Flat belly

Nutrition plays an important role in achieving a flat belly. Regardless of exercise and effort, belly will become flat if don't pay attention to nutrition.

Groceries that will flatten your belly are nuts, beans and other legumes, spinach and other green leafy vegetables, diary products, cereals, eggs, turkey and other lean meat, peanut butter, olive oil, bread and whole grains cereals, protein rich groceries such as whey and berries.

Your body needs protein, healthy fats and healthy carbohydrates. With exercise this is all you need to flatten the belly. Ice cream? You can eat it. Sandwich with grilled meat? It is also an acceptable option.

These foods are the best source of protein, fiber and other nutrients that will help in the fight against fat. In fact, they are so effective that along with exercise will replace fat muscle. The whole diet can be based on these foods, including snacks. Follow these simple steps: at every meal bring in 1-2 groceries and at least 1 to snack, a meal should contain carbohydrates, proteins and fats, each meal should contain proteins.

Except for a flat belly, these groceries are great for overall health. They reduce the risk of various diseases, including cancer, heart diseases, heart attack and stroke.

Nuts - build muscle, reduce cravings for food, fight against obesity, heart disease, increase the percentage of muscle mass, reduce the visibility of wrinkles and regulate your blood pressure.

Beans and other legumes - build muscle, fight against fat, regulate the digestive system, fight against obesity, prevent the occurrence of colon cancer, heart disease and high blood pressure.

Spinach and other green leafy vegetables - reduces the level of free radicals, which increase the risk of various diseases and accelerate the aging process, prevent cancer, heart disease, obesity and osteoporosis.

Dairy products - build and strengthen bones, help you lose weight, prevent osteoporosis and obesity, regulate your blood pressure and help prevent cancer.

Cereals - increase energy levels, regulate blood sugar and cholesterol levels, prevent heart disease, diabetes, colon cancer and obesity.

Eggs - build muscles, consume fat and fight against obesity.

Turkey and other lean meats - build muscles, strengthen the immune system, fight against obesity and prevent different diseases.

Peanut butter - increases testosterone levels, build muscle, consume fat, prevents obesity, promotes weight loss, reduces the visibility of wrinkles and prevents heart disease.

Olive oil - regulates cholesterol levels, strengthens the immune system, fights against obesity, reduce the risk of cancer, heart disease and regulates blood pressure level.

Breads and whole grains cereals - prevent storage of fat, fight against obesity, prevent cancer, regulate blood pressure levels and reduce the risk of heart disease.

Whey - builds muscles, consumes fat and fight against obesity.

Berries - protects the heart and eyesight, improve balance, coordination and short-term memory, preventing cravings for food, reduce the risk of heart disease, cancer and obesity.