Easy Diet Plan To Reduce Belly Fat

Medically reviewed by JAMÉ HESKETT, M.D
by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

Belly fat is linked to health issues like heart disease, type 2 diabetes, and hypertension (1), (2), (3). Hence, regular exercise and following a healthy diet plan is important (4). But most diet plans are restrictive and are difficult to adhere to (5), (6). What if you could change that?

Give yourself a break from a “diet” that starves and deprives you. Instead, follow a diet plan that is filling, nutritious, easy-to-follow, and low in calories. This will motivate you to continue the diet and prevent metabolic slowdown.

 Here’s a 7-day diet plan to reduce belly fat that includes occasional treats and a cheat meal day. Follow this plan for the next 10 weeks and see visible results.

Note – Losing belly fat is a long-term game. Be patient and focused .

7-Day Diet To Reduce Belly Fat

The 7-day flat belly diet is a low-calorie, nutritious, and balanced diet. You will enjoy a cheat meal on one of the days and workout5 days a week. This way, you can burn a total of 3500 calories in a week. Consult a registered dietitian and follow this plan for 10 weeks to reduce the flab around your belly. Check out the Monday-to-Sunday plan below:

7-Day Diet To Reduce Belly Fat

Day 1 (Monday)

  • Early Morning (7:00 a.m.) – Warm water + juice of half a lime + 1 teaspoon organic honey
  • Breakfast (8:00 a.m.) – 1 cup green tea/ black coffee + 2 boiled egg whites (or baked beans) + 4 almonds
  • Snack (10:30 a.m.) – 1 cup watermelon
  • Lunch (1:00 p.m.) – 1 cup lettuce and tuna (or tofu) salad with a light dressing (olive oil, lime juice, mustard, and seasoning) + ½ cup yogurt
  • Snack (4:00 p.m.) – 1 cup green tea/black coffee + 1 multigrain biscuit
  • Dinner (7:00 p.m.) – 1 cup lentil soup with vegetables

Workout Routine – Day 1 (30 minutes)

  • Warm-up – 10 minutes
  • Crunches – 3 sets of 8 reps
  • Leg straight up crunches – 3 sets of 8 reps
  • Bicycle crunches – 3 sets of 12 reps
  • Leg raises – 3 sets of 8 reps
  • Flutter kicks – 3 sets of 8 reps
  • Elbow plank – 2 sets of 30 seconds hold
  • Cool down stretches – 10 minutes

Rest – 10 seconds rest after every set of each exercise.

Day 2 (Tuesday)

  • Early Morning (7:00 a.m.) – Warm water + juice of half a lime + 1 teaspoon organic honey
  • Breakfast (8:00 a.m.) – Oatmeal with fruits and nuts
  • Snack (10:30 a.m.) – 1 cup green tea/black coffee + 1 digestive biscuit
  • Lunch (1:00 p.m.) – ½ cup mushroom quinoa + ½ cup yogurt
  • Snack (4:00 p.m.) – 1 cup green tea/black coffee  +  ½ cup unsalted popcorn
  • Dinner (7:00 p.m.) – 1 cup chicken clear soup with veggies (you may also substitute chicken with kidney beans or any other legume)

Workout Routine – Day 2 (40 minutes)

Day 3 (Wednesday)

  • Early  Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water
  • Breakfast (8:00 a.m.) –  Banana and milk (may use almond or soy milk) smoothie with 1 tablespoon peanut butter
  • Snack (11:00 a.m.) – 1 cup green tea/black coffee
  • Lunch (1:00 p.m.) – 1 cup mushroom and vegetable millets + ½ cup yogurt or 1 cup buttermilk
  • Snack (4:00 p.m.) – 1 cup green tea/black coffee + 2 saltine crackers
  • Dinner (7:00 p.m.) – 3 oz grilled fish/chicken or ½ cup grilled tofu + 5 types veggies

Workout Routine – Day 3 (50 minutes)

  • Warm-up – 10 minutes
  • Squats – 3 sets of 8 reps
  • Squat jumps – 3 sets of 8 reps
  • Sit-ups – 3 sets of 8 reps
  • Leg up crunches – 3 sets of 12 reps
  • Lying side jackknife – 3 sets of 8 reps
  • Leg raises – 3 sets of 12 reps
  • Russian twist – 3 sets of 15 reps
  • Calf raises
  • Mountain climbers – 3 sets of 15 reps
  • Spider climbers – 3 sets of 15 reps
  • Cool down stretches – 8 minutes

Day 4 (Thursday)

  • Early  Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup of water
  • Breakfast (8:00 p.m.) –  Oatmeal with ½ an apple, 2 dates, and 4 almonds
  • Snack (11:00 p.m.) – 1 cup green tea/black coffee + 5 in-shell pistachios
  • Lunch (1:00 p.m.) – Boiled chicken salad or lettuce, tomato, feta salad + 1 cup buttermilk
  • Snack (4:00 p.m.) – 1 cup green tea/black coffee + 1 digestive biscuit
  • Dinner (7:00 p.m.) – Grilled chicken breast/mushrooms with garlic oil and herbs + cauliflower rice tossed with carrot, peas, and zucchini in olive oil

