Our 7-day diet plan for weight loss and flat stomach contains natural foods like leafy greens, fresh vegetables, whole grains, and low-fat dairy.
- Early morning drink @ 6:30 am: Apple cider vinegar drink
- Breakfast @ 9 am: Besan-Methi chillas with mint-coconut chutney
- Mid-morning meal @ 11 am: Avocado Banana smoothie
- Lunch @ 1 pm: Brown rice/Roti with rajma curry and Buttermilk
- Evening snack @ 4 pm: Black channa sundal
- Dinner @ 7 pm: Vegetable vermicelli
Consult 19 years experienced Chief Nutritionist Vasanthi for expert advice and a personalized diet plan. In-person consultation at HSR, Koramangala, Bellandur, Haralur, and video consultation across India.
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- Drinking plain water frequently can keep your hunger at bay.
- Be sure that your breakfast is full of fiber-rich foods and proteins. Don’t have breakfast full of carbohydrates.
- Reduce your sodium intake to lower the water retention in your body.
- Swapping your food habits to healthier versions will help you to achieve a healthy weight and flat stomach.
- Sugary foods and carbonated drinks can make your belly bigger. Instead, opt for natural unsweetened fruit juices and green tea that benefits your body and avoid unnecessary fats.
- Perform exercises like strength training and abdominal exercises that target belly fat.
Table of Contents
Low-Carb Low-Calorie Meal Plan
Day 2 Diet Plan
- Early morning drink @ 6:30 am: Green tea
- Breakfast @ 9 am: Oatmeal with fruits and dates
- Mid-morning meal @ 11 am: Pomegranate-Apple salad
- Lunch @ 1 pm: Brown rice vegetable pulav with beetroot raita
- Evening snack @ 4 pm: Scrambled eggs
- Dinner @ 7 pm: Jowar roti with mushroom curry
A low-carb low-calorie meal plan is used to lose weight effectively and lose belly fat. Low-calorie foods are often low in fiber and healthy.
Vegetables like tomatoes, cabbage, cucumber, cauliflower, spinach, and leafy greens, and fruits like oranges, melons, strawberries, apples, grapes, and pomegranates are low in calories and offer the best meal plan for a low-carb diet.
Eggs and low-fat cottage cheese are the best protein options that are low in calories.
Make use of the Protein Intake Calculator to know your protein requirements based on your body weight. These foods add variations to the diet and prevent the monotonous and boring feeling of foods.
The low-carb low-calorie meal plan does not mean you are on a calorie-deficient diet. Including whole foods and minimally processed foods adds bulkiness to the diet and is low in calories and highly nutritious.
Top 12 Dieting Tips for Belly Fat Reduction
Dieting tips for belly fat require protein-rich foods with increased physical activity. Visceral fat is the main fat that forms the main constituent of belly fat which is very tough to burn.
Belly fat is the major risk factor for many chronic illnesses like Type 2 diabetes, cardiac problems, and hypertension. The top 12 weight loss tips for belly fat reduction are
- Include a lot of fiber in the diet which keeps you full making you eat less. Water combines with soluble fiber and forms a gel-like substance that moves slowly through the digestive system.
- Increased protein intake promotes fullness and reduces appetite. Proteins also boost your metabolism and burn more calories.
- Aerobic exercises help to burn belly fat and improve your overall health. The intensity and duration of exercises may impact your reduction of belly fat.
- Reducing your carb intake helps in reducing belly fat. If your carb intake is less than 50 gm per day, you have a higher chance of losing belly fat.
- The BMR Calculator assesses your metabolic rate based on your height, weight, age, and lifestyle and calculates your daily carb requirement.
- Strength training is also beneficial for the reduction of belly fat. A great decrease in visceral fat was noticed with a combination of strength training and aerobic exercises.
- Avoiding sugary foods and beverages can help you stay away from obesity-related issues. Intake of refined sugars can cause fattening of the belly. Sugary beverages contain high amounts of fructose which lead to abdominal fat gain.
- Stress management and good quality sleep are other important factors for health. The rate of increase in belly fat is higher when the sleeping patterns are disturbed. Having more stress triggers the adrenal gland to produce more cortisol which makes you gain belly fat.
- Use our BMI Calculator to know your levels of body mass index and calculate your food intake accordingly to lose belly fat and overall weight. Keeping track of your calorie intake is beneficial for losing belly fat.
