7-Day Flat Stomach Keto Diet Plan
Does it seem like no matter how hard you exercise or how strictly you watch what you eat, the stubborn fat around your middle won’t budge? Trying to reduce belly fat can feel like a constant struggle.
Most weight loss diet plans don’t specifically target stomach fat, which is associated with numerous health conditions, including cardiovascular disease and type 2 diabetes.
In this article, we will show you how to lose belly fat on keto so you can reach your goal weight and improve your overall health. We’ve created a 7-day flat belly diet plan with recipes to get you started on your journey.
How to Lose Belly Fat on Keto?
People gain weight for a variety of reasons, including consuming too many calories, not exercising enough, and genetic factors. However, many people who try to lose weight by eating fewer calories and exercising more find that it can be difficult to lose belly fat.
Some people are more sensitive to the negative effects of stress hormones and eating too many refined carbohydrates, which are factors known to contribute to gaining belly fat.
There are two places where fat occurs in the belly. First, there is subcutaneous fat or fatty tissue directly under the skin. It helps protect your internal organs and keeps you warm, but if there is too much, it is responsible for your muffin top.
Second is visceral fat, the fat that surrounds your internal organs. It’s associated with health conditions such as heart disease, type 2 diabetes, hypertension, raised cholesterol levels, and breathing problems.
Your genes determine where your body stores the most fat. A woman’s body shape is referred to as an apple or a pear, depending on whether she stores fat around the stomach or on her hips and thighs. Losing belly fat can be difficult if you have an apple-shaped body.
Additionally, during perimenopause, female hormones begin to shift. As estrogen levels drop as you transition to menopause, fat storage shifts from the hips and thighs to the stomach, and it becomes extremely stubborn. It is at this time of life that women struggle the most to shift extra weight around the belly.
Keto is an effective eating plan for reducing waist circumference. It is an eating style that is low in carbohydrates and high in fats, with moderate protein intake.
By restricting your carbohydrate intake, including whole grains, you can better control your blood glucose levels and, therefore, your insulin levels, improving the insulin resistance that often accompanies excess belly fat and preventing the loss of body fat.
The high-fat component of keto, combined with the low carb content, encourages your body to bperimenopauseOnce your metabolism has switched to fat-burning, you are said to be in ketosis, which promotes the loss of fat.
The keto diet for belly fat includes plenty of fats to promote fat burning. Not only does it become easier to achieve a flat belly, but you will experience numerous health benefits, too, including a reduced risk of cardiovascular disease and diabetes.
However, there are no guarantees you will lose your belly fat by following the keto diet. No diet is able to target specific areas of the body. When you lose weight, you lose it from all parts of the body. To achieve a flat belly, you need the right meal plan for you and a regular exercise routine.
Foods to Eat While Losing Belly Fat
Choosing the right foods to eat on the keto diet is crucial for weight loss. It’s even more important to choose your foods carefully if you’re following a keto diet plan that targets belly fat.
As with low-carb diets in general, getting your macros right is the key to a flat-belly keto diet. It is recommended that 5–10% of your calories should come from carbohydrates, 10–20% from protein, and 70–80% from fats.
Practically, this means eating less than 50g of carbohydrates per day from non-starchy vegetables. Doing so will naturally reduce your calorie consumption and make it possible to burn fat faster.
To lose belly fat, the majority of your fat intake must be from foods that are rich sources of omega-3 fatty acids. Research suggests that including such fats in your diet may help reduce abdominal fat.
Although the keto diet is not a high-protein diet, high-protein foods must be included in every meal to ensure a healthy balance in macronutrients and to increase the satiety value of your meals, helping to curb your appetite.
Below is a list of foods to include in your keto meal plan:
- Brussel sprouts
- Collard greens
- Green beans
- Peppers (red and green)
- Swiss chard
- Avocado oil
- Brazil nuts
- Coconut oil
- Extra virgin olive oil
- Macadamia nuts
- MCT oil
- Pecan nuts
- Beef (preferably grass-fed)
- Chicken breast
- Fatty fish such as salmon, trout, cod, herring, and tuna
- Lamb (preferably grass-fed)
- Pork (preferably grass-fed)
- Turkey breast
- Veal (preferably grass-fed)
In a fat-burning keto diet, what you drink is just as important to consider as your food intake. Therefore, you must include what you drink throughout the day when assessing your eating habits.
