7 Days Flat Belly Diet Plan- Lose Weight

7 Day Flat Belly Diet Plan

Almost every one of us will love to have a flat belly and maintain it throughout. If you have been a victim of body shaming- stay strong! At HeFiMed India, we do not promote such activities. However, if you are just willing to get rid of your belly fat, this guide on the 7 Day Flat Belly Diet Plan will surely help you to achieve it.

Why Should You Opt For A Flat Belly Diet Plan?

Everyone wants to look good, feel good and also maintain good health. According to recent researches, people who accompany less visceral belly involve lower chances of Diabetes. It also promotes lower chances of heart risks. So not only it will make you feel better, but it will also help you to ward off vigorous health issues. We’ve done thorough research on what doctors recommend you to eat, what experts advise. If you want to opt for a flat belly, this guide is for you or for anyone who wishes to stay fit.

To cover the 7 Day Flat Belly Diet Plan, we came up researching across Doctors, Nutritionists, and even renowned Endocrinologists.

7 Day Flat Belly Diet Plan

Food Swaps To Follow Before Your Flat Belly Diet Plan

1) Say bye-bye to fizzy drinks

When we talk about bubbly drinks, the only thing it brings along with it other than taste is gas. These carbonated drinks fatten your tummy. To keep yourself from those superfluous fats, swap them with level drinks like green teas and juices.

2) Ditch crude vegetables

Vegetables are amazingly healthy and must be included in your diet. Be that as it may, your body battles to separate it when it is eaten crude. So it’s smarter to have steamed veggies instead of eating them crudely. It’ll cut the additional endeavors your stomach and gastrointestinal tract needs to experience in request to separate those vegetables.

3) Cut the salt

Water retention induces a puffed midsection. And as salt is something which is pulled in to the water, it contributes to gaining additional fat. To maintain a strategic distance from this pointless fat, change to salt-free seasonings like cayenne pepper and notice the difference on your own.

4) Probiotic yogurt

Microscopic organisms present in the gut have an exceptionally urgent role in the digestion of food. Its imbalance can disturb the digestion system leading to a puffed midsection. Indulge in probiotics like Greek yogurt in request to meet those sugar cravings without gaining additional pounds. It helps in improving intestinal portability and along these lines facilitates digestion.

5) Drink more liquids

Liquids are fundamental for a healthy body. Particularly with regards to bloating, hydrating makes a difference. And what preferred liquid can there be over water? Drink no less than 8 glasses of water to get a healthy swell free body to substitute those sugary drinks.

6) Avoid the gum

A few people have a strange propensity for chewing something or the other throughout the day. For meeting this craving of chewing, they often end up eating gums, which do no benefit to the body by any means. An amazing swap is to take a stab at munching on dry organic products like almonds, which will be advantageous to your body and give it those essential supplements in the meantime.

7) Chuck the carbs

Our muscles are ongoing in storing a kind of carbohydrate known as glycogen. This stored carbohydrate is only consumed when our body does some additional exercise. When we get rid of carbs, we can get to this stored fuel and consume it off. For this abstain from consuming carbs after lunch and substitute with low-carb food so no new fat is stored.

8) Eat your fiber

Fiber is amazing about helping digestion. Organic fiber cereals counteract constipation and help you get that level stomach rapidly if consumed consistently in breakfast. Substitute high fiber oats with any traditional cereal and that level midsection isn’t far.

7 Day Flat Belly Diet Plan

Day 1

Breakfast (342 calories, 4 g fiber)

  • Start the day with Avocado & Kale Omelet
  • Add on 8 oz. brewed green tea

 A.M. Snack (182 calories, 5 g fiber)

  •  Easy Cucumber Salad
  • 1 1/2 cups cucumber slices
  • 1 tsp. lemon juice
  • Pinch each of salt & pepper
  • Dried dill to taste (optional)

Combine cucumber slices, lemon juice, salt, pepper and dill in a bowl for a quick and easy cucumber salad.

  • 8 whole-wheat crackers

Lunch (388 calories, 8 g fiber)

  • Chopped Chickpea Salad
  • 1 1/2 Tbsp. each olive oil & red wine vinegar
  • 2 Tbsp. chopped parsley
  • 2 cups mixed greens
  • 1/2 cup grated carrot
  • 1/3 cup broccoli florets, roughly chopped
  • 1/3 cup canned chickpeas, rinsed
  • 3 Tbsp. chopped red onion
  • 2 Tbsp. crumbled feta cheese

Combine olive oil, vinegar, and parsley to make the dressing. Combine greens, carrot, broccoli, chickpeas, onion, and cheese in a bowl. Toss with the dressing.

