With this revolutionary, but simple diet, you can lose up to half a kg a week, sometimes more. Thirty days or easy to prepare meals that you can prep from beforehand. To help you along, we have put together meal routines for 14 days along with some before and after showcasing just how effective this diet truly is!
DAY 1
Time
Food
Breakfast
Avocado Egg Toast
Midmorning Snack
1 medium sized Orange
Lunch
Clear vegetable soup
Evening snack
1 medium-sized Kiwi
Dinner
1 piece poached salmon with ¾ cup cauliflower rice.
DAY 2
Time
Food
Breakfast
1 whole wheat tortilla and 1 cup vegetables.
Midmorning Snack
1 medium sized cucumber.
Lunch
½ cup white rice with 2 pieces fish/ chicken.
Evening snack
10-12 Almonds
Dinner
2 whole wheat tortillas with 2 pieces of fish/ chicken
DAY 3
Time
Food
Breakfast
Blend 1 cup frozen berries, ½ banana plus 8 ounces of low/ fat free milk to make a smoothie. Plus 1 hard-boiled egg.
Midmorning Snack
1 cup of grapes
Lunch
1 cup vegetable soup with 1 thin slice of wholegrain bread.
Evening snack
1 medium Kiwi
Dinner
4 ounces of grilled chicken 2 cups of spinach ½ of a baked plain or sweet potato.
DAY 4
Time
Food
Breakfast
1 ½ of overnight oats (flavor with any fruit or berries of your choice)
Midmorning Snack
1 medium- sized orange
Lunch
Vegetable soup and 1 thin slice of wholegrain bread
Evening snack
2 medium kiwis
Dinner
Zucchini noodles and chicken
DAY 5
Time
Food
Breakfast
Peanut butter spread thinly on a slice of wholegrain toast and 1 cup black coffee (no sugar).
Midmorning Snack
1 medium kiwi
Lunch
Chicken salad (contains shredded chicken, mayonnaise, grapes and Greek yoghurt).
1 cup Cheerios ½ cup berries 1 tablespoon sliced almonds
Midmorning Snack
6 ounces unsweetened Greek yoghurt
Lunch
1 veggie wrap (stuff 1 wholewheat tortilla with vegetables and top with mustard and mayonnaise)
Evening snack
1 medium apple
Dinner
Clear vegetable soup
There are hundreds of other recipes for 1200 calorie meals that can help you continue the diet for 30 days. If you like the meal prep given above, switch around the days and continue it for another two weeks for optimum results.
One point to note, you will not lose any weight with just this diet. You will have to maintain a workout routine of at least 30 minutes every day, 5 days a week.
Below are a few before and after transformations of women who have tried the diet and have experienced the real progress time.
So, what are you waiting for? Start the lazy people’s 1200 calorie diet from tomorrow itself and observe outstanding results in no time!
The primary step to losing weight is figuring out your diet. Your diet needs to have a low-calorie count, but full of nutrients and fulfilling in nature. You won’t be helping yourself by starving or suffering from malnutrition. The simplest and best way to go about this is to include and swap out regular fat inducing and unhealthy foods with healthier ones. To help you along, we have curated a list of 35 foods that help burn belly fat.
1)Avocados
Avocados are considered one of the best “diet” foods. One avocado usually contains about 20 grams of healthy mono-saturated fats. These fats help prevent your blood sugar from spiking, which leads to fat storage in your gut.
Avocados are multifunctional. They not only help burn belly fat but also help your body absorb various carotenoids. Carotenoids are compounds that help fight cancer and can be found in many fruits and vegetables.
2)Eggs
Replace your carbs with protein to help speed up your weight loss process. One large egg usually contains 78 calories and 6 grams of protein.
Having a whole egg for breakfast can be fulfilling and charge you for the day. This helps in long term weight loss because you find yourself eating less and less between meals.
3)Oatmeal
Oatmeal is a healthy, fibrous meal that contains a unique soluble fiber called beta-glucans. Beta-glucans can form a type of gel in your small intestine that lowers blood cholesterol and boosts the immune system. Oats are also very satiating, so you will be less inclined to snack between meals.
