Flat Stomach Diet Plan - Foods to Burn Belly Fat

Is belly fat and bloating stopping you from obtaining a flat stomach? Between the endless dieting and core exercises, nothing seems to make a lasting impact on your physique.

This is a challenge many of my clients have faced over 16 years in health and wellness,

In this article, we discuss the flat stomach diet plan for women. We explore nutrition, macronutrient ratios, foods to eat, foods to avoid, and a 7-day meal plan to help you obtain a flat stomach.

How Diet Affects Belly Fat and Bloating

Belly fat and bloating affect the body inside and out. From concerns about our appearance to the discomfort of poor digestion, it can be an all-around unpleasant experience. Fortunately, this can be addressed with diet.

Below, we discuss how diet affects belly fat and bloating. We show you how improving your nutrition practice can help you obtain a flat stomach and improve your digestive health.

The Role of Nutrition in Achieving a Flat Stomach

Belly fat is the result of being a calorie surplus, which is when our calorie intake exceeds our daily calorie intake. Research indicates that when calories are not burned it leads to weight gain and increased fat mass.

Research indicates that excessive weight and obesity are associated with major risk factors including cardiovascular disease, gastrointestinal disease, type 2 diabetes, psychological issues, and joint and muscle disorders.

Fortunately, just as a calorie surplus increases belly fat, a calorie deficit (eating fewer calories than your daily limit) can decrease it. When this happens, the body begins to burn fat as fuel, leading to fat loss.

However, this is more than just limiting your food intake, it requires careful planning to ensure you still provide your body with enough fuel and vital nutrients to function and maintain optimal health.

To do this, we recommend a nutrient-dense diet consisting of complex carbohydrates, lean protein, and healthy fat. This includes foods such as whole grains, lean meats, fruits, vegetables, nuts, and seeds. These foods help maintain energy levels and fullness, leading to sustainable weight loss.

Why Bloating Happens and How to Reduce It

Studies explain that abdominal bloating and distention a common gastrointestinal symptoms. Abdominal bloating is characterized by trapped gas, fullness, and abdominal pressure, while abdominal distension is the increase in abdominal girth.

These are caused by gastrointestinal disorders such as irritable bowel syndrome and functional constipation, and abdominal distention. They can develop from food intolerances and gut dysregulation.

Dietary adjustments and other interventions can be made which can potentially alleviate symptoms. One way of achieving this using the low FODMAP diet. Standing for Fermentable Oligo-, Di. Mono-saccharides, And Polyols, refer to a class of small nondigestible carbohydrates containing 1–10 sugars that are poorly absorbed in the small bowel.

Research has identified that these are found in common foods such as fruits, vegetables, legumes, dairy, honey, and cereals, evidence indicates that these can be potential triggers for abdominal symptoms.

The FODMAP diet identifies these to be major contributors to abdominal symptoms. But before you completely swear off all these foods understand that this is not an avoidance of all these foods, but rather a means of identifying potential causes, as individual reactions can vary.

Here it is recommended that FODMAP foods be restricted for four to eight weeks. Food is then reintroduced to identify the intolerances. This leads to a limited removal of foods, allowing for greater nutritional intake.

Addressing bloating can be achieved using the following methods:

• Low FODMAP diet
• Probiotics
• Restrict processed food intake
• Antacids
• Exercise
• Herbal tea
• Abdominal massage
• Slow down eating

If you are still experiencing bloating, consult your doctor or nutrition specialist. They will be able to run tests and identify intolerances which can help you prevent and reduce bloating.

Best Macronutrient Split for a Flat Stomach

When it comes to burning belly fat and obtaining a fat stomach monitoring macronutrient intake is essential. Sure, it is easy to eat fewer calories, however, this can lead to overconsumption of certain macronutrients which can lead to us exceeding our daily intake, increasing weight gain.

For example, not all macronutrients contain the same amount of calories. Studies highlight that protein and carbohydrates contain 4 calories (kcal) per gram, while fat contains 9 kcal/g.

This means that when we don’t monitor our food intake and consume food with greater fat content, it can increase calorie intake. Moreover, it can also leave fewer calories for complex carbohydrates and protein which are essential for the weight loss process.

Research recommends the following macronutrient split:

• Carbohydrates: 45%–65% of total calorie intake
• Protein: 10–35% of total calorie intake
• Fats: 20%–35% of total calorie intake

This combination of a calorie deficit and this ratio of macronutrients can help aid in weight loss, resulting in a flat stomach.

Best Foods for a Flat Stomach

Correct nutrition is essential for obtaining a flat stomach and improving our overall health. Below, we list some of the best foods to obtain a flat stomach categorized into their macronutrient category.

