What is the best diet meal plan for losing belly fat? Lose Belly Fat With the Right Diet and Exercise. The belly fat diet plans given in our program will make it possible for everyone to shed belly fat. A belly fat diet could be started very easily since there are not a lot of time constraints involved when it comes to what you’ll eat each day.
7-Day Diet Plan To Reduce Belly Fat By Expert Nutritionists
7 Days Diet Plan to Reduce Belly Fat
Healthy eating habits are essential for a fit body and a sound mind. Diet modifications should be made to reduce belly fat and lose overall weight.
The best part is that this is a healthy Indian diet plan to reduce belly fat, which means the diet is both doable and sustainable by the Indian population.
Breakfast Meal Plan
Breakfast is the most important meal of the day, and it must not be skipped. After a satisfying breakfast, you can have some healthy and light mid-morning meals. A bowl of fruit salad or sprouts would be wholesome.
Check out our recommended breakfast plans for 7 days of the week below.
| MONDAY | 1 STUFFED MULI/ CAULIFLOWER PARATHA + CURD (2NOS.) |
|---|---|
| Tuesday | 2 Idlis/ 1 mung chila + A bowl of sambar + A small bowl of Red Chill Chutney + boiled egg white (2 nos.) |
| Wednesday | 2 Brown bread veg sandwich + + 1 Banana/ Pear/ Papaya |
| Thursday | A Medium bowl of Barley Porridge/Oats + Boiled egg white/sprouts cooked (3tbsp) |
| Friday | A Medium bowl of Oats / Cereals + A small bowl of fresh fruits |
| Saturday | A Medium bowl of Oats / Cereals + A small bowl of fresh fruits |
| Sunday | 1 Dosa + A bowl of pumpkin sambar + A small bowl of coriander chutney + A glass of cucumber and carrot Juice |
Lunch Meal Plan
Lunch should be of moderate quantity and wholesome. A typical healthy lunch that our nutritionist recommends is a bowl of brown rice with some paneer or chicken, 2 chapatis with sabzi and buttermilk.
Below, we offer some healthy lunch options.
Here are our recommended lunch plans for 7 days of the week.
| MONDAY | 2 MISSI ROTIS OR PALAK TILWALA BROWN RICE (1 BOWL) + A SMALL BOWL OF PANEER MAKHNI + A SMALL BOWL OF CAPSICUM SALAD |
|---|---|
| Tuesday | 1 Small bowl of Brown rice + 1 bowl matki amti curry / a small bowl lean meat/fish preparation (low oil) + Mixed veg salad |
| Wednesday | 1 Small bowl of roasted chicken and veggies salad + 2 Wheat Rotis + Mix veg curry + A small cup of low-fat yogurt |
| Thursday | 1 Plate of Paneer tikka kabab + brown rice veg pulao (1 bowl) + Raita |
| Friday | 1 Medium bowl of poha + a plate of fish fry + 1 Roti + A small bowl of salad |
| Saturday | 1 Medium bowl of Steamed brown rice + A bowl of veggie salad + Lauki ki sabzi + Dal curry or egg white omelet |
| Sunday | 1 Bowl of Veg Khichdi + 1 small bowl of Veg Raitha |
Evening Snacking Meal Plan
Evenings are the time when many tend to eat unhealthy foods and give in to temptations due to hunger and ‘evening chai’.
But in order to reduce belly fat, you have to be conscious of what you eat. A cup of green tea with some steamed corn can be a good combination for a healthy snack. Here we bring you some healthier evening snack options.
Here are our recommended evening meal plans for 7 days of the week.
| MONDAY | 1 CUP GINGER TEA + 2 WHOLE WHEAT LOW ON OIL KHAKRA |
|---|---|
| Tuesday | 1 cup Green tea + Steamed Corn (3tbsp) |
| Wednesday | 1 cup Green tea + bowl of Sprouts chat |
| Thursday | 1 glass Fresh Strawberry smoothie |
| Friday | A glass of Buttermilk and 1 Khakra/khandvi |
| Saturday | A cup of fat-free, flavor free yogurt + 2 flax sesame ladoo |
| Sunday | A glass of whey protein shake + A small bowl of amaranth and raisin mix |
Dinner Meal Plan
Finally, the day comes to an end and we should be eating healthy before going to bed. A quick tip here would be to avoid your frequent trip towards your fridge to look for snacks, that can really hamper your diet to reduce belly fat.