- Including foods rich in omega-3 fatty acids has been shown to reduce belly fat in people with fatty liver conditions. Fatty fishes, avocados, and nuts are some of the foods rich in omega-3 fatty acids.
- The Lactobacillus found in probiotic foods plays a role in reducing belly fat and improving gut health.
- Intermittent fasting is one of the ways to decrease abdominal fat. During intermittent fasting, the body uses the fat reserves stored in the body for fueling the body.
Healthy Meal Plan to Lose Belly Fat
Day 3 Diet Plan
- Early morning drink @ 6:30 am: Overnight soaked fenugreek water
- Breakfast @ 9 am: Paneer sandwich with whole wheat bread and a few soaked almonds
- Mid-morning meal @ 11 am: Spinach-lentil soup
- Lunch @ 1 pm: Millet rice with eggplant curry and low-fat curd
- Evening snack @ 4 pm: A cup of diced watermelon
- Dinner @ 7 pm: Quinoa khichdi with vegetables
The healthy meal plan to lose belly fat should be low in calories, high in protein, and low in saturated fats and trans fats. The Body Fat Calculator measures the total body fat percentage with which one can determine whether he/she is healthy.
Drinking enough water brings down your appetite and your cravings for unhealthy foods. Reduction of belly fat is possible with reduced carb intake, increased protein, and fiber intake. Eat home-cooked meals as much as possible.
Finish eating your dinner before 8 pm and refrain from eating any sugary foods after that. Cut down on excess salt, fried foods, refined carbs, and sweetened drinks to avoid the deposition of fat in the abdominal region.
Plan a regular workout routine daily and a healthy meal plan to lose belly fat.
Indian Detox Diet Plan for Weight Loss
Day 4 Diet Plan
- Early morning drink @ 6:30 am: Warm water with lemon juice and honey
- Breakfast @ 9 am: Oats idly with sambhar and 1 small guava
- Mid-morning meal @ 11 am: Cucumber-carrot juice with soaked chia seeds
- Lunch @ 1 pm: Cauliflower rice with beans and peas
- Evening snack @ 4 pm: Sprouts salad with tomatoes and pomegranate
- Dinner @ 7 pm: Tomato dosa with radish chutney
Indian detox diet plan for weight loss includes drinking plenty of pure water and low-glycemic index fruits like apples, oranges, guava, strawberries, pears, and plums.
The detox diet plan is a short-term diet plan that improves circulation, immunity, and energy, and cleanses your skin. Detox diets improve your eating habits and your knowledge about foods.
The Water Intake Calculator tells you the amount of water that you should drink based on your activity levels, seasonal changes, and your weight. Water helps to flush out toxins and unwanted chemicals caused due to the ingestion of unhealthy food habits and pollution.
A detox process is a powerful tool that rejuvenates the body cells and helps in maintaining healthy skin. Soaked chia seeds help in the elimination of toxins from the body.
The Weight Loss Detox Diet brings in a feeling of peace and calmness with the elimination of processed foods and caffeine.
Good Diet Plans to Lose Weight Fast
Day 5 Diet Plan
- Early morning drink @ 6:30 am: Jeera water
- Breakfast @ 9 am: Vegetable upma with chutney
- Mid-morning meal @ 11 am: Lemon grass tea with a few walnuts
- Lunch @ 1 pm: Methi rice with lentil curry and cluster beans sabzi
- Evening snack @ 4 pm: Seasonal fruits salad with crushed flax seeds
- Dinner @ 7 pm: Multigrain roti with bhindi sabzi
Good diet plans to lose weight fast include more fiber and proteins, and fewer carbohydrates and fats. Cut back on refined carbs and sugars that contain no fiber or nutrients.
Excess intake of processed foods promotes the storage of fats in the adipose tissue and leads to weight gain.
The Weight Loss Meal Plan consists of whole grains and fresh vegetables to support the process of weight loss and make the diet healthier.
Consuming proteins for breakfast increases the production of satiety hormones which keeps you full for a long time and reduces the production of hunger hormones.
Chewing food well stimulates the brain to recognize the signals of fullness and prevents over-eating. Avoiding distractions helps in mindful eating.
Diabetes Food Plan to Lose Weight
Day 6 Diet Plan
- Early morning drink @ 6:30 am: Amla juice
- Breakfast @ 9 am: Mooli paratha with low-fat curd
- Mid-morning meal @ 11 am: Buttermilk sprinkled with fenugreek seed powder
- Lunch @ 1 pm: Brown rice/roti with green gram dal and stir-fried greens
- Evening snack @ 4 pm: Roasted minty makhana
- Dinner @ 7 pm: Ragi roti with low-fat paneer curry
Diabetes food plans to lose weight should consist of healthy (complex) carbohydrates derived from fruits, vegetables, whole grains, legumes, and low-fat dairy foods.
