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7-Day Diet Plan To Reduce Belly Fat By Expert Nutritionists
14
May
May
Medically reviewed by R Sindhu Vas, Masters of Food Science and Nutrition
Belly fat is a common sight in India. Even people who have healthy BMI and are not considered obese or overweight have belly fat.
In fact, according to studies, belly fat, or central obesity, can have a higher mortality rate [1].
Table of Contents
Researches show that people with less belly fat are at lower risk of suffering from asthma, type 2 diabetes, blood pressure, cardiovascular diseases, stroke, etc, and vice versa[5].
Considering a diet plan to reduce belly fat is essential not just to look good but also to reduce the risk of developing the diseases mentioned above.
The Good News: Even though the belly is one of the most stubborn areas to lose fat, studies conducted among our clients have proved that the belly fat can be reduced with a healthy diet and regular moderate exercise at home.
7 Days Diet Plan to Reduce Belly Fat
Healthy eating habits are essential for a fit body and a sound mind. Diet modifications should be made to reduce belly fat and lose overall weight. [2]
Possible’s Scientific Research Officer, Dr. Shunmukha Priya .S, has the best 7-day diet plan to lose weight and healthily reduce belly fat. [3]
The best part is that this is a healthy Indian diet plan to reduce belly fat, which means the diet is both doable and sustainable by the Indian population.
Breakfast Meal Plan
Breakfast is the most important meal of the day, and it must not be skipped. After a satisfying breakfast, you can have some healthy and light mid-morning meals. A bowl of fruit salad or sprouts would be wholesome.
Check out our recommended breakfast plans for 7 days of the week below.
| Monday | 1 Stuffed muli/ cauliflower paratha + curd (2nos.) |
|---|---|
| Tuesday | 2 Idlis/ 1 mung chila + A bowl of sambar + A small bowl of Red Chill Chutney + boiled egg white (2 nos.) |
| Wednesday | 2 Brown bread veg sandwich + + 1 Banana/ Pear/ Papaya |
| Thursday | A Medium bowl of Barley Porridge/Oats + Boiled egg white/sprouts cooked (3tbsp) |
| Friday | A Medium bowl of Oats / Cereals + A small bowl of fresh fruits |
| Saturday | A Medium bowl of Oats / Cereals + A small bowl of fresh fruits |
| Sunday | 1 Dosa + A bowl of pumpkin sambar + A small bowl of coriander chutney + A glass of cucumber and carrot Juice |
Lunch Meal Plan
Lunch should be of moderate quantity and wholesome. A typical healthy lunch that our nutritionist recommends is a bowl of brown rice with some paneer or chicken, 2 chapatis with sabzi and buttermilk.
Below, we offer some healthy lunch options.
Here are our recommended lunch plans for 7 days of the week.
| Monday | 2 Missi rotis or palak tilwala Brown rice (1 bowl) + A small bowl of Paneer makhni + A small bowl of capsicum salad |
|---|---|
| Tuesday | 1 Small bowl of Brown rice + 1 bowl matki amti curry / a small bowl lean meat/fish preparation (low oil) + Mixed veg salad |
| Wednesday | 1 Small bowl of roasted chicken and veggies salad + 2 Wheat Rotis + Mix veg curry + A small cup of low-fat yogurt |
| Thursday | 1 Plate of Paneer tikka kabab + brown rice veg pulao (1 bowl) + Raita |
| Friday | 1 Medium bowl of poha + a plate of fish fry + 1 Roti + A small bowl of salad |
| Saturday | 1 Medium bowl of Steamed brown rice + A bowl of veggie salad + Lauki ki sabzi + Dal curry or egg white omelet |
| Sunday | 1 Bowl of Veg Khichdi + 1 small bowl of Veg Raitha |
Evening Snacking Meal Plan
Evenings are the time when many tend to eat unhealthy foods and give in to temptations due to hunger and ‘evening chai’.
But in order to reduce belly fat, you have to be conscious of what you eat. A cup of green tea with some steamed corn can be a good combination for a healthy snack. Here we bring you some healthier evening snack options.
