3 Foods to Avoid if You Want a Flat Stomach

3 Foods to Avoid if You Want a Flat Stomach

Do you have foods that just trigger belly bloat for you? It's ok if the answer is no because a lot of folks out there just can't quite put their finger on the culprits.

I have 3 main foods that I really try my very best to avoid if I want to keep a flat tummy. This is especially critical if (1) I am wearing a form fitting dress, (2) if I am in a swimsuit, or (3) I want to look hot for my hubby :)

These are foods that are common in most all of our diets because they are in a lot of packaged foods and on our plates in most restaurants. These foods are known to cause inflammation in the body in general and especially if you have a food intolerance to them.

When you are in a constant state of inflammation, it causes weight gain, insulin resistance, and also messes with your hormones. So food intolerance or not, it’s a good idea to limit these and other inflammatory foods as much as possible!


3 Foods to Avoid if You Want a Flat Stomach

  • Soy - After experiencing tons of bloating and gas anytime I ate soy, then doing an elimination diet and later food allergy testing, I learned that I was allergic to soy. All forms bloat me such as tofu, soybean oil, also called “vegetable oil” (one of the main oils that many restaurants cook with!), soy milk, soy sauce, soy lethicin (a binding agent ALSO in everything, think most packaged foods - hint hint...check the back of a Cliff Bar). So many people have an allergy or intolerance to soy but they simply don't know because it's in their diet nearly all of the time.

Soy not only causes inflammation in the body for many but it also contains phytoestrogens which mimic estrogens in the body of both men and woman. For men it can cause feminine characteristics to take shape (think man boobs), and for women it can cause serious health issues such as hormone-related issues, infertility, and breast and cervical cancer just to name a few issues. I seriously cringe anytime I see anyone feeding soy to children whose little reproductive systems haven't fully formed yet.  

  • Dairy - This is another major bloat food for me that I discovered when I did the elimination diet and realized I was lactose intolerant and allergic to soy. When you are lactose intolerant, it simply means that your body does not produce lactase which is the enzyme that you needs to break down milk sugars.

Dairy is another food that 75% of people around the world can't tolerate and yet they still consume it quite a bit. It causes digestive upset, stomach cramping, gas, bloating, diarrhea, acne, headaches, constipation and more. I'm sure when you hear the word dairy, it seems like a no brainer as to what that entails but you would be surprised to hear how many people tell me "I've gone dairy-free for a month!" only to find out they are still eating butter, whey protein shakes, half and half creamer, and even cheese. I don't judge because I too was just in the beginning stages of an almost dairy-free lifestyle at one point and I know how hard it can be to change old habits. 

  • Canola oil - This horrifying oil is high in trans fatty acids and causes inflammation in the body which for me and many others = major belly bloat! Canola oil is also commonly called “vegetable oil” and is a highly processed, genetically modified, rancid cooking oil that a ton of restaurants also use along with soy, as well as it's in nearly every food on the Whole Foods Market hot food bar (this used to be my go to food option, bummer!!), most all common hummus brands that are on the shelves (um hello, hummus is supposed to be made with EVOO!), and again most packaged meals and foods like my beloved tortilla chips. Here you can learn more about canola oil and why you should never cook with it again.

3 Foods to Avoid if You Want a Flat Stomach

Are you noticing a trend here with these belly bloating foods?? One word INFLAMMATION. It can cause a host of problems for your health but a big one is that it will cause insulin resistance, and insulin is our fat storage hormone which = belly fat and the inability to lose weight. NO thank you!

So as you can see, these 3 foods that are often labeled as health food can affect all of our health and our waistlines negatively but lucky for us, there are many great alternatives out there that will benefit our health in big ways.

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Want to learn more about how you can stop bloat from happening?

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

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What Is The Elimination Diet? Plus How You Can Use It To Makeover Your Health and Lose Fat

If you haven’t realized it by now, one of mine and Chris’ favorite nutrition tools is the elimination diet. We use it as the foundation for health for most of our clients because almost every person can gain benefit from it and the results are amazing. In these videos, Chris and I discuss how the elimination diet works plus some of the many benefits you can receive from doing it even for a short period of time!

 
Learn about the elimination diet in this 2 part video series. Plus how you can use it to makeover your health, lose fat and clear your skin. There are so many amazing benefits that come along with this simple nutritional tool.
 

