Diet Plan To Reduce Belly Fat

A simple 7-day fitness and diet timetable to shed all those extra pounds organically.

If you are looking for an effective belly fat diet plan, we have one for you. Belly fat may lead to many health problems like diabetes, hypertension, and heart disease . Therefore, it is important to maintain a healthy diet plan and exercise . Unfortunately, diet plans and meal prep tend to be restrictive and difficult to follow . Changing this notion requires finding the best diet for you.

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.

In a study conducted with 8,704 US adults, 17.1% of them were on a special diet plan. The study showed that more women were on a special diet than men. The most common special diet plan was a weight loss or low-calorie diet (9.3%).

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.

7-Day Diet To Reduce Belly Fat

The 7-day diet to lose belly fat is low in calories, nutritious, and balanced. You will enjoy a cheat meal on one of the days and work out 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:

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