This 7-day meal plan incorporates these flat belly foods, plus vegetables, whole grains, fruits, healthy fats and protein, in a delicious way, plus resistance band fitness workouts to help you diet to lose belly fat and feel great.
Here is the best diet to lose belly fat in 7 days
Follow this 7-day meal plan to lose inches around your belly.
Getting rid of belly fat isn't just a way to fit into a pair of skinny jeans.
Research shows that people who have less visceral belly fat (the fat that surrounds your organs) have a lower risk of type 2 diabetes and heart disease.
So not only will a belly fat loss diet help you look and feel better, it will also help you avoid dangerous health problems.
While there is no magic food to melt belly fat, studies have shown that certain foods have particular beneficial effects on burning belly fat, such as avocado, artichokes, whole grains, kefir, green tea, eggs, peanuts and chickpeas.
These foods work in different ways to help shrink fat cells and reduce waistline.
Also read: FLAT STOMACH | PILATES FOR WEIGHT LOSS
How to plan your diet to lose belly fat: your weekly meals.
Make Spinach and Artichoke Salad with Parmesan Dressing for lunch on Days 2-5. Store salad in an airtight container and dressing separately in a small container.
Make Greek Omelets Muffins with Feta and Peppers for a quick grab-and-go breakfast on Days 1, 2, 3, and 7. Store in airtight glass containers and reheat in the microwave on high for 20 to 30 seconds when ready to eat. Freeze remaining egg muffins in the freezer.
Prepare the chili lime peanuts and store them in an airtight glass container to keep them fresh for use throughout the week.
Diet to lose belly fat - first day
Belly Fat Loss Diet: Research has shown that eating nuts is associated with a smaller waistline and lower BMI. And the spicy kick you'll find in the chili lime peanut recipe may help boost your metabolism, thanks to capsaicin.
Breakfast (290 calories, 4 g fiber)
- 1 serving of Greek muffin-shaped omelettes with feta and peppers
- 1 medium orange
- 8 oz. green tea
Morning snack (214 calories, 11 g fiber)
- 1 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 teaspoons chia seeds
Lunch (345 calories, 8 g fiber)
- 1 serving of whole wheat vegetarian wrap
Afternoon snack (221 calories, 4 g fiber)
- 1/4 cup lime chili peanuts
Dinner (410 calories, 13 g fiber)
- 2 cups baked vegetable soup
- 1 4-inch whole wheat pita round, toasted and topped with 1/4 cup hummus
Daily total : 1,480 calories, 62 g protein, 153 g carbohydrate, 41 g fiber, 76 g fat, 2,367 mg sodium.
Diet to lose belly fat - second day
Flat Belly Bonus: Chickpeas are a flat belly food with 5 grams of fiber and 5 grams of protein in 1/2 cup. These nutrients fill you up and stabilize your blood sugar levels to keep you satisfied.
Additionally, people who eat chickpeas have a 2-inch smaller waistline than those who don't. Today's Chickpea Pasta with Lemon-Parsley Pesto and Flat-Belly Salad for Dinner feature belly-fat-burning chickpeas and artichokes.
Breakfast (290 calories, 4 g fiber)
- 1 serving of Greek omelettes with muffins, feta and peppers
- 1 medium orange
- 8 oz. green tea
Morning snack (214 calories, 11 g fiber)
- cup of low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 teaspoons chia seeds
Lunch (324 calories, 4 g fiber)
- 1 serving of spinach and artichoke salad with parmesan vinaigrette
- Afternoon snack (46 calories, 2 g fiber)
- 1 1/2 cups air-popped popcorn with 1 teaspoon Italian seasoning
Dinner (630 calories, 12 g fiber)
- 1 3/4 cups chickpea pasta with lemon-parsley pesto
Meal Prep Tip: Save 1 cup of pan-roasted root vegetables (from tonight's dinner prep) for dinner on Day 4.
Daily total : 1,504 calories, 62 g protein, 122 g carbohydrate, 33 g fiber, 92 g fat, 1,940 mg sodium.
