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:
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 GROUP | FOODS TO EAT | FOODS TO AVOID |
|---|
| Veggies | Broccoli, 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. |
| Fruits | Apple, banana, berries, plum, peach, pear, watermelon, and muskmelon. | Grapes and sapodilla. |
| Protein | Skinless chicken breast, fish, mushroom, soy chunks, tofu, lentils, and beans. | Beef, pork, and chicken with skin. |
| Dairy | Full-fat milk, full-fat yogurt, Greek yogurt, and ricotta cheese. | Skim milk, low-fat yogurt, and cream cheese. |
| Nuts And Seeds | Almond, pistachio, walnut, macadamia nuts, and pine nuts. | Cashew nuts. |
| Fats And Oils | Olive oil, avocado oil, rice bran oil, sunflower butter, and almond butter. | Lard, canola oil, and vegetable oil. |
| Herbs And Spices | Cilantro, 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!
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.
You need to know the answer of this question, can corset belt become harmful for your health. The answer is that if you choose your best fit and don’t use the waist trainer more than 5 to 6 hours consistently. These waist trainers are not harmful but helpful to reduce your body fat and to get the dream hour glass body shape.
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