Eat flat-belly foods
You can't see ab muscles if they're buried under a layer of fat. Excavate them by following these easy dietary guidelines.

Pump up your protein intake Substituting meat, fish, dairy, and nuts for carbs can reduce the amount of fat around your middle. Researchers at McMaster University in Canada assessed the diets of 617 people and discovered that when they exchanged carbohydrates in favor of an equal amount of protein, they reduced overall belly fat.

Eliminate added sugar The average American eats about 20 teaspoons of sugar daily in the form of processed foods like soda, baked goods, breakfast cereals, fruit drinks, and even flavored yogurt. That's about 325 empty calories every day. All that sugar increases insulin production, which slows your metabolism.

Don't fear fat Research shows that diets containing more than 50 percent fat are just as effective for weight loss as those that are low in fat. "Fat is filling and adds flavor to your meals—both of which help you avoid feeling deprived, so you can stick to your diet," says Alan Aragon, M.S., a nutritionist in the Los Angeles area. Eat foods rich in monounsaturated fats, such as olives, nuts, and avocados; research has even found that it's OK to enjoy whole foods that contain saturated fat (including milk, cheese, and butter) in moderation.

Beat the bloat No matter how much ab fat you lose or muscle you tone, if you're bloated, you won't look (or feel!) your best in a bikini. Carbonated beverages, and even good-for-you foods such as beans and broccoli, can make your stomach swell. And keep your sodium intake in check: Nutritionists suggest you stay under 2,000 milligrams to avoid retaining excess water. (Most of us get closer to 5,000 a day.)

*Women's Health*