4) Greek Yogurt
Greek Yogurt is an excellent belly fat burner. A cup of good quality Greek yogurt can encourage the growth of good bacteria that prevents bloating. Yogurt can further help stabilize insulin, which can also help you lose belly fat.
5) Green tea
According to a study of Medicine and Science in Sports and Exercise shows that three cups of green tea a day helps improve your metabolism and burn up to 30 calories. The ECGC compound found in green tea helps burn tea quickly.
6) Salmon
Salmon is packed full of omega-3 fatty acids. Omega acids are known for their fat-burning and anti-inflammatory abilities. Omega-3 fatty acids also increase adiponectin levels, which helps boost metabolism.
7) Citrus fruits
Citrus fruits such as oranges, tangerines, and grapefruits help your burn up to 30% more fat during each exercise session.
8) Spinach
Spinach is a good source of plant-based Omega-3, and as we have mentioned before, Omega-3 is very good at burning belly fat. Spinach also contains vital nutrients and minerals such as potassium that help prevent bloating.
9) Coconut Oil
If you are looking to shed a few pounds, then you should replace soybean oil with coconut oil as your primary cooking oil. Coconut oil is chock full of medium-chain triglycerides, which are burned instead of being stored as fat. Moreover, coconut oil also contains lauric acid, which tends to hone in on your belly fat and burns it.
10) Cottage Cheese
Cottage cheese a great addition to your weight loss diet. It brings in a lot of protein with little calories. Cottage cheese not only promotes weight loss, but it also contains all nine essential amino acids you need for survival.
11) Kimchi
Kimchi, in its simplest form, is fermented cabbage. A study conducted in Korea revealed that kimchi could greatly help prevent weight gain.
12) Black Beans
Gut bacteria feed on black beans to form butyrate. According to some research, butyrate is a chemical that has been shown to increase calorie burning in mice. You get over eight grams of fiber in just half a cup, which can go a long way in satiating you.
13) Peanut Butter
Unless you’re allergic to it, peanut butter should be a staple in your weight-loss regime. You get 8 grams of protein and 4 grams of fiber with each serving of peanut butter. It helps you feel ‘full’ and improve blood flow throughout your body. As stated by the Journal of Food Science and Technology, peanut butter gives you the same feeling of fullness you’d feel after consuming equal amounts of rice cakes.
14) Peas
Peas have a whole array of nutrients packed into tiny little green packages. You will find 8 grams of proteins combined with vitamin C, magnesium, iron, and potassium in a cup of peas. Vitamin C content in peas is enough to provide you with your daily intake, and all the minerals present help regulate your oxygen. Peas also prevent bloating.
15) Turmeric
Turmeric contains an antioxidant called Curcumin. Research proves that Curcumin is one of the best anti-inflammatory compounds ever. Belly fat promotes inflammation, which makes it challenging to lose fat in that area. Therefore try incorporating turmeric into your meals to promote fat burning.
16) Bananas
Bananas are the perfect snack in a weight-loss diet. It is jam-packed with magnesium and potassium that helps remove bloating. The plant-based prebiotics act as food for the good bacteria in your gut.
17) Bell Peppers
Stress hormones are a significant cause of why people often find it challenging to shed weight. Stress hormones such as Cortisol promotes the storage of belly fat. Bell peppers are rich in vitamin C. Vitamin C helps decrease Cortisol levels and promotes fat-burning during workouts.
18) Whole grain
When you’re trying to burn fat in your belly, the most important thing you can do is avoid carbs. More specifically, avoid refined carbs such as white bread, flour tortillas, and corn flakes. Instead, opt for wholegrain bread and cereal. Whole grains are a good source of fiber and Vitamin B, both of which encourage the loss of belly fat.
19) Apples
There are many different species of apples available on the market. Despite the difference in species, all apples help burn excess fat. Well, to be more precise, all apple skin helps burn excess belly fat. Apple peel contains Ursolic acid, which helps increase brown fat (the good kind of fat) and muscle mass, which promotes fat loss from your midsection.
