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7 Day flat belly diet planTNN Apr 30, 2012, 12.00AM IST

Here is an exclusive plan to help you shape up in2012...

Celebrity trainer James Duigan's Clean & Leandiet plan can help you lose all the unwanted flab.The diet involves cutting out 'toxic' foods thatencourage the body to store fat - including alcohol,sugar and processed foods. Meals on James's dietplan are full of fish, lean meat - including turkeyand chicken - and fresh, preferably organicvegetables.

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James says, "My diet works on the principle that your body's natural state is lean and fit, notsluggish and fat. But processed foods and drinks and excess sugar pollute the body, causingfat to cling to the hips, thighs, bum and tummy. However, as soon as you stop doing thewrong thing, your body responds very quickly, and you'll get lean fast. But you have tobelieve you can do it. It doesn't matter how often you have failed in the past. What mattersnow is focusing on what you want and taking action."

Food rules Make these changes to your diet to lose weight and get a flat tummy fast!

1 Cut the C.R.A.P: Avoid the four main food groups that cause fat to cling to our bodies:caffeine, refined sugar, alcohol and processed foods.

2 But allow yourself a weekly cheat meal. Once a week, enjoy an indulgent meal of whateveryou fancy, from creamy pasta to a slice of chocolate cake with cream. As ong as you're eatingclean, healthy food the rest of the time, an occasional high-fat treat actually speeds up yourmetabolism.

3 Take fish oil supplements: They burn fat and supply essential fatty acids.

4 Always have breakfast: Eat within one hour of waking up. If you don't have time for aproper breakfast, just grab a piece of fruit and a few nuts.

5 Don't eat after 8pm: Eating a large meal in the evening when your body is slowing downor sleeping is a bad idea for your digestion and weight.

Five food swaps for flat Abs

Bad croissants: Full of fat, sugar and no goodness Milk Most non-organic milk is filledwith hormones Standard yoghurt Most are full of sugar Margarine Full of chemicals BeerHigh sugar and calories

Better wholemeal bread: Fibre is good for digestion Organic milk It's chemical-free

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7 Day flat belly diet plan - Times Of India http://articles.timesofindia.indiatimes.com/2012-04-30/diet/30620448_1_...

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Organic yoghurt It's free from pesticides Olive oil spread Full of essential fatty acids Organiccider Less alcohol and calories.

Best spelt bread: No tummy-bloating gluten

Organic almond milk: Doesn't contain lactose that can cause bloating Organic full-fatyoghurt Makes you feel full and is less sugary than low-fat options Organic butter Naturaland additive free Good red wine Grape skin contains resveratrol, a great antioxidant

Tummy toning moves

James Duigan says, "Exercise smarter, not harder. So, if you are trying to lose weight, don'tgo mad with exercise - get more out of less." These moves can help you get a flatter tummyas they reduce levels of stress hormones in the body, which encourage fat around yourmiddle.

Breathing squat

- Go slow and low and repeat 10 times

- Stand with feet shoulder width apart, arms out and parallel to floor

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- Inhale through the nose, then lower your bottom down as far as is still comfortable whileexhaling l Pause for a few seconds, then inhale as you come up

Energy push Great for digestion - breathe slowly and repeat 20 times

- Take a comfortable stance with feet shoulder width apart, arms in front of you, palms facingdown

- Inhale and pull hands back towards your shoulders

- Exhale, pushing your arms back out to starting position Leg tuck Great for lower abs - repeat10 times

- Lie back, feet on floor, knees bent l Inhale then bring knees into your chest as you exhale

- Inhale again as you return your feet to the floor

Your food plan

Stick to this eating plan for two weeks to start your weight loss. It's best to begin on aweekend, when you have more time to get everything ready. Plus, you won't feel so stressed orrushed, which means you'll be less likely to succumb to a mid-afternoon chocolate bar.

Day 1 Breakfast: Omelette made with three egg whites and filled with 75g chopped mixedpeppers and a handful of spinach

Mid-morning snack: 100g chicken with ½ red pepper, sliced

Lunch: One grilled chicken breast, mixed salad leaves, red peppers, green beans and ¼ tbspolive oil

Mid-afternoon snack: 100g turkey breast with ¼ cucumber, sliced

Dinner: 100g grilled chicken breast with steamed broccoli

Day 2 Breakfast: Baked chicken breast with a handful of stir-fried kale

Mid-morning snack: 100g turkey breast and ½ green pepper, sliced

Lunch: Baked haddock fillet with mixed green salad, with ½ tbsp olive oil

Mid-afternoon snack: 100g turkey breast with 75g steamed broccoli

Dinner: One salmon steak with chopped dill and steamed green beans

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Day 3 Breakfast: 100g smoked salmon, plus spinach

