You need to give yourself a break from starving and depriving yourself. Choose an easy-to-follow, nutritional, and low-calorie diet plan instead. You will be more likely to stick with the diet and prevent slow metabolism. Scroll down to check the 7-day diet plan to lose belly fat that includes cheat meals and treats from time to time. You should see definite results after following this plan for 10 weeks. Note: You have to be patient and persistent to see visible results.
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:
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?
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
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 2. Sunflower seeds 3. Citrus fruits 4. 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. Do eggs burn belly fat? Yes, eggs are rich in protein and healthy fat that help you stay full for longer. When coupled with healthy lifestyle choices, they also help burn belly fat by reducing waist circumference and reducing body fat percentage (8). Can green tea reduce belly fat? Yes, green tea helps reduce belly fat, especially visceral fat, as it boosts metabolism (9).
