What Can You Eat On The Flat Belly Diet
The Flat Belly Diet resembles a Mediterranean diet approach that focuses on:
- Olive oil
There are two phases of the diet. The first four days of the diet are targeted at reducing bloating and eating about 1,200 calories each day. Dieters consume four 300-calorie meals with a strict food list. During this four-day period, dieters must avoid:
- Added salt
- Foods that can cause gas such as beans, broccoli, and onions
- Carbs such as pasta, breads, bagels, and bananas
- The diet also requires consuming 2 liters of what the authors call sassy water, which is water mixed with ginger root, cucumber, lemon, and mint leaves
After the four-day bloat-reduction phase, dieters consume a Mediterranean-style diet for 4 weeks at about 1,600 calories per day. The book contains meal recipes.
During this phase, dieters should:
- Eat three meals plus one snack daily
- Consume monounsaturated fats at every meal
- Never go more than 4 hours without eating
- Deep-fried foods
Sample breakfast options:
- Whole wheat English muffin, toasted and topped with a poached egg, avocado oil, low fat Swiss cheese, and sliced tomato
- Whole wheat toast topped with almond butter, served with fresh kiwis and strawberries
Sample lunch options:
- Whole wheat turkey sandwich with black olives, red onion, tomato, and lettuce
- Tuna melt on whole grain bread, made with light tuna, sunflower seeds, and melted cheese
Sample dinner options:
Sample snack and beverage options:
Considerations For Taking Dietary Supplements
Despite following a healthy diet plan to lose belly fat, you may not be getting the right amount of all essential nutrients your body requires on a daily basis. Nutrient deficiencies can drain your energy and hinder fat loss. Consider taking some of the best dietary supplements for men over 40, such as:
- Vitamin B12
- Omega-3 fatty acids
- Whey or pea protein supplements
Mens multivitamin supplements often contain essential vitamins and minerals in recommended amounts for men, but if youre deficient in any nutrients you may require higher doses of certain vitamins or minerals. Your doctor can perform a simple blood test to find out which nutrients your diet lacks, if any.
Additional dietary supplements that might be useful for weight loss or fat loss, according to the National Institutes of Health, include:
- White kidney bean extract
- Fiber supplements
Always check in with your doctor before taking dietary supplements to make sure the one you’d like to take is a safe choice.
Diet Plan To Lose Belly Fat: What Is The Solution For Men Over 40
By: Erin Coleman,B.S. – Nutritional Science, R.D., L.D.,
Writer at The Fit Father Project
Excess belly fat may hinder your self-confidence and puts you at risk of developing health problems in the future such as type 2 diabetes, high blood pressure, heart disease, and cancer.
Fortunately, following a diet plan to lose belly fat combined with the right workout gets rid of unwanted abdominal fat, improves your physique, and helps you gain the confidence you deserve. Try the Fit Father Project 30X program for busy men over 40 to shed unwanted pounds, burn fat, and boost lean muscle mass.
To get a feel for what the FF30X program is like, sign up for the Fit Father Project free 1-day meal plan and free fat-burning workout and get started on your journey toward a happier, slimmer, healthier life today!
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General Guidelines For A Flat Belly Diet
- Choose fresh food instead of canned foods, which typically have more sodium.
- Choose whole grains instead of refined grains . Whole grains contain more fiber that keeps you full.
- Use herbs and spices to flavor your food instead of salt.
- Avoid processed cuts of meat, which usually have more saturated fats.
- Cook with olive oil where possible instead of butter.
- Eat healthy snacks like fruit and nuts.
- Eat more fiber. Fiber keeps you full and improves digestion.
- Eat more protein. This prevents muscle loss and improves metabolism. Lean proteins such as fish and poultry are great choices.
- Check the food labels. Some foods can have hidden salt and sugar.
A big factor is ensuring that you are able to stick to the diet you are eating long-term. Studies find people who use short-term diets to lose weight tend to eventually regain it, and possibly add more weight on.
One study found people a regained 3065% of their lost weight within one year on these diets . Another found 1 in 3 ends up heavier than before they started dieting .
Ultimately, you shouldnt think of dieting as a short term fix. Losing the belly fat and keeping it off for good comes down to making sustainable lifestyle choices.
Flat Tummy Diet Plan: Lose Up To 3 Pounds In Just One Week
This simple flat tummy diet plan can help you lose belly fat by this time next week
ByFit& Wellpublished 10 May 21
If your jeans are suddenly feeling a tad tight around the middle and you’re wondering how to get a slim waist, were here to help. Our easy flat tummy diet plan saves calories, boosts your metabolism, and takes advantage of foods scientifically proven to burn belly fat.
Whats more, you can expect to lose up to three pounds a week, depending on your age, how active you are and how much you need to lose.
