I use the below diet to lose stomach fat – without having to give up any of the foods I love. And it’s very simple to follow! With consistency, it becomes second nature.
I hate the whole concept of diets that restrict me from eating certain foods. My number one rule when it comes to food is that “everything is perfectly fine to eat, as long as consumed in moderation”. If I had to restrict myself from any food, I would fall off the wagon so fast! Hence, it wouldn’t be a realistic solution for me.
I also hate the idea of diets that are not sustainable long term… What’s the point of being healthy and looking our best for a short period? Why not maintain a lifestyle that allows us to be healthy and looking our best for the rest of our life?
When it came down to figuring out a diet that was healthy and well balanced, I only had two criteria: 1) It had to be sustainable long term – literally for the rest of my life 2) It can’t restrict me from eating certain foods
Below is what I follow to live a healthy, balanced life and as a diet to lose stomach fat.
If you over-consume…
I want to make one thing clear. Regardless of any diet, you follow, if you over-consume food, you are going to fail and not see results.
Based on your lifestyle, figure out the number of calories you need to consume daily to sustain/achieve the bodyweight you want. I have gone into detail on this very subject in the following article: Lose Stomach Fat Naturally – What Worked For Me! (I Didn’t Use Supplements) and it is very simple to calculate.
Get a good doctor!
Whether you are a healthy or a not so healthy individual and regardless of your age – get yourself a good family physician! And the earlier in life you find yourself a good doctor, the better it is.
A good doctor will work with you to lead a healthy lifestyle and support you to live an optimal life.
Before you make any drastic changes in your life, it is always important to consult your doctor. As a general rule of thumb, I keep my doctor in the loop about my lifestyle and consult him whenever I make any major change to my diet or exercise routine.
The Diet I follow is high in smart fats, low in carbs and moderate protein – 55% Fat, 25% Carb and 20% Protein. I explain the reason for this in the following posts: How Much Protein Should I Eat Daily? And My Top 5 Best Sources and High Fat And Low Carb Diet… I Did It For My Brain! I highly recommend reading these if you would like to understand the reasons why.
Here I want to breakdown all the food I eat daily – the reasons and benefits as to why I include them in my daily diet. Note: to find out the full benefits of each food, I recommend googling the benefits of each.
- Apple Cider Vinegar with the Mother (ACV): I drink ACV mixed with 600ml of water, first thing in the morning to supercharge my metabolism and get my body alkalized. ACV also helps with digestion, detoxing and nutrient absorption.
- Avocado: This super fruit is packed with nutrients. I mainly consume it because of its an incredible source of healthy/smart fats that are amazing for the brain and helps protect against cardiovascular diseases. Eating avocado also helps me feel fuller longer and its rich fibre content – both help shed weight. Note: Avocados are one of the least treated fruits – hence I don’t buy organic.
- 2% Milk (Organic): Its a great source of calcium and protein.
- Whey Protein: Great source of fast-absorbing protein that helps build and maintain muscle.
- Lean Ground Beef (Organic): Great source of protein to build lean muscle and an awesome source of iron. Beef is also a great source of L-carnitine, which is vital to fat metabolization. L-carnitine helps burn the fat in our body to be used as energy.
- 20-Grain Bread (Organic): Great source of complex carbs and minerals.
- Beets (Organic): The nitrates in beets helps with blood and oxygen circulation to the brain, which helps keep the brain in optimal condition and slows down the ageing of the brain. The improved blood and oxygen circulation also aids in better physical performance.
- Frozen Berry Mix (Organic): Berries are packed with nutrients, vitamins and antioxidants. They are also a great source of fibre, while low in sugar.
- Peanut Butter (no sugar added): Great source of smart fat and helps me stay fuller longer. Also, I love the taste of peanut butter.
- Honey (Locally Sourced & Unpasteurized): Great for the body and helps with my allergies.
- Matcha Green Tea: Full of antioxidants and helps with digestion. The main reason I use match daily: it has abundant quantities of L-theanine. L-theanine helps relax and calm the mind while giving an energy boost without jitters and the crazy comedowns.
- Greek Yogurt (Organic): An incredible source of protein. Yogurt, of course, is a great source of probiotics, which is great for the body. It has been found that those who ate yogurt daily burned almost twice the belly fat compared to those that did not eat yogurt daily.
