Flat Belly Diet Recipes. Belly fat can be extremely stubborn to burn and that’s why there are so many people eager to learn new exercises and diets that target belly fat.

You can constantly exercise and try different strict diets and still get no result in reducing belly fat.

To fight abdominal fat effectively, you need to find out what is causing it.

Here are the top 7 reasons why you may have belly fat:

1. High-sugar foods:
   Snacking on high sugar and high-fat foods was reported to be associated with belly fat and fatty liver too according to this study.
2. Lack of physical activity
   Researchers from Duke University Medical Center stated that physical inactivity can lead to a rapid increase in belly fat.
3. Alcohol
   Researchers from University At Buffalo N.Y reported that drinking alcohol can increase belly fat which is associated with increasing the risk of heart disease.
4. Protein deficiency
   If you do not consume enough protein, so you will stick with eating foods with high carbs and fats and finally, you will have weak muscles and more belly fat. Researchers from McMaster University suggested that following a restricted-calorie diet with high protein and low carbs will decrease belly fat and increase lean muscles.
5. Stress
   Researchers from Yale University discovered that stress leads to increased cortisol hormone which causes an increase in belly fat
6. Lack of sleep
   According to a study at Wake Forest University Baptist Medical Center, lack of sleep causes fat accumulation around your organs, thighs, and love handles too.
7. Genetics (metabolism)
8. Bad habits such as eating before bed
   It has been found that eating later in the day is associated with weight gain according to this study.

Number one factor affecting belly fat diet. What you eat is more important than how much you exercise when it comes to results.

Workouts will help you reduce belly fat, no doubt. Being physically active is also important and is essential for your health. However, without changing your dietary habits, and relying solely on workouts you will not achieve noticeable results.

Belly Fat Burning Foods

It is useful to know exactly which foods help to burn belly fat and include them in your diet on a regular basis.

Here is a helpful list of top flat belly diet foods:

• Coconut oil
• Asparagus
• Eggs
• Chili peppers
• Artichokes
• Sea vegetables
• Garlic
• Beans
• Yogurt
• Broccoli
• Oatmeal
• Avocados
• Chia seeds
• Grapefruit
• Onions
• Dark chocolate
• Spinach, kale, and other leafy greens

Simply opt for meals that contain these foods and you will definitely notice positive changes.

The meal recipes don’t have to be complicated and you don’t need to be a chef.

7 Flat Belly Diet Recipes

Recipe #1 Avocado Egg Salad Sandwich

A quick, delicious meal that keeps you full and contains all the healthy ingredients for reducing belly fat.

Avocados are great substitutes for mayonnaise, as they provide healthy fats and excellent flavor to your sandwich. Eggs are a great source of quality protein, vitamin B2, D, B12, and minerals (zinc, iron).

The lemon juice not only enhances the flavors in your meal but also has Vitamin C and facilitates efficient absorption of iron.

What you will need:

• 1 boiled egg (chopped)
• 70g of avocado
• 50g of lemon (squeezed)
• 2 pieces of multigrain bread (you can toast them if you like)
• A pinch of sea salt

Preparation:

1. Mix the ingredients (eggs, lemon, avocado, and salt) with a fork. Make sure not to overmix, simply combine the ingredients.
2. Fill between two pieces of multigrain bread and you’re done!

Recipe #2 Turkey pita sandwich

This is not an ordinary pita sandwich.

It has spice olive salad that gives this wrap an exotic flavor.

Not to mention the abundant amount of health benefits of turkey breast, including a high amount of protein, and maintaining lean muscle mass.

Also, turkey breast makes you feel full and has fewer calories.

Olives contain several beneficial compounds including calcium, iron, vitamin E, copper, etc.  They are known for their antioxidant properties and improved heart and bone health.

Balsamic vinegar is often used for its distinctive flavor. It helps reduces blood sugar, improves the skin, promotes blood circulation, and relieves congestion. It is also important to mention that probiotics in balsamic vinegar can give you a feeling of satiety that is an essential factor in preparing weight-loss promoting meals.

