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All you need is this ultimate 7-day diet plan to reduce belly fat

Medically reviewed by R Sindhu Vas, Masters of Food Science and Nutrition

Belly fat is a common sight in India. Even people who have normal BMI and are not considered obese or overweight has belly fat.

In fact, according to studies, belly fat or central obesity, can have a higher mortality rate [1].

Belly fat increases the risk of asthma, type 2 diabetes, blood pressure, cardiovascular diseases, stroke etc.

Considering a diet plan to reduce belly fat is essential not just to look good but also to reduce the risk of developing the aforementioned diseases.

Table of Contents

The good news, studies conducted among our clients have proved that belly fat can be reduced by eating a healthy diet and exercising regularly.  

Even though belly is one of the most stubborn areas to lose fat from, we bring to you the ultimate tips, foods, and diet plan to reduce belly fat.

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Know how Healthy you eat

7 Days Diet Plan to Reduce Belly Fat

Healthy eating habits are necessary for a healthy body and mind. In order to reduce belly fat and lose overall weight, diet modifications should be made. [2]

Truweight’s Scientific Research Officer, Dr Shunmukha Priya .S, has come up with the best 7-day diet plan to lose weight and reduce belly fat in a healthy way. The diet plan also includes different meals of the day. [3] 

The best part is, this is a healthy Indian diet plan to reduce belly fat. This means, the diet is both doable and sustainably by the Indian population.

Breakfast Meal Plan

Breakfast is an important meal and it should not be skipped. After a satisfying breakfast, you can have some healthy and light mid-morning meals. A bowl of fruit salad or sprouts can be really amazing.

Check out our recommended breakfast plans for 7 days of the week below.

Monday1 Stuffed muli/ cauliflower paratha + curd (2nos.) 
Tuesday2 Idlis/ 1 mung chila + A bowl of sambar + A small bowl of Red Chill Chutney + boiled egg white (2 nos.) 
Wednesday2 Brown bread veg sandwich + + 1 Banana/ Pear/ Papaya
ThursdayA Medium bowl of Barley Porridge/Oats + Boiled egg white/sprouts cooked (3tbsp)
FridayA  Medium bowl of Oats / Cereals + A small bowl of fresh fruits
SaturdayA  Medium bowl of Oats / Cereals + A small bowl of fresh fruits
Sunday1 Dosa + A  bowl of pumpkin sambar + A small bowl of coriander chutney + A glass of cucumber and carrot  Juice 

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Lunch Meal Plan

Lunch should be of moderate quantity and wholesome  A typical healthy lunch that our nutritionist recommends are a bowl of brown rice with some paneer or chicken, 2 chapattis with sabzi and buttermilk.

Below, we offer some healthy lunch options.

Here are our recommended lunch plans for 7 days of the week.

Monday2 Missi rotis or palak tilwala Brown rice (1 bowl) + A small bowl of Paneer makhni + A small bowl of capsicum salad
Tuesday1 Small bowl of Brown rice + 1 bowl matki amti curry / a small bowl lean meat/fish preparation (low oil) + Mixed veg salad
Wednesday1 Small bowl of roasted chicken and veggies salad + 2 Wheat Rotis + Mix veg curry + A small cup of low-fat yogurt
Thursday1 Plate of Paneer tikka kabab + brown rice veg pulao (1 bowl) + Raita
Friday1 Medium bowl of poha + a plate of fish fry + 1 Roti + A small bowl of salad
Saturday1 Medium bowl of Steamed brown rice + A bowl of veggie salad + Lauki ki sabzi + Dal curry or egg white omelet
Sunday1 Bowl of Veg Khichdi + 1 small bowl of Veg Raitha

Mistakes you might be made by following a DIY weight loss diet


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.

Monday1 cup  ginger tea +  2 whole wheat low on oil khakra
Tuesday1 cup Green tea +  Steamed Corn (3tbsp)
Wednesday1 cup Green tea + bowl of Sprouts chat
Thursday1 glass Fresh Strawberry smoothie
FridayA glass of Buttermilk and 1 Khakra/khandvi
SaturdayA cup of fat-free, flavor free yogurt + 2 flax sesame ladoo
SundayA glass of whey protein shake + A small bowl of amaranth and raisin mix

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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.