In addition to following the diet plan outlined below, we also recommend following an exercise schedule that is designed to burn fat and target the core – see our guides to the best exercises for weight loss and best workouts for abs, or give our 30 day ab challenge a try.
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Eat A Healthy Diet By Avoiding Certain Foods
Avoid liquid calories, found in sugary beverages: Most sugary drinks are high in calories and simple carbs.
If you have had a high-calorie intake through beverages, an easy way to take in fewer calories is to cut empty calories. And you can find those in alcoholic drinks, this is how you get that beer belly.
Limit refined carbohydrates: instead of white bread or bagels, go for complex carbs like sweet potatoes and other vegetables.
Complex carbs, like non-starchy vegetables, help but with insulin sensitivity, high blood sugar, and insulin resistance.
A good idea is to consider a dietitian, an R.D. for a personalized meal plan.
Sport: Essential To Losing Fat
In order to have a flat stomach, it is actually advisable to have a balanced diet, healthy and rich in fiber , but unfortunately, it does not enough.
Indeed, the flat stomach is also sports exercises targeted on the abdominals. The exercises should work all the abdominal muscles so that they are well drawn and you find a dream silhouette.
You can do crunches, exercise board , Russian abs, scissors, etc.
Attention, the exercises for oblique abdominals are very important because it is thanks to them that your abs will be more drawn.
Moreover, once you have done your workout, it is important to have a sufficient intake of vitamins and minerals.
Think for example to take a snack before going to sport, to hydrate yourself and after your session, make a meal rich in protein .
Indeed, the proteins favor the recovery and will allow you to avoid the big body aches the following day. Sports and food are therefore essential for a flat stomach. Here are the tips of the day, do not forget to treat yourself to healthy breakfasts from time to time!
If you have any advice on the diet that you have adopted, do not hesitate to leave a comment.
Also Check: 600 Calorie Diet For Diabetes
Cut Calories But Not Too Much
One popular approach is to reduce your daily intake by 5001,000 calories to expect to lose approximately 12 pounds per week .
That being said, restricting your calorie intake too much can be counterproductive.
Eating too few calories can cause a major , or the number of calories you burn on a daily basis .
In one study, a group of people who ate 1,100 calories per day slowed their metabolic rate more than twice as much as those who consumed about 1,500 calories per day for four consecutive days .
Whats more, this decrease in metabolic rate may persist even after you start behaving like you normally do. That means you may have a lower metabolic rate than you had before you severely restricted your calorie intake .
Therefore, it is important that you dont restrict your calorie intake too much or for too long.
Eating too few calories may slow your metabolic rate, even in the long term. Therefore, it is important not to restrict calories too much or for too long.
Do Exercises Standing Instead Of Sitting
Performing exercises while standing up may benefit your health more than performing the same exercises while sitting or using weight machines.
A study comparing the effects of standing and sitting exercises showed that some standing exercises increased muscle activation by 725%, compared to sitting (
In fact, walking briskly for 3040 minutes per day has been linked to a significant reduction of dangerous tummy fat and a slimmer waistline .
Walking for 30 minutes daily may slim your waistline and prevent the accumulation of dangerous tummy fat.
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You’re Scared Of Egg Yolks
Many people avoid egg yolks because they think that yellow part will raise their cholesterol. But it turns out the cholesterol in the foods you eat have virtually no impact on the cholesterol level in your blood. It’s sugar and carbs that trigger the production of bad cholesterol in your body! Plus, egg yolks contain choline, which has been shown to fight belly fat. “Men who stick with egg white omelets are missing the most important part of the egg, the yolk, which is loaded with healthy fats, vitamins, antioxidants, and amino acids,” says Baccellieri. It’s also important to note that often when you eat fragmented foods, your body is left craving the restmaking subsequent unhealthy food choices more likely.
Excess Belly Fat And How To Get Rid Of It
Studies show people with excess belly fat, that have a fat accumulation in the abdomen also known as visceral fat, are at high risk for heart disease and heart attacks, also known as cardiovascular disease .
This visceral fat is often found surrounding several vital organs and within arteries. Too much visceral fat in your abdomen over time can create havoc in your body.
It increases the risk for metabolic syndrome, type 2 diabetes, and even cancer .
It can potentially help ward off chronic diseases and health risks, such as lowering your blood pressure.
The best way to lose belly fat is to follow this 7-day meal plan.
This meal plan has foods that balance you, nourish and keep your calorie intake controlled. There are no magic pills, spot reduction foods. It is a simple balanced meal plan that works.
Other changes that will help are, enough sleep, consuming plenty of fiber, moderate-intensity physical activity, ultimately an overall lifestyle change that improves metabolic health.
Before starting this meal plan, an important thing to do is to calculate the calories your body needs.
Calculating your calorie intake can be done by a number of formulas, they are all just general approximations of your body needs, but an effective way to monitor yourself.
