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Searching For The Best Diets to Reduce Belly Fat
I’ll say the quiet part out loud; there aren’t any magical, perfect diets. Losing belly fat is all about burning more calories than you ingest. You need to rebalance your calories to align with your goals, which can be difficult to find out and, more importantly, sustain after you’ve lost the fat.
The benefit of the best diets to reduce belly fat is that they do that heavy lifting for you. They can help you reduce your body fat by providing you with the food, skills, or mindset necessary. Maybe I was being facetious earlier; while there’s no perfect diet for everyone, there is a perfect diet for you.
The question is, how do you find it? It’s not as easy as it seems, evident by the fact that one study from the National Center for Health Statistics found that nearly 43% of Americans over 20 reportedly tried to reduce their fat between 2015 to 2018. Now, you could extrapolate those results and say there’s something wrong with how we perceive our bodies versus our self-worth (which is a worthwhile conversation), but this statistic reveals that most people haven’t quite figured out which diet works for them.
By “diet,” I mean your overall food choices, as Oxford defines the term as “the food and drink that you eat and drink regularly.” A diet isn’t a one-and-done affair; it should be something you can stick to for your life.
As such, I’ll present you with my picks for the best diets to reduce belly fat. I’ve included apps, meal-delivery services, coaching plans, and more so that you have a diverse set of options.
10 Best Diets to Reduce Belly Fat
1. ProLon
ProLon are a unique company within the dieting world. They offer a five-day meal replacement program made from plant-based ingredients that mimics fasting. Each day is filled with preportioned soups, drinks, snacks, and supplements to ensure you’re getting all the necessary vitamins and minerals. The program costs $190 and can help you reorient yourself away from mindless eating and towards productivity.
While I spoke about how diets should be sustainable and repeatable, I need to add an asterisk when talking about ProLon. You simply cannot live solely on their 5-day nutrition kits or bars. They don’t supply enough calories to live happily or operate at maximum capacity.
That being said, ProLon knows this. The LA-based brand makes products to help you quickly tighten your midsection by drastically reducing your calorie intake over a short period of time. Cutting calories and carbs can help you reduce the glycogen in your body, which is a tactic bodybuilders use to look extra tight a few days before a contest.
How would you sustainably implement a system like ProLon into your diet to help you lose belly fat and keep it off? Here are four ideas:
- Use the ProLon 5-Day Fasting Nutrition Kit once every 25 days
- Designate one day per week to use the ReSet by ProLon 1-Day Fasting Kit
- Replace your breakfast with the ProLon Fasting Bar
- Turn the ProLon Fasting Shake into your bedtime snack
Customers say: “I’ve enjoyed long-term success with ProLon after going through the 5-day cleanse a few times and following the advice from their coaches. Haven’t gained a single pound, even after holidays.”
Highlights
- 5-day, low-calorie process
- Variety of soups, snacks, and drinks so that you’re not bored
- Can be repeated once per month
- Gluten-free, plant-based, non-GMO
2. Weight Watchers (WW)
Ah, Weight Watchers, one of the best diets to reduce belly fats for their name value alone. However, in recent years, they’ve changed their approach, moving towards a points-based system that encourages users to choose healthy foods that fit their lifestyle. All foods are given a number rating based on their nutritional composition.
For instance, if a food has a good serving of protein, no extra sugar, and contains mono- or polyunsaturated fats, it’d receive a lower score compared to one that contained little to no nutrients and an abundance of trans fats and sugar.
This points program saw a major upgrade not too long ago; WW members could add foods to their zero-points list, essentially meaning they didn’t have to track this. This change decluttered the process of tracking foods that users knew were compatible with their goals and that they ate frequently. Nowadays, WW is closer to other food-tracking systems, but the point system allows users to look at foods as serving their goals rather than changing their goals to suit their foods.
Customers say: ”It’s more of a way of life than a diet, and teaches you to be kind to yourself, manage your stress, and get healthy. It’s the only plan that has worked for me. No food is forbidden; you just count the points and modify the rest of your day to stay within plan. It does require some pre-planning, but that becomes habit very quickly. It’s really the only plan that promotes lifestyle changes that really work.”
Highlights
- Costs as low as $23 per month
- Expert support and customized plans available
- Teaches skills rather than supplying meals
3. Optavia
Optavia have been around since 2002. They emphasize a simple-to-follow plan; your home-cooked meals should be “lean and green,” (i.e. contain tons of protein and veggies) and your snacks should come from Optavia themselves. They provide a massive list of recipes for breakfast, lunch, and dinner that teach users the basics of portion sizes, eating whole foods, and ensuring proper protein and vegetable intake.
Meanwhile, the Optavia snacks include the following offerings:
- Olive Oil & Sea Salt Popcorn
- Puffed Ranch Snacks
- Snack bars
- Smoothies
- Soups
Besides that, Optavia connects members with a coach that works alongside them. The coach is there to motivate, educate, and troubleshoot. By learning how to cook lower calorie and higher nutrient foods as well as working through obstacles with a coach, Optavia members can develop healthy habits that last them for years. Depending on the plan, Optavia can cost as much as $379 per month.