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Diet to lose belly fat - third day
Flat belly bonus: Green tea contains compounds called catechins that may protect against obesity. Plus, the caffeine slightly boosts your metabolism. Add a cup or two of green tea to your daily routine, like we do in this meal plan, to reap even more of its benefits.
Breakfast (290 calories, 4 g fiber)
- 1 serving of Greek muffin-shaped omelettes with feta and peppers
- 1 medium orange
- 8 oz. green tea
Morning snack (210 calories, 4 g fiber)
- 1 medium banana
- 1 tablespoon peanut butter
Lunch (324 calories, 4 g fiber)
- 1 serving of spinach and artichoke salad with parmesan vinaigrette
Afternoon Snack (159 calories, 11 g fiber)
- 1/2 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 teaspoons chia seeds
Dinner (446 calories, 10 g fiber)
- 1 portion of chickpea curry
- 1 wholemeal pita bread (6 inches)
Evening snack (103 calories, 3 g fiber)
- 1 serving (2 rings) of apple "fritters"
Daily total : 1,526 calories, 58 g protein, 163 g carbohydrate, 35 g fiber, 77 g fat, 1,858 mg sodium.
Diet to lose belly fat - fourth day
Flat belly bonus: Lentils, which are high in fiber, feed healthy gut bacteria and keep things moving smoothly in your gut to prevent bloating and constipation. And adding leafy greens (like we did for dinner tonight) helps you take in fewer calories without increasing hunger. According to one study, vegetables are the number one food for weight loss.
Breakfast (380 calories, 10 g fiber)
- 1 serving of Matcha Green-Tea Latte
- 1 serving of Avocado Bagel
- 2 kiwis
Morning snack (113 calories, 1 g fiber)
- 1/2 serving (1 muffin) Greek omelettes with feta and peppers in muffin tins
Lunch (324 calories, 4 g fiber)
- 1 serving of spinach and artichoke salad with parmesan vinaigrette
Afternoon snack (221 calories, 4 g fiber)
- 1/4 cup lime chili peanuts
Dinner (453 calories, 14 g fiber)
- 1 serving of Roasted Root Vegetables and Greens on Spiced Lentils
Daily total : 1,491 calories, 65 g protein, 130 g carbohydrate, 32 g fiber, 86 g fat, 1,753 mg sodium.
Diet to lose belly fat - fifth day
Flat Belly Bonus: Oats are a powerful whole grain that’s high in fiber. People who swapped refined grains for whole grains (like oatmeal and brown rice) lost belly fat. Today’s easy breakfast recipe delivers a healthy dose of this healthy grain in the form of a delicious muesli.
Breakfast (490 calories, 18 g fiber)
- 1 cup of kefir
- 3/4 cup unsweetened muesli
- 3/4 cup raspberries
- Top kefir with muesli and berries.8 oz green tea
Morning snack (113 calories, 1 g fiber)
- 1/2 serving (1 muffin) Greek omelettes with feta and peppers
Lunch (324 calories, 4 g fiber)
- 1 serving of spinach and artichoke salad with parmesan vinaigrette
Afternoon Snack (95 calories, 4 g fiber)
- 1 medium apple
Dinner (497 calories, 8 g fiber)
- 1 serving spaghetti squash and chicken with avocado pesto
Daily total : 1,519 calories, 77 g protein, 152 g carbohydrate, 35 g fiber, 76 g fat, 1,449 mg sodium.
Diet to lose belly fat - sixth day
Flat belly bonus: People who eat avocado regularly are more likely to have a smaller waistline. It's true that avocados are high in fat, but it's the good fats that keep your heart healthy and keep you full.