According to our experts, dinners should be kept light and it is better to eat some vegetable salad or some healthy soup bowl.
For more healthy dinner options, check out the diet plans below.
| MONDAY | 1 VEG UTTAPAM + MINT CHUTNEY (3 TSP) + GREEN SOUP (1 BOWL) |
|---|---|
| Tuesday | 1 Ragi Roti + chole masala + Mixed vegetable Salads (1 bowl) |
| Wednesday | 1 bajra roti + a small bowl of pepper dal curry/paneer gravy + mixed veg soup (1 bowl) |
| Thursday | Paneer Frankie + cucumber sprouts salads (1 bowl) Tomato soup (1 bowl) |
| Friday | 1 small bowl of Veg ragi semiya or ragi ball + A small cup of sambar + Mixed peppercorn salad (1 bowl) |
| Saturday | 1 palak wheat roti + usual curry + 1 bowl of Mixed veg salads |
| Sunday | Boiled or baked sweet potato + 2 pieces boiled fish/paneer tikka + lentil and tomato soup |
Our Dietitian Recommended Diet Plan
If all that seems a bit too much for you to do, here’s a short and handy diet chart by our expert dieticians that you can download, print and paste in your kitchen:-
Super Foods to Reduce Belly Fat
Now that you have the perfect yet easy diet plan to reduce belly fat, here’s a list of superfoods that you can include in your diet to make the process even better and tastier :
1. Avocado
Avocado contains a digestive enzyme called lipase. This enzyme breaks down the fat and helps with digestion.
2. Yogurt
Yogurt is yummy, and our go-to quick bite for a cup full of protein. Researchers found that yogurt is rich in amino acids and phenylalanine, which trigger hormones to make you feel satiated for a long time hence reducing the appetite. It also boosts the immune system.
3. Pumpkin Seeds
Pumpkin seeds are rich in essential nutrients like protein, fiber, zinc, and potassium. These nutrients help in muscle development and restoration; as a result, your body stores less fat.
A study concludes that dietary fiber intake, independently of macronutrient and caloric intake, promotes weight loss and dietary adherence in adults with overweight or obesity.
Healthy detox diet for weight loss
After the intervention with the detox diet for weight loss, a slight shift in their BMI was witnessed; the overweight category increased by 11.1 percent in male clients along with a reduction in the severely obese category from 22.2 percent to 16.7 percent.
This detox cleansing was further followed by a one-month diet program in which 2.8 percent of men subjects shifted to the normal BMI category (<24.9) which was not existing at the initial stage.
The metabolism varies individually as well as on the basis of gender.
As men have more lean muscles which are metabolically more active and therefore, their metabolism, the pattern of energy expenditure varies. This should be considered during any detox diet for a weight loss program to assure its healthy approachability.
The study reflects the efficacy of Superfoods and the diet plan which can ensure a healthy lifestyle ahead by reducing the risk of metabolic disorders like hypertension, diabetes mellitus, and Cardiovascular diseases besides making your body free from harm-causing toxins and chemicals as well.
1200-calorie diet plan to reduce belly fat
Sticking to a 1200-calorie diet plan can also help belly fat reduction. However, while following the diet, one should ensure that they include all the food groups and eat nutritious foods. Below we share a 1200-calorie diet plan to lose belly fat.
Disclaimer: Possible does not encourage calorie counting and strongly advises against it since all calories are not the same. We encourage healthy and nutritious eating and urge our readers to eat foods that are wholesome and nutrient-rich. Before adopting a calorie-based diet, one should be aware of its pros and cons and should absolutely discuss with a dietitian/healthcare professional to prevent side effects.