20) Cayenne Pepper
Cayenne pepper contains Capsaicin. Capsaicin is the chemical responsible for its fiery taste. Capsaicin also promotes fat burning by boosting your metabolism.
21) Pumpkin Seeds
Pumpkin seeds are packed full of zinc and fiber. The zinc helps boost your immune system while the fiber promotes fat loss. Pumpkin seeds act as a good source of protein too. A serving of pumpkin seeds usually contains up to 7 grams of protein.
22) Nuts- Almonds, walnuts, pistachios
Almonds contain a lot of protein, and research shows that almonds can reduce LDL cholesterol levels. LDL is considered as ‘bad’ cholesterol. Moreover, almonds promote weight loss by boosting your immune system.
Walnuts also come packed in mono-saturated fats that help regulate your blood sugar. Moreover, walnuts can help curb snack cravings between meals.
Pistachios don’t promote weight loss with its nutrients. Instead, research shows that while shelling pistachios, people realized how much they had already eaten and slowed down and ate less as a result.
23) Blueberries
Blueberries contain a substantial amount of fiber per serving (4 grams to be precise) and many important antioxidants. Most importantly, they have significantly fewer sugar amounts than other fruits and berries, making them the perfect weight-loss snack.
24) Brown rice
Brown rice is considered one of the best superfoods for weight loss. It is a superior, healthier, and more fibrous alternative for fat-inducing white rice. Half a cup of brown rice contains about 1.7 grams of nutritional fibers. Moreover, brown rice is a low-energy-density food, meaning that its satiating but low in calories.
25) Flaxseeds
Just one tablespoon of ground flaxseed powder contains up to 2.3 grams of ALA. ALA is a known fat burner. Flaxseeds are also rich in fiber. All this makes it the perfect thing to top off your oatmeal.
26) Dark Chocolate
Research done at Louisiana State University revealed that eating small amounts of dark chocolate can help you lose weight. Dark chocolate contains anti-inflammatory flavonoids that keep your heart healthy and help promote belly fat loss. Just remember to buy at least 70% dark cacao.
27) Olive Oil
If you are about to embark on a weight loss journey, then the first thing you should do is swap out your soybean or sunflower cooking oil for olive oil. Olive oil contains several antioxidants such as oleocanthal that help reduce inflammation. On this note, you should also avoid deep-fried foods as they are a primary cause of weight gain.
28) Beets
Beets are a rich source of betaine. Betaine is a multifunctional amino acid. As stated in a review in the journal Nutrients, beets boost metabolism, help reduce insulin resistance, improve your mood, turn off fat genes, and remove inflammatory markers discharged by belly fat.
29) Tuna
Tuna is a great weight loss promoter. It is a rich protein source and is packed full of fat-burning omega-3 (including DHA and EPA). DHA is a commonly known type of Omega-3 famous for suppressing fat producing genes and preventing fat cells from expanding.
30) Cinnamon
Sprinkle some cinnamon into your breakfast oats or your coffee to burn some extra fat stored in your belly. As reported by the researchers at the American Journal of Clinical Nutrition, cinnamon can regulate blood sugar by reducing insulin secretion. Less insulin secreted means less fat stored in your belly.
31) Ginger
Ginger may be famous for its anti-inflammatory features, but it is less commonly known for its contribution to weight loss. Ginger reduces oxidative stress hormones, which are a leading cause of obesity. Ginger can also help reduce hunger and curb cravings so that you don’t find yourself snacking in between meals. Most importantly, ginger accelerates your digestion and helps regulate your blood sugar levels.
32) Kale
Kale contains filling fibers to help you feel satiated. It is also a good source of protein and other vital nutrients such as Vitamin B.
33) Coffee
Coffee has a significant effect on your metabolic rate. Faster, better metabolism means greater fat burning. However, drinking sugary, carb-loaded coffees have the opposite effect. Instead of helping you lose weight, they help you gain some more. Therefore, opt for black coffee of shots of espresso instead.
34) Sunflower seeds
Sunflowers are full of magnesium. Magnesium can release stored fat. Research shows that sunflowers can effectively burn belly fat.
