The 7 Day flat belly diet is an example of feeding defining the silhouette, especially the abdominal part, thanks to the choose light and water-rich foods.
This example of flat belly diet is designed for those who want to lose those two - three extra pounds that usually tend to be located in the waistline.
To lose a few pounds in a few days of time, trying to define the belly area and eliminate that feeling of heaviness, it is important to keep in mind that dieting alone is only 50% of the work. It is always advised not to exceed 7-10 days of caloric restriction.
To tone the muscles, the diet should be rich in proteins, both raw and cooked vegetables, fruit and lots of liquids.
Now let's see what foods are recommended in this belly diet, as they help to counteract swelling, increased tone and help eliminate excess fluids.
This example of flat belly diet is designed for those who want to lose those two - three extra pounds that usually tend to be located in the waistline.
To lose a few pounds in a few days of time, trying to define the belly area and eliminate that feeling of heaviness, it is important to keep in mind that dieting alone is only 50% of the work. It is always advised not to exceed 7-10 days of caloric restriction.
To tone the muscles, the diet should be rich in proteins, both raw and cooked vegetables, fruit and lots of liquids.
Now let's see what foods are recommended in this belly diet, as they help to counteract swelling, increased tone and help eliminate excess fluids.
Food that are allowed to take?
The foods allowed in the flat belly diet are those anti-swelling foods that bring few fats and calories, promote the elimination of excess fluids, localized swelling and help the body to maintain a beautiful florid musculature:
- all kinds of white lean meat like chicken, turkey and rabbit
- all kinds of vegetables rich in fiber, especially fennel with stimulating properties of the stomach and intestines and asparagus as a natural diuretic
- all kinds of fruit with little sugar and rich in water such as oranges, grapefruit, pineapple, apples, pears, kiwi
- all types of whole grains as they have a satiating power superior to refined grains, help the intestine to work better and have fewer calories
- drinking as green tea, herbal teas, sugar-free juices, fruit and vegetable juices as they help to eliminate excess liquids
Food that are not allowed to take?
Now let's see what are the foods that will go in general, avoided or limited as much as possible that are responsible for weight gain,round belly and foods that promote water retention:
- all sausages and sausages (except chicken and turkey)
- yogurt as it could cause excessive intestinal fermentation
- all junk-food like fried, burgers and fries
- foods containing yeast such as baked goods and pizza as they cause fat
- some types of vegetables that could produce intestinal gas like cabbage, peppers and sometimes tomatoes
- carbonated drinks that due to carbon dioxide could promote accumulation of air in the intestine
- soft cheeses like stracchino and ricotta that could cause excessive intestinal fermentation
- legumes because due to fermentation they could cause intestinal gas, swollen belly and meteorism
- chewing gum because they promote the ingestion of air that generates swollen belly
Important Rules To Get Flat Belly
These example of low-calorie diet specific for the abdominal fat makes about 1200 - 1400 kcal per day and can be done for a week or in a quick version for 3-4 days.
The subdivision of meals is very important, we recommend eating 5 times a day with three main meals (breakfast, lunch and dinner) and two snacks (one mid-morning and one mid-afternoon) so you never feel the hunger pangs and let the metabolism work 24 hours a day.
To maximize the results it is necessary to work with some physical exercises directly on the abdominal part in order to train the abdominal muscles. You do not need to go to the gym, try doing 3 sets of abdominal exercise twice a day and you'll see that after a week you'll feel more fit and your stomach will look more toned.
Example of an exercise to train the abdominals:
- lying down with your stomach up, hands behind your neck, legs bent with feet resting on the ground.
- raise your shoulders and throw out all the air and get down on the floor
- do not rest your shoulders on the ground and repeat the abdominal exercise a second time. (do 3 sets of 15-20 reps)
Breakfast and Snacks
The breakfast is an important meal to activate the metabolism from the overnight fast, here's what you can choose for breakfast:
- 150 ml of low-fat or semi-skimmed milk + a coffee without sugar + a fruit
- a cup of coffee or barley coffee + 3-4 dry biscuits
- an orange juice without sugar + 2 biscuits with a veil of honey or jam
- 150 ml of soy milk or rice + 2-3 rice cakes + a veil of honey
During the snacks breaks hunger you can choose 2 snacks:
- a fruit
- a fruit salad
- a fruit shake
- a fennel infusion
- a small portion of lean protein like sliced turkey or chicken with two rice cakes
Lunch and Dinner
In the two main meals (lunch and dinner) the flat stomach diet recommends eating more protein-rich and low-fat foods and eating a serving of carbohydrates at lunch 2-3 times a week.
Here is an example of food to be taken at lunch :
- 50 - 60 g of brown rice with vegetable dressing or with fresh fish, or with natural tuna or with chicken + salad or vegetables of your choice
- 50 - 60 g of wholemeal pasta with vegetable dressing or with fresh fish, natural tuna or chicken + salad or vegetables of your choice
- a portion of white meat + salad or vegetables of your choice
- a portion of fish + salad or vegetables of your choice
- a portion of eggs + salad or vegetables of your choice
In the evening it's time of day when it's better to stay light, lean proteins, vegetables and very few carbohydrates are recommended.
Here is an example of food to be taken at dinner :
- a portion of white meat + salad or vegetables of your choice + 2 rice cakes or 2 slices of wholemeal bread
- a portion of fish + salad or vegetables of your choice + 2 rice cakes or 2 slices of wholemeal bread
- a portion of soup+ salad or vegetables of your choice + 2 rice cakes or 2 slices of wholemeal bread
At lunch and dinner it is good to avoid adopting attitudes that could encourage fats in body :
- eat different types of protein in the same meal such as chicken + eggs or sliced and cheese
- eat fruit after a meal
7 DAY FLAT BELLY DIET PLAN
Monday
Lunch : 60g of spinach risotto + grilled vegetables
Dinner : 150g grilled chicken breast + steamed spinach
Tuesday
Lunch : 150 g of grilled chicken + grilled vegetables + 2 rice cakes
Dinner : 2 scrambled eggs + boiled beans + 2 slices of wholemeal bread
Wednesday
Lunch : prawn and surini salad + 2 rice cakes + choice of vegetables
Dinner : 200 g of baked swordfish + grilled aubergines + 2 slices of wholemeal bread
Thursday
Lunch : 60 g of pasta with tomato sauce + grilled vegetables
Dinner : 200 g of baked sea bass + salad of lettuce and rocket + 2 rice cakes
Friday
Lunch : 150 g of roasted chicken legs + zucchini and aubergines in the pan + 2 rice cakes
Dinner : 100 g of sliced chicken + 2 slices of wholemeal bread + grilled vegetables
Saturday
Lunch : 150 g grilled chicken breast + salad tomatoes + 2 rice cakes
Dinner : a vegetable soup + grilled vegetables + 2 slices of wholemeal bread
Sunday
Lunch : 60 g of asparagus risotto + grilled vegetables
Dinner : 200 g of sole baked + boiled beans + 2 rice cakes
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