[ROSE]

The Top 5 Foods for a Flat Stomach

Try these foods to increase the effectiveness of your routine, and control of distension of the abdomen to maintain a healthy metabolism.

1. Almonds
These delicious nuts contain protein and fiber, not to mention vitamin E, a powerful antioxidant. They are also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood sugar level helps prevent cravings that can lead to overeating and weight gain," said David Katz, MD, a professor at Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls can help reduce the absorption of all of their fat, which makes an extra-lean nut.

Try it: one ounce per day (about 23 almonds), with about 160 calories.



2. Eggs
You will not find a source of protein that the most perfect eggs. The eggs are highly respected by dietitians because of their balance of essential amino acids (building blocks of proteins used by your body to make everything from muscle fibers to brain chemicals). Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast is composed of complex carbohydrates. "The protein and fat in the egg may contribute to satiety," said lead researcher Nikhil V. Dhurandhar, PhD.

Try it: an egg a day, unless you have high blood cholesterol, in which case you should check with your doctor. (An egg about 213 milligrams of cholesterol.)




3. Soybean
Soybeans are an excellent source of antioxidants, fiber and protein. In addition, they are incredibly versatile: A study in the Journal of the American College of Nutrition found that overweight subjects who drank a meal replacement based on soy milk lost more weight than those who consumed one drink traditional diet based on milk.

Try it: 25 grams of whole (not isolated) soy protein per day. 4 ounces of tofu (94 calories) contains 10 grams. Choose whole soy foods in packaged products with "isolated soy protein."




4. Apples
A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a diet similar to oatmeal cookie instead of fruit. "A big bone of 5 grams of fiber, but also water of nearly 85%, which helps you feel full," says Elisa Zied, RD, author of What can I eat? (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs.

Try: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry concluded that the Red Delicious, Cortland, Northern Spy varieties and had the highest antioxidant activity.




5. Yogurt
People who get their calcium from yogurt rather than other sources may lose more weight around their abdomen, according to a recent study published in the International Journal of Obesity. Probiotic bacteria in most yogurts help keep your digestive system healthy, which results in a lower incidence of gas, bloating and constipation, which can keep your flat stomach.

Try it: one to three cups a day of low fat yogurt or fat-free. Choose sugar-free yogurt that contains live active cultures. Add a handful of fresh parsley for flavor and extra fiber.

 

---

Kabhi zindagi me kisik liay mut rona**
q k vo''tumhare ansoun k kabil nahi ho ga''
or ''vo'' jo is ''kabil'' ho ga vo tumhe ''rone'' nahi de ga''*****