What Is The Elimination Diet? Plus How You Can Use It To Makeover Your Health and Lose Fat

Part One

Part Two


Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

2 Part Video Series: What Is The Elimination Diet? Plus How You Can Use It To Makeover Your Health and Lose Fat
 

3 Easy Egg-Free Elimination Diet Breakfast Ideas

Discover 3 easy and delicious egg-free breakfast ideas to eat while on the elimination diet. These recipes not only taste great but are also filling so you won’t go hungry.

So many of us start our day with a big plate of eggs, and if you are like me, you also have a little avocado toast too. It’s easy to get stuck in a rut of eating the same meal over and over, so it can get a little confusing about what to eat when it’s time to start an elimination diet and you are removing eggs for a short time.

Lately, I've been getting several questions on how to eat an egg-free breakfast during the 28-Day Beat Belly Bloat program where we use the elimination diet to discover your flat belly blueprint.

There are so many other great breakfast options available that are equally delish and filling! There is one thing we NEVER do during the program and that is starve. We believe only in nourishing your body so you can discover foods that may be causing inflammation and preventing you from losing fat. So I want to share three of my favorite breakfast options that are great to eat while on an elimination diet.

 
Discover 3 easy and delicious egg-free breakfast ideas to eat while on the elimination diet. These recipes not only taste great but are also filling so you won’t go hungry.
 

But first, what is the elimination diet

The Elimination Diet is an approach used by the Functional Medicine community, health practitioners, allergists and nutritionists to figuring out which foods you have a food sensitivity, food intolerance or food allergy to. This is done by eating an anti-inflammatory diet, removing a specific group of foods such as corn, gluten, eggs, soy, dairy, etc. that are known to cause issues allowing the body to remove symptoms it may have. Later you reintroduce these foods back in one at a time to note any reactions creating a personalized eating plan.

Having this information about your individual health is important to understand so that you can eat mindfully, keep your digestive symptoms at bay, start healing your gut, and lose fat. So many benefits!


3 Easy Egg-Free Elimination Diet Breakfast Ideas:

Easy egg-free oatmeal breakfast bowl idea to eat during the elimination diet.

The oatmeal breakfast bowl my personal favorite for a hearty breakfast!

  • 1/2 cup gluten-free rolled oats 

  • cinnamon to taste

  • dash salt

  • stevia to taste

  • 1 Tbsp nut butter (sunflower butter or almond - if not eliminating tree nuts)

  • 1/2 serving walnuts (15g)

  • 1 banana

  • 3-4 Tbsp grass-fed collagen 

  • optional 1 Tbsp cacao nibs 

In a bowl, add 1/2 cup rolled oats, dash of salt and 1 cup of water. Cook oatmeal on stove or in microwave according to oatmeal package. Stir in collagen and stevia then top with additional toppings. You can also make as overnight oats to make life even easier. Get creative with it!


This Berry Banana Protein Smoothie is the perfect egg-free breakfast to eat while on an elimination diet.

Berry Banana Protein Smoothie:

  • 1 scoop protein powder (I love chocolate Vega protein & greens)

  • 1/2-1 Tbsp apple cider vinegar 

  • 2 Tbsps nut butter (sunbutter or almond) 

  • 1/2 cup blueberries

  • 1/3 cup strawberries

  • 1/2 or whole banana

  • stevia to taste 

  • 1 cup almond or coconut milk (30 calorie/reduced sugar)

  • Optional: 1 Tbsp cacao nibs

Blend well and enjoy! Make sure to chew your smoothie to get your digestive enzymes working!


Chicken Sweet Italian Sausage and Sweet Potato:

  • 1 organic chicken sweet Italian sausage link cut into slices (check for minimal ingredients, free of dairy, gluten or soy)

  • 1/2 sliced bell pepper

  • 1 medium sweet potato

  • 1/2 Tbsp coconut oil + more for sauteing

  • salt and pepper to taste + any other herbs for sauteing the bell peppers

In a small skillet, add 1/2 Tbsp of coconut or avocado oil on medium heat. Add sliced bell pepper, salt, pepper and thyme, saute for about a minute. Then add sliced chicken sausage and saute in a pan until both sides are brown. Once cooked, removed from heat and add to plate.

Wash sweet potato, either microwave sweet potato in a dish with a little water and cover with a wet paper towel or if you have time, bake in oven at 400 degrees for about 45 minutes. Once potato is fully cooked, slice open the top and add coconut oil, salt and pepper.

