that make you binge. Even if they are "paleo or primal approved" foods, if you find yourself binging on them, maybe best to eliminate from the diet. Remember, calories still matter to a degree.
      -Sit for long periods. Even just standing boosts energy expenditure (metabolism) so get up and stretch and stand as much as you can (while still feeling comfortable).
      -Neglect your gut biome. Get your healthy fermented foods full of good probiotics because a healthy gut has been shown to increase weightloss (and mental health to boot)!
      -Neglect your stress levels and mental health. Stress is shown to decrease weightloss and increase fat gaining. Try yoga, tai chi, herbs and spices, or if it's really serious, talk to a therapist or join a support group.

      Just my two cents.

      +1 Excellent advice!

      Comment


      • #18
        I can relate to the people on here with the belly fat. I weigh 168lbs and have a 30 inch waist (actually 28 at narrowest point) and I am 6'3" tall and 38 years old. I have lost some 50lbs in the last 12 months and whilst my belly has clearly shrunk it is so frustrating that I still have a really soft, slightly flabby belly and now the added delight of excess skin.

        I'm not especially vain but I have worked so hard and seen so many positive changes that I just wish the ole genes would express themselves a bit quicker lol!!! I have started training lately and my arms and shoulders have toned really quickly and my legs too but still have soft tummy.

        My only worry is that the slight increase in weight these last few weeks is muscle not more fat on my tummy.

        Comment


        • #19
          Originally posted by Drumroll View Post
          -Eat lots of fat. Not to the exclusion of adequate micronutrient levels, but plenty to keep you full and reduce cravings to snack.
          -Remember that sugar is sugar is sugar. Fruits may be a great choice on heavy workout days, but it's still sugar, so don't exclude them, just be aware.
          I strongly disagree with these two statements.

          It isn't fat promoting satiety. It is protein. Consider three plates: one with chicken breast, one with sausage, one with bacon. Over the course of three different meals, you consume as much as you want of just one of these plates. You will, in probably every case, eat more sausage and bacon than you will chicken breast. Those foods are both far more fattening because it is the protein content making you full, while the higher fat-to-protein content of the bacon and sausage promotes more overeating. This is another reason why nuts and cheeses are so simple to overeat: high fat to protein and water ratio.

          "Sugar is sugar" is a glaring oversimplification. That is like saying "fat is fat," which we know is untrue. Fat is more fattening than sugar. Fat is directly stored as body fat. Sugar is not. It must be converted into fat through a comparatively inefficient process (gluconeogenesis), and this will only be done if glycogen stores are maxed out, which isn't often. It is almost always dietary fat being stored as body fat - when you overeat cake, carbohydrate is given preference and burnt as fuel while the dietary fat is stored. Fruit and starch is not only less likely to be stored as body fat than dietary fat, but it is also more beneficial to thyroid function and raises the rate of oxidation of the mitochondria. Fat often slows mitochondrial oxidation and thyroid function because most modern fats are higher in unsaturates than saturates. I suppose if you get your fat solely from pastured beef and lamb, grassfed dairy and coconut you'd be in the clear, but most of us are eating pork, fish, poultry, nuts, olives and acovados as well, which counterbalances the equation and often swings it in the other direction. If the food is grain fed, it only intensifies this balance.

          I believe nuts, olives, avocados and fatty meats are more fattening than fruit assuming a diet of equal high quality protein.

          For optimal metabolic rate, I'd prefer a diet of lean ruminant meats, raw fruits, well cooked roots and tubers, make my cooking fats solely coconut oil and pastured ghee/butter, lots of iodized salt and supplementation with a thyroid supplement made of a glandular complex (dessicated thyroid and adrenal glands) and a kelp supplement. If you can take high vitamin butter oil and niacinamide you'd really be on the right track.
          Don't put your trust in anyone on this forum, including me. You are the key to your own success.

          Comment


          • #20
            Originally posted by ChocoTaco369 View Post
            For optimal metabolic rate, I'd prefer a diet of lean ruminant meats, raw fruits, well cooked roots and tubers, make my cooking fats solely coconut oil and pastured ghee/butter, lots of iodized salt and supplementation with a thyroid supplement made of a glandular complex (dessicated thyroid and adrenal glands) and a kelp supplement. If you can take high vitamin butter oil and niacinamide you'd really be on the right track.
            This is essentially my diet over the past 3-4 weeks. I have white rice from time to time, add sugar/maple syrup to coffee, and cheat on gum free ice-cream as a treat, but other than that it is as Choco suggests. Haven't added thyroid supplements though. Overall, I would say this is a great way to eat and I've been seeing nice results.

