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Flat Tummy Diet


A Flat Tummy in 21 Days is not a Dream

This week, I will share the secrets of burning belly and waist fat. You can get rid of these fats shorter than a week with a nutrition program which includes five special foods.


When there is adiposity in particular regions of the body, the idea of “I cannot get rid of these fats with diets” is history now. You do not have to spend one more day by thinking the increased risk of diseases and how to eliminate the regional adiposity. Now there is effective diet style as efficient as surgeries and aesthetic operations. You can put your body into shape you imagine by reducing the abdominal and waist circumference adiposity in time by consuming foods rich in monounsaturated fatty acids known as MUFA. This particular fatty acid is in five important food. What is important is, knowing when to and with what amount you should consume these foods well.

According to a study published in the journal Diabetes Association in USA, in 2007, diets rich in monounsaturated fatty acids modify the fat distribution around the abdominal and waist circumference when compared with the high-carbohydrate and saturated fat-rich diets with the same calories. Those who consume food containing monounsaturated fatty acids regularly get rid of fats formed in the interior of the waist and abdomen, and those who adopt carbohydrate and saturated fat diet experience adiposity in the belly region. [1]

olive oil


In a study conducted with overweight men in Australia, rich meals from saturated, monounsaturated and polyunsaturated fatty group regularly provided to participants in equal calories. As a result of research, more efficient reduction has been observed in group which consumed mono unsaturated fat rich food in their body weight and in particular the amount of fat found around the waist when compared with other groups even it is equal calorie diet. In another study conducted in Australia fat burning rate after two different breakfast observed in participants.


While one of the breakfast is rich in saturated fat cream, the other one was consisting olive oil which is rich in monounsaturated fatty acid. At the end of the study a higher rate of fat burning was observed in the group consuming olive oil. In a study conducted at Columbia University on patients with metabolic syndrome causing adiposity around the abdomen, 100 patients were taken to the special nutritional treatment for seven weeks with a diet containing saturated fat and mono-unsaturated fat diets. At the end of the study bad cholesterol lowered, good cholesterol increased and significant decrease in the blood glucose is observed those who consumed monounsaturated fats. As abnormal blood values come in to normal, abdominal fat began to reduce with weight loss.

I should remind that these miraculous foods have the power to change your body and your life. The natural oils in these foods flows easily in bloodstream without sticking to the vessel wall. It was emphasized that oils in these five foods have an important role in opening a blockage in blood vessels and protection against congestion. Monounsaturated fat type found in these foods are an important source of energy. They are used in the production of cell membranes and some hormones in body. They play an important role in blood pressure and rhythm, contraction of blood vessels and regulation of the nerve system. It is an essential nutrient for the absorption of vitamin A, D, E and K in the body.

Flat Tummy 1


1. Vegetable oils: Vegetable oils (olive, sunflower, soy, nuts, olives, peanuts and flaxseed oils) are one of the nutrients that should be consumed to have a flat stomach. Flax seed and nut oils are rich in terms of alpha linoleic acid that are converted to omega-3 fatty acids in metabolism. Extra-virgin olive oils have antibacterial properties and protects against H. pylori bacteria causing peptic ulcers and stomach cancer. Besides olive oil is rich in phytochemicals and polyphenols that prevent heart, vascular diseases and cancer. Vitamin E which is an important antioxidant is located in canola, sesame, sunflower, safflower and soy oils. You must use up to six tablespoons of olive oil a day to burn the fat inside the abdominal region.

2. Green olives: Olive is rich in fiber aid in the regulation of blood sugar and regulate the digestive system and rich in iron, copper mineral, vitamin E protecting central nervous system and thyroid. But consuming more than 10 olives a day does not reduce the fat in the waist vice versa speeds the fat formation.

3. Walnut and oilseeds: Sunflower seeds are rich in linoleic fatty acids that provide omega-3 production in the body. According to a newly conducted study, a group of women who fed diet with rich in linoleic acid experienced a decrease in the risk of heart disease by 23 percent. Walnuts which are a source of omega-3 fatty acids have an important role in prevention of heart disease and asthma, and brain functions. Nuts are an important nutrient allowing it to remain the blood pressure constant in stressful situations. As a result nuts and seeds are rich sources in terms of key nutrients such as protein, fiber, iron, copper, magnesium, zinc, vitamins B and E. Note that consuming a palm of nuts is the most important details to get rid of regional adiposity.

4. Avocado: Avocado has lutein agent which is important for eye health and natural cholesterol-lowering sterol. Avocado reduces the risk of heart disease, prevents the formation of vision disorders by preventing damage to the eye spots. Avocado is an important folic acid source which is known for its cardio protective effect and vitamin K, potassium. It is possible to say goodbye to belly fat with half an avocado in a day.

5. Chocolate: Dark chocolate is rich in the proantosi and flavones that have the effect of increasing HDL (good cholesterol). Besides dark chocolate, help to reduce the blood pressure, control insulin levels, expand the vessels and it is an important zinc, magnesium, potassium, and calcium and iron minerals source. If you want to slim your waist you need to eat maximum of 20 grams of dark chocolate.

21 Days Flat Tummy Diet



1 boiled egg, flavored with cumin
7-8 green olives
1 thin slice of rye bread
Fresh parsley and fresh tomatoes
1 tablespoon olive oil


1 small dish (about 5 tablespoons) of fresh seasonal vegetable dish with olive oil or green lentils, legumes dish such as chickpeas
1 palm of pumpkin seeds / nuts / peanut
Shepherd salad prepared with 1 tablespoon of olive oil


20 grams of dark chocolate
1 cup low-fat milk


1 bowl of vegetable soup cooked with olive oil
100-150 grams of skinless chicken or turkey cooked in pressure cooker with 1 tablespoon olive oil or grilled sea bass served with 1 tablespoon olive oil
Half of fresh avocado
1 medium apple or pear or 2 purple plums or 1 peach


1. Always drink 2 cups of room temperature water before you start to your meals.
2. Make a brisk walk every day at least 45 minutes at any time of the day. Do not forget to make abdominal exercises.
3. Pay attention to eat your meals slowly and you much chew each bite.
4. Have your breakfast at least before 9:30. Do not forget to wait for at least four hours between your meals after the breakfast.
5. You can drink two bottles of mineral water in a day.
6. You can drink maximum of four cups of tea from black, green or herbal teas with a lemon slice.
7. You have the right to drink one cup of coffee per day without sugar.
8. Never use products containing artificial sweeteners and flavoring.
9. Stay away from table sugar and baked food.
10. Measure your waist circumference before starting this diet program and keep track of the fat burning by measuring your waist circumference each week.



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