Flat Belly Diet – The Diet to Lose Belly Fat


diet to lose belly fat

Foods to include in a diet to lose belly fat

You may be disappointed to hear that there is not a specific diet to lose belly fat.

We can't really target fat loss in a specific area, rather than talking about burning fat in you belly, butt, arms or legs we have to be more generic and follow a diet and a lifestyle that helps us with a total body fat loss.

When our body stores fat it doesn't accumulate it in one area or the other. Fat storage just distributes in our entire body. Then, depending on genetics, some people may grow a large butt and belly (classic peer shape) or store more fat in arms and legs, or man boobs.

Someone can be skinny with a big belly, but that is most likely due to their lifestyle. Maybe they have a job where they sit all day (office work or truck drivers are the most common) and that causes abs muscles to relax.

The opposite process (losing weight) works the same. When we burn fat we burn it from our entire body, there is nothing we can do to target fat burn in specific areas. You can find more information in the article Lose Arm Fat and Lose Leg Fat.

A Diet to Lose Belly Fat Works for the Entire Body

Diet to Lose Belly Fat

If you want to lose belly fat your diet should not be any different from any other fat loss diet.

Anyway, let's then see what we should eat or not eat to stay healthy and lean.

The "Eat Like a Cave Man" Diet

Some nutritionists say that the best diet to lose belly fat is the classic "cave man" diet. But what the heck does it mean?

Just think like this...

If you find fruit from a tree, pick it and eat it (all fruit is good).

If you find fruit in the ground, pick it and eat it (all veggies are good).

If you find an animal that you can eat, eat it (prefer lean meat).

This is what cave men would do. Cave men didn't have grocery stores, didn't have any chance to eat junk foods. Plus they did a lot of exercise running after preys and running from predators.

Be certain that cave men didn't have any fat loss worries.

No Processed Foods

Processed foodsIn our life let's say it's not always possible to live like a cave man unless you have a big far and eat only what you produce. 99.9% of the population relies on what they find at the grocery stores.

No matter what you eat, the first rule is to stay away from processed foods. It's unhealthy first of all, and of course the side effect is that they contribute with fat storage like nothing else.

No Alcohol

I am sure you've heard this before.

No alcoholWhy would alcohol make me fat? Alcohol has the horrible property of lowering your testosterone level by increasing estrogens in your body like I explain in the article Increase Testosterone Naturally.

Low testosterone levels lead to undesired body changes like loss of muscle mass and especially increased body fat. Read Symptoms of Low Testosterone for more details.

Do some research if you want, for now just trust that alcohol, and especially beer, increases estrogen levels which leads to the development of man boobs.

Eat Foods that Increase the Metabolism

The best diet to lose belly fat and body fat is a lean diet that contains foods that can increase your metabolism. Increasing your metabolism makes your body burn fat faster.

Fast metabolism diet foodsWhile to lose fat you have to have a calorie deficit at the end of the day, it's important that you don't drastically reduce your calories.

Reducing carbs is okay for some short periods, but the classic low carb diet doesn't work, trust me. You may lose fat at the beginning, but it's proven that people on a low carb diet gained fat again immediately after.

Another thing you should know is that if you stop eating your body reacts to that by storing any calorie you eat as fat, so you basically obtain the opposite result.

Your best bet is to increase your metabolism to burn fat faster.

Eat Smaller Meals but More Frequently

The principle that you need to understand is that your body burns calories while it processes the food you eat.

By eating small meals more frequently during the day, not only you make it easier for your stomach to digest, your body keeps working to process that food. This means that it keeps burning calories all day long.

The best diet is to eat:

  • Breakfast
  • Snack
  • Lunch
  • Snack
  • Dinner
  • Snack (optional)

Ok, fair enough, but now...WHAT to eat???

Best Foods to Lose Fat

The best foods that burn fat are those that make your body burn more calories to process, that contain fibres and those that raise your temperature.

Fibres rich foods make you feel full and for longer, so that you don't feel the urgent need to eat and reduce the quantity of food that you eat during the day.

Here is a list of what your diet to lose belly fat should include:

  • Oatmeal
  • Whole Grain Breads and Pasta
  • Brown Rice
  • Lean Beef, Chicken, Turkey, Tuna (or other fish)
  • Milk
  • Eggs
  • Fruit and Vegetables
  • Berries
  • Legumes (beans and lentils)
  • Nuts
  • Hot Peppers
  • Green Tea

Click here to read more about foods that burn fat and learn why they help you lose and/or burn fat.

If you include these foods in your diet to lose belly fat and have some of them for every meal you will be healthier and leaner fast.

Example of Diet to Lose Belly Fat

This is just an example of diet to lose belly fat that I tried and that worked very well for me. Of course you need to combine exercise with it to lose belly fat fast and have much better results.

Remember that it takes time so don't expect results overnight.


  • Oatmeal
  • 1 Fruit (apple, banana)


  • Peanut butter sandwich (whole grain)
  • Some berries
  • Green tea


  • Whole grain pasta
  • 3 Boiled eggs
  • Water


  • 1 Fruit
  • 1 Cup of milk


  • Lean beef of chicken
  • Vegetables
  • Potatoes
  • Water


  • Yogurt or some nuts (pistachios, walnuts etc.)
  • 1 Cup of milk

If you have a favorite diet to lose belly fat that worked really well we want to know!!! Please share it and help others with some good advice!


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7 Responses

  1. Avatar maniakanth
    Thanks chris ...For sharing your thoughts ..
  2. Avatar Zeeshan
    Actually how long does it take?
  3. Avatar Erin
    I heard bread will cause belly fat?
  4. Avatar savita
    Potatoes are not gud to reduce fat
  5. I have read it somewhere that one should not have milk at night, it would lead to fat deposit as during sleep time the nutrients in milk gets deposited in body in he form of fat. Is it true or not and please tell what should be the time gap between dinner and sleep
    • Cristian Cristian
      I'd tend to agree. Milk can make you fat if you let it build storage fat for sure. Just think of how babies get chubby and they only take milk :)
  6. Avatar dr.dilpreet kaur
    Banana is big reason to increase fat never take banana, mango when ur going to reduce weight u can take apple,papaya, guvava,blue beeries,black berries watermelon is best because it contain 70% water....thnkxx