Home / / #51 How To Get A Flat Stomach Part 9: What To Eat To Get Rid Of Belly Fat

#51 How To Get A Flat Stomach Part 9: What To Eat To Get Rid Of Belly Fat

By Rachael Attard, Updated Nov 22, 2018
what to eat to get rid of belly fat

I’m sure you’ve heard it a lot – the best way to get rid of belly fat is through eating a healthy diet. Yes this is 100% true! Lots of people ask for the best exercises to get rid of fat on your lower belly, but no exercise (except for cardio) is going to do this. You need a good diet!

I bet you’ve also heard the saying “you don’t need to eat less, you just need to eat healthy.” Wellllll this isn’t necessarily true. Yes you need to eat healthy, but you may also need to eat less, depending on how much you currently eat.

It can be a big confusing world out there when it comes to nutrition so here’s a sample of what to eat to get rid of belly fat. This is a very low carbohydrate, high protein and high fat meal plan.

Here’s your sample daily diet:

  • Breakfast = omelette made from 2 whole eggs and 2 egg whites, served with 90g smoked salmon and 2/5 avocado
  • Snack = 1 scoop whey protein with 1 cup unsweetened almond milk
  • Lunch = chicken stir fry with lots of vegetables (brown rice optional)
  • Snack = 125g coconut yoghurt
  • Dinner = burrito salad bowl made from beef, kidney beans, spinach, tomato, cheese and avocado (brown rice optional). Full recipe for this can be found in my free healthy recipe ebook.
how to get a flat stomach - example nutrition

Burrito salad bowl – full recipe in my free healthy recipe ebook

No single meal plan will suit everyone. However there are two key points that you will need to know in order to get a flat stomach:

  1. You need to be eating the right amount of food; and
  2. You need to be eating healthy.

To work out your daily calorie intake, check out my previous blog post here. This should give you a good indication of how much you should be eating. Just for reference, the sample daily diet above (without the brown rice) is about 1720 calories. I have designed this meal plan to suit my own personal needs.

I have also written a blog post with clean eating guidelines to help you understand the types of food you should be eating. As a general rule, try to eat lots of lean protein and vegetables, cut out any refined and deep fried foods and avoid white carbs.

how to get a flat stomach

Don’t forget that you also need to be exercising regularly with a combination of both cardio and weights to maximise your results. HIIT training is also great for burning lots of calories!

If you have any questions about your diet, please feel free to leave a comment below and I will answer them for you xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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18 comments on “#51 How To Get A Flat Stomach Part 9: What To Eat To Get Rid Of Belly Fat”

    Jana says:

    Hi! Is it true that you can eat as many veggies as you want? Let’s say I’d follow your sample meal plan. But I’d eat more salads in between to keep me from being hungry. Would that be ok?
    Also, can I eat fruits or should those be limited?
    Thank you!

      Diana - Lean Legs Support says:

      Hi lovely,
      Yes, that should be totally fine! :) As long as you aren’t over eating above your ideal calorie intake, you can have as many fruit and veggies as you like. All the best! xx

      Love,
      Diana

    Kelsey says:

    Hi! Where can I find the link to the free recipe ebook?

      Rachael Attard says:

      Hi lovely, you can download it from my homepage (right at the top, there’s a section to download it). Otherwise there is a pop up and you can download it there xx

    Patty says:

    Does this work on endomorphs

      Rachael Attard says:

      Hi lovely, yes :) xx

    Bahar says:

    I eat whole wheat toast is that good or no and how many pieces can I eat in the day ?
    Is corn flakes good for diet or not ?
    Honey is good for weight lose or not ?
    And what is your opinion in 8 hours window diet can it increase or decrease the metabolism ?
    Thanks in advance

      Rachael Attard says:

      Hi there! Whole wheat toast is fine in moderation – I would say 2 pieces per day maximum. I would avoid cornflakes (unless there’s a brand you can find with no sugar) and keep honey to a minimum. I’m not too sure on the 8 hour window diet… But I assume it involves some type of intermittent fasting. If done correctly, it should help with weight loss and won’t damage your metabolism. But again, I don’t know too much about this diet xx

    Greer says:

    do you recommend whey protein concentrate or whey protein isolate?

      Rachael Attard says:

      I don’t think it really makes a great difference overall. I am using whey protein concentrate at the moment as it keeps me fuller for longer. WPI is best taken straight after a workout as it absorbs quickly xx

    Sydney says:

    Hi! I’ve been trying to elon down for a long time now and I’m not that big now but I have so much unwanted fat in my lower stomach and thighs. I’m 5’3/5’4 and weigh 115 but I use to weigh 100 lbs do you can see why I feel huge now haha. I love working out but my diet probably isn’t the best

      Andrew Brown says:

      Hi Sydney, Rachael here. Yes you’re right, diet is the most important thing! Even if you’re working out regularly, you need to have a good diet to see results. Good luck with everything! Let me know if you have any questions xx

    Milena says:

    Hey :) ,
    is it also possible to achieve a flat stomach on a high carb diet ?
    For example if I ate oatmeal or a yoghurt topped with mixed grains for breakfast and dark bread with peanut butter and a banana for lunch or something like that.
    Also could you maybe write a post on overexcercising vor how to split workouts to be able to work out every day (or have you already)? :)
    Thanks for everything you’re doing xx

      Rachael Attard says:

      Hi Milena, yes it is possible to achieve a flat stomach on a high carb diet, depending on your body type. Everyone is different so it is hard to put out a single diet plan to suit everyone. But if you usually eat high carbs and it works for you, then that’s fine! I haven’t done a post yet on overtraining but I’ll make sure I do. Thanks for the suggestion! xx

    Charlotte says:

    Just wondering is this diet suitable to loss tummy weight without gaining muscle?

      Rachael Attard says:

      Hi Charlotte, yes you won’t gain muscle unless you are doing strength training x