What to Eat for Flatter Abs: 10 Super Foods

If you want to have a nice flat six-pack, you'll have to get used to doing crunches and other exercises to strengthen your core muscles. Abdominal muscles can only gain definition through dedicated exercise. However, many people are frustrated by months of working on their abs with no visible change. It's possible that they're simply exercising wrong, but the reality is that even the most poorly executed crunch is bound to have some impact if you do it over and over for a long period of time. More likely, those people actually have defined their ab muscles, but that definition is lost under a layer of belly fat.

It's an unfortunate truth that belly fat can falter the most carefully laid six-pack plans. The reason is this: crunches and other ab exercises are great for toning and building muscle, but they aren't exercises that are traditionally fat-burning, because they don't exercise your cardiovascular system. Fat is burned when a high number of calories are burned, not when muscles are being worked in small groups (like abs). So, if you'd like to be able to see all that hard work you've been putting in on your stomach, you're going to have to spend some time getting rid of the layer of fat that's hiding.

In addition to adding cardio to your workout routine, you can also change your diet to see results even faster. Special foods will lead to more efficient fat-burning because they keep you healthy and allow your body to burn fat in the most efficient manner. Here's a short list of ten good foods to eat if you're looking to get rid of your belly fat:

1. Nuts, such as almonds. Nuts have gotten some bad press because they do contain fat and it's easy to go overboard. However, when eaten in small quantities with their skins intact, raw nuts such as almonds are a great way to satisfy your appetite and build those ab muscles. Just be sure to avoid "enhanced" nuts. Sugar-cinnamon toffee almonds won't be doing your abs any favors!

2. Low-fat dairy products. Another group of foods that will fill you up without fattening you up is low-fat dairy products, suck as nonfat milk or low-fat yogurt. In addition to supporting a healthy skeleton, dairy products actually give your metabolism a little jump-start, which means you'll be burning more fat without doing anything extra.

3. Dark green veggies, such as spinach. Spinach and the other dark leafy greens have become famous as the super foods of the decade and for very good reasons. Spinach has been shown to fight heart disease, cancer, and bone deterioration. It also contains a large amount of fiber, which has been a proven key element in losing body fat.

4. Eggs. Eggs may seem like a bad idea because of their reputation for raising cholesterol, but they pack a big protein punch in a little tiny package and they won't go to your tummy. They're also helpful in building up muscle, which means that when the fat is cleared away, your abs will be more defined than ever.

5. Berries. Berries are a great option if you have a sweet tooth because they're cancer-fighters and a reasonable source of fiber. Moderation is key here, because even berries will add up to a big sugar overload if you eat too many at once, but as far as sweet snacks go they really can't be beat.

6. Peanut Butter. Peanut butter is another food product that has a reputation for being fattening, since it usually contains both oil and sugar. However, peanut butter is also a great source of protein and it's been shown to boost testosterone, which in turn enhances your metabolism and your body's ability to build muscle. Like berries, peanut butter is still best enjoyed in moderation.

7. Oatmeal. Oatmeal is old-fashioned, but it's truly the breakfast of champions because it keeps you full, boosts your energy, and stabilizes your blood sugar. It's also high in fiber, so it's going to be helping your body get rid of excess that might turn into fat otherwise. Just be sure not to load it up with too much brown sugar, which will go straight to your belly.

8. Beans. Beans are the best source of protein out there. Unless they've been cooked in oil (refried beans) or simmered in sugar (baked beans), they contain almost no extra fat or unwanted calories. In fact, beans are recommended for people with digestive problems because the human body loves them and uses them very efficiently. (Remember, gas is just the telltale sign of a happy colon!) Although they're most healthy when soaked or boiled, even canned beans are a better option than most other sources of protein.

9. Lean meat, such as turkey. If you really can't see yourself relying on beans, eggs, and peanut butter for protein, you can give yourself the green light to have some meat. Just be sure that you're making smart choices. Lean meats, such as turkey, will help you build muscle without adding a lot of fat to your waistline. Just avoid fried meats, red meats, and processed meats such as hot dogs, which get much of their flavor from fats.

10. Olive oil. You might be surprised to see a fat in pure form at the end of this list, since the whole point is to rid your belly of unwanted fat. The good news about olive oil is that it's a friendly fat. It actually lowers your cholesterol and helps your body's basic functions, making it a good option when used in moderation.