- Baby Spinach (Organic): Packed with nutrients and helps alkalize the body. Also a great source of dietary fibre.
- Baby Kale (Organic): One of the most nutrient-dense foods on planet earth. It’s full of antioxidants and minerals. Kale also helps alkalize the body which in turn helps get rid of toxins from the body.
- Extra Virgin Olive Oil (Cold Pressed): Great source of monounsaturated fats that are great for the body. It may also help protect the brain from Alzheimer’s.
- Chia Seeds: Chia has a lot of great health benefits. The main reason I include it as part of my daily diet is that its an awesome source of fibre.
- Raw Almonds: Loaded with antioxidants and nutrients. One of the key reasons I eat almonds daily is because it helps regulate blood sugar levels, which helps keep the body healthy and fit. Also full of smart fats, that help maintains a healthy body and mind.
- Raw Walnuts: Packed with antioxidants, nutrients and Omega-3. Walnuts also aid in maintaining a healthy gut, while supporting brain functions and healthy ageing.
- Free-Range Egg (Organic): Eggs are a great source of nutrients and protein. It’s easy to incorporate into any meal.
- Salmon (Wild Pacific): Great source of long-chain Omega-3, which are vital for the proper function of the brain. Salmon is also a great source of protein. Note: Wild Pacific salmons are one of the cleanest sources of fish you can get and they are low in pollutants and mercury.
- MCT Oil: A source of energy for the body and helps with mental functions and focus.
The Meal Plan
Well here is the meal plan I follow daily. Note: I follow this plan religiously during the week and on the weekend I try to stick to it, but most often I don’t.
4:15 am – When I wake up
- 600ml room temperature water mixed with Apple Cider Vinegar – gulp it down with a straw
8:00 am – Breakfast 1
- Smoothie: 150 – 200g of Avacado, 250 ml 2% Milk, 31g of Whey Protein, top up with water and blended into a smoothie
8:30 am – Breakfast 2
- Mix lean ground beef with a pinch of salt, pepper, turmeric, chilli flakes, garlic powder and 1 tsp of rosemary. Flatten into a thin patty and steam on either side for about 3 min/side (until it’s cooked thoroughly)
- Note: the reason I steam the meat – when cooked indirect heat, meat forms HCA, which is linked to cancer. Hence, indirect cooking via steam and the inclusion of rosemary.
- Baked Salmon with the same spices as above
NOTE: I alternate between ground beef and salmon every other day
- 3 slices of 20 Grain Bread
- 200g of Gorden Ramsey’s roasted tomato soup (I make it weekly: here is the link to the video: https://www.youtube.com/watch?v=NSD3JtGONy0 )
- Smoothie: 150g of frozen berries, 5g of matcha green tea, 20g of honey, 32g of peanut butter – top up with water and blend into a fine smoothie
10:00 am/Take it to go – Coffee
- 1 tbsp of MCT oil blended with 1 cup of coffee
12:00 pm – Lunch
- 30g of Almonds
- 42g of Walnuts
- 136g of beets
- Smoothie: 42g baby spinach, 42g kale, 1 tbsp olive oil, a pinch of salt, 175 greek yogurt – top up with water and blend into a smoothie
3:45 pm – Dinner
- 2 eggs boiled or fired (if eating eggs every day is concerning, sub for egg whites)
- 30g of chia seeds soaked in 600ml of water for at least 2 hours
As you can see I stop eating by 4 pm and fast for the rest of the day. By intermittent fasting and working out, I seed up the fat loss process. This also helps keep my body healthy and in shape.
There you have it, this is the diet to lose stomach fat – without having to give up any of the foods I love. It’s easy to prep well in advance (only the smoothies I make daily) and follows. Since I include intermittent fasting and working out, I can actually eat anything I want. On the weekend I most often don’t follow this plan and eat whatever I want (in moderation). I will write a post as to why I intermittent fast and the benefits of it soon, however, if you want to see the workout routine I follow you can find it here: Best Exercise To Lose Stomach Fat – Full Body Workout Routine for Women and Men.
As always if you have any questions, leave them in the comments below and I will get back to you. Cheers!