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TUMMY-FLATTENING FOODS

By Debra DeSalvo

Working out and dieting to get a leaner stomach without much success? Flattening your tummy isn't just about what you don't eat; it's also about what you do eat. Here are 8 foods that might help you lose abdominal fat and uncover that six-pack. Just remember to check with your doctor before beginning or revising an exercise regimen.

Fruits
To help you lose belly fat, increase your intake of complex carbohydrates like fruits and vegetables and reduce simple carbs like white bread and pasta. Despite what some low-carb diets preach, fruit is unlikely to sabotage your weight loss. Fructose has one of the lowest glycemic indexes of any food (only 20, compared to 59 for sucrose [table sugar] and a whopping 98 for an equal weight of mashed potatoes). That means an ounce of fructose raises your blood sugar only one-third as much as an ounce of table sugar.

Whole grains
Simple carbs like mashed potatoes, white bread and pasta mess with your efforts to whittle your waist by dumping sugar into your bloodstream, raising insulin levels and triggering fat storage. Switch to whole-wheat bread and grains like brown rice and quinoa to maintain a stable blood sugar level. Whole grains also provide fiber, which makes you feel fuller after a meal and whisks food through your digestive tract so you avoid the bloated look of constipation.

Nuts and seeds
Nuts and seeds are great sources of protein and the "good" unsaturated fats that don't clog arteries. Small servings of nuts and seeds help you feel more satisfied — try a handful of almonds with an apple for a mid-morning snack that will keep you going longer and help with weight loss.

Seafood
Seafood is another delicious source of protein and unsaturated fat. Studies indicate that people who eat mostly saturated fats pack on more belly fat and are at higher risk for diabetes. Foods rich in omega-3 oils, such as salmon and walnuts, also reduce the stress hormone cortisol, which has been linked to increased abdominal fat.

Plain yogurt
Some of that abdominal pooch may come from excess yeast living in your colon. Yeast thrives on sugar and releases gas in the intestines (think of the air bubbles in bread!). Counteract the bloating with plain yogurt, which contains yeast-fighting acidophilus.

Garlic
Garlic is another great bloat buster. It also contains allicin, which has been found to lower levels of LDL, or "bad" cholesterol. Garlic also helps improve circulation and may increase metabolism. Try adding crushed garlic to salad.

Avocado
You don't have to fear fats while you're on a diet if you know which ones are good for you — and avocado definitely qualifies. Avocados provide monounsaturated fat, which is great for skin and hair and also helps you feel satiated. Avocados are also high in B vitamins, which can help boost mood and discourage water retention.

Vegetables
Vegetables are a dieter's best friend — filling and full of nutrition and water — so eat up! Water helps regulate metabolism and is needed to convert food into energy. A perfect example is edamame. These tasty soybeans are a terrific way to get fiber and protein. And soy protein may even help thwart belly fat in postmenopausal women, according to a University of Alabama study.

DEBRA DESALVO is an award-winning journalist who has written about a wide range of health topics for outlets including The Village Voice.