35) Quinoa
Like beets, quinoa is also a great source of betaine. Unlike beets, quinoa has a higher level of betaine, meaning it’s a highly effective fat burner. Just half a cup of quinoa contains 12 grams of protein and fiber. Both of which go a long way to satiate you and improve your digestive system.
People sometimes think “dieting” is synonymous with starving. They assume that to reach that coveted weight goal, you need to starve your body and deprive it of nutrients.
1) Melon and watermelon
Both melons and watermelons are incredibly tasty, contain a lot of water, and is very fulfilling. Each slice of both fruits only has about 60-70 kcal. This means you can eat them all day long without worrying about it interfering with your weight loss.
2) Cucumber
Cucumber is one of the ultimate weight loss vegetables. 96% of it is water, and it contains potent antioxidants that help your body detox and naturally slims you down.
Cucumbers are also very fulfilling, so change out weight gaining, fatty foods for cucumbers.
3) Apple
Apples are the perfect “weight-loss” snack. An average-sized apple contains about 50 kcal. Besides this, they have a sweet fruity taste that makes you feel full, and they also improve digestion.
4) Healthy broth-based soups
Contrary to popular belief, soups can be very satiating despite its liquid nature. Start your day with a bowl of soup. This way, you will be consuming 20% fewer calories than your average breakfast while getting essential nutrients from the broth used to make the soup.
5) Oatmeal
Oatmeal is a fibrous, nutrient-rich porridge-like meal that is usually eaten for breakfast. Its fibrous nature helps improve bowel movement and digestion. Oatmeal contains lesser calories per serving when compared to your average brand cereal. Moreover, oatmeal can be highly customized to your taste, and it is incredibly satiating.
6) Fish
Most fishes are full of Omega 3. Omega-3 helps us feel ‘full.’ Including fish in your diet, especially if you are trying to lose weight, is a good idea. Fishes are also a rich source of protein with little calorie content, which means you can eat ample amounts without worrying about your weight.
7) Citrus fruits
Citrus fruits such as oranges, tangerines, and grapefruit are enriched with Vitamin C. Vitamin C is very good for preventing colds, improving digestion, and promoting weight loss.
8) Legumes
Legumes are an excellent protein source for vegans and vegetarians. Peas, chickpeas, beans, and lentils are rich in fiber, proteins, and have low-calorie content.
9) Pineapples
Pineapples can divide fat and promote protein metabolism. They are also incredibly tasty and can be cooked, grilled, and even eaten raw.
10) Cabbage, broccoli, cauliflower
Boiled broccoli is the perfect side dish to a nice juicy steak or a piece of chicken.
Cauliflower is a multipurpose vegetable that can be cooked and enjoyed in many ways. It is a great vegan and vegetarian alternative to meat.
One serving of cabbage contains just 7 kcal.
Both cabbage and cauliflower have high iodine content, but both vegetables will be incapable of providing you with all the necessary nutrients.
Therefore, only incorporate cabbage, cauliflower, and broccoli into your weight-loss regime as a side dish or something to make you feel full.
11) Berries
Berries such as blueberries, strawberries, and cranberries are also rich in Vitamin C and help remove accumulated body toxins and promote better digestion.
12) Egg whites
You can eat boiled or fried egg whites all you want and not gain any weight. Egg whites are very satiating and have low-calorie content.
13) Lettuce
Almost all types of lettuces- including iceberg and romaine- only contain about 10-20 calories a serving. Lettuce is rich in nutrients. It contains vitamins A and C along with iron and folate.
14) Celery
Celery is comprised of 95% water. Celery also contains potassium, fiber folate and can provide you with 30% of your daily Vitamin K requirement.
All these health benefits are packed into just six calories a serving. So, you can enjoy a fair amount without worrying about weight gain! The only thing to note is to try eating fresh celeries. They tend to lose essential antioxidants within a week of purchase.
15) Kale
Kale is the best of both worlds. One bowl of Kale only contains 33 calories, whereas each serving contains about 2.5 grams of fiber and 3 grams of proteins. It also contains Omega 3 and different minerals. It is an all-round good food for losing weight.