Here are our recommended evening meal plans for 7 days of the week.
| Monday | 1 cup ginger tea + 2 whole wheat low on oil khakra |
|---|---|
| Tuesday | 1 cup Green tea + Steamed Corn (3tbsp) |
| Wednesday | 1 cup Green tea + bowl of Sprouts chat |
| Thursday | 1 glass Fresh Strawberry smoothie |
| Friday | A glass of Buttermilk and 1 Khakra/khandvi |
| Saturday | A cup of fat-free, flavor free yogurt + 2 flax sesame ladoo |
| Sunday | A glass of whey protein shake + A small bowl of amaranth and raisin mix |
Dinner Meal Plan
Finally, the day comes to an end and we should be eating healthy before going to bed. A quick tip here would be to avoid your frequent trip towards your fridge to look for snacks, that can really hamper your diet to reduce belly fat.
According to our experts, dinners should be kept light and it is better to eat some vegetable salad or some healthy soup bowl.
For more healthy dinner options, check out the diet plans below.
| Monday | 1 veg Uttapam + mint chutney (3 tsp) + green soup (1 bowl) |
|---|---|
| Tuesday | 1 Ragi Roti + chole masala + Mixed vegetable Salads (1 bowl) |
| Wednesday | 1 bajra roti + a small bowl of pepper dal curry/paneer gravy + mixed veg soup (1 bowl) |
| Thursday | Paneer Frankie + cucumber sprouts salads (1 bowl) Tomato soup (1 bowl) |
| Friday | 1 small bowl of Veg ragi semiya or ragi ball + A small cup of sambar + Mixed peppercorn salad (1 bowl) |
| Saturday | 1 palak wheat roti + usual curry + 1 bowl of Mixed veg salads |
| Sunday | Boiled or baked sweet potato + 2 pieces boiled fish/paneer tikka + lentil and tomato soup |
Our Dietitian Recommended Diet Plan
If all that seems a bit too much for you to do, here’s a short and handy diet chart by our expert dieticians that you can download, print and paste in your kitchen:-
Super Foods to Reduce Belly Fat
Now that you have the perfect yet easy diet plan to reduce belly fat, here’s a list of superfoods that you can include in your diet to make the process even better and tastier :
1. Avocado
Avocado contains a digestive enzyme called lipase. This enzyme breaks down the fat and helps with digestion.
2. Yogurt
Yogurt is yummy, and our go-to quick bite for a cup full of protein. Researchers found that yogurt is rich in amino acids and phenylalanine, which trigger hormones to make you feel satiated for a long time hence reducing the appetite. It also boosts the immune system.
3. Pumpkin Seeds
Pumpkin seeds are rich in essential nutrients like protein, fiber, zinc, and potassium. These nutrients help in muscle development and restoration; as a result, your body stores less fat.
A study concludes that dietary fiber intake, independently of macronutrient and caloric intake, promotes weight loss and dietary adherence in adults with overweight or obesity. [4]
Healthy detox diet for weight loss
After the intervention with the detox diet for weight loss, a slight shift in their BMI was witnessed; the overweight category increased by 11.1 percent in male clients along with a reduction in the severely obese category from 22.2 percent to 16.7 percent.
This detox cleansing was further followed by a one-month diet program in which 2.8 percent of men subjects shifted to the normal BMI category (<24.9) which was not existing at the initial stage.
The metabolism varies individually as well as on the basis of gender.
As men have more lean muscles which are metabolically more active and therefore, their metabolism, the pattern of energy expenditure varies. This should be considered during any detox diet for a weight loss program to assure its healthy approachability.
The study reflects the efficacy of Superfoods and the diet plan which can ensure a healthy lifestyle ahead by reducing the risk of metabolic disorders like hypertension, diabetes mellitus, and Cardiovascular diseases besides making your body free from harm-causing toxins and chemicals as well.[6]
1200-calorie diet plan to reduce belly fat
Sticking to a 1200-calorie diet plan can also help belly fat reduction. However, while following the diet, one should ensure that they include all the food groups and eat nutritious foods. Below we share a 1200-calorie diet plan to lose belly fat.
Disclaimer: Possible does not encourage calorie counting and strongly advises against it since all calories are not the same. We encourage healthy and nutritious eating and urge our readers to eat foods that are wholesome and nutrient-rich. Before adopting a calorie-based diet, one should be aware of its pros and cons and should absolutely discuss with a dietitian/healthcare professional to prevent side effects.
Conclusion
As mentioned, losing belly fat is not an easy feat. A doable and wholesome diet is needed to execute it. As much as diet, exercise is also very essential for losing belly fat. Indulge in activities like crunches, leg raise, plank, etc. These exercises will target the core, which will help reduce belly fat. Coupling these exercises with cardio exercises will make it even more useful.
