The truth is that everyone has abdominal muscles, but in most people, they are hidden under a layer of fat. Exposing these muscles requires only one thing - to get rid of excess fat accumulated in the abdominal area, using only a proper diet consisting of foods rich in protein, fiber, and healthy fats.
The first piece of advice to start a toned belly diet is to curb those blood sugar levels that literally make you fly to the nearest snack or sweet shop.
One way you can control your hunger is to divide your breakfast, lunch, and dinner into 6 smaller meals so that your metabolism can work at a constant rate and thus avoid feeling hungry. Try to eat every three hours, turning the usual large portions into small appetizers, appetizers, snacks, or whatever you want to call it.
Light eating will displace heaviness and bloating after a hearty meal and will maintain your constant satiety.
Now that you have divided your daily menu into 6 parts, it's time to get acquainted with the "superfoods". The basics of your diet should be protein. But here we are talking about foods rich in pure protein, which you can get from lean meat, such as chicken, turkey, beef and fish. The other sources rich in this type of protein are beans and legumes, eggs, tofu, low-fat cottage cheese, and protein powder, which is added to shakes.
Protein will also become your weapon against belly fat (men with "earthenware" pride already use it) because they use less energy from your body to process them and make you feel full and satisfied longer.
In addition, it is good to fill your menu with vegetables that provide your body with fiber, vitamins, and minerals. Carbohydrates, of course, should be kept to a minimum by consuming more whole grains, such as muesli, oatmeal/porridge, whole grain bread, and so on. Healthy fats include olive oil, fish oils, and oils derived from nuts and seeds. This means that it is good to eat a small number of nuts a day, but at the expense of fat in your diet, and not as a supplement to them.
Of course, following a diet to help you achieve the desired vision of your abdomen requires a lot of planning and discipline. But more importantly, this diet will help you not only look better but also feel better.