Workout Routine – Day 4 (60 minutes)

  • Warm-up – 10 minutes
  • Play a sport/swimming/brisk walking/zumba/weight lifting
  • Cool down – 10 minutes

Day 5 (Friday)

  • Early Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water
  • Breakfast (8:00 a.m.) – 3 egg white and spinach omelette (or tofu scramble with spinach) + 1 cup green tea/black coffee
  • Snack (11:00 a.m.) – 1 cup carrot juice with a dash of lime juice and a pinch of Himalayan pink salt
  • Lunch (1:00 p.m.) – Cucumber, carrot, tomato, pomegranate, and sprout salad
  • Snack (4:00 p.m.) –  1 cup peri-peri popcorn + 1 cup green tea/black coffee
  • Dinner (7:00 p.m.) – Grilled veggies and stuffed chicken with herbs (substitute – tofu) + 1 square dark chocolate

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. Enjoy your day and be ready for Day 6.

Day 6 (Saturday)

  • 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 (60 minutes)

  • Warm-up – 10 minutes
  • Burpees – 3 sets of 8 reps
  • Resistance band russian twists – 3 sets of 12 reps
  • Lying ankle taps – 3 sets of 20 reps
  • Medicine ball slams – 3 sets of 12 reps
  • Standing alternate cross kicks – 3 sets of 8 reps
  • Wall push-up/Knee push-up/Regular push-up – 3 sets of 8 reps
  • Leg raises – 3 sets of 12 reps
  • TRX chest pull-ups – 3 sets of 30 reps
  • Battle rope – 3 sets of 20 reps
  • Side plank – 2 sets of 20 seconds hold
  • Elbow plank – 2 sets of 30 seconds hold
  • Cool down stretches – 10 minutes

Day 7 (Sunday)

  • Early Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water
  • Breakfast (8:00 a.m.) – 1 fried egg and 2 bacon strips (tofu, mushroom, and spinach scramble) + ¼ cup baked beans + 1 cup green tea
  • Snack (11:00 a.m.) – 1 orange
  • Lunch (1:00 p.m.) – Asian-style tofu and vegetables stir fry + ½ cup brown rice
  • Snack (4:00 p.m.) – 1 cup watermelon with a little black salt and lime juice
  • Dinner (7:00 p.m.) – Baked salmon (or spicy roasted cauliflower) with asparagus and 4 other types of veggies

Workout Routine – Day 7 (60 minutes)

  • Warm-up
  • Play an outdoor sport/swim/run/dance
  • Cool down stretches

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

Which Foods To Eat And Avoid?

Food GroupFoods To EatFoods 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 and sapodilla.
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 nuts.
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).

In the following section, we will see how long you must follow this diet plan.

How Long Should I Be On The Flat Belly Diet?

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 To achieve visible results.

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

You can also try these 25 simple ways to lose weight. 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.
  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 from 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.

Conclusion

Belly fat could be difficult to reduce. But by following this nutritious and flexible diet plan, you should start to see visible changes in about six weeks. Consult your doctor and dietitian before following this diet plan.

Expert’s Answers for Readers Questions

How can I lose my tummy fast?

Belly fat or tummy pooch is difficult to get rid of. You must give yourself at least a month and a half to start seeing visible results. You also need to follow a balanced and flexible diet plan and workout 5 -6 days a week. Here are some tips for shedding tummy fat.

Does the flat belly diet work?

Yes, the belly fat reducing diet works. It is low in calories, nutritious, and satiating. The diet allows you to consume a cheat meal once a week. It is designed to keep you interested in the diet so that you adhere to it and lose the belly fat gradually.

What can I drink to have a flat tummy?

Drink plain water, coconut water, buttermilk, warm water and juice of half a lime, fenugreek seed soaked water, and freshly pressed fruit and vegetable juice to get a flat tummy.

What are the 5 foods that can help burn belly fat?

The top 5 foods that can help burn belly fat are:

  1. Oats
  2. Sunflower seeds
  3. Citrus fruits
  4. Veggies

Fenugreek seed soaked water

Does lemon water help reduce belly fat?

Only lemon water will not help you lose belly fat. Along with drinking lemon water, you must eat healthy and exercise regularly.

What should I drink in the morning to lose belly fat?

Drink 370 ml water with juice of half a lime and 1 teaspoon organic honey the first thing in the morning to reduce belly fat. You must also follow a healthy diet and a 5-day week workout routine.

Does apple cider vinegar help reduce belly fat?

Apple cider vinegar has shown to suppress obesity risk in lab animals (7). But there is no concrete evidence that it works for humans as well. Talk to a registered dietitian before consuming ACV for weight loss.

7 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.
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