Customers say: “I started the program about 9 weeks ago and have lost 35 pounds. I have had nothing but positive interactions with my coach, and the reading material is outstanding. The food is good and there are many, many choices. My wife and I are doing it together and she is down nearly 28 pounds!”
Highlights
- Each user is assigned a coach
- Freedom to cook meals and indulge in snacks
- More than 200 recipes to learn and cook
4. Noom
Noom is one of the most popular and best diets to reduce belly fat because it looks at the underlying processes of eating and rewards. Most of the time, we eat without thinking about why we’re eating. We just consume. Noom addresses that by providing users with the knowledge and support to investigate their actions.
They offer personalized meal plans, an app that tracks calories and food intake, and a team of dietitians and behavior change specialists in one package. Their monthly plans start at $70 per month, but the longer you sign up, the cheaper it is.
Customers say: “I love Noom and the psychological lessons you receive about eating, food and a healthy lifestyle. The food tracker is easy and group chats help you feel like you’re not alone in this journey”
Highlights
- Free 14-day trial period
- Provides cognitive-behavioral training to recognize how to address hunger and eat to meet your goals
- Holistic take on nutrition that doesn’t demonize food
5. Trifecta Nutrition
If you’re hell-bent on avoiding the kitchen, then Trifecta Nutrition should edge out the other best diets to reduce belly fat. They’re a meal delivery service that can be customized to fit your needs while also providing you with a weight loss plan. You don’t need to worry about eating too much if you stick to their meals – Trifecta calculate how much you should eat to reach your goals as well as providing ongoing coaching.
Their meals can be adapted to meet paleo, vegan, and gluten-free lifestyles. Weekly deliveries cost around $110 per shipment.
Customers say: “I’ve been doing the Keto meal plan from them for almost 4 months and I’m loving the results I see. I get all of my meals from them 7 days a week and pay less than 400 bucks for organic, freshly prepared and healthy food! Love having these healthy options for me to try which is also super duper yummy!”
Highlights
- All meals are free from preservatives and additives
- Pre-cooked meals designed for meal prep
- Great for busy individuals who don’t have time to cook or count calories
6. Exante Diet
It’s always useful to keep services like Exante Diet on hand if you need to speed up your fat loss. The UK brand produces one of the best diets to reduce belly fat as they provide high-protein, low-calorie meal replacement bars, shakes, soups, and foods.
You can stock up on items like the Exante 4-Week Diet Plan (£77) or their Apple Cider Vinegar Metabolism Gummies – Lemon Flavour (£11) to cut some calories out of your larger meals. They offer single purchases or subscriptions if you want an ongoing stream of products.
Customers say: “Easy to select products with good information of flavours and benefits of the product. Has Great offers. Delivered within the given time, in great condition. Been using product for 2 years and lost over 4 stone, with the freedom of still enjoying meals and odd treat.”
Highlights
- Low-calorie, high-protein meals and snacks to rely on in a pinch
- Keot-friendly options
- 4.0/5 stars score on Trust Pilot based on more than 21k pieces of customer feedback
7. Keto Cycle
Keto Cycle is an app that helps newcomers adapt to the keto lifestyle (which is often the biggest difficulty for newbies) through personalized plans. It figures out what your favorite foods and goals are, then creates a beginner-friendly plan just for you. After that, it provides you with up-to-date readings on your progress, a food tracker and log, and a huge community of like-minded individuals.
The app also includes the following perks:
- Practical tips for weight loss
- A deep recipe book
- A list of at-home workouts
Customers say: “I’m so thankful I found this app! I’ve done keto before but always found it daunting to come up with recipes to have. This app makes is easy. They also ask for feedback on recipes and suggest better recipes the long you use it. It has made meal prep for me easy. I love the function of the shopping list feature. “
Highlights
- More than 10,000 recipes available in their database
- App tracks your progress so you can see real-time results
- Connects you to personal trainers, nutritionists, and other members of the Keto Cycle community
- App is free to download
8. Fastic
You’ve likely already heard of intermittent fasting, the practice of only eating during select time windows during the day. Consider Fastic to be your pocket fasting coach. The app is free to download and arms you with a timer that tells you when to eat and when to fast. It also houses over 200 recipes, a water-tracking tool, and the ability to share your stats with friends.
Customers say: “ So far, I’ve been drinking more water, eating more veggies, and read valuable lessons that I have applied to my life. I have very little self control when it comes to food, especially meat. Veggies and I have become good friends now especially with my digestive system. I have more self discipline than before with food! “
Highlights
- Free to download
- Tailors intermittent fasting to your schedule and preferences
- You can send badges and prizes to friends to encourage them
9. MacroFactor
For my money, the best diets to reduce belly fat are the ones that give you the most freedom. Freedom usually comes with knowledge because the more you know, the more you can do. That’s the idea behind MacroFactor, a food-tracking app from the minds of Greg Nuckols and Eric Trexler.
On the surface, Macrofactor works similarly to apps like MyFitnessPal. You tell it what you’re eating and how much of it you’re eating, and it tells you how many calories, carbs, proteins, fats, and vitamins the food contains. Macrofactor distinguishes itself with its algorithm which adapts to your weight and goals on a weekly basis. If you want to reduce belly fat and you’re not seeing any results, Macrofactor will suggest intelligent and sustainable changes for you.
