Flat Belly Diet

The flat belly diet is a book that has been co written by the editors of Prevention magazine Liz Vaccariello and Cynthia Sass. Most people have issues related to their body weight and everyone at some point of time have had their bathroom scales tipping to the higher side. But the most unhealthy type of weight gain is in your abdomen, which is also known as visceral fat. Some of the main reasons for developing belly fat is lack of exercise, unhealthy eating habits and too much stress.

Visceral fat is one of the most harmful type of fat as it leads to cardiovascular diseases, high blood pressure and many lifestyle related diseases. It is seen that exercises like crunches are not very effective for getting rid of belly fat and sadly you will find that you are no longer able to fit in your high-waisted pants. This is where the flat belly diet scores over other weight loss diets. It will not only help you to shed those extra flab from your tummy but also keep it away, making you look and feel healthier and trimmer.

Flat Belly Diet Explained

The flat belly diet unlike any other diet plan specifically addresses abdominal fat. The whole weight loss regimen takes 32 days that is roughly a month and you can lose up to 15 pounds through this diet. Unlike any other diet, it does not involve starving yourself or minutely counting every single calorie that you consume. It is roughly inspired by the Mediterranean diet and you not only lose belly fat through this plan but also feel much fitter and energetic.

To start this diet, first you need to follow a four-day plan whereby you eat and drink certain food that will help you to banish bloat. Then, you start a four-week diet where you consume meals that are full of monounsaturated fats (MUFA), which are plant-based fats that has been scientifically proved to fight belly fat. MUFAs are found in fruits like avocado, olives, all nuts and seeds and even dark chocolate. They are also present in flaxseed oil, peanut oil, olive oil and sesame oil.

During the four-day anti bloat program you need to drink loads of water to flush out toxins and excess water from your body and need to avoid eating certain foods like salt, excess of carbohydrates like white bread, canned soups and juices, foods that makes you bloat like cauliflower, broccoli, cabbage and bell peppers and sugary treats like donuts, bagels and cookies. In addition to these, you need to completely stop munching on fried foods like nachos and French fries and also stop drinking any kind of frizzy drinks. You also need to completely avoid caffeine and alcohol as they make your body retain more water making you look bloated. After this four-day program, you need to start the 28 day diet plan. In this diet, you need to consume MUFA at every meal, stick to a 400 calories a meal and to eat small meals every four hours. You also should not skip breakfast and if you feel hungry, you should only snack on foods like pine nuts, toasted pumpkin seeds and fresh fruits.

Flat Belly Diet Recipes

Here are a few flat belly diet recipes that will get you started in your goal of losing the flabby belly. Remember to include at least one MUFA in your meal and to keep the dish under 400 calories.

Strawberry Smoothie


  • 1 cup skim milk
  • 1 cup fresh strawberries
  • 2 tablespoons flaxseed oil


In a blender, combine the skimmed milk with the strawberries and whiz them until you get a smooth liquid. Pour this into a glass and stir in the flaxseed oil.

Salmon Sandwich


  • 2 slices whole wheat bread
  • 2 tablespoons black olive tapenade
  • ½ cup Alaskan salmon, steamed and flaked
  • ½ cup cherry tomatoes, sliced
  • 2 romaine leaves


Spread the black olive tapenade over the whole wheat bread slices and then arrange the flaked salmon over it. Top it with sliced cherry tomatoes and romaine leaves.

Chilled Chicken Pasta


  • ¼ cup whole wheat penne pasta
  • 1 tablespoon pesto sauce
  • ½ cup shredded grilled chicken breast
  • ½ cup cherry tomatoes, halved
  • ½ cup grated carrot
  • 2 tablespoons grated cheese


Cook the penne pasta in boiling water for 5 – 6 minutes until they are al dente. Drain pasta and place them in ice-cold water. In a medium bowl, add the pasta along with the cherry tomatoes, grated carrot, shredded chicken breast and pesto sauce and toss well. Add the grated cheese and enjoy this delicious chicken pasta.

The reviews for this diet have been quite favorable and there are many people who have been able to get rid of their excess flab by following this diet. If everything else have failed, then why not give this diet a try. Who knows, you might finally be able to get rid of your paunch and attain a trim and svelte body.

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