7 Days Diet Plan & Effective Tips to Reduce Belly Fat

Tips to reduce belly fat is probably one of the most popular Google searches and why not, the increased fat content around the waistline is a big deal.

Being one of the fat countries in the world, we see people with overweight and bigger tummies. However, the cruciality remains that even people who are weighing normal weight can be prone to belly fat!

In fact, there are reports stating that belly fat, also known as central obesity, can have a higher mortality rate.

A senior study author Dr. Francisco Lopez-Jimenez of the Mayo Clinic in Rochester, Minnesota, said, “If a person has a normal BMI and an abnormal waist size the risk is worse than if they have a high BMI.”

Now that explains the risks of carrying that extra weight around your waist. So not just to achieve a flat belly to appear good, you have to know the tips to reduce belly fat in order to maintain a good health.

However, we have studied among our clients that different exercises and right diet to lose belly fat can really help. So here we bring to you some insights on how to reduce tummy fat naturally. 

So, even if this belly fat is one of the most stubborn areas to lose weight from, we bring to you the ultimate tips, foods and diet plan to reduce belly fat.

Are you too one of them who have been trying very hard to shed that tummy fat? Learn how to achieve flat belly naturally from Truweight’s Nutritionists. Avail your FREE consultation here

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. [1Including protein in your diet is very easy. Gather the different protein sources. Be it eggs, chicken, tofu etc. Make a list of your favourite proteinous foods and add them to your diet to reduce your 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 in reducing the belly fat. These viscous fibers, forms 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. This works 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 [2].

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, 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 to reduce belly fat are very important. You can follow aerobic exercises, that not only cut down the stubborn belly fat but also helps in building body stamina and boost body’s 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. [2]

Here’s a quick look at the above tips

Tips to reduce belly fat
Tips to reduce belly fat

7 Days Diet Plan to Reduce Belly Fat

In order to reduce belly fat, you will have to bring strong modification to your daily diet. This can be hard as well as confusing. However, we are here to help you with it.

Our Nutritionist, Dr Priya, has come up with a 7 days diet plan including different meals of the day.

Breakfast meal plan

The most important meal of the day is breakfast. It is almost included in every healthy diet plan to have a healthy and fulfilling breakfast and that’s because it is absolutely true.

After a satisfying breakfast, you can go ahead with the day with some healthy and light mid-morning meals.

A fruit salad bowl or a bowl of sprouts can be really amazing. Here are our recommended breakfast plans for 7 days of the week.

Monday 1 stuffed muli/ cauli flower 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 bowl of pumpkin sambar + A small bowl of coriander chutney + A glass of cucumber and carrot  Juice 

Lunch meal plan

Another important meal of the day is lunch. While being at the office, we often tend to skip breakfasts and directly go for lunches.

But that is not at all healthy. A typical healthy lunch that our Nutritionist recommends can be a bowl of brown rice with some paneer recipe. Here are our recommended lunch plans for 7 days of the week.


2 Missi rotis or palak tilwala Brown rice (1 bowl) + A small bowl of Paneer makhni + A small bowl of capsicum


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 yoghurt
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 omelette
Sunday 1 bowl of Veg Khichdi + 1 small bowl of Veg Raitha

Evening snacking meal plan

We tend to go out of our diet tracks mostly in our evening snack times. After all, those samosas and pakodas always come to our mind with our evening chais!

But in order to reduce belly fat, you got to restrict yourself and find better evening snack options. A cup of green tea with some steamed corn can work wonders here. 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 , flavour free yoghurt + 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.

Experts advise having lighter dinners like some vegetable salads or some healthy soup bowl for dinners.

Monday 1 veg Uttapam + mint chutney (3 tsp) + green soup (1 bowl)
Tuesday 1 Ragi Roti +  choley 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 pepper corn 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 

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

 6 Foods to Reduce Belly Fat

Now that you have the perfect diet plan to reduce belly fat, we bring to you the foods that you can include in the diet.

Apart from exercises, there are special foods that will help you reduce your belly size. We have shortlisted them. Include them into your diet plan to reduce belly fat and fight that bulging tummy in a natural way.  

1. Avocado

Avocado contains a digestive enzyme called as lipase. This enzyme breaks down the fat and helps to move food downwards from the stomach to intestines thus preventing accumulation of gases in your stomach.

2. Pineapple

It is rich in an enzyme known as bromelain which aids in the process of digestion thus preventing stomach gases. It makes your tummy flat and slim.

3. Yoghurt

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

It has been proven that having yoghurt decreases gases and bloating by 80 percent. This helps to make your belly flat.

4. Watermelon

It increases the frequency and volume of urine, as you urinate frequently all the water and salts causing your stomach to swell are removed from the body. So watermelon is an excellent remedy to flatten your stomach.

5. Peppermint tea

It eases bloating and aids in digestion. Peppermint tea does not make you feel heavy after having a meal. So have a herbal tea after having your meals. It is one of the best teas to flatten your stomach fast.

6. Lemon Juice

Lime water aids in digestion, treats constipation and also removes excess water retained in your stomach. Have lemon juice one hour before breakfast to reduce the swelling of the stomach and to stop bloating.

Now that you know what foods to be included to target your belly fat, go and remodify your diet. But don’t forget to tell us. And if you know more belly fat reducing foods, do mention in the comments below.

Now that you know what foods to include in a diet to reduce belly fat and what are the exercises to follow, go try these and lose that belly fat in the most healthy way.

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12 thoughts on “7 Days Diet Plan & Effective Tips to Reduce Belly Fat

  1. 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.

  2. Good article I must say. If you are interested in loosing belly fat then follow this article steps, easily can reduce the belly fat.

  3. 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 .