A good formula to use is the Mifflin-St-Jeor Equation, it has an equation for men and one for women.
A calorie deficit will help with weight loss and belly fat.
A few basics to know about abdominal fat.
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Including Physical Activity To Reduce Belly Fat
Foods To Eat To Reduce Belly Fat
Although certain foods are generally considered healthier than others, there isnt one food that will reduce your body fat.
It is better to think about the groups of foods you should eat more of. A mixture of these types of foods will help you meet your nutritional needs as well as keep you full longer and reduce cravings.
This will help you reduce your calorie intake, meaning you eat less and reduce your body fat over time.
The food groups you should eat include the following:
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What Dr Michael Smith Says:
Does It Work?
Chances are if you eat just 1,600 calories a day, youre going to lose weight. But losing 15 pounds in 32 days is a huge stretch.
To do that and lose fat , youd have to cut about 1,600 calories out of your diet every day! You could do that by eating less and increasing your exercise, but thats a lot to ask of anyone.
Theres also nothing magical about the diet thats going to lead to a flat belly. Monounsaturated fats dont have any special effect on belly fat. Any diet that cuts calories and leads to weight loss will slim your belly along with the rest of you.
The diet also recommends you cut back on high-fiber foods like beans and broccoli. Yes, they may cause gas — maybe even a bit of temporary bloating if youre not used to them. But these foods are great ways to lose weight and keep it off. Fiber helps you feel full, so you eat less.
If this diet ultimately gets you to follow the Mediterranean diet, then its a good thing. Thats a winning strategy and one that has been linked to weight loss in multiple medical studies.
Is It Good for Certain Conditions?
Removing saturated fat and replacing it with monounsaturated fat in moderation is undoubtedly a good thing. It helps lower LDL bad cholesterol and the chance of heart attack and stroke. So its a good approach for anyone with diabetes, high blood pressure, high cholesterol, or heart disease.
The Final Word
You Do Too Many Crunches And Sit
The most common exercises guys do for their abs are crunches and sit-ups. “When you look at the anatomy of your core, these exercises primarily work the upper portion of your abs. But the muscle group that provides more of a flattening effect is actually the transverse abdominous, which some people refer to as the lower abs,” says Seki. Try exercises that help pull in your lower abs, like leg raises, planks, and the bicycle crunch if losing weight and toning up is your goal.
Also Check: Mediterranean Diet Food List For Weight Loss
Learn More About Weight Loss Tips For Men Today
To learn more about weight loss for men, please contact us at Medical Transformation Center in Louisville, KY today to schedule your initial consultation. Whether youre trying to lose belly fat to be healthier, improve your aesthetic, or for some other reason, we can help you reach and maintain a healthy weight.
We have licensed nutritionists to help you create a diet plan that will allow you to meet your nutritional needs while fitting into your daily caloric budget. We also offer medical guidance and treatment for conditions that lead to weight gain, such as hypothyroidism.
Flat Tummy Diet Plan: Snacks
Enjoy a matcha latte plus one the following daily:
- A cereal bar under 110cals
- A bowl of veggie sticks with 2tbsp low-fat humous for dipping
- 4 dried apricots
- 2 crispbreads sandwiched together with 2tbsp low-fat cream cheese
- 1 apple cut into wedges with 1tbsp peanut butter for dipping
- 3.5oz pot fat-free fruit yogurt
To help you stay on track with the flat tummy diet plan, we’ve created this handy visual guide to all the meal and snack options. Save it to your device for quick reference when out shopping or in the kitchen!
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What Is Belly Fat
Before getting into the 7-day meal plan, its good to know that there are two types of belly fat, visceral fat, and subcutaneous fat.
Subcutaneous fat is the fat that sits right under the skin. Its the one that causes the unwanted excess belly that often protrudes and flops over your jeans. It is the first place you notice fat gain.
The other type, which is the most harmful is visceral fat.
It surrounds your internal organs in the abdominal cavity .
Your body can also store fat in your butt, hips, and thighs. This can give your body a pear shape.
Before starting a weight loss journey, knowing your body composition will also help with monitoring.
Besides knowing your Basal metabolic rate, measuring parts of your body to track your progress is an additional tool to understand your progress.
Calculating your Body Mass Index , waist to hip ratio, waist circumference.
Your body mass index is an average weight category based on your height and weight. Will determine if you fall in the lower BMI underweight category or the higher BMI obese category.
Waist-to-hip ratio, by using a tape measure and measuring the waist right over the belly button, then also measuring the hip at the widest point with the tape measure.
According to the World Health Organization , a result above 0.90 for men and above 0.85 for women can be determined to be abdominal obesity.
Abdominal fat can be reduced through an overall fat loss.
Keep in mind that long-term fat loss needs a change in behavior.