On the flip side, if you’re losing weight too quickly, Macrofactor will suggest you eat more calories so that you don’t lose too much muscle. This way, not only can Macrofactor teach you about your body and the food you’re putting into it (since it has an incredibly in-depth nutrition database), but it can help you remain motivated by keeping you on track.
Macrofactor only handles the numbers portion of the equation, so it doesn’t suggest foods to you. However, it can be modified to prioritize fats or proteins for keto-practitioners, to accommodate those who intermittently fast, and more.
Customers say: “t has taken the stress off of trying to hit my macros perfectly for the sake of the weekly average and allowed me to feel able to live my life while still working towards my goals! I no longer feel discouraged or off track because the app takes all of my information into account, instead of only whether I hit my macros perfectly or not.”
Highlights
- Free two-week trial
- Algorithm adapts to your goals
- Costs as little as $6 per month
- Equally as useful if you want to increase your muscle mass by eating more food
10. Diet-to-Go
The final entry in my list of the best diets to reduce belly fat is Diet-to-Go, which is exactly what it sounds like. It’s a meal-delivery service that prioritizes lower-calories, nutrient-dense meals prepared by chefs. Diet-to-Go offers four different menus to choose from:
- Balance
- Balance Diabetes
- Keto-Carb30
- Vegetarian
Their plans are flexible beyond just menus. You can pause them whenever you’d like, switch plans, and choose between two to three meals. Diet-to-Go meals are lower-calorie takes on traditional Western meals like pancakes, pot pies, turkey burgers, and pizzas. They provide you with breakfast, lunch, and dinner starting at $226 per week.
Customers say: “I have been using this delivery service for about 2 months and have already lost 15 pounds! The food is delivered fresh to my door twice per week and most options are really tasty. I am on the pre-diabetes plan and the variety of food is great. I get much more than just chicken and vegetables! Tonight I had turkey chili with a corn bread muffin and plantain flan – delicious!”
Highlights
- Provide lighter calorie meal plans (women’s plans are up to 1,200kcal and men’s plans are up to 1,600kcal)
- Rotating selection of meals
- Pre-portioned and pre-cooked
How To Choose Between the Best Diets to Reduce Belly Fat
The best diets to reduce belly fat aren’t cookie-cutter, meaning you must weigh their pros and cons, but I’ll help you make that process simpler by telling you what you should prioritize.
Accessibility
Meal-delivery kits aren’t available across the world, sadly, so you should look into where certain brands deliver their products. Meanwhile, apps are an easy way to keep yourself informed as to what you’re eating, but you have to control yourself enough to stick to that.
Nutrition
“If It Fits Your Macros” is an old bodybuilding adage that so long as a portion of food doesn’t put you over your caloric limit, then you can eat it. In reality, you can eat whatever you want, but only looking at a food’s calories ignores its vitamin and mineral content. You cannot live a healthy life on only twinkies and protein shakes, and the best diets to reduce belly fat should provide you with nutritionally complete meals.
Sustainability
The best diet is the one you can stick to in the long run. It’s better to lose 10 pounds in 10 weeks than lose 10 pounds in one week and gain it all back in the next week. Look for diets that you can see yourself turning into a lifestyle.
Enjoyment
Diets can be fun if you’re eating food you enjoy and seeing results. You shouldn’t suffer by eating foods you dislike, but you shouldn’t give into every craving for donuts that taunts your frontal lobe. Find whole foods you love and make them a part of your diet.
Price
The price of a diet summarizes all the other factors in that you can expect a more expensive diet to be nutritious, filling, delicious, and sustainable.
FAQ
What are five foods that burn belly fat?
Sadly, there aren’t any foods that specifically burn belly fat, but there are some foods you’ll find in many of the best diets to reduce belly fat. These include berries, beans, whole grains, lean protein sources like chicken or tofu, and healthy fats like avocados and olive oil. I shouldn’t even have to mention vegetables because everyone knows they’re good for us; it’s just not fun to admit it.
Which exercise burns the most belly fat?
Reducing belly fat is about burning more calories than you take in. As such, high intensity exercise that involves your entire body (think sprinting, boxing, or swimming) is great for burning calories. However, it can take a toll on your body, so I wouldn’t recommend using exercise to drive fat loss. Instead, you can cut more fat through your diet and use exercise to improve your health.
How many pounds is it realistic to lose in 2 months?
You should aim to lose anywhere from 0.5-2 pounds per week for healthy, sustainable weight loss. Given this rate, it’s realistic to lose anywhere from 5 to 10 pounds of fat in 2 months.
How can I lose tummy fat fast?
Unless you’re a professional fighter in the UFC, there’s no reason for you to lose tummy fat extremely quickly. You can chip away at it over time so that you learn the habits, behaviors, and lifestyle you need to keep the fat off.
Final Thoughts
The best diets to reduce belly fat will be different for everybody. It’s an ongoing process of experimentation, trial and error, and self-discovery, so have a little fun with the whole ordeal.
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