The Belly Fat Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

belly fat dietThe Belly Fat Diet is found in Belly Fat Breakthrough written by Karlene Karst, RD, a leading health specialist in nutrition and natural medicine.

The Belly Fat Diet calls our attention to the growing and dangerous problem of belly fat and provides valuable tips regarding diet, exercise and nutritional supplements, that in combination will help you overcome belly fat forever.

The Belly Fat Diet Basics

Firstly the causes of belly fat are discussed to help you understand the factors that may be involved in your situation. These include genetics, sedentary lifestyle, lack of sleep, stress, hormonal issues, blood sugar imbalances, poor diet, deficiencies of healthy fats and environmental toxins.

Detailed information is provided regarding the hormonal factors that play a role in obesity and the development of belly fat. In particular insulin resistance is highlighted and a questionnaire is provided to help you determine if you are at risk. To keep insulin resistance under control dieters are encouraged to consume “belly safe carbohydrates” like whole grains, vegetables and legumes.

The Belly fat Diet educates Dieters about the importance of healthy fats and the role of the essential fatty acids for reducing excess belly fat. You are advised to consume high quality proteins and to include protein in every meal or snack. When you first get started you are given the option to substitute one or two meals a day with a protein shake.

Each day you should have five or six small meals and must always eat breakfast. Your daily intake of foods should consist of the following:

  • Vegetables: 5-7 servings
  • Protein: 5-6 servings or each time you eat
  • Healthy fats: 4-5 servings
  • Whole grains: 3-5 servings
  • Dairy: 2-4 servings
  • Fruit: 2-3 servings

You should avoid starchy and sugary foods, trans fats and artificial sweeteners and limit the intake of salt and alcohol. Additionally, The Belly Fat Diet advises dieters to supplement with a whole food multivitamin and fish oils. High linoleic safflower oil is highlighted as a therapeutic food that has been found in scientific studies to enhance the loss of belly fat.

Recommended  Foods

Milk, cheese, yogurt, nuts, seafood, chicken, turkey, lean meat, eggs, lentils, whey protein, oatmeal, brown rice, green vegetables, apples, berries, avocado, flax seed oil, extra virgin olive oil, coconut oil, cayenne pepper, green tea, xylitol, stevia.

Sample Belly Fat Diet Meal Plan


1 scoop whey protein
1 cup berries
1 tablespoon ground flaxseeds
1 teaspoon flax oil
1 cup skim milk

Morning Snack

Low fat cottage cheese
1 apple


Turkey breast
Green salad with balsamic dressing
Sliced avocado
1 slice whole grain bread

Afternoon Snack

Hummus with whole grain crackers
Raw veggies


Grilled wild salmon
½ cup brown rice
Steamed asparagus
Green salad

30 Minutes of Circuit Training

Regular exercise is encouraged in The Belly Fat Diet because it has dramatic benefits for your health. If you are currently not engaged in a routine of physical activity you should build up in small activity “portions” of 10 to 15 minutes over time.

Strength training and core building exercises can particularly help to reshape your body. Aerobic activities such as walking, cycling, dancing and swimming are also recommended to improve cardiovascular health.

The Belly Fat Diet also includes instructions for a 30-minute circuit-training program that can be performed three times a week.

Costs and Expenses

The Belly Fat Diet found in the book, Belly Fat Breakthrough: Smart Science for Transforming Your Body retails at $9.99.

Click here to purchase this diet for a discounted price.


  • Encourages the consumption of fruit and vegetables, low glycemic carbohydrates, lean proteins and healthy fats.
  • Provides information about the connection between hormones and weight management.
  • Encourages exercise and includes a simple exercise plan.
  • Acknowledges the importance of adequate sleep.
  • Encourages a healthy lifestyle approach to weight management.
  • The Belly Fat Diet will appeal to dieters who prefer not to follow a structured diet plan.


  • Encourages the intake of milk, which has been shown to increase insulin levels, and often contains artificial Insulin-like Growth Factor.
  • The Fat Belly Diet does not include a meal plan or recipes.
  • Most dieters will require more guidance and suggestions for meals.
  • Does not provide precise information regarding serving sizes.
  • May take some time for weight loss to become apparent.
  • High linoleic acid safflower oil is not readily available.

Dieters May Require More Guidance

Belly Fat Breakthrough provides general information about the type of eating plan that can help to reduce obesity and excess belly fat.

This Flat Belly Diet does not include a meal plan or meal suggestions, and the advice regarding calorie intake and portion sizes is non-specific. As such, inexperienced dieters will probably require more guidance than is provided here, in order to achieve successful results.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • LeahStorm

    I think this diet will work just fine, but it’s not JUST a diet. They insist on 30 minutes every day, 6 days a week of exercise. If you skip that, the results will be much decreased.