Exercise regularly and follow the given diet plan to reduce belly fat. You will see that flab melting away within a few weeks.
132 thoughts on “7-Day Diet Plan To Reduce Belly Fat By Expert Nutritionists”
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i really like your blog especially the the way you gave day to day diet palin and for breakfast dinner even for lunch . you really have good command on what you are telling to people . from past few months i am also working on mw diet to reduce my fat and get six-pack abs and really get some good result .
Thank you for your feedback. Keep following our blog for more such articles.
Nice article
ThNx fir this with us
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thanks for your suggestion and tips which is very effective for me
Thank you for your valuable feedback.
Good article I must say. If you are interested in loosing belly fat then follow this article steps, easily can reduce the belly fat.
Thank you for your valuable feedback.
You have almost tried to cover all the factors which are necessary to lose stomach fat.Nice written article.
Thanks Dorothy for your feedback. 🙂
Balance diet and right exercise is the best combination. Healthy lifestyle is the best for it. But to enhance that some people are having success losing belly fat with this.
Thank you for writing to us. Keep following our blogs.
REducing tummy fat alone is sadly not possible. Like,how it is not possible to gain weight in one particular region of our body alone, it is not possible to lose weight from one part alone!!
A structured diet and workout is what that will help you lose tummy fat.
Yes, a structured balanced diet is indeed the key to losing the overall weight. However, you can surely target the belly fat with right foods and exercises to speed up the process of reducing tummy fat. Thank you for writing to us. Do keep following our blog. 🙂
Great article.Very useful information. All these 7 Days Diet Plan & Effective Tips to Reduce Belly Fat Is Really Effective Tips. I love the concept and tips which you provided in your article. Belly fat is a big problem nowadays and the article describes it very well.
I love this article!
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wonderful item, loved it. thanks to a sequence of training, today I am close to reach my ideal weight, with a lot of effort yes, but also with a support of this wonderful program that I found, if anyone is interested, it is not available to everyone.. nice article.. thanks..!
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The Argument About Dieting The Birth of Dieting There’s something wrong with hurting yourself to attempt to shed weight fast. Without having exercises, it genuinely is hard to lose weight quickly. If you’re female and you would wish to effectively slim down, then you have to have a look at sources offering diet programs specially crafted for ladies. There isn’t anything wrong with wanting to drop weight and even in wanting to attain the ideal figure. You’re attempting to slim down, maybe for the third moment. In the majority of cases, following the Volumetrics diet will permit you to eat more and not less whilst you’re still easily slimming down. It is quite easy to lessen the weight of a person who has routine exercise and a suitable diet program. How to Get Started with Dieting? The smart strategy is to eat your normal quantity of food, and then just spend the rest home. In the Volumetric’s diet, there aren’t any banned foods, nor are foods broken into positive and negative foods. In the place of taking foods away, it’s possible to instead add much healthier foods in your daily diet. What You Need to Know About Dieting Know why you wish to do lose weight, and consider the reason at least one time each day, preferably several times. If you want to reduce your weight, you may choose to focus more on getting a great night’s sleep and not as much on what you’re eating. If you are attempting to slim down with intuitive eating, that’s known as a diet plan. To retain the health, it is necessary to minimize the over weight.
Thank you for your valuable feedback.
I want to lose belly fat only, need a proper diet plan for loosing belly fat in 1 month maximum.
Thank you for your valuable feedback… more, you follow the 7 days diet plan to reduce belly fat..
It’s truly very complicated in this full of activity life to listen news on Television,
so I simply use internet for that reason, and take the latest information.
Your feedback is very useful to us. Thanks a lot.
i will try the seven days diet plan and see what i can loose
Hi Esther, We hope you like our 7 day diet plan. Eat right and keep following Truweight
I have tried this diet and its been effective so far. I will keep posted after a couple of weeks.
Hi jenny, With the right diet, we can reduce the belly fat easily. Do keep writing
I have bookmarked your website. Thanks for sharing such a great article. keep it up.
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Hi am 23yrs old..my weight is 52kg height is 5.3inch..but still I have belly fat.. what can I do.? Pls guide me
Kindly follow the provided link or call on toll free number 18001021255 to speak to the concerned team. https://truweight.in/blog/food-and-nutrition/indian-diet-plan-weight-loss-4-weeks.html
Hi there! Thank you so much for sharing those tips through your article. I really hope it can help me to lose a little extra fat on my belly area. The thing is, I’ve been trying to lose my belly fat for a month now. But, sadly I see no difference yet. So I really hope your tips work for me as well. Anyways, since diet and fitness are not my forte, I would love to know your opinion on this article that I came across recently, https://greatbigminds.com/4-minutes-best-exercise-to-lose-belly-fat-you-can-do-at-home/
Do you think these workouts can help me to lose my belly fat more?