P.M. Snack (111 calories, 2 g fiber)

  • 2 Tbsp. Chile-Lime Peanuts

Dinner (488 calories, 16 g fiber)

  • 2 cups Baked Vegetable Soup
  • 1 tsp. each olive oil, balsamic vinegar, and Dijon mustard
  • 1/2 tsp. dried oregano
  • 2 cups mixed greens

Whisk together oil, vinegar, mustard, and oregano. Toss greens with the dressing.

  • 1 4-inch whole-wheat pita round, toasted
  • 1/4 cup hummus

Meal-Prep Tip: Pack up 1 3/4 cups soup to have for lunch on Day 2. Freeze what’s left.

Note To Remember:

We’ve consulted with a Nutritionist from Kolkata and came up with some Nutritional benefits of Chickpeas. They not only add a rich source of health benefits but also a proper proportion of proteins and fibers.

Day 2

  • Breakfast (309 calories, 12 g fiber)
  • Kefir & Berry Muesli
  • 1/2 cup kefir
  • Half cup unsweetened muesli
  • 1/2 cup raspberries

Top kefir with muesli and berries

  • 8 oz. green tea

A.M. Snack (95 calories, 4 g fiber)

  • 1 medium apple

Lunch (384 calories, 12 g fiber)

  • 1 3/4 cups Baked Vegetable Soup
  • 1 4-inch whole-wheat pita round, toasted
  • 1/4 cup hummus

P.M. Snack (166 calories, 3 g fiber)

  • 3 Tbsp. Chile-Lime Peanuts

Dinner (521 calories, 11 g fiber)

  • 1 1/4 cups Chickpea Pasta with Lemony-Parsley Pesto
  • 1 tsp. each olive oil, balsamic vinegar & Dijon mustard
  • 2 cups mixed greens

Whisk together oil, vinegar, and mustard. Toss greens with the dressing.

Meal-Prep Tips: Save 1 cup of the Sheet-Pan Roasted Root Vegetables (part of tonight’s dinner prep) for dinner on Day 4 and an additional cup for lunch on Day 5.

Note To Remember:

We’ve come across some of the most influential studies and papers on nuts and how they can help you to get a flat belly. Nuts help you to achieve a slimmer waistline and lower the BMI. Meal preparations including the Chile Lime Peanuts are one of a kind to boost your metabolism.

Day 3

Breakfast (306 calories, 9 g fiber)

  • 2 cups Berry-Kefir Smoothie
  • 8 oz. green tea

A.M. Snack (223 calories, 4g fiber)

  • 6 whole-wheat crackers
  • 1 Tbsp. peanut butter

Lunch (335 calories, 8 g fiber)

  • 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (105 calories, 3 g fiber)

  • 1 medium banana

Dinner (517 calories, 7 g fiber)

  • 1 serving Orange-Sesame Salmon with Quinoa & Broccoli
  • 1 serving (2 rings) Apple “Donuts” to enjoy as dessert

Meal-Prep Tip: Cook extra quinoa to have throughout the week. You will need 1/2 cup for lunch on Day 4 and 1/2 cup for lunch on Day 5.

Note To Remember:

We all know the involvement of Green Tea in diet and also healthy living. With absolutely zero fat and zero sugar, it is ideally one of the best things that you can get. Apart from the regular nutrients, it also involves an amount of caffeine to increase the metabolic rate.

Day 4

Breakfast (338 calories, 8 g fiber)

  • 12 oz. Matcha Green-Tea Latte
  • 1 serving Everything Bagel Avocado Toast
  • 2 kiwi fruit

A.M. Snack (139 calories, 3 g fiber)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper
  • 1 medium orange

Lunch (379 calories, 13 g fiber)

  • 3 1/2 cups Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

P.M. Snack (166 calories, 3 g fiber)

  • 3 Tbsp. Chile-Lime Peanuts

Dinner (453 calories, 14 g fiber)

  • 1 serving Roasted Root Veggies & Greens over Spiced Lentils

Daily Totals: 1,475 calories, 63 g protein, 177 g carbohydrates, 41 g fiber, 65 g fat, 1,709 mg sodium

Note To Remember:

Just like the essential herbs and seeds, lentils also influence a lot in body fat removal. In our Flat Belly Diet Plan, consuming the right amount of lentils will involve a lot in reducing the body weight. Lentils carry healthy bacteria long with them which also helps in provoking body fat burning. This also helps to prevent bloating and constipation! As per the researches, vegetables including Lentils massively influence weight loss.