Conclusion
As mentioned, losing belly fat is not an easy feat. A doable and wholesome diet is needed to execute it. As much as diet, exercise is also very essential for losing belly fat. Indulge in activities like crunches, leg raise, plank, etc. These exercises will target the core, which will help reduce belly fat. Coupling these exercises with cardio exercises will make it even more useful.
Exercise regularly and follow the given diet plan to reduce belly fat. You will see that flab melting away within a few weeks.
Frequently Asked Questions
1. What is the best diet plan for losing belly fat?
A: Try implementing a wholesome bowl of fruits or sprouts after a satisfying breakfast meal. For lunch, keep your meal in a moderate quantity and wholesome. A typical healthy lunch that our nutritionist recommends is a bowl of brown rice with some paneer or chicken, 2 chapatis with sabzi and buttermilk.
Besides this, a cup of low-fat milk with turmeric and cinnamon can also aid with good sleep. A cup of green tea with some steamed corn can be a good combination for a healthy snack during evening high tea. Avoid your frequent trip to your fridge to look for snacks that can hamper your diet to reduce belly fat after dinner. According to our experts, in your diet plan for losing belly fat, dinner should be kept light and it is better to eat some vegetable salad or some healthy soup bowl.
Sometimes stress can also affect the belly, which is why yoga in the morning, right after waking up is quite important or take anti-inflammatory drinks throughout the day.
2. Can you lose stomach fat in 7 days?
A: Even though the belly is one of the most stubborn areas to lose fat, studies conducted among our clients have proved that belly fat can be reduced with a healthy diet and regular moderate exercise at home, but it is important to remember that consistency and positive behaviour is important at the same time.
3. What are the 5 foods that burn belly fat?
A: Here are a few foods that burn belly fat fast Yoghurt, avocado, pumpkin seeds, broccoli, beans. You can even try homemade herbal teas, cinnamon turmeric water or milk, mint lemon juice, aloe vera drink, amla drink, etc.
4. What is the best way to reduce belly fat and flatten your stomach?
A: If our body has a depletion of nutrition then our body shows symptoms like weight gain, obesity, weight loss, etc. We fulfil our body’s nutrition with a proper diet and a balance of micro and macronutrients of our body which helps in achieving results and goals.
5. How can I reduce my belly fat fast?
A: As much as diet, exercise is also very essential for reducing belly fat fast. Indulge in activities like crunches, leg raise, plank, etc. These exercises will target the core, which will help reduce belly fat. Coupling these exercises with cardio exercises will make them even more useful. Exercise regularly and follow the given diet plan to reduce belly fat. You will see that flab melting away within a few weeks.
6. What is the 7-day diet plan?
A: The 7 Day diet plan is demo plan which aims in letting the clients see the minor results in 7days. This is possible only through consistency and and efforts put in by the client to reach their desired weight goals. A diet that is doable and sustainable for the indian population is followed.
Belly Fat Is Dangerous. Here’s How to Get Rid of It.
Guys who carry extra weight in their bellies don’t need another article berating them for their physical condition — they’re quite aware of what they look like, thank you, and many have developed enough self-confidence to not care.
What they (or, potentially, you, since 33.7 percent of US adults can be classified as obese) should know is that there are some legitimate medical reasons to consider losing some of that weight, specifically from the gut. There’s more cause to be concerned than how you look in the mirror.
Belly fat is is different from fat elsewhere in your body. The extra weight some people carry around their waists, arms, and love handles isn’t the same — that’s subcutaneous fat, which sits beneath the skin and is relatively harmless, according to Harvard Medical School. The stuff in your belly, visceral fat, lodges deeper down, around your abdominal organs. It’s metabolically active tissue that actually functions like a separate organ, releasing substances into the rest of your body that, in excess, can increase your risk of disease.
Yeah, you got it: Your own belly could be poisoning you.
Gut-Check Time
The notion that abdominal obesity is the most dangerous kind isn’t new. Back in the 1940s, the French physician Jean Vague observed that some obese patients had normal blood chemistry, while some moderately overweight patients showed serious abnormalities that predisposed them to heart disease or diabetes. Almost always, the latter patients carried their fat around their middles. And, almost always, they were men.