Drinks that can help you lose tummy fat:
- Coconut water, plain
- Coffee, plain
- Green tea
- Herbal tea
- Sparkling water, unsweetened
Use the following milk alternatives instead of high-carbohydrate dairy products if you enjoy smoothies or adding milk to your coffee:
- Almond milk
- Coconut milk
- Macadamia nut milk
Foods to Avoid
Scientific studies show that both the keto diet and the Mediterranean diet can be used to decrease waist circumference and improve body composition. However, people who follow the keto diet lose weight and body fat, including belly fat, in a shorter period of time than those on a Mediterranean diet.
The main difference between the two eating styles is the carbohydrate content. Whole grains such as oats, brown rice, barley, and starchy legumes, including beans, lentils, and chickpeas, are encouraged on the Mediterranean diet. When they are omitted from the diet, your calorie intake is naturally reduced, and your blood sugar levels are easier to control.
Eating too much saturated fat is associated with weight gain and an increase in belly fat. Fatty cuts of meat, processed meat, and fast food contain significant amounts of saturated fats and are not included in our 7-day flat stomach weight loss diet plan.
Other foods to avoid include fresh fruits high in sugar, such as bananas, mangoes, and pineapples, and processed vegetable oil, such as canola oil and sunflower oil.
Here Is a 7-Day Flat Stomach Keto Diet Plan
It’s time to fast-track your fat loss and attain the flat belly you’ve always wanted. Our 7-day flat stomach weight loss meal plan will help you lose belly fat while eating delicious meals 3 times a day.
We have included recipes for each meal that have been carefully selected to ensure that you meet the keto macro guidelines for each day, maintaining a carbohydrate intake of less than 50g per day.
Breakfast: Avocado Lime Smoothie (469.83kcal)
With only 6g of net carbs, the avocado lime smoothie is a great way to begin your keto diet. It’s a zesty low-carb, high-fat green smoothie you can enjoy in place of high-carb whole-grain breakfast cereals.
Lunch: Salad With Chicken and Peanuts (576.16kcal)
Peanuts sprinkled on a sliced, seasoned chicken breast, fried in olive oil, and served on a bed of crisp spinach and fresh cucumber takes your average chicken and green salad to the next level. It checks all the macro boxes and tickles the taste buds for a lunchtime meal you will enjoy again and again.
Dinner: Pork Lettuce Wraps (461.16kcal)
Most lettuce wrap recipes call for brown rice. In this keto-friendly version, the lettuce leaves are stuffed with tasty ground pork cooked in olive oil and vegetables like tomatoes, peppers, and green beans. You won’t miss the rice or the traditional high-carb tortilla.
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Breakfast: Halloumi Salad With Poached Eggs (602.61kcal)
This versatile egg and halloumi cheese meal can be enjoyed for breakfast, lunch, or dinner. It’s a great way to start your day on a low-carb diet, providing you with plenty of protein to keep you feeling full for the whole morning. Enjoy it with a cup of freshly brewed green tea.
Lunch: Zoodles With Spinach and Parmesan (489.46kcal)
Zucchini noodles sauteed in olive oil soak up the flavor of garlic, lemon juice, and basil in this classic keto dish. It’s quick to make in the middle of the day and brightens up the afternoon. It also makes a great side dish for grilled chicken breast.
Dinner: Avocado, Egg, and Broccoli Salad (369.03kcal)
Have you considered using avocado blended with lime juice, mustard, and mayonnaise to replace your favorite creamy salad dressing? It’s so much more exciting than olive oil and vinegar, making the egg and broccoli dish taste amazing.
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Breakfast: Fried Eggs With Tomato and Cucumber (394.14kcal)
You can’t go wrong with eggs for breakfast on the keto diet, especially when they are fried in healthy olive oil and served with fresh vegetables and a cup of steaming green tea.
Lunch: Grilled Salmon With Fresh Salad (607.73kcal)
Salmon is a fatty fish and an excellent source of healthy omega-3 fatty acids. It’s also quick and easy to cook, and with some simple seasoning, a salmon steak tastes great served with a mixed green salad or spinach and cherry tomatoes.