Day 5

Breakfast (309 calories, 12 g fiber)

  • Kefir & Berry Muesli
  • 1/2 cup kefir
  • Half cup unsweetened muesli
  • 1/2 cup raspberries

Top kefir with muesli and berries

  • 8 oz. green tea

A.M. Snack (247 calories, 7 g fiber)

  • 6 whole-wheat crackers
  • 1 medium carrot, cut into sticks
  • 1/4 cup hummus

Lunch (351 calories, 9 g fiber)

  • 1 serving Roasted Veggie & Quinoa Salad

P.M. Snack (95 calories, 4 g fiber)

  • 1 medium apple

Dinner (497 calories, 8 g fiber)

  • 1 serving Spaghetti Squash & Chicken with Avocado Pesto

Daily Totals: 1,498 calories, 63 g protein, 180 g carbohydrates, 42 g fiber, 68 g fat, 1,455 mg sodium

Note To Remember:

Quinoa is just another example of boosting your weight loss. Ideally, it is one of the most essential components of your diet meal. People who have swapped out more refined grains started to consume whole grains. This not only influenced you to get the ideal diet meal plan.

Day 6

Breakfast (338 calories, 8 g fiber)

  • 12 oz. Matcha Green-Tea Latte
  • 1 serving Everything Bagel Avocado Toast
  • 2 kiwi fruit

A.M. Snack (78 calories, 0 g fiber)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories, 13 g fiber)

  • 4 cups White Bean & Veggie Salad

P.M. Snack (223 calories, 4 g fiber)

  • 6 whole-wheat crackers
  • 1 Tbsp. peanut butter

Dinner (483 calories, 11 g fiber)

  • 1 serving Shrimp Paulista
  • 1/2 cup Simple Sautéed Spinach
  • 1 cup cooked whole-wheat orzo
  • 1 tsp. olive oil
  • 2 tsp. chopped fresh parsley

Toss orzo with oil and parsley.

Meal-Prep Tip: Cook an extra 3/4 cup orzo for dinner on Day 7.

Note To Remember:

We always feel that having a whole bunch of veggies will do the job for you. But without knowing which veggie will help you and why is the actual concern. To clear this doubt, we asked for some help from a Nutritionist. She suggested everyone use Avocados which will initially help you to find the best solution at any time.

Day 7

Breakfast (307 calories, 5 g fiber)

  • Scrambled Eggs with Salsa
  • 2 eggs, scrambled
  • 1 Tbsp. pico de gallo or salsa
  • One Tbsp. crumbled feta cheese or whatever cheese you prefer
  • 1 Tbsp. chopped fresh cilantro
  • Pinch of crushed red pepper (optional)
  • 1 slice whole-wheat bread, toasted

Top eggs with pico de gallo (or salsa), cheese, cilantro and crushed red pepper (if using). Serve with toast.

  • 1 medium orange
  • 8 oz. green tea

A.M. Snack (210 calories, 5 g fiber)

  • 1 Tbsp. peanut butter
  • One tsp. warm water, plus more if needed
  • 1 medium banana, sliced

Mix peanut butter and water to make a sauce to drizzle over banana slices.

Lunch (362 calories, 17 g fiber)

  • 1 serving White Bean & Avocado Toast
  • 1 tsp. olive oil
  • 2 tsp. balsamic vinegar
  • 1 tsp. Dijon mustard
  • 1/2 tsp. dried oregano
  • 2 cups mixed greens

Whisk together oil, vinegar, and mustard. Toss greens with the dressing.

  • 1/3 cup raspberries

P.M. Snack (123 calories, 3 g fiber)

  • Easy Cucumber Salad
  • 1 1/2 cups cucumber slices
  • 1 tsp. lemon juice
  • Pinch each of salt & pepper
  • Dried dill to taste (optional)

Combine cucumber slices, lemon juice, salt, pepper and dill in a bowl for a quick and easy cucumber salad.

  • 5 whole-wheat crackers

Dinner (504 calories, 11 g fiber)

  • 1 serving Hassel back Caprese Chicken
  • 3/4 cup cooked whole-wheat orzo
  • 1/2 tsp. dried oregano

Note To Remember:

Last but not least, having a sufficient amount of protein will not only help you to find the needs but will also help you to achieve your goals. Egg whites balance the proteins and the fats inside your body and also make sure that everything goes on the flow. With the end of this, you can easily help yourself to get a flat belly on time.

Conclusion:

Thus, this 7 Days Flat Belly Diet Plan will surely help you to improve your health and also your body physique. If you do not achieve your goal in just 7 days, you may have to continue it for a further week. Every human has different body cells and our body metabolism rate is different from each other. So it may take some more time for a few people.

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