What you will need:

• About 45g of pitted pimiento-stuffed green olives (chopped)
• Around 114g of turkey breast
• 1 whole-wheat pita (halved)
• A tablespoon of extra virgin olive oil
• A tablespoon of balsamic vinegar
• Around 30g of pitted black olives (chopped)
• A pinch of red pepper flakes
• 45 grams of mixed greens

Preparation:

1. Put green and black olives, red pepper flakes and olive oil in a bowl and mix.
2. By using these ingredients, you can make 2 servings (using 2 pita bread pieces) of the pita sandwich. So, divide everything you have in two and put turkey breast, about 22 g of green mix and half of the olive mix in each pita bread.

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2. The detox salad is a great idea if you feel bloated or have been eating unhealthy foods recently. This effective belly fat-burning salad consists of important ingredients like kale, spinach, avocados, mandarin oranges, and pomegranate seeds.

   Kale and spinach are high in antioxidants and help to prevent several health problems like high blood pressure and cholesterol level.

   Pomegranate enhances digestion and boosts the immune system. It also contains Vitamin C, Vitamin K, and many other necessary nutrients.

   This detox salad can be an excellent side dish for grilled chicken and shrimp, roasted chicken or fish to add some more protein.

   What you will need:

   • About 145g of mandarin oranges (slices)
   • 2 tablespoons of olive oil
   • 450g of baby spinach (chopped)
   • A tablespoon of balsamic vinegar
   • About 135g of kale (chopped)
   • A tablespoon of apple cider vinegar
   • 1 avocado (chopped)
   • Around 20g of pomegranate seeds
   • 1/4 cup of toasted pine nuts

   Preparation:

1. Mix the balsamic vinegar, olive oil, and apple cider vinegar. Add 145g of mandarin oranges and squash them. Leave the dressing to rest.
2. Take a large salad bowl and put the remaining ingredients. Add the dressing and mix until everything is well combined.

3. Recipe #5 Delicious oatmeal with banana and walnut

   

   This super healthy meal is extremely easy to prepare. You simply combine all the ingredients and leave it overnight in the fridge. Your breakfast for the next day is ready.

   Oats are very nutritious; they contain protein, fiber, carbs, important vitamins, and minerals. Adding honey and cinnamon will also make your healthy breakfast satisfying sweet.

   Bananas are well-known for their numerous health benefits. They provide a good amount of protein, potassium, vitamin C, vitamin B6, and fiber. Plus, bananas are needed for improved digestion and hence can assist you in losing weight.

   Walnuts are another great ingredient in this super healthy bowl, as they support weight loss by controlling your appetite.

   They also contain healthy gut promoting bacteria that is good for overall health.

   Moreover, walnuts can be used for fighting against oxidative stress and inflammation. As we know, inflammation can be a huge problem, especially when you try to cut some weight.

   What you will need:

   • 33g of rolled oats
   • 125 ml of low-fat milk
   • 1/3 cup of low-fat yogurt
   • A pinch of cinnamon and salt
   • 1/4 teaspoon of vanilla extract
   • A tablespoon of honey
   • 30g of walnuts (chopped)
   • 1 peeled banana (sliced)

   Preparation:

   1. Combine all the ingredients in two jars and refrigerate for 6-8 hours.
   2. You can heat the oats if you like but chilled is also fine. Don’t forget to add walnuts and bananas on the top before serving.

   Recipe #6 Vegetable wrap

   

   This vegetarian wrap takes little time to prepare and can be easily packed for lunch. You can use whatever vegetables you want; the hummus and avocado can be easily combined with various ingredients.

   Avocados are great for helping you get that flat stomach as they contain 8.5g of carbs per 100 g and hence are low-carb food. Plus, they have 20 different nutrients and minerals.

   Hummus makes this wrap a great option for vegetarians and vegans as it is a rich source of plant-based protein, folate, iron, phosphorus and B vitamins.

   What you will need:

   • 1 whole-wheat tortilla (8 inches)
   • About 40g of avocados (mashed)
   • 2 tablespoons of hummus
   • 2 tablespoons of cheddar cheese (shredded)
   • 1 cup of preferred vegetables (sliced)

   Preparation:

1. Apply hummus and mashed avocados on a laid tortilla.
2. Add your vegetables and cheddar cheese.
3. Cut the tortilla in half.

4. Recipe #7 Quinoa Chickpea Salad

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