Flat Tummy Diets

When thousands of crunches aren't enough to tighten and tone the abdominals, incorporate a specialized diet designed to target this area of the body. Good fats also known as monounsaturated fats are a sure fire way to get rid of stubborn belly fat around the mid-section. The flat tummy diet includes eating a variety of plant based foods, antioxidant rich foods and oils, to help you achieve a slimmer and trimmer waistline.

Oils

• Next time you find yourself preparing a meal with unhealthy fat, such as vegetable oil, switch out your cooking oil for healthier oils. These nature-based oils include safflower oil, flaxseed oil, canola oil, olive oil and soybean oil. While you cannot use flaxseed oil to cook, you can use it as the base to make delicious homemade vinaigrette dressings. Since most of these oils are derivatives of nature, they contain good fats. Oils that contain plenty of omega-3 fatty acids are good for heart health. These oils include flaxseed oil and canola oil. Oils that contain a good amount of omega-6 fatty acids are olive oil, safflower, sunflower and soybean oils. Omega-6 fatty acids are beneficial for human functioning and cannot be produced by the human body. The only way of obtaining these essential fatty acids is by eating foods containing them.

Nuts

• When you feel like you need a substantial snack that will fill you up and not fill you out, nuts and seeds are a healthful choice. However, it is important to remember that one serving size is equal to a handful of nuts. Almonds, peanuts, cashews, Brazil nuts, macadamia nuts and pecans are all excellent sources of protein and contain enough fiber to keep you feeling fuller longer. According to Health Castle.com, nuts are the best plant source of protein; they contain phytonutrients and antioxidants such as Vitamin E and selenium. They also contain a healthy dose of omega-3 fatty acids, which are beneficial for lowering bad cholesterol levels. Vitamin E is an antioxidant that helps the immune system function properly and is involved in metabolic processes that occur within the body. Selenium is a trace mineral used with other protein sources to create selenoproteins, which are antioxidant enzymes. Selenoproteins help to control thyroid functioning and play a vital role in the immune system.

Berries

• Strawberries, blueberries and raspberries are all good sources of fiber. Add variety to the mix by also including boysenberries, gooseberries and black currants. Berries help to decrease the absorption of calories supplied by other foods. This is because the fiber binds to food particles, allowing it to be flushed out of the body, before it has a chance to completely digest. According to Fitness Magazine, berries also contain antioxidants, which increase blood flow throughout the body and helps with muscle contractions. Antioxidants also help protect the body from various illnesses such as cancer and other chronic diseases.

Dark Chocolate

• Dark chocolate is high in antioxidants and contains a solid amount of monounsaturated fatty acids. Prevention magazine states that to obtain the belly busting benefits of this food a 1 oz. serving of very special dark chocolate is all you need. This serving provides you with twice as many antioxidants than red wine or other dark chocolates. Research has shown that people with high levels of flavinoids in their blood are less likely to be at risk of developing heart disease, various forms of cancer, asthma and Type 2 diabetes.