Weight Loss

What To Eat To Reduce Belly Fat – Flat Belly Diet

Medically reviewed by JAMÉ HESKETT, M.D
by
ISSA Certified Specialist in Fitness & Nutrition
What To Eat To Reduce Belly Fat – Flat Belly Diet Hyderabd040-395603080 July 10, 2019

Belly fat is stubborn and tough to get rid of. It increases the risk of type 2 diabetes, heart disease, insulin resistance, hypertension, and depression (1), (2), (3). But, with simple tweaks in your diet and lifestyle, you can get rid of belly fat.

Read on to know which foods to eat and avoid and the lifestyle changes to make never have to worry about belly fat again! Swipe up.

7-Day Diet To Burn Belly Fat

Main Idea – Seven days, low-calorie, high-nutrition foods, a simple exercise routine, and a happy cheat meal. This 7-day plan works best for shedding belly fat. Check out the Monday-Sunday plan below..

Day 1 (Monday)

Day 1 (Monday) Pinit

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It is always better to start your diets on a Monday. Here’s what you have to do on Day 1.

  • Early Morning (7:00 a.m.) – Warm water + juice of half a lime
  • Breakfast (8:00 a.m.) – 1 cup green tea + 1 boiled egg + 4 almonds + 1 whole wheat toast
  • Snack (11:00 a.m.) – 1 apple
  • Lunch (1:00 p.m.) – 1 cup lettuce and tuna salad with a light dressing (olive oil, lime juice, mustard, and seasoning) + ½ cup yogurt
  • Snack (4:00 p.m.) – 1 cup green tea + 1 digestive biscuit
  • Dinner (7:00 p.m.) – 1 cup lentil soup with vegetables

Workout Routine – Day 1

  • Warm-up – 10 minutes
  • Leg straight up crunches
  • Sit-ups
  • Forward lunges
  • Plank

Day 2 (Tuesday)

Day 2 (Tuesday) Pinit

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  • Early Morning (7:00 a.m.) – Warm water + juice of half a lime
  • Breakfast (8:00 a.m.) – Oatmeal with fruits and nuts
  • Snack (11:00 a.m.) – 1 cup green tea
  • Lunch (1:00 p.m.) – ½ cup mushroom quinoa + ½ cup yogurt
  • Snack (4:00 p.m.) – ½ cup green tea + 2 saltine crackers
  • Dinner (7:00 p.m.) – ½ cup sprout salad

Workout Routine – Day 2

  • Warm-up
  • Kapalbhati
  • Downward dog pose
  • Cat and cow pose
  • Pranayam

Day 3 (Wednesday)

Day 3 (Wednesday) Pinit

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  • Early Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked 1 cup water
  • Breakfast (8:00 a.m.) – Acai bowl
  • Snack (11:00 a.m.) – 1 cup green tea
  • Lunch (1:00 p.m.) – ½ cup mushroom quinoa + ½ cup yogurt
  • Snack (4:00 p.m.) – ½ cup green tea + 2 saltine crackers
  • Dinner (7:00 p.m.) – 3 oz grilled fish/chicken or ½ cup grilled tofu + veggies

Workout Routine – Day 3

  • Warm-up
  • Sit-ups
  • Bicycle crunches
  • Plank
  • Lying side jackknife
  • Plie squat
  • Squat jumps
  • Leg press
  • Calf raises

Day 4 (Thursday)

Day 4 (Thursday) Pinit

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  • Early Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup of water
  • Breakfast (8:00 p.m.) – Banana, oatmeal, and cocoa powder smoothie
  • Snack (11:00 p.m.) – 1 cup green tea + 10 in-shell pistachios
  • Lunch (1:00 p.m.) – Egg salad or lettuce, tomato, feta salad + 1 cup buttermilk
  • Snack (4:00 p.m.) – ½ cup green tea + 1 digestive biscuit
  • Dinner (7:00 p.m.) – Grilled chicken breast/ mushrooms with garlic oil and herbs + cauliflower rice + veggies

Workout Routine – Day 4

For the past three days, you have either worked out at the gym or home. Now, it’s time for some outdoor fun.

  • Warm-up
  • Intermittent running/play a sport/swimming/brisk walking

Day 5 (Friday)

Day 5 (Friday) Pinit

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  • Early Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water
  • Breakfast (8:00 a.m.) – Banana, oatmeal, and cocoa powder smoothie
  • Snack (11:00 a.m.) – 1 cup green tea + 10 in-shell pistachios
  • Lunch (1:00 p.m.) – Cucumber, carrot, tomato, pomegranate, and sprout salad
  • Snack (4:00 p.m.) – 1 cup Greek yogurt
  • Dinner (7:00 p.m.) – 1 cup mushroom soup + sautéed veggies

Workout Routine – Day 5

Surprise! Today is “no workout” day. As important as it is to workout to shed the fat, it is also important to take rest. If you don’t help your body recover from the wear and tear, you will fall sick, and your body will cease to function properly. So, enjoy your day and be ready for Day 6.