Complex Carbohydrates

• Wholegrains — Oats, quinoa, brown rice, maize, rye, wheat
• Fruit — Apples, blueberries, oranges, bananas, strawberries, mangoes, peaches
• Vegetables — Sweet potatoes, corn, broccoli, carrot, Brussels sprouts, zucchini
• Legumes – Lentils, peas, beans, chickpeas

Protein

• Meat — Beef, chicken, pork, lamb
• Seafood — Salmon, trout, mackerel, tuna
• Organ Meat — kidney, liver, heart
• Animal Products — Egg, milk, cottage cheese,

Healthy Fats

• Meat, Fish, Animal-products — Salmon, tuna, eggs, cheese, full-fat yogurt,
• Plant-based Sources — Avocado, walnuts, almonds, tofu, edamame, flaxseeds, chia seeds, dark chocolate, seeds

Foods to Avoid for Belly Fat and Bloating

Belly fat and bloating can at times appear to be the same, however, how they are addressed is completely different.

For example, complex carbohydrate foods that are high in fiber such as beans are great for improving fullness, which can help support weight loss. However, when it comes to bloating, it is the opposite. A 2019 study showed that increased fiber may lead to bloating, leading to discomfort.

Because of this, careful consideration must be taken when addressing belly fat loss and bloating. Below, we list the foods to avoid for belly fat and bloating.

Foods To Avoid For Belly Fat

The list of foods is made up of processed and ultra-processed foods. These foods are calorie-dense, containing simple carbohydrates, and trans fatty acids, with little nutritional value.

Studies show that simple carbohydrates are high on the glycemic index, spiking blood sugar levels, before leading to energy crashes leaving us hungrier. Furthermore, they can produce insulin resistance, which is associated with type II diabetes.

Meanwhile, sources show that trans fatty acids increase triglyceride levels and low-density lipoproteins or LDLs (bad cholesterol), increasing the risk of coronary heart disease.

The foods to avoid include:

• Processed meat
• Fried foods
• White bread
• Potato chips
• Sugary treats
• Baked goods
• Sugary drinks (soda, fruit juices)

Foods To Avoid For Bloating

The foods to avoid bloating appear to be many nutrient-dense foods, however, many are FODMAP foods. Here the combination of small nondigestible carbohydrates and fiber intake can lead to excess bloating.

The foods to avoid include:

• Beans
• Lentils
• Carbonated drinks
• Wheat
• Cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts)
• Onions
• Barley
• Rye
• Dairy
• Apples
• Beer
• Sugary Alcohol

7-Day Flat Stomach Meal Plan for Women

Obtaining a flat stomach is achievable by reducing body fat. Below we present a nutrient-dense, 7-day meal plan to help improve fat loss. To ensure the effectiveness of this meal plan, ensure that you are in a calorie deficit.

Breakfast

• Berry Almond Smoothie Bowl
  • Frozen raspberries, blueberries, banana, sliced almonds, unsweetened almond milk, cinnamon, vanilla extract, coconut flakes
• Sriracha, Egg, and Avocado Overnight Oats
  • Oats, onion, avocado sliced, cherry tomatoes chopped, egg fried, Sriracha
• Kale and Avocado Omelet
  • 2 eggs, low-fat milk, chopped kale, sunflower seeds, lime juice, olive oil, salt, crushed red pepper
• Peanut Butter Protein Overnight Oats
  • Soymilk, oats, light maple syrup, chia seeds, powdered peanut butter, salt, medium banana, cup berries

Lunch

• Chicken and Cucumber Wrap
  • Whole-wheat tortilla, cup shredded cooked chicken, medium avocado, cream cheese, slices cucumber, cup mixed salad, tablespoons grated carrot
• Baked Chicken Veggie Bowel
  • Chicken: 100g baked chicken breast
  • Veggies bowl: small broccoli, large red onion, cooked brown rice, sliced kale, green beans
• Salmon Rice Bowl
  • Salmon: 100g Baked salmon
  • Rice: brown rice, chopped cucumber, 4-inch roast seaweed
  • Sauce: Mixed mayonnaise and Sriracha
  • Sauce: Tamari, mirin, ginger, crushed red pepper, salt
• Spinach and Feta Turkey Meatballs with Herb Quinoa
  • Salad: cooked quinoa, cherry tomatoes, cup cucumber, lemon juice, parsley, mint, salt and pepper.
  • Meatballs: frozen chopped spinach, lean ground turkey, cup crumbled feta cheese, teaspoon garlic powder, teaspoon dried oregano

