7 Day Flat belly diet - The Perfect Weight Loss Tips
1) Chuck that C.R.A.P. out of your body
Wondering what C.R.A.P. is? Well, it is a group of food that
does no good to your body. C for caffeine, R for refined sugar, A for alcohol
and P for processed food. If you remove these four food groups from your life,
you can live your dream of a flat belly. One of the biggest enemies of a flat
stomach, these groups cling to your bodies and make it difficult for you to
lose fat.
2) Treat yourself
You are already doing good by resisting unnecessary food
cravings but a mere treating won't do any harm. Enjoy a cheat meal once a week,
be it creamy pasta, chocolate fudge or anything delightful, it will actually
help you speed up your metabolism.
3) Go for fish-oil supplements
Found in sardines and salmons, fish oil is a bliss food.
Loaded with omega-3 fatty acids, which are essential for everyone, it should
definitely be included in your diet. If not consumed directly, there are a lot
of fish oil supplements available in the market too. These supplements help in
burning fat, thus, leading to a flat belly.
4) Never skip breakfast
We all know the importance of a healthy breakfast and there
is a reason it is called one of the most important meals of the day. Breakfast
should be consumed within an hour of waking up and should be containing all the
essential nutrients our body requires.
5) Avoid eating after 8pm
"Eat breakfast like a king, lunch like a prince, and
dinner like a pauper". Dinner is something, which should be as light as
possible because it is that time of the day when your digestive system is preparing
to shut down. So avoid eating after 8 pm so as to give your body enough time to
digest.
8 Food Swaps that will flatten your belly in a week
Mere swapping some food items with their healthy versions
can actually change your life. It can help you in getting a flat belly with
less effort. Try the following pointers and notice the difference on your own.
1) Say bye-bye to fizzy drinks
When we talk about fizzy drinks, the only thing it brings
along with it besides taste is gas. These carbonated drinks actually fatten
your belly. To prevent yourself from those unnecessary fats, swap them with
flat drinks like green teas and juices.
2) Ditch raw vegetables
Vegetables are extremely healthy and must be included in
your diet. But your body struggles to break it down when it is eaten raw. So
it's better to have steamed veggies instead of eating them raw. It'll cut the
extra efforts your stomach and gastrointestinal tract have to undergo in order
to break those vegetables down.
3) Cut the salt
Water retention induces a puffed belly. And as salt is
something which is attracted to water, it contributes in gaining extra fat. To
avoid this unnecessary fat, switch to salt-free seasonings like cayenne pepper
and notice the difference on your own.
4) Probiotic yogurt
Bacteria present in the gut have a very crucial role in the
digestion of food. Its imbalance can actually disrupt the digestion system
leading to a puffed belly. Indulge in probiotics like Greek yogurt in order to
meet those sugar cravings without gaining extra pounds. It helps in improving
intestinal mobility and thus eases digestion.
5) Drink more fluids
Fluids are essential for a healthy body. Especially when it
comes to bloating, hydrating really helps. And what better fluid can there be
than water? Drink at least 8 glasses of water to get a healthy bloat-free body
to substitute those sugary drinks.
6) Avoid the gum
Some people have a strange habit of chewing something or the
other all day long. For meeting this craving of chewing, they often end up
eating gums, which do no benefit to the body at all. An amazing swap is to try
munching on dry fruits like almonds, which will actually be beneficial to your
body and provide it with those necessary nutrients at the same time.
7) Chuck the carbs
Our muscles are habitual of storing a kind of carbohydrate
known as glycogen. This stored carbohydrate is only consumed when our body does
some extra exercise. When we get rid of carbs, we can actually access this
stored fuel and consume it off. For this avoid consuming carbs after lunch and
substitute with low-carb food so that no new fat is stored.
8) Eat your fiber
Fiber is amazing when it comes to helping digestion. Organic
fiber cereals actually prevent constipation and help you get that flat stomach
quickly if consumed regularly in breakfast. Substitute high fiber oats with any
traditional cereal and that flat belly isn't far.
Food Plan
Sticking to a meal plan besides working out is of equal
importance. Follow this diet plan for 7 days and notice the difference on your
own. It's suggested to start on a weekend so that you have time for yourself to
be prepared.
Day 1
Breakfast: Omelette made with three egg whites and filled
with 75g chopped mixed peppers and a handful of spinach
Mid-morning snack: 100g chicken with ½ red pepper, sliced
Lunch: One grilled chicken breast, mixed salad leaves, red
peppers, green beans and ¼ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with ¼ cucumber,
sliced
Dinner: 100g grilled chicken breast with steamed broccoli
Day 2
Breakfast: Baked chicken breast with a handful of stir-fried
kale
Mid-morning snack: 100g turkey breast and ½ green pepper,
sliced
Lunch: Baked haddock fillet with mixed green salad, with ½
tbsp olive oil
Mid-afternoon snack: 100g turkey breast with 75g steamed
broccoli
Dinner: One salmon steak with chopped dill and steamed green
beans
Day 3
Breakfast: 100g smoked salmon, plus spinach
Mid-morning snack: 100g chicken breast with ½ yellow pepper,
sliced
Lunch: One grilled chicken breast with garden salad and ½
tbsp olive oil
Mid-afternoon snack: 100g turkey slices with ¼ avocado
Dinner: One grilled lamb steak (or two cutlets); steamed
broccoli and spinach
Day 4
Breakfast: Scrambled eggs (one whole, two whites), tomatoes,
green beans
Mid-morning snack: 100g turkey slices with ¼ cucumber,
sliced
Lunch: Baked cod fillet with salad, tomato, spinach and ½
tbsp olive oil
Mid-afternoon snack: 100g chicken breast with ½ grilled
courgette
Dinner: 100g chicken breast stir-fry made with ½ tsp oil and
green veg
Day 5
Breakfast: 200g turkey breast with ¼ avocado and ¼ cucumber,
sliced
Mid-morning snack: Two hard-boiled eggs with ½ red pepper,
sliced
Lunch: 150g grilled prawns with a green salad and tomatoes,
½ tbsp olive oil
Mid-afternoon snack: 100g turkey breast with five almonds
Dinner: 100g chicken breast with steamed broccoli
Day 6
Breakfast: One grilled haddock fillet with roasted peppers
and courgettes
Mid-morning snack: 100g chicken with one tomato, sliced
Lunch: 150g turkey with green salad, steamed broccoli and ½
tbsp olive oil
Mid-afternoon snack: 100g chicken with five pecan nuts
Dinner: 150g-200g steak served with steamed green beans and
broccoli
Day 7
Breakfast: Three-egg-white omelette, grilled tomatoes and
steamed spinach
Mid-morning snack: 100g turkey with five Brazil nuts
Lunch: 150g chicken breast with steamed asparagus and green
salad
Mid-afternoon snack: 100g turkey with ¼ cucumber, sliced
Dinner: Grilled, skinless duck breast with steamed oriental
greens or broccoli