            EDIT: I also drink skim milk for calcium.

            Comment


            • #21
              Choco, my diet would scare the shit out of you then. And yet, to see me is to see how much I've leaned out over the past few months. Still a little to go but eating low carb, moderate (well, moderately high I guess) protein, and high fat has made the fat just kind of melt off. I am never the kind to say that calories don't matter (they do) but I also think there is something else going on here that I can't explain that is beyond the calories (yeah, yeah, high fat = high calories = fat gain blah blah blah) but I don't care anymore. It worked for me and I'm happy to continue it as long as it continues to do so.

              I don't have any science to explain it but my n=1 here says that learning not to be afraid of fat has totally changed how I feel and my body composition has loved me for it.

              Remember, this is above all an INDIVIDUAL JOURNEY. Just because it worked (and is still working) like crazy for me does NOT mean it will for others. Make up your own mind and decide for yourself how you want to eat.
              "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

              Comment


              • #22
                Originally posted by Matt View Post
                This is essentially my diet over the past 3-4 weeks. I have white rice from time to time, add sugar/maple syrup to coffee, and cheat on gum free ice-cream as a treat, but other than that it is as Choco suggests. Haven't added thyroid supplements though. Overall, I would say this is a great way to eat and I've been seeing nice results.

                EDIT: I also drink skim milk for calcium.
                Sounds like a plan. I don't do skim milk, though. I get this milk:

                Natural By Nature - Organic, grass-fed dairy products

                It's an East Coast thing, but damn is it good. It's the best tasting milk I've ever had that isn't raw, and it's grassfed and semi-local. Whole Paycheck really socks you for it though, $4.69/half gal. I'll only buy whole because all the vitamins are in the milkfat. If you remove the fat, you remove the Vitamin A, K2 MK-4 and CLA. The real reason why I drink it is the MK-4 and CLA.
                Don't put your trust in anyone on this forum, including me. You are the key to your own success.

                Comment


                • #23
                  Originally posted by Drumroll View Post
                  Choco, my diet would scare the shit out of you then. And yet, to see me is to see how much I've leaned out over the past few months. Still a little to go but eating low carb, moderate (well, moderately high I guess) protein, and high fat has made the fat just kind of melt off. I am never the kind to say that calories don't matter (they do) but I also think there is something else going on here that I can't explain that is beyond the calories (yeah, yeah, high fat = high calories = fat gain blah blah blah) but I don't care anymore. It worked for me and I'm happy to continue it as long as it continues to do so.
                  Calories are all that matter for weight loss. If the fat is "melting off," it's because you've sustained a regular deficit, and that is excellent work on your part. Did you come from a place of significant obesity? The more weight you have to lose, the less stressful a low carbohydrate diet is going to be. Your body is practically begging for you to lose the fat, so a low carbohydrate diet will probably be fairly easy on your thyroid and adrenals since you're overall benefiting from such significant weight loss. You'll find the leaner you get, the less healthy low carbohydrate becomes. When you get to a place where you are lean enough that your body starts getting concerned about fat stores for survival, you'll really hit the wall eating low carb. At this point, you'll seriously want to drop fats to cut calories and add in sugar and starch to support your thyroid and adrenals. The leaner you are, the more carbs you need to support your metabolic rate.

                  Originally posted by Drumroll View Post
                  I don't have any science to explain it but my n=1 here says that learning not to be afraid of fat has totally changed how I feel and my body composition has loved me for it.

                  Remember, this is above all an INDIVIDUAL JOURNEY. Just because it worked (and is still working) like crazy for me does NOT mean it will for others. Make up your own mind and decide for yourself how you want to eat.
                  No one should be afraid of fat. No one should be afraid of carbs, either. However, if you want to get very lean, it's important to understand that dietary fat in general is more fattening than dietary carbohydrate. If you want to get to average leanness, eating whole foods is probably enough. If you are already fairly lean and want to get shredded for the beach, the first thing to go should be dietary fat.
                  Don't put your trust in anyone on this forum, including me. You are the key to your own success.

                  Comment


                  • #24
                    Choco, I hear you say that calories are ALL that matter for fat or weight gain.

                    And then I hear you say that fat gets stored directly as fat.

                    So, how is fat MORE fattening than any other macronutrient and more likely to get stored as fat than the other macronutrients if CALORIES ARE ALL THAT MATTER for weightloss or gain?

                    In my mind, you can't on the one hand, single out a certain macronutrient as more fattening than the others while ALSO saying macronutrients don't matter, only overall calories do.

