Best Belly Fat Diets With Types & Meal Plans

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When it comes to losing weight, everyone is looking for the top belly fat burner diets. With a plethora of low-carb diet plans out there, it’s impossible to try them all, even though studies suggest the average adult tries out 125+ diets in their lifetime. 

While some are trying out different foods to eat to lose weight in stomach, others are trying to gain muscle and lean out their abs. 

The All-in-One Diet Guide to Lose Belly Fat with Meal Plans

We firmly believe that though these diets are based on the list of top 60 foods that burn belly fat, everyone has a different body with different metabolism. So, consult a dietician Still, you can achieve any weight-loss goal as long as you: 

  • Exercise with the best workouts to lose weight in the stomach

  • Follow a diet based on healthy foods to burn belly fat, make changes like switching to healthy snacks and avoid these unhealthy foods at all costs!

  • Measure your nutritional intake and always ensuring a calorie deficit.

While it’s true that any diet can work for you, it’s imperative that you consult a dietician and/or nutritionist to ensure that your efforts won’t be wasted. 

To get started on the types of calorie-deficit diets out there, let’s take a look at all the ones that are famous: 

  • Keto Diet

  • Mediterranean Diet

  • Whole30

Keto Diet

Keto

Keto, short for ketogenic diet, is based on the principle of inducing a state of ketosis in the body. Ketosis is a metabolic state in which the body starts burning fat for energy rather than carbs. 

To achieve this, an individual must reduce their carbohydrate intake to a minimum and replace it with fats. This process can take a lot of time depending upon the factors that influence weight loss

The fats that our bodies then run on are not instantly going to be visceral fat deposits in your waistline. It’ll be the healthy omega 3’s and 6’s that you take in through your diet. 

Although these are healthy foods that burn belly fat, their moderation should be ensured through constant monitoring. 


To induce a ketosis state, your low-carb diet with high fats will also result in significant reductions in blood sugar and insulin levels. These are some of the many health benefits of the keto diet that have been proved. 

To be fair, there is also a lot of criticism surrounding keto due to the high-fat intake. People often question whether it’s the best diet for belly fat because of this. 

Arguments against keto point out the risk of increasing LDL cholesterol, and the fact that it restricts fresh fruits and vegetables doesn’t pan out in its favor. 

Evidence has shown that these foods combined with whole grains and low-fat dairy products are healthy for long-term weight loss. 

Whereas, insufficient research on the long-term effects of the keto diet makes it difficult to conclude whether it’s healthy. 

Regardless, if you’re looking to quickly lose belly fat and if your dietician recommends it, try out the keto diet for yourself.

Keep in mind that you can face what experts refer to as the ‘keto flu’ which is experiencing symptoms like an upset stomach, dizziness, decreased energy, mood swings, etc. This happens because your body is adjusting to ketosis. 

Types of Ketogenic Diets

There isn’t a single diet plan that’s known as keto. Many versions of the keto diet exist, including cyclical, targeted and high-protein ketogenic diets. 

Cyclical and targeted keto diets are experimental ones that athletes and professionals go for. They consist of variable amounts consumed at different intervals with specific targeting. 

For the average adult, we recommend sticking with the standard ketogenic diet that contains 70% fat, 20% protein, and 10% carbs. 

Or if you’re looking for quick foods to eat to lose weight in stomach, the high-protein keto diet that contains 60% fat, 35% protein, and 5% carbs. 

What You Eat:

KETO what u eat

  • Eggs

  • Poultry

  • Full-Fat Dairy and Cheese 

  • Nut Butter, Nuts and Seeds

  • Grass-fed beef, venison, pork, bison, organ meats, fatty fish, and other forms of meat

  • Healthy Fats such as coconut oil, avocado oil, coconut butter, etc.

  • Greens such as broccoli, mushrooms, cucumbers, etc.

  • Pepper, vinegar, lemon juice, fresh herbs and spices.