Dinner

• Air Fried Tuna Steak and Quinoa with Roast Vegetables
  • Air Fried Tuna: 100g Tuna Steak
  • Baked Vegetables: sweet potato, pumpkin, onion, rep pepper, broccoli
• Baked Lemon and Herb Chicken and Quinoa Salad
  • Baked Chicken: 200g Chicken breast, fresh lemon juice, olive oil, basil, oregano, lemon pepper
  • Quinoa Salad: Cooked quinoa, pumpkin, cherry tomatoes, cucumber, feta, red onion, chickpeas, garlic, olive oil, lemon juice
• Salmon with Chickpea Salad
  • Salmon: 120g Grilled Salmon
  • Salad: Canned chickpeas, cherry tomatoes, diced cucumber, pickled red onions, kalamata olives, fresh parsley, dill, mint
  • Dressing: Olive oil, lemon juice, Dijon mustard, garlic, salt, pepper
• Crispy Shredded Chicken
  • Crispy Chicken: Chicken Breast, light soy sauce, corn flour, sweet chili, garlic paste, sesame oil
  • Stir Fry: Red peppers, green pepper
  • Rice: Brown rice, topped with spring onions
• Grilled Chicken Salad
  • Peri-peri Chicken: Chicken breast, peri-peri sauce, lemon, olive oil, honey, salt, pepper
  • Salad: Corn, salad leaves, avocado, olives, cherry tomatoes, feta cheese, olive oil, lemon juice, salt and pepper

Snacks

• Protein Balls
  • Oats, protein powder, flaxseeds, cinnamon
• Mixed Berry Smoothie
  • Frozen mixed berries, banana, flaxseeds, low-fat Greek yogurt, unsweetened almond milk, protein powder
• Protein Yogurt with Fruits
  • Protein yogurt, frozen mixed berries, banana, chia seeds, crushed walnuts.

7-Day Flat Stomach Meal Plan

Here we present a 7-day flat stomach meal using the meals listed above. Many of the meals are repeated during the week. This enables you to purchase similar ingredients, streamlining the shopping process.

Furthermore, many days contain the same meat, which can help improve meal prep. For example, dinner on Monday evening and lunch on Tuesday both contain baked chicken. Here you can prepare enough the night before, reducing prep time the following day.

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7-Day Reduce Bloating Meal Plan for Women

Here we detail a 7-day meal plan to reduce bloating. Below we share low FODMAP meals that can help reduce bloating and digestive symptoms.

The dishes listed below are considered low FODMAP meaning they can contain small amounts of fiber and nondigestible sugars. If there are ingredients that you know cause bloating, simply remove them from the dish.

Breakfast

• Salsa Verde Skillet Eggs
  • 4 Large eggs, minced fresh jalapeno, olive oil, corn tortillas
• Egg and Spinach Muffins
  • Eggs, Diced red pepper, diced green pepper, chopped bacon, baby spinach, chives, salt and pepper
• Chocolate Strawberry Overnight Oats
  • Rolled Oats, unsweetened almond milk, chia seeds, unsweetened cocoa powder, strawberries, dark chocolate chips
• Bacon and Spinach Frittata
  • Eggs, bacon, unsalted butter, red pepper, green pepper, spinach, chives
• Breakfast Pizza
  • Gluten-free pizza base, shredded mozzarella, diced green pepper, diced red pepper, diced Roma tomato, diced bacon, chive

Lunch

• Cilantro Lime Chicken
  • Chicken breast, cilantro, lime juice, olive oil, brown sugar, ground cumin, salt
• Lemon Chicken and Rice
  • Chicken thigh, Italian seasoning, lemon juice, fresh parsley, salt, pepper, long-grain white rice
• Pork Paella
  • Sliced boneless pork loin, red pepper, smoked paprika, ground turmeric, dried thyme, green onions, brown rice
• Turkey Thai Peanut Noodles
  • Ground turkey, brown rice spaghetti, low FODMAP broth, natural peanut butter, light soy sauce, fresh lime juice, olive oil, Sriracha, carrot, red peppers
• Beef Tacos
  • Ground beef, mild green chilies, tomato pasta, ground cumin, smoked paprika, salt, pepper
  • Corn taco shells, cheddar cheese, lettuce, diced tomatoes

Dinner

• Slow Cooked Pot Roast
  • Beef chuck roast, baby potatoes, sliced carrot, olive oil, salt, rosemary, thyme
• Baked Salmon
  • Salmon fillet, brown sugar, light soy sauce, dijon mustard, chopped walnuts
• Sesame Chicken
  • Chicken breast, low FODMAP broth, light soy sauce, ground ginger, sesame oil, rice vinegar, avocado oil, brown sugar, cornstarch
• Italian Chicken and Vegetables
  • Chicken thighs, green beans, cherry tomatoes, artichoke hearts, oregano, basil, balsamic vinegar, salt, pepper