                    Sure, fat has more calories than the other macronutrients do but you just have to keep your consumption of them to a level sustainable within your caloric allotment. But the EXACT same thing is true of ALL macronutrients, not just fat.

                    Guy A says "I cut some fat from my diet and had been losing weight as a result." Guy A then says, "but I then replaced those calories with extra protein and carbs and have been gaining again. What gives? Aren't protein and carbs less fattening than fat?"

                    Nope. In a pure CICO equation (assuming it is correct) there is no difference between the macronutrients on whether you gain fat. ONLY total calories (regardless of the source) would matter.

                    You single out one macro while at the same time saying the macros don't matter. Pick one or the other.

                    This is one time you CAN'T have your cake and eat it too.
                    "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

                    Comment


                    • #25
                      "How can I get a flat stomach?" said no caveman ever.

                      Comment


                      • #26
                        Originally posted by ChocoTaco369 View Post
                        Sounds like a plan. I don't do skim milk, though. I get this milk:

                        Natural By Nature - Organic, grass-fed dairy products

                        It's an East Coast thing, but damn is it good. It's the best tasting milk I've ever had that isn't raw, and it's grassfed and semi-local. Whole Paycheck really socks you for it though, $4.69/half gal. I'll only buy whole because all the vitamins are in the milkfat. If you remove the fat, you remove the Vitamin A, K2 MK-4 and CLA. The real reason why I drink it is the MK-4 and CLA.
                        I have searched everywhere in my town for grass-fed milk, cannot find it. Hell, it is damn near impossible to find grass-fed anything. If I had access to that milk I'd definately give it a whirl. Although I do not seem to tolerate whole milk as well as skim... not sure why.

                        Comment


                        • #27
                          Just hang in there eating primally...the weight will leave.

                          Belly fat for me was a combination of two things....diet (and youve had some great advice on this already) which if it is incorrect causes internal swelling and this takes time to come down. Take a double dose of probiotics every day you cannot overdose on them and for me they have made a huge difference.

                          and slack muscles which can only be fixed with lots of core exercises.

                          it has taken me 17 months but my stomach is finally flat the majority of the time.

                          Keep going....it takes time for the body to heal

                          Comment


                          • #28
                            Originally posted by Drumroll View Post
                            Choco, I hear you say that calories are ALL that matter for fat or weight gain.

                            And then I hear you say that fat gets stored directly as fat.

                            So, how is fat MORE fattening than any other macronutrient and more likely to get stored as fat than the other macronutrients if CALORIES ARE ALL THAT MATTER for weightloss or gain?
                            You can't gain weight without a caloric surplus. The difference is, when you are in a caloric surplus, dietary fat is more likely to be stored as body fat than dietary carbohydrate or protein.

                            If you are trying to gain weight, you're better off upping carbs and protein to ingest more calories than upping fat. When you gain weight, a certain percentage is always muscle and fat, and you will probably put on a better ratio of muscle to fat upping carbs than fat.

                            Similarly, if you're trying to lose weight - say you're cutting 10 lbs for beach season - you'd probably retain more lean mass by dropping fats more than carbs since carbohydrate is generally more anabolic due to the insulin response and thyroid benefits.

                            Weight is overemphasized. Body composition is what matters. There are plenty of bodybuilders and athletes that are "overweight" with barely any fat on their bodies.
                            Don't put your trust in anyone on this forum, including me. You are the key to your own success.

                            Comment


                            • #29
                              Choco, you keep saying dietary fat is more likely to be stored as fat and carbs and protein not. Yet, I've not ever ONCE seen you offer a SHRED of scientific proof to back up your statement to this effect.

                              If it's so worthy of the soapbox you shout it from, find the proof.

                              And you know exactly what I mean.
                              "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

                              Comment


                              • #30
                                Originally posted by ChocoTaco369 View Post
                                When you get to a place where you are lean enough that your body starts getting concerned about fat stores for survival, you'll really hit the wall eating low carb. At this point, you'll seriously want to drop fats to cut calories and add in sugar and starch to support your thyroid and adrenals. The leaner you are, the more carbs you need to support your metabolic rate.
                                I've been eating primal for about 18 months to help ease an ED. I'm certainly lean, but struggling with cravings and binging. I'm suddenly interested in increasing carbs and helping my body rather than hindering it. I think my adrenals are in tatters but I have no idea bout my thyroid. Can you offer some links to ease me into a higher carb way of thinking? I feel it's the next place for me to go. I've been eating potatoes and rice this week and feel like I've come home.

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