Mid-morning snack: 100g chicken breast with ½ yellow pepper, sliced

Lunch: One grilled chicken breast with garden salad and ½ tbsp olive oil

Mid-afternoon snack: 100g turkey slices with ¼ avocado

Dinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach

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Readers' opinions (155)

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05 Jul, 2013 06:58 PMcharlie (Hyderabad)

6.00am - Two glasses of normal water before nature calls. 6.30am - One glass of Luke warm water with 1 spoonhoney and 1 spoon cinnomon (daalcheeni) powder (or) One glass of luke warm water with 1 spoon honey and 1spoon lemon 7.00am - Herbal tea or Green tea* without sugar and milk ( or ) one glass of barleywater Do Exerciseor Yoga or Walking for 30 min 8.30am - BREAKFAST:- Maintain fixed time. - 2 idli (or) poha (or) kichidi (or) 2 pulka(or) ugrani - Sprouts one cup 11.00am - FRUITS:- papaya Water melon Kheera ( 0 % fat ) 12.30pm - LUNCH :- 2roti ( or ) with green leafy Vegetables & butter milk 3pm-4pm - Any fruit juice (or) Butter milk 6pm - Vegetables soup(or) fruit salad 8.30pm - DINNER:- Same as that of lunch Foods To Be Avoided Banana, salt, sweets, ice creams,cakes, sugar,oil foods, fried foods, bakery foods, custard apple,mangoes, non-veg, potato,butter and rice. > Havelots of Kheera, water melon, beet root, apples, butter milk, green vegetables and carrots > Drink plenty of water 6-8litres per day > Chew food to a pulp > Do not drink water while eating food > Drink water 20 minutes after havingfood

29 Jun, 2013 08:41 PMRaheel Maqsood (attock)

Please anyone send me diet plan. my email is "raheelmaqsood" in Yahoo Thanking in anticipation

11 Aug, 2013 07:51 AMyuli (bali indonesia) replies to charlie

hi charlie im yuli from bali indonesia can u help me share some tips and diet food for making shapebelly (lost fat belly) thank u

20 Jul, 2013 04:59 PMsenthil (Mumbai) replies to charlie

Hi, I am pure veg. pl. mail me the veg diet plan. You may note, i am a cancer patient but now cured.thanx/senthil

26 Jun, 2013 08:03 PMLeona (USA)

I've had best results with the Fat Loss Factor by Dr Charles Livingston? He shares a brilliant tip on how to burn fatquickly whilst eating foods you enjoy. His presentation is awesome. Here's a link to the video to anyone interested:www .CrazyFatBurn. com

21 Jun, 2013 06:55 AMcharlie (Hyderabad)

Veggies! if you want Diet Plan , mail me, I have got a diet chart which will helps to reduce fat. You can makechanges as per your convenience , but see that you are not consuming more calories. It will help you. Importantthing is that, you stay determined and stick to low calorie diet and do smart exercises. that's it. It is 101% possibleto reduce weight, if you are inclined to change your lifestyle which includes diet changes and mindset.

22 Nov, 2013 03:22 PMManjari (Vijayawada) replies to charlie

Hi Charlie, I'm a pure veggie from vijayawada.Soplz mail me a diet plan for belly reduction

15 Jun, 2013 04:44 PMAnna (India)

Thanks for this. However im a veggie so i'll have to stick to the meal plan I already have, we already decided we'llsnack on fruit as it's going to keep our metabolisims up! Yay for confirming that. We too have an end of week treat,its usually something precooked veggie or something we'll make too like a pie and maybe some dessert which is likevegan yogourt with fruit last week we had some ice cream. Thanks for the squat ideas, i'm going to start today,thanks for suggesting something other than just planks and crunches!

19 Jul, 2013 08:18 PMtejal (mumbai) replies to charlie

pls mail me a vegetarian diet...

21 Jul, 2013 03:22 PMcharlie replies to tejal

mail me charlie4friends at gmail

14 Jul, 2013 12:10 AMyash (India) replies to charlie

please mail the diet plan.

09 Jul, 2013 03:19 AMshko (Hyderabad) replies to charlie

Dear Charlie, Please send me the veggie diet plan, my email address is not allowed in the commentfor some reason.

21 Jul, 2013 03:20 PMcharlie replies to shko

give a test mail to mcshekhar70 to gmail

10 Jul, 2013 07:34 AMcharlie replies to shko

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7 Day flat belly diet plan - Times Of India http://articles.timesofindia.indiatimes.com/2012-04-30/diet/30620448_1_...

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