Nutrition Plan To Reduce Belly Fat

Health & Wellness

18 May

Belly fat is linked to health issues like heart disease, type 2 diabetes, and hypertension. So to prevent these, regular exercise and following a healthy diet plan is important. But most diet plans are restrictive and are difficult to adhere to.

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 workout 5 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:

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)

Warm-up – 10 minutes
Downward dog pose
Cat and cow pose
Seated forward bend
Sav asana – 5 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

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

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!

BONUS: More Tips To Reduce Belly Fat

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

Conclusion

Belly fat could be difficult to lose. 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 the above diet and exercise plan.

Health & Wellnesss

Justin P. Gatti