    I have one question. My sister is a vegetarian. I wonder how this would work for her. She eats a LOT of beans. Any ideas?


    i’ve been following a belly fat diet similar to this one. I eat small portions of HORMONE FREE ground turkey (i mean small) about 1/8 pound per day. The hormone free BEST QUALITY meats if the KEY in my opinion. I cook it in a Small amount of oil, (i have a friend i’m doing it with, so we cook up 1/4 lb and split that meat. The meat is SO much more satisfying,,,because it’s SO nutritios,,,,,the cost equals out,,u don’t need ALOT of grass fed meat,,,,ok,,I make hot or cold tortillas or roll ups….With LOTS of good Green lettuce (good fresh quality) add avocado for healthy fat,,,add some FRESH (buy it in a fresh PIECE) like,,sargento,,,NOT squares of Mozzarell. This is a GOOD SOFT cheese. It causes LESS dairy congestion ( it’s FRESh, it’ll go bad, that means it REAL FOOD. Cut the 1 lb. chunk into two,,freeze the other half,,,otherwise it will risk spoiling. Bring out the frozenone and thaw in fridge when u need. it.
    OK, the little clean meat,,the romaine or even iceberg,,,tossed in (to me Necessary Salt,,,I will only use PINK HIMALAYAN SEA SALT. bUT 2 LB ON aMAZON,,,IT’S LIKE 8 BUCKS, AND LASTS forever. regular salt is poison<<<<AND ANY sea salt IN THE MARKET FOR $2.00 is poison too, (they call it Sea Salt ONLY because it came from the sea,,,at SOME POINT) The Pink Himalayan Sea Salt provides 96
    trace minerals from the Himalayan mine,,,,necessary trace elements from the sea, OK, u will use less and ALL ur food will taste gourmet.
    Well, I have been ENJOYING this healthy diet. To be Healthy you have to cook ur own,,EVEN isit's simple…All I have to cook is one pan meat a day,,,,warm up good tortillas u get it… AND,,,after two Healthy months,,,I LOVE eating this way,,,,,,i feel SO MUCH better, I am ALWAYS eating. OH, u must cut down on sugar,,,Use real maple syrup in ur tea (add a little brown sugar if u need that) White sugar has LESS Sweetness and FLAVOR,,,buy brown sugar and PURE Maple Syrup……I pay $20. for the Maples Syrub once a month… It'sWORTH it. Take away the SUPER sweet tooth,,,food will tasste SO different. Good quality black tea for me,,with a green tea bag added. (bigelow) and I use whole or two percent milk. I am FAR from deprived. ALSO, I did start the high linoleic oil. but I can only take one or two capsules at this point,,,,,(i open them up,,,,and take with a bit of niacin, which metabolis's fat. It digests better and HOT TEA. With all this,,my belly has STOPPED bloating,,,,,(first month was a BIG adjustment, belly went up, down, up down) Now, second month,,,i have lost one half inch (which I KNOW is a REAL LOSS.) I have been peeing like CRAZY for 2 months,,,,TONS of water release,,,,,,THen I replace that with SPRING WATER,,,,,BUT, after 2 months now,,my whole appearance of the belly is changed, it is not all eeks wripply, and ick,,it is smooth,,it's showing a better waistline,,,,cool! and it's NOT bloating up and down. Because I'm around 50, I also use progesterone cream on my belly and take a supplement called Female Harmony from um Healthy Healing dot com,,,, THAT is the key for balancing hormones. I tell u it's working,,,,I am clear headed,,,,,There it is,,,I have done it. I look confident already, I may be 50 but I am DETERMINED to NOT become a SQUARE PERSON!!……if one person can carry through this post is not in vain. Determined Diva,,,with ALOT of clothes I WILL wear again. And I won't go too far,,,Healthy, strong 50 without a belly!!

  • Sherry Osborn

    The most important thing is eating clean! Your diet is extremely important to getting the results that you’re looking for.


      agree, my Sis,,,,clean food is all i CAN eat now…..

  • adeshina

    i will try as the lord leads me



  • Earl

    I Hope this belly program works.

  • john

    I want to reduce my belly

  • Lilibeth

    This better work !

  • sana

    my belly is very fat i am going to try it lol help me out

    • Kaum

      staceyrw – oh wow! beautiful. I can’t get over that first one. Love all of them. And she looks great eseaicplly for being almost full term! What an exciting time! I hope we get to see her little one soon!!!


      be patient, and don’t give up,,,,u may find ur tummy going up down up down, like mine,,also,,ick some gas,,,JUST last the first month Ur body is just SHOCKED by this changes,,,,,,and is HOLDING on for some reason,,,it’ll let go of the fat and water on it’s own time. Don’t despair the big bloat days,,,,,put on ur best outfit, HIDE IT,,,and waitit out

  • Liz

    I love the information, I will try it right away.

  • makoma

    I wil start doing my belly exercise today

  • Bev



    I like that i will start to work on my belly thanks

  • carren

    A good eating plan for the belly

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