Multiple studies since then have shown that belly fat can be an insidious threat, not just the harmless byproduct of a sedentary lifestyle or genetic predisposition. It’s a sign that your body chemistry is out of whack.
There are a number of substances your larger belly secretes to your heart, liver, and other vital organs. Among them:
• Free fatty acids. Released directly to the liver, they impair your ability to break down insulin, which over time can lead to diabetes.
• Cortisone. High levels of this hormone are associated with diabetes and heart disease.
• PAI-1. This blood-clotting agent increases your risk of heart attacks and strokes.
• CRP. This protein inflames blood vessels, making them more susceptible to artery-clogging plaque.
The upshot of all these chemicals floating around is big trouble for big-bellied guys. In a study at the University of Alabama at Birmingham, researchers took 137 men of all ages and sizes and used seven different measurements to determine their risks of cardiovascular disease. The single best sign of multiple heart-disease risks? No, it wasn’t the guys’ family histories or their cholesterol profiles. It was the amount of abdominal fat they carried.
By the way, heart disease, diabetes, and cancer are only three of the ways belly fat can ruin your health. If you count them all up, you’ll find at least 39 different diseases associated with abdominal obesity.
If you’re looking to cut some of that dangerous belly fat after learning about the risks, never fear. Follow this advice, and you’ll start losing the pounds — and the dangers from visceral fat — once you can make it your daily routine.
The Food Plan
Diets generally fail for one of two reasons: Either they’re too restrictive about the kind of food you put in your belly, or they too frequently leave you feeling as if you haven’t put any food in your belly. In either case, it’s usually not long before you break from the plan and go back to your old bad habits.
You won’t be sabotaged by either of those problems with the Belly-Off Program Diet, which was created for us by the trainer and nutritionist Thomas Incledon, Ph.D., R.D. Incledon built our program around three simple weight-loss principles built around the three types of macronutrients:
Pack In The Protein
If you want to shrink your gut, get enough protein in your diet. In this case, about 25 percent of calories. Why? For starters, protein makes you feel full and helps you build muscle (which increases metabolism, thereby making it easier to lose weight). Just as important, high-protein diets have been shown to be the best way of attacking belly fat. In one study, published in the International Journal of Obesity, Danish researchers put 65 people on either a 12 percent protein diet or a 25 percent protein diet. The low-protein dieters lost an average of 11 pounds, which isn’t bad. But the high-protein subjects lost an average of 20 pounds–including twice as much abdominal fat as the low-protein group.
Fat Isn’t All Bad
Get enough fat — about 30 percent of your calories. First, fat helps you feel more full between meals, slowing your appetite. Second, it provides essential fatty acids needed for optimal health. Above all, fat makes you feel that you’re eating real food, not starving in the land of plenty.
Count Up The Carbs
If you get enough protein and fat, your total calorie intake should take care of itself. Because you feel full, you won’t binge on a can of Pringles and blow your calorie count for the day. The remaining 45 percent of calories in our plan comes from carbohydrates — enough to give your palate a full range of tastes and your body a combination of fast- and slow-burning fuel.
How To Use The Diet
The meals shown here are “templates” that you can vary any number of ways to please your tastebuds and avoid eating the same old thing every day. Follow them and you’ll get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace. (Don’t worry about hitting the numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back a little during dinner.)
Breakfast
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Whole grain cereal or oatmeal (1 1/4 c)
Fat-free milk (2 c)
Almonds or other nuts (4 Tbsp)
Raisins (2 Tbsp)
Total: 591 calories, 29 grams (g) protein, 78 g carbohydrates, 18 g fat
Lunch
Sandwich made with whole grain bread (2 slices)
Lunchmeat or canned tuna (5 oz)
Reduced-fat cheese (1 slice)
Tomato (2 slices)
Mayonnaise (1 Tbsp)
Carrot (1)
Orange juice (1 cup)
Total: 666 calories, 41 g protein, 71 g carbohydrates, 25 g fat
Dinner
Meat (pork, chicken, or turkey breast, lean beef, seafood) (5 oz)
Salad (1 c)
Dressing (2 Tbsp)
Dark green vegetable (1 c)
Starch (bread, potato, pasta, rice) (1 slice or 1 c)
Fruit (3/4 c)
Total: 379-953 calories, 23-53 g protein, 33-109 g carbohydrates, 12-43 g fat
Floater Meal (may be split into two snacks)
Whole grain bread (2 slices)
Peanut butter (2 Tbsp)
Fat free milk (2 c)
Apple (1 medium)
Total: 629 calories, 31 g protein, 83 g carbohydrates, 20 g fat
Changing your diet alone can have a major effect on your belly fat — but to help you along the way, you’re going to want to get active. The combination of diet and exercise is still the best ticket to permanent gut reduction, especially if you start building new routines based around an overall healthier lifestyle.
