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 .
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.
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. 
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. 
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.
|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 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.
|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|
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.
|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|
Start now with our FREE Diet consultation worth Rs. 1500/-
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
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.
Avocado contains a digestive enzyme called lipase. This enzyme breaks down the fat and helps with digestion.
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. 
Yoghurt is rich in good bacteria (probiotics) which aid in the process of digestion and also helps in the absorption of vitamins and minerals.
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. 
5. Peppermint tea
Peppermint tea eases bloating and aids in digestion promoting belly fat reduction .
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.
7. Whole Eggs
Whole Eggs or Egg White are loaded with protein and can be eaten for breakfast to reduce belly fat.
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.
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.
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.
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.
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.
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.
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.
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.
Fruits are rich in fibre, antioxidants and have other micronutrients. Eating at least one fruit a day can help reduce belly fat.
Now 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.  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. 
These factors work great 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.  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.
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. 
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.
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.
Subscribe to Truweight Blogs Today! Receive the Latest Health Articles via Email!