Obesity can be the main cause of diabetes. The Obesity Diet Chart formulated with the help of our expert nutritionists supports weight loss and improves healthy well-being.
Consumption of saturated fats, trans fats, and processed foods can increase the severity of diabetes and the risk of heart disease. Insulin resistance is one of the major problems encountered by diabetes patients.
Obesity increases the body’s resistance to insulin and makes the management of diabetes more difficult. Selection of healthy food choices may aid in Insulin Resistance Weight Loss and improve your insulin sensitivity.
Foods with a low GI have a positive effect on blood glucose levels. These foods do not cause a rapid increase in blood sugar levels. Preplanning meals helps avoid the cravings for outside foods that are loaded with unhealthy fats.
Getting physically active is another important factor for weight loss. 30 minutes of moderate physical exercises daily can support diabetes management.
Easy Ways to Lose Weight for Women
Day 7 Diet Plan
- Early morning drink @ 6:30 am: Ginger tea
- Breakfast @ 9 am: Vegetable poha with sprouts
- Mid-morning meal @ 11 am: Tomato-Basil soup
- Lunch @ 1 pm: Millet rice with sambhar and cabbage stir-fry
- Evening snack @ 4 pm: Peanut/till chikki with green tea
- Dinner @ 7 pm: Bajra roti with mixed vegetable curry
Easy ways to lose weight for women are avoiding liquid calories and limiting the intake of refined and processed foods. Fiber-rich diet and regular physical exercise help in losing weight for women.
Bride-to-be wants the best look on their special day by shedding some extra kilos more healthily. The Bridal Weight Loss plan can help you to modify your eating patterns and attain a healthy weight without any pressure.
Extra kilos of weight is a major problem in PCOD conditions. The PCOD Weight Loss Diet Chart provides clear information about the foods to include and foods to avoid for weight loss and reversal of PCOD symptoms.
Irregular periods, acne problems, and hormonal changes can be corrected with the help of the PCOS Weight Loss Diet Plan. The PCOS Weight Loss Diet Plan mainly consists of fruits, vegetables, whole grains, and nuts that aid in reducing weight during PCOS conditions.
Some symptoms of PCOS can the triggered by the intake of certain foods like processed foods, refined foods, highly sugary foods, and those rich in unhealthy fats.
The PCOS Weight Loss Foods to Avoid assists you with the foods to avoid for healthy management of PCOS conditions.
Insulin resistance with PCOS can create havoc in the selection of foods. The PCOS Insulin Resistance Weight loss can help you with the guidance of low-glycemic index foods that helps you to manage Insulin resistance along with PCOS and weight loss.
FAQs
Can you combine low-carb and low-calorie diets?
Yes, a combination of low-carb and low-calorie diets is effective for weight loss. Whole foods, non-starchy vegetables, lean proteins, and high-fiber foods help in managing low-carb and low-calorie diets. Avoid consuming processed foods and sugars. Plan your meal to be aware of the carb and calorie intake. Low-carb and low-calorie diets can make a person weak, lack energy, and feel tired most of the time if followed for a long period.
Can you lose weight by not eating?
When you skip a meal or if you are under intermittent fasting, the body uses the fat stores for energy. When you stay without eating for long hours, the body enters a stage called “ketosis” where the body uses fats for fueling energy. Prolonged non-eating hours may increase your appetite and make you rely on a diet high in carbohydrates and fats which makes weight loss challenging.
Can you lose weight on a diabetic meal plan?
A diabetic meal plan consists of foods rich in fiber, proteins, vitamins, and minerals, and low in simple carbohydrates and GI. Following a diabetic meal plan in association with exercise is a smart way to lose weight. A diabetic diet consists of a lot of veggies, lean protein, low-fat dairy, and healthy fats that assist in healthy weight loss.
How can a woman lose 10kg fast?
A woman can lose weight fast by reducing her total calorie intake, increasing her protein intake, drinking more amount of water, adding more fiber to each meal, doing daily exercise, and adequate sleep. Having consistency in the weight loss plan helps you to achieve your goals faster than ever. Cardio workouts, strength training, and HIIT help to reduce weight and improve your stamina.