Snacks: Gut-Friendly and Low-Bloat Choices

• Oatmeal Choc Chip Cookies
  • Gluten-free flour, egg, brown sugar, salted butter, baking soda, rolled oats, dark choc chips
• Choc Peanut Butter Energy Balls
  • Natural peanut butter, old-fashioned oats, rice malt syrup, chopped roasted peanuts, chopped dark chocolate, salt
• Mocha Espresso Power Balls
  • Natural peanut butter, old-fashioned oats, rice syrup, chocolate-covered espresso beans, vanilla extract, instant espresso powder
• Chocolate Granola
  • Old-fashioned rolled oats, sliced almonds, cacao nibs, maple syrup, vegetable oil, vanilla extract

7-Day Reduce Bloating Meal Plan

The 7-day meal plan below consists of the dishes listed above. Again, meals are repeated to streamline the shopping process. We recommend finding the dishes you like and replacing the ones you enjoy the least. This will help keep your bloating meal plan fresh.

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Hydration and Digestion Tips for a Flatter Stomach

Below, we discuss hydration and digestion tips to address bloating and belly fat.

The Importance of Drinking Enough Water

Hydration is also a major part of digestion and burning fat. Regarding fat loss, evidence suggests that increased water decreases feeding and increases the breakdown of fats.

Further studies suggest that drinking water can reduce the intake of sugary, calorie-dense drinks which prevent weight gain. This is essential during a calorie deficit, helping to reduce hunger and total calorie intake.

Hydration can help with digestion. Research shows that drinking water helps shape the gut microbiome, promoting healthy git secretion, motility, and the removal of waste.

Sources recommend total daily fluid intake for women is 2,200 ml. This can easily be done by carrying a water bottle and sipping regularly throughout the day.

Probiotics and Gut Health for Better Digestion

Probiotics are another powerful way to improve gut health and digestion. Research shows that probiotics have positive effects on gastrointestinal diseases such as irritable bowel syndrome and inflammatory bowel disease.

Additional studies reveal that probiotics may restore the gut microbiome and improve function while preventing gut inflammation and systemic diseases.

Probiotic supplements are available in capsules, powder, liquids, and other forms. If you are currently struggling with bloating, we recommend speaking to a nutrition specialist to confirm if probiotics are beneficial for you.

Common Mistakes to Avoid on a Flat Stomach Diet

Obtaining a flat stomach associated with belly fat or bloating is a process of elimination, and with that comes many pitfalls, Below, we discuss the common mistakes to avoid to streamline the process.

Under-Eating or Skipping Meals

Under-eating and skipping meals is a major common mistake. When it comes to bloating there can be a desire to stop eating completely to avoid discomfort. However, after enough time has passed and bloating has subsided, it can lead to increased hunger and binging, exacerbating digestive symptoms.

To avoid this, the key is to identify and avoid irritants and continue consuming a nutrient-dense diet. This stops the under-eating and binging cycle and ensures you are still consuming vital nutrients for healthy, sustainable eating.

Similarly for reducing belly fat, skipping meals can lead to binging cycles. At the moment, skipping meals can reduce calorie intake, however, it can lead to feelings of hunger, fatigue, and nutrient deficiencies.

Again, a nutrient-dense diet should be consumed. This can limit hunger, reduce calorie intake, and ensure we are feeding our body vital nutrients for long-term health and sustainable weight loss.

Eating Too Many High-Sodium Foods

Eating too many high foods can increase bloating and lead to water retention. While adequate sodium in our diet and body our essential for healthy function, too much can increase digestive symptoms.

Evidence suggests that high-sodium foods can lead to water retention and suppress digestive efficiency.

Nutrient-dense foods such as meat, poultry, and fish all contain sodium and should be consumed as a part of a balanced diet. However, processed foods such as fast food, chips, crackers, and dessert foods may contain more and should be consumed in moderation.

Not Paying Attention to Portion Sizes

A common mistake many fall trap to is not paying attention to portion sizes. There is a clear understanding that processed, calorie-dense food will lead to weight gain. However, when it comes to nutrient-dense foods, many dismiss portion control because the food is healthy, which can lead to unwanted weight gain.

This is because every food contains calories, and consuming too much of a good thing can still make you gain weight and lead to bloating.

Here are some simple tips to improve your portion control:

Final Thoughts on Achieving a Flat Stomach

Bloating and belly fat are something we all struggle with at one time or another. Where it is due to increased weight or gastrointestinal disorders, the results can be unpleasant.

If you are currently struggling with bloating and digestive symptoms, we recommend speaking to your doctor or nutrition specialist to determine what may be causing your discomfort.

For those of you struggling with belly fat, we suggest trying a calorie deficit, consuming a calorie-dense diet, and engaging in regular exercise. This will help you safely lose fat.

Obtaining a flat stomach is challenging, but it is not impossible. With the correct guidance, we believe that you can obtain a slimmer waistline, reduce symptoms, and start regaining control of your body and digestive health.

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