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Diet for Losing Belly Fat

The best diet for losing belly fat is one that works with your likes, tastes, schedule and daily lifestyle. By implementing a simple and easy to follow flat belly diet plan you are more likely to build it into your lifestyle so that it becomes a part of who you are. This is the key to a successful nutrition plan that allows you to burn belly fat, lose weight and keep fit.

Keep it simple, keep it consistent and good things will always happen.

The real key here is to follow a diet plan for for losing belly fat that allows you to follow it on a consistent basis leading to long term results. It’s not about following any particular “diet” or fad but rather a consistent set of eating patterns that allows you reach your weight loss goals on your terms.

Does that mean you need to count calories? No. Does that mean you should be watching how many carbohydrates and protein you should be consuming? No, not really. As long as you follow the guidelines that I’m about to show you, you don’t have to do none of that.

Without a doubt, the absolute most important aspect to your diet plan for losing belly fat will be portions. Portion control is the most important element to any nutritional protocol whether it is keto, low carb, high protein, paleo or whatever else. You ever see one of those weight watchers commercials and see those tasty desserts and snacks being displayed and wonder ow can someone lose weight by eating those tasty looking desserts? If you've ever seen one of those weight watcher desserts, they are super tiny. The one thing about weight watchers is that they are very portion controlled and that is the real key.

10 times out 10 the real problem with being overweight is portion control. If you really want to burn belly fat and lose weight you have to start with your portions. Once you understand your portions, you don’t have to worry about counting calories or how much carbohydrates, protein or fats you should be consuming. Your portions will tell you everything you need to know. This is the staple to any diet for losing belly fat.

Easy weight loss meal plan here.

Low carb diet meal plan here.

7 day diet meal plan here.

1200 calorie keto diet meal plan here.

The second most important aspect to a successful diet for losing belly fat is consistency. The trick is to be consistent with your portions according to your likes and dislikes. There is no sense trying to be consistent with foods you absolutely hate. Be consistent with those foods that you enjoy but keeping in mind your portion control measures.

Consistency leads to adaptation which leads to your weight loss goals being met. That is the bottom line.

Your body relies on a consistent set of patters in order for it to adapt. When your body starts to adapt it will adjust accordingly and in this case you want to burn belly fat and lose weight. Your body will adapt to your consistency by dropping body weight and belly fat. The more consistent you are with your meals and meal times, the more efficient your body will become at adapting to those consistent patterns allowing you to reach your goals more efficiently and effectively. 

Now let’s take a look at your portion control measures.  

At this point, you don’t have to worry about calories - Let’s keep this nice and simple. When it comes to burning belly fat and following a diet to lose belly fat, you simply have to follow the portion control measures below.

Personally, I don’t enjoy counting calories. There was a time when I use to count everything but these days; I use something that is just as effective as counting calories and saves me heaps of time. These days I use my palm! Yep, I use my palm for measuring out my portions. It’s quick, it’s accurate and it doesn’t require any counting! It’s the perfect measuring tool for my portions because it’s custom made to my body type and size. Below you will find out how to use your portion control measure for protein, carbohydrates and fat.


When it comes to your diet to lose belly fat, protein will plan a huge role. The best way to think about protein is that its number one job is to repair and maintain muscle tissue. Protein is the nutrient that is responsible for your body’s growth. Provide your body with enough protein and it will build and sustain new lean tissue growth such as muscle.

When it comes to losing belly fat and dropping body weight protein will play a vital role and here’s what you need to know. Protein is metabolized into amino acids which are used to build, repair and maintain lean body tissues. Any unused protein gets secreted by your body via sweat and urine. As your muscles get stronger, they require more protein to sustain new strength levels and to build more muscle. Since muscles are the most active tissue in the body they will act like a sponge. They will soak up as much protein as they can as more muscle tissue gets activated.

The more muscle tissue that gets activated the more protein they will soak up to repair, maintain and sustain new strength levels. 

How much protein should you be consuming for your flat belly diet plan?  Your protein serving size for each of your main meals (breakfast, lunch and dinner) should be the size of your palm. For example, if you are having lunch, your protein serving size should be the size of your palm.

