Attention !  
Nowadays, we’re facing lots of obesity. It is eventually will kill us slowly. As you know there are a lot of diseases caused by obesity. And we have to prevent that and change our lifestyle by doing a healthy diet and start exercise. Starting right NOW!

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What Is Flat Belly Diet?

Flat Belly Diet is written by editor in chief of prevention, Liz Vaccariello; is a belly-reduction eating plan that is focuses on eating right and interesting enough it does not focus on exercise. It’s a diet that the most filling, satisfying, and delicious way of eating that you will ever come across. Not only does the Flat Belly Diet deliver a healthy, satisfying way of eating that will rid your body of fat in the place you want to slim down most—your belly—but it will teach you how eat this way for life. Flat Belly Diet promises you to lose your weight up to 15 pounds in 32 days.

The basic Flat Belly Diet plan is a 1,600-calorie daily total Mediterranean-style diet with an emphasis on wholesome, unrefined foods including fruits, vegetables, whole grains, nuts, beans, lean meat, and very little red meat. Also you have to add a monounsaturated fat / MUFA in your diet at every meal. It helps you to lose your belly fat and control your hunger satisfies.

The program is a 28 day period, you can choose from 1200 to 1600 total calorie per day.

1.       A four-day anti-bloat jumpstart, to reduce bloating. This phase is also important in sparking your emotional commitment to the entire program. Foods and drinks you’ll eat will help flush out fluid, reduce water retention, and relieve digestive issues like gas and constipation, which can make your belly puff unnecessarily.

2.       A daily dose of sassy water, min 2 liters per day. It’s a blend of spices, herbs, citrus, and cucumber.

3.       A mind trick at every meal plus

4.       A four-week eating plan comprised of three 400-calorie meals a day of your choice, one 400-calorie snack pack of your choice.

5.       An optional exercise program, it’s encouraged for everyone on this diet to do exercise

What You Can Eat in Flat Belly Diet

You must eat for four, 400-calorie meals spaced every four hours, and each meal includes a MUFA. You don’t have to count calories instead, they choose from a list of 28 interchangeable mix-and-match breakfasts, lunches, dinners and snack packs. Food lists with portion sizes and calories allow flexibility in creating snack packs and can be used whenever you need it most. Eighty recipes are included with nutrient analysis of calories, protein, carbohydrates, total fat, saturated fat, cholesterol, sodium and fiber.

1.       Avocado

Healthy Recommendation: Hass avocado, florida avocado

§         You can serve this avocado as a salad or you can just eat it right away.

§         Healthy Serve: 1/4 cup

2.       Olives

Healthy Recommendation: Black olives, black olive tapenade, green olives, and green olive tapenade.

§         You can eat this with your salad or as a topping of your cook.

§         Healthy Serve: 10 large olives or 2 tbs of tapenade

3.       Oils

Healthy Recommendation: Olive oil, flaxseed oil, canola oil, peanut oil, safflower oil, sesame oil, soybean oil, sunflower oil, walnut oil

§         You can use this to stir fry your cook or a salad dressing.

§         Healthy Serve: 1 tablespoon

4.       Nuts & Seeds

Healthy Recommendation: Sunflower seeds, brazil nuts, pistachios, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, walnuts, macadamia nuts, pecans, cashew, roasted pumpkin seeds, almond, hazelnuts, and peanut butter.

§         You can eat this as a snack or sprinkle on your salad. Or spread your peanut butter on English muffin.

§         Healthy Serve: 2 tablespoons

5.       Chocolate

Healthy Recommendation: Dark or semisweet chocolate chip

§         As a snack. You’ll love it!!

§         Healthy Serve: 1/4 cup

Here are some foods which also can be included in a flat belly diet:

1. Fruit and vegetables - These are great snacks and also contain vitamins and other healthy ingredients.
2. Lean protein - Protein is a must have macronutrient, but in order to get a flatter stomach get it from lean sources / white meat such as turkey, chicken breast, egg whites, and fish.
3. Healthy fats - These are fats which are actually good for you: virgin olive oil, coconut oil, flax seeds, almonds, and other nuts are good sources of healthy fat.
4. Complex carbs - wild rice, brown rice, whole flour pasta, whole wheat bread, and other whole grain foods are excellent sources of carbs.
5. Water - makes you feel full, which helps your overall health, because it keeps you from eating other things that are more likely to lead to problems associated with obesity, like heart disease and diabetes.

What You Can’t Eat In Flat Belly Diet

Here are some foods which should never be included in a flat belly diet:

1. Trans fats - these are unhealthy fats which you should stay clear of. Check out the label on the products you buy to see that they're trans fat free. Lots of cookies and snacks in supermarket contain trans fat. So you have to be really careful
2. Processed food / Canned food- Eating fresh is usually eating healthy. If you eat processed food expect to find a dozen chemicals inside. All of these just make it harder for you to flatten your belly. Also canned food is prohibited for us.
3. Sugar - natural sugar from fruit and vegetables is ok, but processed sugar is very bad for you since it'll quickly be converted to fat. Avoid all the sugary sodas and useless candy.
4. Alcohol - should also be cut down.

Here’s our sample menu:
§         Breakfast: Apple almond oatmeal
§         Lunch: Tuna, ham, and light cheese sandwich with lettuce and tomato, 1 cup carrots, 1/4 cup sunflower seeds
§         Dinner: 3 oz chicken breast, 1 cup mushrooms sautéed in 1 teaspoon olive oil, 1/2 cup brown rice
§         Snack: strawberry smoothie (1 cup skim milk, 4 oz. strawberry, and 1 tbs flaxseed)
§         2 liters sassy water

How Is Flat Belly Diet Works?

The Four-Week Eating Plan begins the morning after you complete the Anti-Bloat Jumpstart. The plan of the Flat Belly Diet is that if you trim calories to 1,600 per day, add a MUFA/good fat which helps reduce LDL (bad) cholesterol and raise HDL (good) cholesterol at every meal, eat every four hours, and get regular exercise (although this is optional) you will lose weight and belly fat. . If you do exercise, you will most certainly see the better results faster, and you will gain secondary benefits like improved cardiovascular health and stronger, more toned muscles.

Flat Belly Diet is a calorie-controlled, Mediterranean-style diet plan that can help you lose weight in a safe and effective manner. The Mediterranean diet has been proven to be a nutritious and healthy plant-based plan that is good for your heart and overall health.