Desperate to kick into action and reach your tummy trimming target? Nutritional consultant Vanessa Ascencao shares her 5-day flat belly plan that will get you into shape quicker and tone your tummy.
This diet is easy to follow and will get you feeling better about your middle in just 5 days. For optimum ‘flatness’, you can even turn this into a 10-day diet plan. Let’s get started!
- ½ cup cooked rolled organic plain oats (not instant)
- ¼ cup quinoa with cinnamon and berries (No milk or sugar)
- 1 whole Pawpaw with lemon juice and a tablespoon of mixed seeds (try sunflower, linseed and pumpkin seeds)
- 10 almonds (raw unsalted) and a handful of strawberries
Veggie and protein green salad:
- As many raw or precooked vegetables as you like, think eggplant, peppers, onions, green beans, asparagus and zucchini; 120g grilled chicken or fish; and ½ an avocado.
Grilled fish or organic free-range chicken with loads of green vegetables and a raw salad. You can dress your salad with some balsamic vinegar and 1 tsp olive oil.
- You’re allowed to drink one cup of black coffee a day — no sugar
- Herbal teas — especially green tea
- Water with lemon juice
- Dairy and fizzy drinks will make you bloat and give you an extended tummy, so stick to herbal teas and water.
- Be creative, add some lemon or chill your water and squeeze in the juice of a fresh orange or lime. It’s so delicious!
You can switch up your breakfast, but lunch and dinner should remain similar, alternating between fresh fish or free-range chicken with green veggies and raw salads.
When you’re done with your 5-day flat belly plan, keep up the healthy living by sticking to the following:
- Baked or grilled meat
- Whole wheat bread or brown rice as a side
- Fresh vegetables and fruits
- Low-fat snack-size servings that are low in sugar (Read the labels! You can’t assume something is healthy even if the word “healthy” appears on the label)
- Low-sodium alternatives
What to avoid
- Fried foods
- Foods loaded with gravies or heavy sauces
- Sugary treats disguised as healthy foods (granola bars, “snack mix,” breakfast bars,etc.)
- Fizzy drinks that pack a whopping 200 calories per serving!
- White bread sandwiches
- Mayonnaise, oil, butter, margarine
Vanessa’s tips to get you through.
- Never mix a protein and starch, so if you eat fish or chicken, then avoid rice, potatoes or bread.
- Leave at least 4 hours between meals
- Eat one type of fruit at a time, avoid fruit salads as this can cause bloating.
- All food must be prepared fresh, try your best to avoid pre-packaged food.
- If it doesn’t have a mother or doesn’t grow don’t eat it
- Always use cold-pressed olive oil
- Keep your evening meal light
- Have a treat once a week, but make it a meal and not a whole DAY.
- Reduce your salt intake and focus on fresh herbs to season your food.
- Buy organic or free-range milk
- Use parsley a lot, it’s a blood purifier and helps eliminate water.
- Vegetable juices are amazing, try to have at least 1 a day
- Snack on raw unsalted nuts or seeds with fruit.
For more information go to www.vdanutrition.com