A Good Diet Plan to Reduce Belly Fat

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 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:

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)

Warm-up – 10 minutes
Kapalbhati
Downward dog pose
Cat and cow pose
Seated forward bend
Surya Namaskar
Savasana – 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

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!

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

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 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.

Frequently Asked 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:

Oats
Sunflower seeds
Citrus fruits
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

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.

Association of Changes in Abdominal Fat Quantity and Quality With Incident Cardiovascular Disease Risk Factors, Journal of the American College of Cardiology, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5599249/
Central obesity, type 2 diabetes and insulin: exploring a pathway full of thorns, Archives of Medical Science, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4495144/
Intra-abdominal fat accumulation is a hypertension risk factor in young adulthood: A cross-sectional study, Medicine, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5106067/
Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese post-menopausal women, Obesity, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3406229/
Strategies to Improve Adherence to Dietary Weight Loss Interventions in Research and Real-World Settings, Behavioral Sciences, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618052/
Reducing Calorie Intake May Not Help You Lose Body Weight, Perspectives on Psychological Science, US National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5639963/
Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats, Journal of Medicinal Food, US National Library of Medicine, National Institutes of Health.
https://pubmed.ncbi.nlm.nih.gov/29091513

Blair Trum1984

A Good Diet Plan to Reduce Belly Fat

7-Day Diet To Reduce Belly Fat

7-Day Diet To Reduce Belly Fat

Day 1 (Monday)

Workout Routine – Day 1 (30 minutes)

Day 2 (Tuesday)

Workout Routine – Day 2 (40 minutes)

Day 3 (Wednesday)

Workout Routine – Day 3 (50 minutes)

Day 4 (Thursday)

Workout Routine – Day 4 (60 minutes)

Day 5 (Friday)

Workout Routine – Day 5

Day 6 (Saturday)

Workout Routine – Day 6 (60 minutes)

Day 7 (Sunday)

Workout Routine – Day 7 (60 minutes)

Which Foods To Eat And Avoid?

How Long Should I Be On The Flat Belly Diet?

Tips To Reduce Belly Fat

Conclusion

Frequently Asked Questions

7 sources

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