Breakfast (296 calories, 6 g fiber)
- 1 serving of Matcha Green-Tea Latte
- 1 serving of avocado toast
Morning snack (113 calories, 1 g fiber)
- 1/2 serving (1 muffin) Greek Omelette Muffin with Feta and Peppers
Lunch (360 calories, 13 g fiber)
- 1 serving of white bean and vegetable salad
- Morning snack (210 calories, 4 g fiber)
- 1 medium banana
- 1 tablespoon peanut butter
Dinner (532 calories, 5 g fiber)
- 1 portion of Shrimp
- 1 cup cooked brown rice topped with 1 tsp chopped parsley
- 1 serving of steamed broccoli, tossed with 2 teaspoons of olive oil and seasoned with a pinch of salt and pepper.
Daily total : 1,512 calories, 73 g protein, 156 g carbohydrate, 29 g fiber, 70 g fat, 1,666 mg sodium.
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Diet to lose belly fat - seventh day
Flat belly bonus: The protein in eggs can help you slim down and build muscle. Consuming quality protein—just 10 grams—with meals throughout the day is linked to a smaller waistline.
Breakfast (290 calories, 4 g fiber)
- 1 serving of Greek muffin-shaped omelettes with feta and peppers
- 1 medium orange
- 8 oz. green tea
Morning snack (200 calories, 5 g fiber)
- 1 medium apple
- 1 tablespoon peanut butter
Lunch (230 calories, 11 g fiber)
- 1 serving of white bean and avocado toast
Afternoon Snack (186 calories, 11 g fiber)
- 3/4 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 teaspoons chia seeds
Dinner (605 calories, 8 g fiber)
- 1 serving of chicken
- 1 cup cooked brown rice
- 1/2 tsp dried oregano
Daily totals : 1,510 calories, 84 g protein, 174 g carbohydrate, 40 g fiber, 60 g fat, 1,704 mg sodium.
How to Get Rid of Deep Belly Fat?
You need some visceral fat. It acts as a shock absorber around your organs.
But if you have too much, you're more likely to develop high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.
Fat doesn't just sit there. It's an active part of your body, making lots of nasty substances.
If you gain too much weight, your body starts storing fat in unusual places. With the increase in obesity, you have people whose usual fat storage areas are so full that fat is deposited in the organs and around the heart.
4 Steps to Beat Belly Fat
There are four keys to controlling belly fat: exercise, diet, sleep and stress management.
1. Exercise: Vigorous exercise burns all fat, including visceral fat.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough to make you sweat and breathe harder, with your heart rate faster than usual.
To get the same results in half the time, increase your pace and do vigorous exercise, such as jogging or walking. You should do this for 20 minutes a day, 4 days a week.
Jog, if you're already fit, or walk briskly on a treadmill if you're not ready for jogging. Vigorous exercise on stationary bikes and elliptical or rowing machines is also effective.
Moderate activity, which involves increasing your heart rate for 30 minutes at least three times a week, is also helpful. It slows down the gain of visceral fat. But to eliminate visceral fat, you may need to step up your workouts.
Rake leaves, walk, garden, go to Zumba, play soccer with your kids. You don't have to go to the gym.
If you are not currently active, it is a good idea to consult your doctor before starting a new fitness program.
2. Diet: There is no magic diet for belly fat.
But when you lose weight, no matter what diet, belly fat usually goes away first.
Getting enough fiber can help. Research shows that people who eat 10 grams of soluble fiber per day, without any other dietary changes, accumulate less visceral fat over time than those who don’t.
It's as simple as eating two small apples, a cup of green peas or half a cup of beans.
Even if you don't change the rest of your diet but switch to a higher-fiber bread, you may be able to maintain your weight better over time.
Learn more: KETOGENIC DIET | LOSE WEIGHT IN 24 HOURS ANTI-DISEASE
3. Sleep
Getting enough sleep helps. In one study, people who slept 6 to 7 hours a night gained less visceral fat over 5 years than those who slept 5 hours or less a night or 8 hours or more a night. Sleep may not be the only thing that matters, but it's part of the picture.
4. Stress
Everyone experiences stress. How you handle it matters. The best things you can do are relax with friends and family, meditate, exercise to let off steam, and seek counseling. This will make you healthier and better prepared to make good choices for yourself.
If you only had time to do one of these things, exercise would probably have the most immediate benefits, since it addresses both obesity and stress.
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