Staying healthy is very important to sustain an appropriate weight for your body type. It is always good to keep a track of your current BMI (Body Mass Index) to make sure you are falling in the healthy weight category. Being underweight or overweight is very dangerous for your health, putting stress on your muscles, bones and vital organs such as the heart. By keeping the body at a healthy weight, you are less susceptible to contracting various diseases such as diabetes, heart disease, high blood pressure and cholesterol levels, infertility, skin infections and even cancer. If your BMI is falling above that healthy weight range and into either of the overweight, obese or morbidly obese ranges, it’s time to do something about it.
For a lot of us, losing weight is an absolute nightmare. Time and time again you go through a tiring, difficult and long winded process to only end up back in the fridge rummaging through your secret stash of chocolate eclairs again. Moreover, as we get older and start noticing symptoms of menopause, we tend to carry weight around more difficult areas such as the stomach and waistline. Don’t fear though because we are going to show you a quick 7 day diet plan to zap your abdominal fat and get rid of that unwanted potbelly. It’s fast, it’s easy and if done right, it works wonders!
Substances such as sugar, alcohol and processed foods are huge contributors to weight gain in the abdominal area. These should only be consumed in very small amounts, especially if you struggle with your weight. Consuming food products such as fish, poultry and vegetables is highly recommended whilst dieting and will help to create healthy eating habits to tie in with your normal daily diet. Next is a list of diet plan rules which will have you on your way to losing your excess abdominal fat in 7 days.
Rules to follow:
1. Avoid caffeine, sugar, alcohol and processed foods. These foods conserve body fat easily.
2. Allow yourself one cheat meal during your 7 day diet but eat clean for the rest of the time. It has been shown that one high fat cheat meal actually speeds up your metabolism!
3. Consume fish oil. The fatty acids within fish oil are actually good for you and are needed by the body to help build muscle, provide energy for exercise, minimise fat storage and decrease appetite whilst dieting.
4. Make breakfast daily. Wake up at least 1 hour before leaving the house to give yourself time to prepare a healthy, balanced breakfast and digest it correctly. If you simply do not have time to make breakfast in the morning, eat something on the run such as a piece of fruit, a handful of nuts or a boiled egg.
5. Do not eat a heavy meal at night, especially after 8 pm. After eating, make sure you wait at least 4 hours before going to bed at night so you don’t sleep on a full stomach. The reason for this is because your body stores fat while you sleep and this can lead to digestive problems.
So, are you ready? Here we go…
Your 7 day diet plan to reduce abdominal fat:
Breakfast: 1 cup green tea or 1 cup of almond milk, 2 egg omelette filled with chopped peppers, mushrooms, tomatoes and a handful of spinach
Morning snack: 1 cup of green tea, 1/4 red pepper, 1/4 cucumber and 1/2 carrot, all sliced, 1 tbsp peanut butter
Lunch: 1 grilled chicken breast, mixed salad with garlic stir-fried green beans, dressed with 1/4 tbsp olive oil and juice of 1/4 lemon
Mid-afternoon snack: 1 cup of green tea, 100g turkey breast, handful of grapes
Dinner: 1 grilled chicken breast with steamed broccoli, cauliflower and garlic stir – fried green beans
Breakfast: 1 cup of green tea or 1 cup if almond milk, 100g smoked salmon, handful steamed baby spinach leaves, juice of 1/4 lemon, 1 tsp aioli
Morning snack: 1 cup of green tea, 100g turkey breast and 1/2 carrot, sliced
Lunch: Fish fillet of your choice steamed with garlic, chilli and coriander, mixed salad, dressed with 1/4 tbsp olive oil, 1/4 tbsp lime juice
Afternoon snack: 1 cup of green tea, handful of strawberries, small handful of blueberries
Dinner: 1 Baked chicken breast with a handful of garlic stir-fried kale and mushrooms
Breakfast: 1 cup of green tea or 1 cup of almond milk, 1 bowl of fresh fruit salad, 1 1/2 tbsp full fat organic yogurt
Morning snack: 1 cup of green tea, 100g chicken breast, 1/4 cucumber, sliced
Lunch: 1 tuna salad – baby spinach leaves, rocket leaves, cubed cucumber, cubed tomato, sliced red peppers, olives, 1 hard-boiled egg (sliced), 1 can of tuna, dressed with 1 tsp low fat Italian salad dressing
Afternoon snack: 1 cup of green tea, small handful of raspberries, small handful of blueberries
Dinner: 1 salmon steak, skin off, with chopped dill, 1 roasted tomato, 1/4 tbsp olive oil, juice of 1/4 lemon
Breakfast: 1 cup of green tea or 1 cup of almond milk, 2 scrambled eggs made with organic milk, 1 roasted tomato, 1 handful steamed kale
Morning snack: 1 cup of green tea, 1 carrot, sliced, 1 tbsp peanut butter
Lunch: Your cheat meal!