How can I detox my body in 7 days?
Start your day with warm water with an infusion of lemon and mint. Rely on whole foods and eat simple meals that consist of fruits and vegetables, avoid caffeinated drinks like tea, coffee, and energy drinks, and refrain from eating processed foods and animal foods. oats, fruit smoothies, salads, herbs, and nuts are part of the detox diet.
How can I lose my tummy fast?
Include belly fat-burning foods like beans, broccoli, bell peppers, apple cider vinegar, green tea, yogurt, oats, eggs, chicken, and fatty fish in the diet to burn your belly fat. Replace sugary foods and refined foods with fiber-rich foods and protein sources. Try exercises that target belly fat like burpees, crunches, aerobics, cycling, Zumba, vertical leg raises, and yoga.
How to lose 5kg in 10 days diet plan?
Follow intermittent fasting and a calorie-deficit diet to lose 5 kg in 10 days. Consume sufficient protein to ensure that 10 – 25% of your calories come from proteins. Eat at least 4-5 servings of fruits and vegetables in a day. Avoid processed foods, junk foods, chocolates, and pastries. Practice regular workouts to enable weight loss. Proper sleep helps you to regain the strength and stamina for the next day’s workout.
How to lose 5kg in 7 days?
Cutting down on high carbohydrates and highly fatty foods, intense workouts, fiber-rich foods, intermittent fasting, and proper hydration is the key to losing 5 kg weight in 7 days. Incorporate whole grains and protein-rich foods in the diet which helps you to crave unnecessary calories. Munch on healthy snacks like roasted seeds, makhana, fruit bowls, and sprouts for a filling meal. Try cardio exercises to your routine for better results.
How to lose belly fat in 12 days?
Belly fat is the visceral fat that requires a lot of time to get reduced. Try exercises needed to reduce belly fat like crunches, burpees, cycling, and swimming. Check for proteins, fiber, vitamins, and minerals in your diet, and stay away from foods high in saturated and trans fats. Avoid sugary foods and outside foods as much as possible to lower the intake of unhealthy fats. Manage stress and regulate sleeping habits.
What 4 foods fight belly fat?
Fruits, bell peppers, broccoli, and apple cider vinegar are the 4 foods that fight belly fat. These foods boost metabolism and fasten the burning of belly fat. Bell peppers and broccoli contain a good amount of vitamin C that speeds up belly fat reduction. The presence of acetic acid in apple cider vinegar promotes fat metabolism, however, it is advised to take it diluted.
What a diabetic should eat to lose weight?
A diabetic patient should eat high-fiber, less refined carbs, fruits, vegetables, whole grains, nuts, seeds, and vegetable-based healthy fats found in avocados, nuts, olive oil, and fatty fish. Diabetics should focus on low GI foods that do not raise sugar levels suddenly. Managing carbohydrate intake is important to maintain blood glucose levels and losing weight. Avoid processed grains and packed fruit juices when you are on the journey of weight loss.
What are the 5 foods that burn belly fat?
Turmeric, ginger, eggs, green tea, and citrus fruits are the 5 foods that burn belly fat. Excess belly fat can put you at risk of lifestyle problems and it is highly essential to take the necessary steps and precautions to reduce it. Turmeric and ginger are highly anti-inflammatory which if continuously included in the diet provide various health benefits and promote the reduction of belly fat. citrus fruits and green tea controls cholesterol levels and fight inflammation.
What can I eat on a detox diet to lose weight?
Citrus fruits like lemons, oranges, and kiwis, oats (without dairy), vegetables like beetroots, cabbage, broccoli, and garlic, whole grains, gluten-free foods, nuts, and seeds can be included in a detox diet to lose weight. Start your day by consuming detox drinks, fruit, and vegetable smoothies followed by plain water, soups (cream-free), and salads. Avoid caffeinated drinks and processed foods on a detox diet.
What foods burn belly fat the fastest?
Fruits, whole pulses, oats, nuts, fish, beans, leafy greens, whole grains, olive oil, chia seeds, eggs, broccoli, and yogurt burns belly fat faster. Aloe vera drink, green tea, turmeric tea, cinnamon tea, warm lemon water, and apple cider vinegar drinks stimulate metabolism and help in the faster melting of belly fat. Cut down packaged foods and fried foods during the process of belly fat reduction.
What foods don’t make your stomach bigger?