You will have to consider that not all protein sources are created equally. The reason is that proteins can sometimes have a higher than normal fat content (which can bring your calorie allowance over and above what you need to lose belly fat). My suggestion is to trim all cuts of meat of fat (take off the skin from chicken and turkey). Here are some protein choices:

·         Red meat

·         Fish

·         Poultry and turkey

·         Eggs

·         Whey

·         Cottage cheese

·         Yogurt

·         Kidney beans

·         Lentils

·         Black beans

·         Pinto beans

·         Tofu

These are great protein sources to get you started. Remember, your protein portion size is 1 times your palm. No more and no less. Once you finish your protein source, you're done. Do NOT go back for seconds because this will take you over and above your calorie allowance to that meal. Very important to your diet for losing belly fat.


When it comes to your diet for losing belly fat, carbohydrates are the most misunderstood macronutrient. We hear how bad "carbs" are and how we must avoid them. It's not that they're bad for your flat belly diet plan it's just that certain types of carbohydrates are more "calorie dense" than others (mainly starches).

However, don't fool yourself because we need carbohydrates. Here's why they are important to your flat belly diet plan.

Muscle needs fuel and the number one nutrient for that job is carbohydrates.  Nothing else comes close to the power of carbohydrates when it comes to fueling muscles. I know, carbohydrates have gotten a bad rap over the past 10 years regarding weight loss. The one thing you have to remember is that carbohydrates aren’t the problem; the problem is starches and what gets added to them.  

What are starches? Rice, pasta, white potatoes, and other wheat based products. Here’s the real problem with starches. They are very calorie dense. For example, one cup of dry bowtie pasta has about 340 calories. When you consider the average size is about 1 ½ cups to 2 cups you can see how the calories can really add up. Also, who has dry pasta? Nobody does.  Add the butter and sauce and the calorie count can easily get close to 800 plus for one traditional sized serving of pasta plus the sauce.

If you're trying to lose belly fat and drop weight, having 800 calories in a single meal is simply way too much, You will NOT lose weight and get rid of belly fat. 

In addition, starches are packed with carbohydrates. Using the above noted example, 1 cup of dry bowties pasta contains whopping 65 grams of carbohydrates! Any unused carbohydrates get metabolized as fat.

That is where the danger lies when it comes to starches and belly fat. The thing is, nobody really stops eating spaghetti until they are extremely full. That usually means a lot of excess calories and unused carbohydrates which of course means one thing…a lot of it goes to fat.

So you see, carbohydrates are not the problem here. It’s the way in which we consume processed starches and how much that’s the real culprit. Below, I’ll tell you how much starches you should be having with your main meals in order for you not to gain belly fat but to burn it.

Carbohydrates come from a variety of sources such as fruits, vegetables and starches. We know that excess starches are bad but what about fruits and vegetables? Fruits and vegetables are fantastic for you because they have plenty of anti-oxidants (fights off sickness and helps keep you healthy), vitamins, minerals and other healing compounds. However, the one thing that really separates the two is their sugar content.

Fruits that are high in fruit sugar will generally have more calories and carbohydrates (sugar). Vegetables on the other hand (in particular leafy and fibrous) are relatively low in carbohydrates (sugar) and calories. Like starches above, too much fruit can lead to an imbalance in your overall carbohydrate intake. One banana has about 120 calories with 27 grams of carbohydrates (including 15 grams of sugar) which is pretty high for carbohydrates and sugar.  Two stalks of celery on the other hand have 12 calories, 1 gram of carbohydrate with zero sugar.

As you can see, fruits are generally more calorie dense than leafy or fibrous vegetables and contain a lot more carbohydrates.

As we seen above with starches, if your body doesn’t use up its stores of carbohydrates it will metabolize that excess (carbohydrates) as body fat. We don’t want that if we want to burn belly fat.

Here’s the bottom line when it comes to burning belly fat and carbohydrates.  In order for your body to use carbohydrates as energy your body needs to breakdown carbohydrates into usable form of energy called “glycogen”. Glycogen is basically sugar and your body stores this usable form of energy in your liver and muscles (mainly). When you perform a certain activity such as chopping wood, mowing the lawn or lift weights your body will use glycogen to power that activity.

Your body will use up any glycogen stores that it deems necessary to match your activity levels, up to a certain point. When your glycogen stores get low, your body will start to draw on other sources of energy such as fat which is a good thing. 

However, when your body doesn’t use up the excess fuel it will metabolize that fuel (carbohydrates) into body fat which isn’t good.

So how many carbohydrates should you have if you want to burn belly fat? Here are your portion sizes if you want to burn belly fat.