Comprising the above, here’s a sample keto diet meal plan for losing belly fat in a week. You can check the nutritional value of every individual ingredient here

KETO BELLY FAT DIET MEAL PLAN SAMPLE 

Monday

Breakfast: Cheese-crusted keto omelet

Lunch: Garlic Steak Bite Salad 

Dinner: Meatloaf with Baked Tomatoes

Tuesday

Breakfast: Scrambled Eggs

Lunch: Seafood Chowder

Dinner: Keto Crack Chicken

Wednesday

Breakfast: Egg Muffins

Lunch: Bacon, Tuna, Lettuce and Avocado Wraps

Dinner: Italian Keto Meatballs

Thursday

Breakfast: Cheese-crusted keto omelet

Lunch: Chicken Stir-fry with Broccoli

Dinner: Seafood Chowder

Friday

Breakfast: Full-fat yogurt topped with Keto Granola

Lunch: Arugula Salad with Hard-Boiled Eggs, Turkey, Avocado and Blue-Cheese

Dinner: Grilled Salmon and Spinach Sauteed in Coconut Oil

Saturday

Breakfast: Bell pepper stuffed with Cheese and Eggs

Lunch: Steak bowl with Cauliflower Rice, Cheese, herbs, avocado and salsa

Dinner: Roast Chicken with Cream Sauce and Sauteed Broccoli. 

Sunday

Breakfast: Baked Avocado Egg Boats

Lunch: Caesar Salad with Chicken

Dinner: Pork Chops with Vegetables

Mediterranean Diet

Mediterranean Diet

The people of the Mediterranean region, particularly Greece and Italy in the 1960s were exceptionally healthier than the average American of both, back then and especially more so today. It was impossible to ignore the significance of their low-carb diet. 

This was the main idea behind the research into the Mediterranean diets and as you might expect, the list was long. 

With so many countries and peoples, each with their individual culinary culture and regional resources, it was impossible to come up with a specific list of foods to declare the ideal Mediterranean diet. 

However, this plays in favor of the diet as it allows you to choose from a plethora of healthy foods that not only help you steer clear of serious health issues but also help you lose weight. 

Especially for people looking for the best diet to lose belly fat, while there might not be a fortnight solution, Mediterranean diets are the next best thing. 

For those who don’t know how to lower cholesterol with diet, try out this low-carb diet plan. 

Recommendations made by Mediterranean diets have proved very effective throughout the years researchers have studied their effects on weight loss. 

In fact, it’s the most recommended diet on this list due to the fact that it tells you to refrain from the foods to avoid when trying to lose belly fat. 

Additionally, the lack of negative reviews and criticism it’s garnered over all the years it’s been around is enough to convince anyone that it’s one of the quickest solutions to weight loss. 

Since it incorporates the best foods to eat for belly fat and keeps you from the most fat-inducing foods for your stomach, you can be sure of its health benefits. 

What You Eat:

Mediterranean What to Eat

  • Tomatoes, broccoli, onions, spinach, onions, cauliflower, Brussels sprout, carrots, cucumbers, kale, and other vegetables that help lose weight.
  • Chicken and eggs, turkey, duck and eggs, quail eggs, and other poultry items
  • Chickpeas, peanuts, peas, lentils, pulses, and other legumes that reduce weight. 
  • Almonds, seeds, pumpkin seeds, walnuts, macadamia nuts, cashews, hazelnuts, and other nuts and seeds that are effective belly fat burners.
  • Potatoes, turnips, yams, and sweet potatoes, along with other tubers. 
  • Buckwheat, whole wheat, whole-grain bread, brown rice, rye, barley, and other whole grains.
  • Apples, bananas, strawberries, grapes, dates, melons, peaches, figs, pears, oranges, and other fruits that help lose visceral fat.
  • Salmon, sardines, mackerel, oysters, clams, crabs, mussels, and other seafood items.
  • Greek yogurt, cheese, and dairy items are preferred. 
  • Garlic, rosemary, sage, nutmeg, basil, pepper, mint, cinnamon, and other herbs and spices
  • Olives, Virgin olive oil, avocados along with their oil, and other healthy fats

Comprising the above, here’s a sample Mediterranean diet meal plan for losing belly fat in a week. You can check the nutritional value of every individual ingredient here

MEDITERRANEAN BELLY FAT DIET MEAL PLAN SAMPLE 

Monday

Breakfast: 1 Cup of Greek Yogurt with ½ Cup of Raspberries, Blueberries, or Chopped Nectarines.

Lunch: Green Salad with Pita Bread and Hummus

Dinner: Salmon with Green Bean Pilaf

Tuesday

Breakfast: One Pan-fried Egg with Whole-wheat Toast and Grilled Tomatoes

Lunch: Linguine with Creamy Mushroom Sauce

Dinner: Brussels Sprouts Salad with Crispy Chickpeas 

Wednesday

Breakfast: Fig and Ricotta Toast

Lunch: Mediterranean Chickpea Quinoa Bowl

Dinner: Cod in Tomato Cream Sauce

Thursday

Breakfast: Muesli with Raspberries

Lunch:  ½ cup of whole-grain pasta with tomato sauce and grilled vegetables.