Monday1 veg Uttapam + mint chutney (3 tsp) + green soup (1 bowl)
Tuesday1 Ragi Roti +  chole masala + Mixed vegetable  Salads (1 bowl)
Wednesday1 bajra roti + a small bowl of pepper dal curry/paneer gravy + mixed veg soup (1 bowl)
ThursdayPaneer Frankie + cucumber sprouts salads (1 bowl) Tomato soup (1 bowl)
Friday1 small bowl of Veg ragi semiya or ragi ball + A small cup of sambar + Mixed peppercorn salad (1 bowl)
Saturday1 palak wheat roti + usual curry + 1 bowl of Mixed veg salads
SundayBoiled or baked sweet potato + 2 pieces boiled fish/paneer tikka + lentil and tomato soup

Our Dietitian Recommended Diet Plan 

Diet plan for reducing belly fat
Diet plan for reducing belly fat

 Foods to Reduce Belly Fat

Now that you have the perfect diet plan to reduce belly fat, we bring you exercises and diets, eating certain foods also help reduce belly fat. We have listed a handful of foods that you should be including in your diet.

1. Avocado

Avocado contains a digestive enzyme called lipase. This enzyme breaks down the fat and helps with digestion.


2. Pineapple

Pineapple is rich in an enzyme known as bromelain which also aids in the process of digestion. Research also revealed that pineapple juice reduces lipoprotein and increases the metabolic rate. [4]

3. Yogurt

Yoghurt is rich in good bacteria (probiotics) which aid in the process of digestion and also helps in the absorption of vitamins and minerals.[5]

Greek yogurt

4. Watermelon

Watermelon is one of the diuretic foods that helps flush out excessive amounts of sodium and water the body through urine. This helps reduce belly fat.


According to a study published in American Journal of Drug Delivery and Therapeutics, it is a proven fact that watermelon is an efficient diuretic, that helps in excreting extra water as urine and thus, also can help in preventing water retention. [6]

5. Peppermint tea

Peppermint tea eases bloating and aids in digestion promoting belly fat reduction [7].

6. Lemon Juice

Lemon Juice aids in digestion, reduces bloating, treats constipation and also removes excess water retained by the body.

Having a lemon juice one hour before breakfast helps to reduce the swelling of the stomach and stops bloating.

Lemon water for weight loss
Lemon Juice

7. Whole Eggs

Whole Eggs or Egg White are loaded with protein and can be eaten for breakfast to reduce belly fat.

Whole Eggs
8. Leafy Greens

Leafy Greens such as kale, spinach and Swiss chards have high fibre and several micronutrients. These should be included in your diet to reduce belly fat.

Leafy Greens

9.  Salmon

Salmon is rich in omega 3 fatty acids and plays a major role in reducing obesity and metabolic diseases. Eating it regularly will help you reduce belly fat and overall weight.


10. Cruciferous Vegetables

Cruciferous Vegetables include cabbage, Brussels sprouts, broccoli and cauliflower. These foods are high in fibre and work great for reducing belly fat.

Cruciferous Vegetables

11. Chicken

Chicken Breast and Lean meat are rich in protein and keep the stomach full for a longer period of time. This promotes weight loss and reduces belly fat.

Chicken Breast

12. Boiled Potatoes

Boiled Potatoes have several nutrients. Potassium in potatoes helps control blood pressure. Sweet potatoes, turnips, and other root vegetables are also excellent for reducing belly fat.

Boiled Potatoes

13. Tuna

Tuna is high in protein and low in fat food. It has healthy fats that improve metabolism and reduces belly fat.


14. Beans and Legumes

Beans and Legumes are great for weight loss. These include lentils, black beans, kidney beans etc. These are high in protein and fiber which helps in keeping the stomach full.

Beans and Legumes

15. Soups

Soups can make you feel more satiated which aid in weight loss and reducing belly fat. For best results, drink clear soup and avoid adding cream to it.

16. Cottage Cheese

Cottage Cheese is high in protein and calcium and including in diet often will help reduce belly fat.

Cottage Cheese

17. Apple Cider

Apple Cider Vinegar has shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long run. It can also help reduce belly fat.

Apple Cider

18. Nuts

Nuts are an excellent snack, containing a balanced amount of protein, fiber, and healthy fats. It improves metabolic health and promotes weight loss reduces belly fat.

19. Whole Grains

Whole Grains are loaded with soluble fiber that has been shown to increase satiety and improve metabolic health. Eating whole grains instead of regular grains will help reduce belly fat.

20. Fruits

Fruits are rich in fibre, antioxidants and have other micronutrients. Eating at least one fruit a day can help reduce belly fat. 

FruitsNow that you know what foods to be included to reduce your belly fat, below we share seven useful tips to reduce belly fat.

7 Quick Tips to reduce belly fat

Before starting off with your strategy to lose the tummy weight, these are the tips that will help you maintain the right plan.