Starches (no processed starches): Half the size of your palm, cooked. If you have having whole wheat bowtie pasta you’re serving size should be half the size of your palm cooked. Look to have 1 or 2 servings per day.

Leafy and Fibrous vegetables (broccoli, cauliflower, green beans, spinach, lettuce, kale, etc.): Two times the size of your palm. Aim to have 2 to 3 servings per day. I recommend having half a serving of fruit with breakfast, one serving for lunch and one serving for dinner.

Fruits (low sugar fruits are recommended): Half the size of your palm and aim to have two servings per day and none after 7PM. I recommend having your serving of fruit for breakfast and mid-morning snack.


Fat has had a fuzzy past when it comes to flat belly diet plans. I remember back in the 80’s most diets for reducing belly fat was low fat this and low fat that. Fat was something to avoid if you wanted to burn belly fat and lose weight. Today however, that has all changed given that “keto” is everywhere. Now it’s all about the fat! It’s all about increasing your fat levels by as much as 60% and reducing your carbohydrate levels to 20% (or less!).

So what’s the deal?

Here’s the thing you have to remember about fat. Fat is used by your body for a variety of jobs but there’s one job in particular that has everyone going crazy when it comes to losing weight. It’s the ability of fat to be used as energy. You see, the body will metabolize fat for fuel once it depletes its stores of glycogen (carbohydrates) which makes sense since the body needs additional fuel.

This is the one thing you have to remember about burning belly fat and losing weight. Your body will only burn fat when there is enough oxygen present. Unlike your muscles which draw in glycogen to use as fuel, your body will only use fat for fuel once its stores of glycogen are used up and if there is enough oxygen present.

Oxygen of course, uses fat stores to generate additional energy to sustain prolonged periods of exercise such as jogging, running, walking, swimming, cycling or other endurance type activities. In other words, your body will generate more oxygen during cardiovascular type exercise which will use up more of your bodies fat stores.

Let me ask you this. Have you ever seen an overweight long distance runner? The reason is that long distance runners have become so efficient at processing oxygen that they’re bodies metabolize fat as soon as it enters their body.

It only makes sense that the more efficient you are at processing oxygen (IE the better cardiovascular shape you are in) the more belly fat you are going to burn.

How does fat figure into your dietary equation? I suggest keeping your fat intake to about 20% of your daily calorie intake. In terms of your fat portions for each of your meals here’s a quick portion guide. For each of your main meals, use one thumb for your fat allowance. Yep, one thumbs worth. That goes for all types of fats including olive oil, butter (unsalted), nuts, avocados, fish oil, cheese, coconut oil and other fats.

The reason you need to be careful with fat is that they are super calorie dense. A gram of fat will contain twice as many calories as protein or carbohydrates so you have to approach fat with a bit of caution. That’s why one thumb of fat per serving with each of your main meals (breakfast, lunch and dinner) is good.

Follow this portion control allowance for fats (one thumb) and you will keep your fat intake to where it needs to be and allow you to burn belly fat at a more efficient rate. 


Sodium is one of the most confusing aspects when it comes to diets to lose belly fat. Here's the thing you have to remember - If there is one element that will keep belly fat on, it’s excess sodium. It really doesn’t matter which dietary protocol you follow, keto, low carb, paleo….they won’t work if you have excess sodium in your body.

What’s the deal with excess sodium and why does it keep belly fat on? 3 foods that you must avoid if you want to lose weight and belly fat.

Sodium isn’t bad in fact we need a certain amount of sodium in our bodies but excess sodium can potentially cause a host of problems such as high blood pressure, kidney problems and weight gain. When it comes to keeping belly fat on, excess sodium will keep toxins and allow your body to retain more water than normal creating that “puffy” look. Not only that but it also appears that excess sodium can contribute to higher fat concentrations around your mid-section.  Not good.

Excess sodium is one of the main culprits that keeps body weight on. Does sodium make you fat?

Don’t get me wrong, we need sodium. In fact, without sodium we’d be dead. However, it’s the excess sodium in processed foods that’s the real danger. The more processed your food choices are the higher in excess sodium they will be.

How much sodium should you be having per day to lose belly fat? For men, that’s less than 2.5 grams per day and for ladies that’s less than 2 grams per day. Anything more than that and your belly fat will most likely be sticking around. Trust me on this, as soon as you get your sodium levels under control your belly fat will start to fly off!

