Photo: Courtesy of Versace
We may not have a workout regiment akin to our perennial fitness crush, Izabel Goulart, or NYC-based instructor-cum-Instagram sensation Talia Peretz’s yoga skills, but a healthier lifestyle in preparation for beach season is something we can definitely get on board with. Make no mistake—we believe that beauty comes in all shapes and sizes, but to prepare you for inevitable swimsuit selfies, we’ve asked celeb-favorite dietitian Amanda Foti about the best things to eat (and avoid) in order to beat the bloat and get you bikini-ready the healthful way.
“Drinking plenty of water, exercising regularly, and consuming a diet high in fiber are three of the most impactful things you can do to beat bloat,” advises Foti. “Some foods and beverages have been shown to have an anti-bloating effect, like peppermint tea, ginger, pineapple, parsley, and yogurt with added probiotics.”
To be sure, we’re not recommending loading up on beans and bran overnight. Rapidly increasing fiber consumption can cause cramps and actually increase bloat, so take it slow. “Avoid or limit artificially sweetened foods, and cut down on processed foods and other high sodium items. The more sodium we consume, the more water our bodies retain, also contributing to the bloated feeling,” says Foti.
While there’s no instant fix for a flat belly, a one-two punch for quick relief is loading up on water and exercise. Aim for at least eight glasses a day and incorporate a minimum of 45 minutes of cardio. “The best way to achieve a flat stomach is consistency in healthy food choices, hydration, and exercise,” says Foti. For a balanced, delicious route to “fit,” follow her five-day meal plan below:
Monday
Breakfast: Greek plain yogurt + sliced strawberries + 1 tsp. chia seeds
Lunch: Spinach or kale salad with grilled chicken, sliced strawberries, and feta
Dinner: “Naked” (no bun) bean burger + baked sweet potato
Tuesday
Breakfast: 2 scrambled eggs + 1 slice Ezekiel bread + 1/4 avocado
Lunch: Lentil or bean chili
Dinner: Grilled chicken breast + roasted asparagus
Wednesday
Breakfast: Chia-seed pudding (6 oz. yogurt + 2 tsp. chia seeds)
Lunch: Cottage cheese + diced peaches
Dinner: Broiled salmon + quinoa with diced tomatoes
Thursday
Breakfast: 2-egg-and-spinach omelet + 1/2 banana
Lunch: Turkey and cheese lettuce wraps with mustard
Dinner: Ratatouille (tomato stew with eggplant and zucchini) + whole wheat pasta
Friday
Breakfast: Apple slices + 1 tbsp. almond butter + 1 tbsp. sunflower seeds
Lunch: Tuna and avocado over spring mix salad
Dinner: Pan-seared tilapia + steamed green beans
—Karina Hoshikawa and Katie Dickens, Style.com