Day 6 (Saturday)

Day 6 Saturday Pinit

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  • Early Morning (7:00 a.m.) – 1 cup water + juice of half a lime
  • Breakfast (8:00 a.m.) – 2 medium-sized oatmeal pancakes
  • Snack (11:00 a.m.) – 1 cup green tea
  • Lunch (1:00 p.m.) – Cheat meal (consume anything you want, just add 500 calories more to your current calorie intake)
  • Snack (4:00 p.m.) – 1 cup Greek yogurt
  • Dinner (7:00 p.m.) – Clear chicken or mushroom soup + 1 cup milk before bed

Workout Routine – Day 6 

  • Warm-up
  • Burpees
  • Sit-ups
  • Russian twists
  • Bicep curls
  • Tricep extensions
  • Bicep chest press
  • Wall push-up/Knee push-up/Regular push-up

Day 7 (Sunday)

Day 7 Pinit

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  • Early Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked 1 cup water
  • Breakfast (8:00 a.m.) – Fried egg + 2 bacon strips + baked beans + 1 cup green tea
  • Snack (11:00 a.m.) – 1 cup coconut water
  • Lunch (1:00 p.m.) – Asian-style tofu and vegetables stir fry + ½ cup brown rice
  • Snack (4:00 p.m.) – 1 cup watermelon juice
  • Dinner (7:00 p.m.) – Baked salmon with asparagus or spicy roasted cauliflower

Workout Routine – Day 7 

  • Warm-up
  • Play an outdoor sport/swim/run/dance
  • Stretch and cool down

Apart from the foods mentioned in the diet charts, here’s a handy grocery shopping list:

Which Foods To Eat And Avoid?

Food Group
Foods To Eat
Foods To Avoid
VeggiesBroccoli, carrot, dark leafy greens, scallions, beetroot, French beans, Brussels sprouts, sweet potato, onion, tomato, cucumber, and asparagus.White potato without peel, cassava, and sweet corn.
FruitsApple, banana, berries, plum, peach, pear, watermelon, and muskmelon.Grapes, sapodilla, and pineapple.
ProteinSkinless chicken breast, fish, mushroom, soy chunks, tofu, lentils, and beans.Beef, pork, and chicken with skin.
DairyFull-fat milk, full-fat yogurt, Greek yogurt, and ricotta cheese.Skim milk, low-fat yogurt, and cream cheese.
Nuts And SeedsAlmond, pistachio, walnut, macadamia nuts, and pine nuts.Cashew nut
Fats And OilsOlive oil, avocado oil, rice bran oil, sunflower butter, and almond butter.Lard, canola oil, and vegetable oil.
Herbs And SpicesCilantro, rosemary, dill, fennel, thyme, oregano, chili powder, turmeric, garam masala, Chinese allspice, cumin, coriander, star anise, cinnamon, cardamom, clove, garlic, and ginger.Green chili (if it is too hot for you).

Now, the question is, how long should you be on this diet. Let’s find out.

How Long Should I Be On The Flat Belly Diet?

To get visible results, you must continue being on this diet (feel free to tweak the plan with other low-calorie, nutritious breakfasts, lunches, dinners, and snacks) for at least six weeks.

The outcome will depend on your current weight, medical history, genetics, age, and medications you are on currently. But don’t let these factors bog you down. Set small goals every week, and you will get results before you know it!

To up your belly fat loss game, here are some other lifestyle tips.

Tips To Reduce Belly Fat

  1. Keep yourself hydrated throughout the day.
  2. Eat every 2-3 hours.
  3. Limit your salt and sugar intake.
  4. Keep healthy snacks in your bag.
  5. Consume healthy carbs (veggies, fruits, and whole grains), healthy fats, and lean protein in every meal.
  6. Consume healthy fats like fish oil, olive oil, nuts, and seeds every day to help
  7. Get at least 7-8 hours of sleep and de-stress by meditating or having your “me time”.
  8. Get rid of all the unhealthy foods in your pantry.
  9. Make your own food to avoid consuming extra hidden calories in the form of packaged sauces, cornflower, and refined flour.
  10. Exercise at least 4-5 hours per week.

Belly fat is clingy, but you will see visible changes if you follow the diet, exercise, and lifestyle tips for a minimum of six weeks. Also, consult your doctor to know about any underlying medical reason for accumulating fat in your belly area.

References

  1. Obesity: Rubensian beauty turned into major health problem” Croatian Medical Journal, National Institutes of Health.
  2. Obesity and hypertension” Experimental and Therapeutic Medicine, National Institutes of Health.
  3. Inflammation in depression: is adiposity a cause?” Dialogues in Clinical Neuroscience, National Institutes of Health, National Institutes of Health.