How do you get your sodium levels under control and within the belly fat burning range? No, you don’t have to measure anything, just follow these suggestions.

1)      Ditch the salt shaker. Most grocery stores have salt substitutes which are located near or next to the salt, pepper and spices. Salt substitutes are mostly potassium which can come in a variety of combinations. Some substitutes are straight up potassium while others are mixed with other spices. Personally, I prefer when the potassium is mixed with other spices (two examples are below).

2)      Make salt free spices your friend. I strongly suggest you ditch those spices that contain sodium. Most of these spices contain a whack of sodium so you will want to avoid those. Mrs. Dash is one of my favorite sodium free spices.

3)      Look at your food label – anything more than 200 milligrams of sodium per serving is too much. I’ll be straight up with you; anything that is packaged is going to contain a crap ton of sodium. The closer your foods are to their whole form the less processed they will be.

4)      Cut out the fries, chips, dips, sauces, gravies and other high sodium side dishes. Trust me on this; if you want to lose belly fat you will avoid these high sodium foods at all costs.

Follow these suggestions and combine that with a common sense belly fat burning diet plan and you’ll be just fine.

(Salt Free by Windsor) - Contains potassium and no sodium

(Herbamare by Vogel) - Contains potassium and no sodium. Spices have been added

(Mrs. Dash - Garlic and herb and Traditional blend) - Spices only - no sodium or potassium


Like sodium, sugar will keep belly fat on your body. The main reason is the high carbohydrate and calories in sugar that can quickly metabolize into fat. Remember, any excess carbohydrates that the body doesn’t use will get metabolized into fat and sugar gets metabolized rather quickly. The best way to think about sugar is that sooner or later it will find its way onto your belly and stay there.

If you want to drop belly fat and lose weight, the quickest way is to make sure your daily intake of sugar is below 25 grams per day. Do that and you can expect to drop belly fat quickly.

How do you do this?

Simple, have two servings of fruit per day, on in the morning and one for your mid-morning snack. Make sure each serving is half the size of your palm and no fruit juice! Contrary to popular belief, fruit juices will keep belly fat on! Stay away from fruit juices at all costs. No sugary treats such as candies, donuts, ice cream, chocolate bars (or anything chocolate for that matter), syrups, or other sweets.

We’ve all been told that an abundance of fruits is good for us but you have to remember, certain fruits contain a crap ton of sugar so you have to be careful. Fruit juices are a big no-no when it comes to burning belly fat. I'll be honest, once you ditch sugar your body is going to feel like crap. That’s your body revolting on your because it wants sugar. You may experience some dizziness, headaches, and tiredness but that will go away in a few days. Once you get over that hump, you will start to drop body weight and feel absolutely awesome.

If you start to crave sweets, make organic peanut butter your friend. Have a tablespoon of peanut butter and get out of the kitchen! That will help you get over your sugar craving.

Also, use a sugar free substitute such as Stevia for your coffees, teas, and yogurts. It's pretty close to the taste of real sugar but no calories and no sugar.


There are a few important points you need to know about water and how it can help burn more belly fat. First, it is a natural appetite suppressant. When I feel hungry and pour myself a big glass of water and add a few lemon slices (which also helps suppress hunger). Try having a glass of water with a few lemon slices before your next meal; it will cut your hunger down.

Secondly, drinking water can help boost your body’s metabolism. Your metabolism is basically your body’s internal engine. Like all engines, the more it runs and the higher it revs the more belly fat (fuel) you’re going to burn. Water will help keep your metabolism moving and working.

Tip**Make sure your water is cold – your body will respond more favorably when it has to work to process the cold water (burn more calories). 

Thirdly, when your body is hydrated your workouts (resistance and cardio) will vastly improve. Water ensures your muscles are working properly to support optimal contractions. In other words, to get stronger, your muscles need water and lots of it!

There are a bunch more benefits to drinking water but for burning belly fat and losing weight, these are the points you need to be looking at.

How much water is enough to help burn belly fat?

I wouldn’t worry about counting how much water you need. Follow these simple guidelines:

1) Have two glasses (16 ounces) as soon as you roll out of bed in the morning

2) Have one glass (8 ounces) with each meal (breakfast, snacks, lunches and dinners)

3) Have two glasses (16 ounces) before working out, one glass during and one glass after your workout

That’s it. Follow these two simple guidelines and that will be enough water to help you burn additional belly fat and lose weight. I will stop having water after 8 PM because otherwise I’ll be up all night going to the washroom. Now that we covered the main areas for a belly fat burning diet plan, let’s take a look at how this all looks in a one day meal plan.