Dinner: Shrimp Skewers With Vegetable Salad (554.17kcal)
A salad of fresh vegetables dished up alongside succulent shrimp skewers is a mid-week meal that takes only minutes to prepare. The shrimp also pairs well with mixed salad leaves, green beans, and steamed broccoli.
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Breakfast: Almond Raspberry Smoothie (460.63kcal)
Packed with protein from protein powder and fat from peanut butter, this breakfast smoothie contains no whole grains – just the goodness of low-sugar raspberries and almond milk. It’s the perfect meal-in-a-glass for busy mornings.
Lunch: Roasted Parmesan Cauliflower With Yogurt Sauce (683.42kcal)
Cauliflower is included in keto menus because it is low in carbohydrates and offers numerous health benefits. For a mouth-watering lunchtime meal packed with veggies, you must try roasted parmesan cauliflower with yogurt sauce. If you miss the meat, serve the cauliflower as a side dish with grilled chicken.
Dinner: Shrimp With Tomatoes and Cauliflower (391.43kcal)
Spice up your shrimp, fry it in olive oil, and serve it on a bed of keto-friendly cauliflower rice, along with sliced tomato. To add some green to your bowl, you could serve the meal with steamed spinach or green beans.
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Breakfast: Egg Wrap With Mozzarella and Ham (415kcal)
Is it a wrap? Is it an omelet? No, it’s a combination of both. Create a wrap with eggs and fill it with mozzarella, ham, and arugula for a low-carb take on the breakfast wrap.
Lunch: Eggplant Stew With Tomatoes and Peanuts (567.85kcal)
It’s always good to eat more veggies. Including vegetarian meals in your 7-day flat stomach diet plan is the perfect way to increase your fiber intake and enjoy a different flavor profile.
Dinner: Chicken Stir Fry With Sesame Seeds (558.69kcal)
Smoked paprika and toasted sesame seeds add loads of flavor to this chicken stir fry. Simply season your chicken breast strips with salt, pepper, and smoked paprika and stir fry in olive oil.
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Breakfast: Scrambled Eggs With Salad (360kcal)
Scrambled eggs are a classic breakfast dish. Serve perfectly creamy scrambled eggs with a salad of avocado, cherry tomatoes, and parsley for an appetizing lazy Saturday morning breakfast.
Lunch: Radish, Walnut, and Feta Cheese Salad (692.94kcal)
Peppery sliced radishes combine perfectly with walnuts and feta cheese on top of a bed of mixed salad greens and drizzled with a zesty lemon and olive oil dressing. It’s the perfect salad for any day of the week.
Dinner: Fried Tofu, Avocado, and Chia Salad (461.64kcal)
Mix up your salad routine with this warm fried tofu, avocado, and chia salad. It’s a great source of dietary fiber from the chia seeds and healthy fats from the avocado.
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Breakfast: Boiled Eggs With Vegetables (451.04kcal)
First, choose your vegetables. Choose from grilled tomatoes, mushrooms, green peppers, spinach, mixed salad greens, and cucumber. Next, boil your eggs, and voila! You have the ultimate keto egg breakfast on the table in 15 minutes flat.
Lunch: Blue Cheese Noodles (678.99kcal)
This one’s for pasta lovers. Enjoy a creamy blue cheese sauce on top of zucchini noodles. You get all the flavors you love in traditional pasta dishes and none of the carbs.
Dinner: Grilled Salmon With Fresh Vegetables (433.44kcal)
Heat up the grill and make yourself a salmon steak dinner. It’s a great source of healthy fats, and serving it with a selection of fresh vegetables makes it a keto meal worthy of sharing with friends and family.
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The perfect flat belly keto meal plan provides your body with just the right amount of carbohydrates, protein, and fats for maximum energy and fat-burning potential.
The low-carb, high-fat diet is the perfect recipe for blood sugar control and fat loss. It reduces the effects of insulin resistance that often accompanies abdominal obesity, allowing you to lose weight even around your middle.
When you lose visceral fat, you reduce the size of your belly and improve your health. Less belly fat leads to a lower risk of developing heart disease and type 2 diabetes.
Are you ready to dig into the 7-day flat stomach keto diet plan? Keto Cycle offers personalized keto diet plans to guide you on your weight loss journey. With thousands of mouth-watering recipes, you have no more excuses for not having the flat belly you’ve been striving for.