Other optional additions are sauteed mushrooms, tomato, butternut squash, spinach or avocado. Get creative with it and enjoy!


So there you have it! Three of my favorite egg-free breakfasts that are sure to taste amazing plus keep you feeling full while doing the elimination diet!

One thing to remember is that elimination diets are very customizable for each individual so just be sure to check to make sure you are allowed to eat the ingredients in these meals before you start cooking!

Leave a comment below and let me know which breakfast idea is your favorite or share your favorite breakfast!


Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

Three easy egg-free breakfast to eat while on an elimination diet.
 



5 Benefits Of Doing An Elimination Diet

Before and after I learned about my food allergy to soy and lactose intolerance. I was in a constant state of inflammation and could lose fat. Learn 5 benefits of doing an elimination diet to improve your health, clear your skin and heal your gut. Discover why an elimination diet is important plus how it works.Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

When I first started on my health and fitness journey around 2009, I was the heaviest I had ever been in my life and just didn't feel good in my own skin. With the help of my new boyfriend at the time Chris, now husband, I started putting more focus on the food I ate and my fitness routine in order to lose weight.

The more I changed my eating habits from eating whatever I felt like at the moment to switching to eating healthier meals, I could finally begin to see how my body was reacting to certain food. Meal prepping and planning played a big role in changing my eating habits and being consistent!

While I was eating healthy at the time, I had doubts about dairy and thought it could be a big reason I wasn't losing as much weight as I should have been.

I then removed all dairy from my diet for 2 weeks and then added it back into my meals. I immediately had uncomfortable symptoms like gassiness and extreme bloating. It was downright embarrassing!

It was very clear that I was lactose intolerant and had probably been for quite some time BUT I wasn't able to see the symptoms because on a daily basis I was eating dairy in some form.

My bloated belly from a food allergy to soy and lactose intolerance. I was in a constant state of inflammation and could lose fat. Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

After my dairy epiphany, I thought to myself: No big deal, I will replace it with soy! Big mistake for SO many reasons but one being that soy is not a healthy food despite what many health websites and labels tell us. We will have to save that conversation for another day.

So I went to the Starbucks on Astor Place in NYC and ordered a large soy milk latte. My body quickly told me that I couldn't tolerate soy either as I was having the same symptoms as dairy but on a bigger and more embarrassing level.

I later confirmed with my doctor that it was a true soy allergy, but again, I had no idea for so long since I unknowingly ate soy all the time (hint: it's in most packaged foods at the grocery store). My body was in a constant state of inflammation from the food I was eating which may have been the very thing holding me back from losing fat.

Without knowing it at the time, I had done an elimination diet!

The elimination diet is now the tool I use not only with my clients but also anytime I ever have a question about a certain food that seems to be bothering me or if I ever need to do a healthy reboot when my digestion seems off balance. 

So, what is the elimination diet?

Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

The Elimination Diet is an approach used by the Functional Medicine community, health practitioners, allergists and nutritionists to figuring out which foods you have a food sensitivity, food intolerance or food allergy to.

This is done by eating an anti-inflammatory diet, removing a specific group of foods that are known to cause issues which allows the body to remove symptoms it may have. Later you will reintroduce certain planned foods back in one at a time to note any reactions creating a personalized eating plan.

Having this information about your individual health is important to understand so that you can eat mindfully, keep your digestive symptoms at bay, start healing your gut, and lose fat. So many benefits!

How does the elimination diet work?

The elimination diet works in two phases: The elimination phase and the reintroduction phase. I will explain both.

Phase one - Elimination: During the initial phase of an elimination diet, you will remove common culprits of digestive upset and common food allergens from your diet for 2-3 weeks. Most commonly you would remove some of the top 8 allergenic foods: soy, dairy, corn, egg, gluten, peanuts, tree nuts and shellfish. As well as any other food you think you may have an issue with such as nightshades, citrus fruit, yeast, legumes, etc. Please note: You should not test any foods that you believe you may have anaphylaxis reaction to.

This is so you can allow enough time for food allergens as well as other gut irritants to fully get out of your system. During this period you will naturally reduce inflammation in order to allow any symptoms to go away. You dial down your daily meals and snacks so that you are only eating real, nourishing foods that will not hurt your gut. In fact, you can begin to heal your gut with a proper elimination diet.