Sample Fat Burning Meal Plan


·         1 boiled egg

·         1 string cheese snack (mozzarella)

·         1 cup grapes

·         1 glass of water (16  oz)

Mid-morning snack:

·         1 tablespoon cream cheese

·         1 apple

·         1 glass of water (16  oz)


·         1 chicken breast (skinless)

·         2 cups broccoli florets (fresh or frozen)

·         1/4 teaspoon salt substitute (No Name brand)

·         Dash of onion powder

·         1/4 tsp Mrs. Dash original recipe

·         Dash of pepper

·         1 glass of water (16  oz)

Mid afternoon snack:

·         2 celery stalks

·         1 tbsp. peanut butter

·         1 glass of water (16  oz)


·         4 oz lean centre cut pork chop

·         1 tablespoon Dijon mustard

·         3/4 tablespoon honey

·         1 teaspoon red wine vinegar

·         salt substitute

·         pepper

·         2 cups baby spinach

·         1/2 green pepper

·         1 cup white mushrooms

·         1 tablespoon Italian salad dressing

·         1 glass of water (16  oz)


·         1 glass of water prior to workout

·         1 glass of water during workout

·         1 glass of water after workout


·         1 tablespoons of veggie dip

·         2 celery stalks

·         1 cup of water (8 oz)


Calories: 1,211  

Protein: 93 grams

Carbohydrates:  61grams

Fat: 62 grams

Sodium: 1890 Milligrams (below 2 grams of sodium per day)

Sugar: Less than 25 grams per day

This is the type of diet to lose belly fat – It’s nothing fancy but it works. The calorie range may have to be adjusted depending on how much you weight but this belly fat burning meal plan will allow anyone to lose weight. This is exactly how you want to set up your belly fat burning diet plan.

Fat Burning and Weight Loss Meal Plans (Come with grocery lists):

sample belly fat burning meal plan

The Belly Be Gone 7 day diet meal plan

The belly be gone 7 day easy weight loss meal plan

The belly be gone 7 day low carb diet meal plan

The easy 1,200 calorie meal plan

For those of you looking for belly fat burning recipes, I have some below.


- High Protein Low carb breakfast wrap

- Egg bacon and avocado breakfast bowl

- High protein blueberry pancakes

- Easy to Make Shakshuka

- Spinach Shakshuka


- Antioxidant blueberry protein smoothie

- Cinnamon roll protein smoothie

- Peanut butter and coconut balls


- Low carb turkey salad

- Tuna salad lettuce wraps


- Cucumber, avocado and chicken salad

- Healthy chicken Waldorf salad

- Quick and easy meatball recipe

Electrolyte Replenishing Drinks

- Lemon lime electrolyte replenishing drink

- Orange grapefruit electrolyte replenishing drink

The recipes above (except the electrolyte replenishing drinks) have been taken from my Belly Be Gone Recipe book. Also, check out my morning weight loss drink recipe here.

The Belly Be Gone recipe is a great addition for those of you who are looking to lose weight, burn belly fat and have delicious meals!

- Over 60 Delicious Recipes
- Low Carb / High Protein
- Lose Weight!
- Breakfast, Snack, Lunch, Dinner and Smoothie Recipes
- Includes Nutritional Breakdown
- Easy to Follow Instructions
- Meal Planning Guide

Each recipe has been formulated specifically for reduced calorie, low carb, and high protein protocols. Best of all, they’re absolutely delicious and easy to make!

Here are just a few of the recipes

• Protein smoothie bowl
• Low Carb / High Protein BLT Wrap
• High protein blueberry pancakes
• Omelet wraps
• Zucchini fries
• Low carb turkey salad
• Quick and easy meatballs
• Grilled lemon chicken salad
• Turkey stuffed peppers
• Strawberry protein muffins
• Strawberry protein chai pudding
• Protein Pina Colada smoothie
• Vanilla and coffee protein smoothie
• Anti-oxidant blueberry protein smoothie
• And much more!

Order your copy today! Only $19.95! Click here

Remember, don't make your diet plan for losing belly fat overly complicated! Simple is always best. With a bit of planning and using the advice above, you will certainly get off to a great start!

Stay Safe and Stay Strong!!

Blake Bissaillion

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.