Hope to hear from you soon!
Losing belly fat successfully and getting a flat stomach, is something that does not happen very often. You do not see a lot of people around with flat stomachs anymore. So if this is your goal, then you got to be ready for hard work and sacrifices. One thing is certain – there are no shortcuts. If you want to know how to lose belly fat with exercise, then you are in the right place.
Hi Jackson! We thank you sharing your feedback on the article “11 scientifically proven steps to lose belly fat”. Keep following our blog to know more health information.
Thanks, it is great post , I used the simple method you’re about to learn and dropped 32 pounds, which gave her the boost of self-esteem she needed to apply for and receive a big promotion at her law firm. For more Click the link https://bit.ly/2wB8yUz
Thanks, it is great post , I lost 22 pounds in under a month. I looks and feels great, and I landed an amazing new lady in my life.
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I am having a hard time deciding what to take, I have been feeling depressed with myself due to my size. I just had a baby. I was checking out what I can do and ended up reading about this Red Detox Tea.
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Hey guys, I’m need your help pretty much. I have a pot belly. My friend always mock me because of that. I visited a health consultant a couple weeks ago and he recommended i should follow this to lose my stubborn belly fats in weeks
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I used this 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The Flat Belly Fix System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve.
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Thank you for this guide. I was just looking for something like that. I have a plan to put your tips into practice. For a long time I have been using this type of tips https://healthyjourneyblog.com/how-to-lose-belly-fat/ . Please tell me what you think about it? Thank you again 🙂
ATTENTION MEN AND WOMEN OVER 35:Struggling With Chronic Belly Bloat
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HI! love the tips and also the meal plan!
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hi I totally agree with diets and I think that it can work pretty well although I think that for me personally who want to lose weight fast it would be very hard to move straight from regular nutrition to diet that’s why when I wanted to lose weight fast I just added this tea to my daily meals
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The author has correctly pointed out the facts about the Viscous fibers. These are the fibers which make you feel like your stomach is full, which means no more binging on the unhealthy snacks which are not good if you are thinking about fat loss.Viscous fiber helps in the losing the belly fat ,so like author said add some fair amount of these fibers in the diet. I did the same thing and lost like 17 pounds in like 21 days .for whats worth this. plan helped me a lot not just losing fat but gaining the confidence. it is worth trying.
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I have been taking this diet and in a month I have lost 4 kilos without stopping to eat really I am surprised and I want to share them
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Very nice article and diet recipes. I will try to use some of the diets but I have started using one diet program 3 weeks ago and I have very good results in such a short time.
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Hi mehnaz, very good information.. And these 7 tips are great to follow https://truweight.in/blog/food/7-days-diet-plan-to-reduce-belly-fat.html#quick-tips-belly-fat
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I love this article. It has a lot of valuable information that helps us feel like we’re queens.
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Hello there,
I am new here, finally decided to start losing belly fat… I try to keep my calories low, do some workouts, running, swimming pool etc.
But is there anything that I could do help me lose weight during the day and overnight?
Thanks
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thanks for a good article
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i loved all the information very nice and simple , i think the best way is also try to keep calories low . there are also some methods and systems that help you lose weight faster.
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That is a very informative article. Also this product here would help trim down fat bellies at an affordable price. Moms have tried it already.
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Hello, how are you doing today? Recently i have gone through your article, and i have found that it is very informative relating to a weight loss.and while searching on internet i found an interesting article which is quite different from your article since they were promoting different products compare to yours.
Hi Rachana! Spot reduction like reducing only belly fat is not advisable. we at Truweight believe in healthy weight loss through healthy eating and lifetsyle practices.For losing fat from belly , need to follow diet rich in vita min C, adequate protein, fiber and regular physical activity. https://truweight.in/blog/health/7-foods-that-will-help-shed-belly-fat-in-men.html Truweight is happy to help you with our honest weight loss program. please send us your contact details or call us on 1800-102-1255 Our representative will get in touch with you and explain everything.We are so gleeful to receive your feedback towards our blog, Keep following our blog to know such more health information.
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