Dinner: Linguine with Creamy Mushroom Sauce

Friday

Breakfast: Two-egg scrambled with bell peppers, tomatoes, and onions

Lunch: Cod in Tomato Cream Sauce

Dinner: Brussels Sprouts Salad with Crispy Chickpeas

Saturday

Breakfast: 1 Cup of Whole-Grain oats with Honey, Cinnamon, and Dates 

Lunch: Salmon with Green Bean Pilaf

Dinner: ½ cup of whole-grain pasta with tomato sauce and grilled vegetables.

Sunday

Breakfast: 1 Cup of Greek Yogurt with ½ Cup of Raspberries, Blueberries, or Chopped Nectarines.

Lunch: Brussels Sprouts Salad with Crispy Chickpeas

Dinner: 2 Cups of Steamed Spinach with Herbs and Sprinkled Lemon Juice

Whole30

Whole 30 Diet

The Whole30 diet is fundamentally a restrictive 30-day detox protocol that takes from the healthy food options from the Mediterranean diet. 

While it promotes eating healthy fats and foods, it differs from other plans when it restricts you from eating dairy, grains and legumes. 

Also included in the list of restricted items are pasta, bread, alcohol, all forms of added sugar, French fries and potato chips, and processed additives. That means you’ll be avoiding unhealthy foods and eating only to lose belly fat.

The idea behind Whole30 is to take away all the nutrients except for the essentially vital ones from your body in a period of 30 days. 

After that, individuals go through a reintroduction period in which they take certain nutrients and re-add them to their diet one by one. 

People who prescribe Whole30 believe that the body will react to any nutrient that isn’t healthy for you when it’s reintroduced after the detox. 

Whereas, arguments against Whole30 say that scientifically, our adaptive bodies will react to almost anything if it’s reintroduced after 30 days, regardless of whether it was bad for us before we gave it up. 

In all fairness, Whole30 does promote the habit of eating whole grains and encourages us to detoxify our bodies of all bad nutrients, however extreme the process may seem. 

It also recommends the best foods to lose belly fat. The criticism it gets is for restricting dairy, grains and legumes which are considered essential sources of calcium and vitamin D. 

Here’s an idea of what you can eat when following a Whole30 diet:

What You Eat:

Whole30 what to eat

  • All forms of vegetables, including tubers. 

  • Fruit, including strawberries, watermelons, apples, oranges, and bananas

    Seafood options like oysters, shrimp, and mussels
    Unprocessed Meats that can range from beef, chicken, and duck to pork
    Nuts and Seeds
    Eggs
    Healthy fats from olive and coconut oil. 
    Black Coffee


    Comprising the above, here’s a sample Whole30 diet meal plan for losing belly fat in a week. You can check the nutritional value of every individual ingredient here

    WHOLE30 BELLY FAT DIET MEAL PLAN SAMPLE 

    Monday

    Breakfast: Sweet Potato Breakfast Bowl

    Lunch: Lemon Garlic Salmon

    Dinner: Pizza Stuffed Sweet Potatoes

    Tuesday

    Breakfast: Hashbrown Casserole

    Lunch: Buffalo Chicken Meatballs

    Dinner: Chicken Cobb Salad

    Wednesday

    Breakfast: Mushroom, Spinach, and Bacon Egg Muffins

    Lunch: Clam Chowder

    Dinner: Lemon Garlic Salmon

    Thursday

    Breakfast: Egg Muffins 

    Lunch: Tuscan Chicken

    Dinner: Tomato Basil Cod with Asparagus

    Friday

    Breakfast: Hashbrown Casserole

    Lunch: Tuscan Chicken

    Dinner: Roasted Vegetable Medley with Sausage

    Saturday

    Breakfast: Simple Scramble

    Lunch: Leftovers from Roasted Vegetable Medley with Sausage

    Dinner: Buffalo Chicken Meatballs

    Sunday

    Breakfast:  Sweet Potato Breakfast Bowl

    Lunch: Clam Chowder

    Dinner:  Lemon Garlic Salmon

    Takeaway:

    There are many other diets that promote weight loss through insulin management, sugar-free but high-calorie diets, and even those that say it’s all exercise.

    However, with insufficient data to analyze their effectiveness and results in various groups of people, it’s best that you consult a professional dietician and nutritionist before following something you read or heard. 

    The diets mentioned above have been significantly popular. However, your results can take a longer or shorter time based on the factors that affect weight loss. For more information on how to lose belly fat, read this.