You will want to be strict during this phase in order to have success. Keep a list of all the foods you can and can't eat during the elimination phase so that you are very clear on which foods you need to avoid. It's very easy to forget and slip up on the foods you are used to eating.

It's important to keep meals simple and stay on track during this time so your body will be somewhat of a blankslate making it easy to figure out which foods work best for you!

Phase two - Reintroduction: Then after the 2-3 week elimination phase is over, you will enter the reintroduction phase. Gradually reintroduce the foods you removed during the initial elimination phase back into your diet one-by-one to see how your body reacts. We always suggest that our clients add back in the one food that they missed the most during the elimination phase but you can add them back in any order that you would like!

With certain food, you may notice reactions from it immediately and with others you may feel the effects a day or so later. During this phase, you will keep a food reaction journal so that you can pinpoint exactly how you are feeling both mentally and physically. Take note of any headaches, muscle aches, joint pain, constipation, gas, bloating, low energy, mood swings, fatigue, foggy thinking, etc.

Pinpointing the way these foods affect you are the key to your health success! This helps you to discover your personalized eating plan and you now know which foods to avoid in your daily life in order to avoid symptoms that may make you feel bad plus get healthier while at it!

 
The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.
— Ann Wigmore
 

An entire elimination diet can last between 1-3 months depending on how many foods you reintroduce back into your diet. The great thing about the elimination diet is that it can be tailored specifically to your personal needs with your health coach or practitioner.

In our Beat Belly Bloat program we have our clients go through a simple elimination diet that lasts only 28 days and then they have the freedom to add in extra foods if they would like to extend it. I believe 28 days is more manageable for client’s busy lives! 

Many people discount the elimination diet because they think they don't have food allergies or intolerances and it wont help them, but it goes way beyond just discovering foods you can't eat.

The benefits you can receive by doing an elimination diet are transformational in so many ways! So I wanted to share just a few with you today!

 
Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.
 

Here Are 5 Amazing Benefits of Doing an Elimination Diet:

1. Helps to uncover food sensitivities and allergies

When your body sees certain foods as a danger its natural defenses overreact creating a immune response to let you know in the form of digestive upset, IBS, constipation, hives, acne, excessive gas, bloating, wheezing, watery eyes, puffy skin, eczema, hives, etc. When you eat a food daily that you can’t tolerate, it puts your body in a constant state of inflammation and can later result in disease and weight gain. Once you uncover these foods, you can then take steps to heal your gut and later you may be able to eat that specific food again if desired.

2. Clears your skin

As I mentioned above, eczema which can come in the form of itching, dry, cracking red skin and even acne are often an immune response from certain food. What you think is just normal acne, could actually be your body telling you that diary or another food doesn't work for you and needs to be removed for a time. We’ve had clients in our program report back that their skin cleared up within days of the elimination phase after years of skin issues!

3. Start to lose fat

It has been discovered that when your body is in a constant state of inflammation, it can’t lose fat. It's hard to know what foods are inflaming your body if you are eating them often which is why elimination diets are so important to give your body a break from those foods. Also other foods like rancid cooking oils such as canola and soybean oil are also very inflammatory whether you have an issue with it or not, so during an elimination diet you can give you body a break from those foods as well.

4. Helps to fight migraine headaches

It was shown in a study that when people who suffered from frequent migraine headaches went on an elimination diet, it significantly reduced the number of migraines they experienced monthly. Rather than reaching for over-the-counter medication that only masks symptoms, you can use the elimination diet to uncover trigger foods that may be contributing to migraine headaches.

5. Helps to heal leaky gut

When you have a leaky gut, it often comes in the form of multiple food sensitivities, inflammation, bloating, weakened immune system, etc. A common reason for having a leaky gut is caused by poor diet, stress, internal and environmental toxins. Inflammation is your bodies natural defence mechanism against harmful invaders and its main purpose is to help remove those invaders and heal your body.

Leaky gut is when there’s a lot of inflammation in the gut and large holes develop in the intestinal lining allowing food, toxins and other foreign things to bypass into your bloodstream. As the undigested food or toxins pass into the bloodstream, it causes an immune response in your body and over time can lead to food sensitivities or more serious autoimmune diseases. During the elimination diet, you will remove inflammatory food and discover which ones are making you feel sick. You can then start to lower inflammation since we have removed gut irritants and make gut healing a priority.

Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

 

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