Afternoon snack: 1 cup of green tea, 1 small handful of mixed blueberries, 1 small handful of unsalted almonds
Dinner: 100g chicken breast stir-fry made with 1/2 tsp of oil, garlic, chilli, coriander and green vegetables
Breakfast: 1 cup of green tea or 1 cup of almond milk, 2 poached eggs, 1/4 of an avocado, sliced and some stir-fried kale
Morning snack: 1 cup of green tea, 2 small lettuce leaf wraps with a sliced red pepper, cucumber, spring onion and coriander filling, sauce – 1 tsp thick soy sauce mixed with 1 tsp chilli sauce
Lunch: 150g grilled prawns with a mixed salad of baby spinach, rocket, cherry tomatoes, roasted sweet potato and 1/2 a roughly sliced orange, 1/2 tbsp olive oil and a squeeze of lemon
Afternoon snack: 1 cup of green tea, 1 banana
Dinner: 100g chicken breast roasted with pesto and juice of 1/2 a lemon, steamed greens, 1 roasted tomato
Breakfast: 1 cup of green tea or 1 cup of almond milk, mixed fruit salad, 1 1/2 tbsp organic full fat yoghurt
Morning snack: 1 cup of green tea, 2 x 10 cm sticks of celery with 1 tbsp peanut butter
Lunch: 1 bowl of hearty vegetable soup
Afternoon snack: 1 cup of green tea, a small handful of pecan nuts, a small handful of dried apricots
Dinner: One grilled haddock fillet with roasted peppers, onions, beetroot and courgette
Breakfast: 1 cup of green tea or 1 cup if almond milk, 100g smoked salmon, 1 poached egg, a handful steamed baby spinach leaves, juice of 1/4 lemon, 1 tsp aioli
Morning snack: 1 cup of green tea, a small handful of Brazil nuts, a small handful of blueberries
Lunch: 150g chicken breast with steamed asparagus, broccoli and 1 roasted tomato
Aternoon snack: 1 cup of green tea, 1/2 a carrot, sliced into sticks, 1 x 10 cm celery stick, 1 tbsp peanut butter
Dinner: Grilled, skinless duck breast with Asian greens and brown rice
Food swaps for weightloss:
Swap 》》1 glass of ordinary full fat cow’s milk [146 cals, contains hormones] for 》》1 glass of organic cow’s milk [146 cals, chemical – free] or 》》1 glass of almond milk [40 cals, lactose – free]
Swap 》》2 tbsp sour cream [120 cals, high in fat] for 》》2 tbsp low fat organic yogurt [90 cals, still get creamy taste]
Swap 》》1 ordinary yoghurt [160 cals, full of sugar] for 》》1 organic yoghurt [100 cals, pesticide – free] or 》》1 organic full – fat yoghurt [160 cals, less sugar, feel fuller for longer]
Swap 》》 2 scoops of ice cream [ 260 cals, high in fat and sugar] for 》》1 large semi-frozen banana, blended with 1 teaspoon of cocoa powder [ 95 cals, keeps you fuller for longer]
Swap 》》1 pint of beer [182 cals, high in sugar] for 》》1 pint of organic cider [120 cals, less alcohol] or 》》1 small glass of red wine [120 cals, antioxidising]
We do not recommend following this diet plan long term. Carry out for a maximum of 2 weeks to help accelerate your abdominal weight loss. At all other times follow a healthy and balanced diet which consists of all major food groups, with those at the top of the triangle consumed in moderation.
In addition to following this diet, drink plenty of water (approx 8 glasses) throughout the day. If you feel that this diet may interfere with any other health problems or illnesses you may have, please consult your gp for prior advice.