How to lose belly fat: a one month diet plan

As we get older, we begin to lose more muscle, which slows our metabolic rate, and so we gain more fat. Declining oestrogen levels at menopause also contribute to reshaping the body, with fat from the thighs and buttocks distributing to the abdominal region.

The good news is that there’s a dietary way to tackle this. A low-GI (glycaemic index) diet will help keep your blood sugar levels stable and keep you filled for longer. Read on to find out what this is all about.


This plan is based on low-GI meals aimed at lowering belly fat. It is nutrient-rich, yet low in calories. Foods rich in fiber and monounsaturated fats and protein fill you up, prevent muscle loss, and combat belly fat.


Vary your choices for breakfast, lunch, and dinner. Take a glass of semi-skimmed or plant-based milk along with any of the meals. If you need a snack in-between, go for some prawns, two sticks of celery, some light cheese or an apple.


  • Steamed spinach with two poached eggs, a teaspoon of olive oil and a sprinkling of nutmeg
  • Oats (40g) and skimmed milk (250ml) porridge with a topping of raspberries.
  • A slice of wholemeal bread toast with a thin spread of a tablespoon of tahini or peanut butter, and two satsumas.
  • Baked beans (200g) and a wholemeal slice of toast.
  • A slice of wholegrain toast with a light spread of butter and Marmite, along with a boiled egg and a can of grapefruit in fruit juice (540g).


  • A slice of wholegrain bread with a spread of light soft cheese (30g), along with tomato, lentil and bacon soup (300g) and a small banana.
  • Two slices of wholegrain bread spread with two teaspoons of low-fat mayonnaise. Tuna in brine (75g) and some salad (as much as you can eat). Zero percent Greek yogurt (100g) with a cantaloupe melon slice.
  • One medium jacket potato with a mashed boiled egg mixed with two teaspoons of low-fat mayonnaise and cress served with some salad.
  • A whole-grain wrap with a filling of a quarter medium avocado mashed, along with a diced small grilled skinless breast of chicken, and plenty of rocket and tomatoes.
  • Low-fat hummus (85g) with a toasted wholegrain pita, sliced in striped, served with cherry tomatoes, zero percent Greek yogurt (100g) and raspberries.


  • Three tablespoons of canned chickpeas stir-fried in a teaspoon of oil with straight-to-wok noodles (150g) and prawns (100g), along with a half bag of rocket wilted in and soy sauce as desired. Serve with one bowl of strawberries and a squirt of light aerosol cream.
  • One white fish steak wrapped in a Parma ham slice and grilled, along with ready-made mashed sweet potato (200g) and broccoli. Serve with a bowl of salad (fresh fruit) and three dark chocolate squares (70% cocoa).
  • Half courgette, half red onion and half pepper fried in a teaspoon of oil, with two eggs beaten and whisked with a tablespoon of skimmed milk, all cooked till set, and then topped with two tablespoons of grated cheddar, grilled until it melts. Serve with plenty of salad with a tablespoon of balsamic vinaigrette dressing.
  • Three slices of roast chicken served with two homemade roast potatoes, lots of vegetables and gravy from granules. Serve with an apple.


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