1. Eat More Protein 

Studies show, people, consuming good quality protein regularly, have lesser belly fat. Including protein in your diet is very easy. Gather different protein sources. [8] Be it eggs, chicken, tofu etc.

Make a list of your favorite proteinous foods and add them to your diet to reduce belly fat.

2. Have Small Meals 

Not just reducing belly fat, eating small meals help in overall weight loss too. It accelerates the metabolic role by controlling overeating.

This nowhere means you have to skip meals or starve. Eat timely but lower the quantities.

3. Eat more of Viscous Fiber

Viscous fibers are the soluble fibers that help in weight loss by keeping the stomach full for a long time. These fibers also help to reduce belly fat.

These viscous fibers form a gel-like substance in your body that has the ability to slow down the process of your stomach releasing the digested food into your gut.

Also, the fibers have the tendency of cholesterol absorption that contributes to reduced belly fat. [9]

These factors work great to reduce belly fat.

Tips to reduce belly fat

4. Reduce the Carbs intake 

Reducing the consumption of simple carbs can help weight loss as well as reducing that tummy fat. However, don’t take this as a thumbs up for any zero carb diet.

You need carbs, in fact, the complex carbs come with numerous health benefits. They are found in vegetables, fruits, whole grain bread, oatmeal, legumes, brown rice, and wheat pasta.

5. Don’t have any added Sugar

Aerated beverages, bakery items as well as many packaged foods, contain added sugar that is a contributor to your tummy fat. [10] That is why limit your sugar intake as much as possible.

6. Go for Aerobic Exercises

Not just a diet plan to reduce belly fat is important, exercises play an important role as well. You can follow aerobic exercises, that not only cut down the stubborn belly fat but also helps in building body stamina and boost the energy levels.

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7. Take 8 Hrs of Beauty Sleep

If you want to reduce tummy fat, follow a proper sleep schedule. Along with a diet plan to reduce belly fat, sleep is also very important. Studies have shown that fat accumulates around the waistline due to sleep irregularities. [11]

Little steps every time can make a significant difference. With few tips included in daily life can ensure long, healthy way ahead.

Detox diet plan to reduce belly fat

Toxins caused by unhealthy foods and environmental conditions are also majorly responsible for belly fat and to get rid of toxins, detox is very essential.  

Detox diet helps cleanse the system both inside and outside and removes the bad effects of stress. Stress causes the accumulation of belly fat especially in men who are prone to stress more when compared to women.

Detox diet helps you undo the harm you might have caused to your body through binge eating, lack of sleep, excess alcohol or smoking etc. It ensures you eat a healthy meal while losing excess weight and belly fat. The detox diet also works on improving your metabolism.

Truweight’s detox diet plan to reduce belly fat

Any health program of Truweight begins with a detox plan. This plan prepares the clients for weight loss and cleanses their system by eliminating the accumulated toxins.

The detox diet plan comprises of Truweight Superfoods that act as detox cleansing agents, having natural ingredients and no artificial supplements.

For example, the detox superfoods kit has Hibiscus Tea which has natural hibiscus petals rich in anthocyanins and Vitamin C. Similarly, Teatox (detox tea), has wonderful ingredients like cinnamon, pipali, pepper and amla.

The detox drinks are available in sachets and in ready-to-mix form. These detox drinks are rich in protein since these have whey protein, probiotic culture and skimmed milk powder among other ingredients.

These detox tea and detox drink boosts your metabolism and removes toxins, thus leading to weight control and reduction in belly fat.

Efficacy of Truweight detox diet plan

When administered to the male subjects with their written consent, the findings revealed that at the beginning of the program, 30.6 percent of the males were belonging to the overweight category ( 25.1 – 30.0 kg/m2) , 47.2 percent were in obese category (30.1 -35.0 kg/m2 ) and  22.2 percent were in the severely obese category (BMI > 35.1 kg/m2 ).

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 one month diet programme in which 2.8 percent men subjects shifted to normal BMI category (<24.9) which was not existing at the initial stage.

Implications of the healthy detox diet for weight loss

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, pattern of energy expenditure varies. This should be considered during any detox diet for weight loss programme to assure its healthy approachability.

The study reflects the efficacy of Superfoods and the diet plan which can ensure 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.

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.

1200 calorie diet plan
1200 calorie diet plan

Disclaimer: Truweight 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.


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 much essential for losing belly fat. Indulge in exercises 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 effective.

Exercise regularly and follow a healthy diet plan to reduce belly fat. You will see that flab melting away in months.

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