So what’s the best kind of exercise for losing your gut? The short answer is any kind that you’ll actually do. But some research suggests that for many guys, particularly big guys with big bellies, weight lifting may be the best way to lose weight.
A 2014 Harvard study found that men who did twenty minutes of daily weight training had less of an increase in age-related abdominal fat compared with men who spent the same amount of time doing aerobic activities, and other studies have shown similar levels of success when guys hit the gym to cut down on fat. The implication: Guys can cut belly fat most efficiently with weight training.
Consistency is key in the weight room. Try to stick to a plan that has you exercising at least three days a week, using as many compound movements (think squats, presses, and deadlifts) as possible. There are tons of great fat burning exercises to choose from — or you can begin by trying this simple interval routine.
And just because you’re focusing on the weight training, that doesn’t mean you should totally ditch a cardio routine — just make sure you’re not mindlessly logging miles on the treadmill. Interval-based HIIT and Tabata-style workouts torch fat, and they can be accessible for beginning exercisers.
Make sure to program your cardio exercise in with your weight training the right way, though — a 2017 study found that performing cardio and weight training workouts on alternate days was far more effective for burning belly fat than stacking the workouts on top of each other in the same session. Put the two together, and watch that unhealthy midsection shrink.
8 FOODS TO AVOID TO LOSE BELLY FAT & TIPS TO STAY FIT
We all have that specific spot in the body where we can’t get rid of that excess belly fat, no matter how many crunches, how long we plank, and how many leg lifts we perform. This stubborn belly fat may depend on your body shape or genes.
Extra abdominal fat doesn’t only make it tough to fit into your favorite skinny jeans but also comes with health risks. More belly fat is associated with an increased risk of cardiovascular disease and metabolic disruption.
Unfortunately, your diet has something to do with the build-up of fat cells on your belly. Certain foods and their nutritional value have been linked with the development of unwanted belly fat. Hence, knowing the foods to avoid when trying to lose belly fat will help you achieve a flat tummy and walk you through weight loss.
Here are the eight foods to limit when burning belly fat:
8 Foods to Avoid to Lose Belly Fat
To burn belly fat, start by avoiding unhealthy foods. No worries, we’ve compiled the list of foods to avoid when losing belly fat while helping you towards a healthy eating lifestyle.
Dairy
Some people suffer lactose intolerance without knowing it. Lactose intolerance is a common digestive issue where your body digests milk products abnormally. Common symptoms of this condition include diarrhea, gas, and bloat.
One great remedy is to avoid cow’s milk and drink lactose-free milk instead. Moreover, try to limit your cheese and yogurt intake. Doing so promotes a better digestive system and reduces belly fat.
Alcohol
Have you heard the term “beer belly”? Well, it turns out that drinking alcohol can lead to increase body fat, particularly in the stomach. There’s an article on HealthCanal.com that showed the link between lifetime alcohol consumption with weight gain.
However, it doesn’t mean that you can no longer enjoy a glass of wine or a mug of beef after dinner. When drinking any alcohol, moderation is the key. Beers are heavy in calories and have low nutrients. Neither beer will not reduce stomach fat nor improve your overall health.
Sodas
Aside from alcohol, sugary beverages, such as sodas, contribute to increased belly fat. They are included in the list of empty calories since they contain no significant nutrients but are high in calories.