Healthy foods that are rich in fiber and protein do not make your stomach bigger. Consume naturally available fruits, vegetables, whole grains, nuts, seeds, skinless poultry, and fish to reduce bloating and reduce the intake of food high in saturated fats to reduce the risk of belly fat problems. Steer clear of foods like donuts, ice creams, creamy milkshakes, French fries, burgers, processed meats, and baked pastries.
What foods make your tummy flat?
Whole foods that contain good amounts of fiber such as brown rice, quinoa, oats, millet, nuts, fresh vegetables, fruits, legumes, eggs, lean meats, and fish are essential to make your tummy flat. Watch your portion size and count your calorie intake to maintain a healthy tummy. Include more fiber and probiotics for improved gut health and increased metabolism.
What foods should I avoid for a flat stomach?
Refined foods like white rice, white bread, pasta, and noodles, processed foods like cakes, candies, cookies, ice creams, pizzas, burgers, and baked goods, artificial sweeteners, dried fruits, commercially available fruit juices, sodas, and fast foods should be avoided for a flat stomach. Dairy products are to be avoided since they contain good amounts of saturated fats which may add to belly fat.
What is the best diet plan to lose belly fat?
The best diet plan to lose belly fat is increased fiber intake, ample amounts of protein, vitamins, and minerals, reduced carb intake, limited fat intake, and excluding the intake of red meat and processed meats are effective in the reduction of belly fat. Regular physical exercise also aids in losing belly fat.
What is the best low-carb low-calorie food?
The best low-carb, low-calorie foods are leafy greens, fresh vegetables, fruits, grains, legumes, and lean meats like skinless chicken, turkey, fish, and eggs. Planning meals can refrain you from munching on high-calorie foods and making unhealthy food choices. Vegetables like cucumbers, radishes, celery, and zucchini, leafy greens like iceberg lettuce, swiss chard, and watercress, and fluids such as water and black coffee are regarded as zero-calorie foods.
What is the fastest way for a diabetic to lose weight?
Cutting down on calories, managing portion sizes, reducing the intake of refined foods, focusing on regular physical activities, and setting appropriate goals are the best ways to lose weight for diabetic patients. Planning the meals helps to reach the goals and prevent feasting on outside foods. Practice mindful eating and reduce your screen time while eating.
What is the fastest way for a female to lose weight?
Dietary modifications and lifestyle changes pave the way for a woman to lose weight. Include more fiber, proteins, healthy fats, vitamins, and minerals in the diet, drink plenty of water, add cardio and strength training workouts to your daily routine, get ample sleep, manage stress through yoga and meditation, and be selective about the foods that speed up the metabolism.
What is the lowest carb lowest calorie food?
The lowest carb and lowest calorie food is water which is very important for healthy living. Water not only helps in weight loss but also cleanses the body off toxins. Hydration is the key to better health. Water intake curbs cravings and keeps your body satiated. Lime and lemons are also low carbs low-calorie foods (unless you add sugars to them) that can be used in every meal.
What is the most effective weight loss diet?
A Mediterranean diet and the DASH diet are the best diets for weight loss. The Mediterranean diet limits calorie intake based on your body weight and health conditions. It is high in essential nutrients and low in saturated fats and makes your meals nutrient-dense. The Mediterranean diet limits the intake of red meat and processed foods. the DASH diet consists of high-fiber, anti-inflammatory, and heart-healthy foods that promote weight loss.
What type of diet is best for weight loss?
Low-carbohydrate, low-fat, high-fiber, and high-protein diets are the best for weight loss. For example, the keto diet is a low-carb, high-protein diet that restricts the intake of carbohydrates and is recommended for weight loss. The keto diet is high in protein and low in fat which curbs your appetite and improves your metabolism. The body utilizes fats as the source of energy instead of carbs when the body is in a state of ketosis.
Which Indian diet is best for weight loss?
Indian foods like idly-sambar, dal tadka, vegetable sabzi, multigrain rotis, millet dosa, sprouts chat, roasted nuts, vegetable poha, and khichdi are the best food for weight loss. Besides diet, exercises also play a vital role in weight loss.
Why is it harder for women to lose weight?
The metabolic rate of women is slower than men. A women’s body uses fewer calories for normal body functions like respiration, digestion, and blood circulation. A sedentary lifestyle makes women gain a lot of visceral fat that is hard to lose. Women go through a lot of hormonal changes during menstruation, pregnancy, lactation, menopause, and other physical and mental changes through which they gain weight.