Moreover, drinking added sugar could result in poor health and excess weight. Hence, whenever you want something to drink, opt for water as your beverage of choice, especially if you experience difficulty losing weight and avoid sugar crashes.
Or you can look for diet soda or diet soft drinks if you can’t cut down on soda immediately.
Potato chips
Cutting out unhealthy snacks, especially salty potato chips, is a great way to help you shift tummy fat. These snacks are loaded with unhealthy hydrogenated oils contributing to increased cholesterol and heart disease.
In addition, they are packed with sodium, which adds excess weight since it retains water. If you really love potato chips, we suggest looking for low-fat potato chips so that they will not hinder your weight loss journey.
White bread and pasta
When trying to lose weight, avoid eating these foods as they contain wheat flour that has been refined. The refined wheat flour is rich in simple carbohydrates and calories but doesn’t have other essential nutrients, such as fiber and protein, which only increases belly fat.
When implementing a weight loss healthy diet, it’s better to eat whole grain pasta and bread. This is more advisable since these foods are rich in fiber and other nutrients, healthily filling the stomach.
Processed foods
Research shows that processed meats, such as sausages, bacon, pepperoni, and deli meats, have some significant drawbacks for health. Not only does it promote colon issue and increase breast cancer risk, but it can add inches to your waistline.
Multiple studies showed that a diet low in processed meats and other processed foods helps prevent visceral fat accumulation.
Fried foods
Whatever fried food it is, be it french fries or fried chicken, it’s not doing anything good to your body. We love to indulge in greasy fast foods; however, they actually lead to weight gain and unhealthy cholesterol levels.
Hence, avoiding such foods not just for a flat tummy but for lifelong improved overall health.
Sweetener and added sugars
Tasty sweet snacks might feel good for a moment but will leave you zapped with energy and encourage you to crave more.
One common sweetener is high fructose corn syrup, which can wreak havoc on your blood sugar levels, accumulating belly fat storage and elsewhere. Consider ditching added sugars and opt for natural sweeteners like honey and maple syrup.
Healthy Foods to Include in Your Diet
Having discussed the foods to avoid when losing belly fat, it’s necessary to know the foods that are suitable for consumption to achieve your ideal body weight.
- Eggs: The protein found in eggs helps build muscle and burn fat.
- Avocados: It contains dietary fat that helps prevent the body from storing fat in the stomach region.
- Nuts: According to Gym Membership Fees, nuts contain antioxidants, fibers, and different vitamins and minerals. Certain nuts, including cashew, hazelnut, pistachios, pecans, and many more, can help reduce body mass index and cholesterol levels.
- Lentils: These are plant-based proteins filled with essential minerals, vitamins, and antioxidants that help improve digestion.
Tips to Getting Rid of Tummy Fat
Here are some tips that can help reduce excess abdominal fat:
Do aerobic exercise
Doing aerobic exercise is an effective way to improve health and burn calories. It is one of the most effective forms for reducing belly fat, but incorporating it with high-intensity exercise is more beneficial.
On the other hand, some people include dietary supplements in their diet and exercise. However, there are some things you need to know before trying any supplement. It’s best to consult with your doctor before taking any weight loss supplements for the best results.
Eat plenty of soluble fiber
Studies show that this type of fiber promotes weight loss by helping you feel full most of the time, so you eat less. When this happens, it can lessen the number of calories your body absorbs, leading to weight loss.
Cut back on refined carbs
Refined carbs don’t only contain very little vitamins and minerals but make you gain weight. You don’t have to follow a strict low-carb diet. Simply replace refined carbs with unprocessed starchy carbs that can reduce belly fat and improve metabolic health.
Summary
Now that you know the foods to avoid when losing belly fat, it would be simple to create a diet plan to help you achieve that flat tummy. But aside from food, assess your lifestyle if it contributes to stubborn belly fat, including lack of sleep or too much stress.
Take note that weight loss requires effort, commitment, and perseverance. It doesn’t happen in a day or week. Nevertheless, adopting these healthy eating habits can help you achieve your ideal body mass index and will surely help you shed those extra pounds on your waist.