The flat belly is desired by everyone. There’s hardly anyone who doesn’t want to free his waist from the excess fats. The workouts targeting the abs area are useful for the development of the musculature of the abdominal wall, but no matter how well they are defined and formed, the extra subcutaneous fat will never show them out if we don’t follow the necessary dietary restrictions.

Unfortunately body fat is unequally distributed with some people and concentrate mainly in the waist region. So there is no given percent of fats which we should reach to show the six packs abdomen. People inherit their weight problems from their parents, as the eye color or the nose shape for example. Modern science researches the genes of the children and their parents and seeks the reasons for obesity, as some of the alleged genes are already known. Therefore, one of the reasons for extra weight and belly formation in particular, is the genetic material programmed to burn fats.

When the organism is filled with many toxic substances, it produces more fats, and the increasing hunger feeling makes us take more and more food. The hunger center in the brain is overstimulated and the only way to be normalized is by means of detoxification. Fast eating or not enough chewing the food leads to almost no release of blood glucose and the satiety center in the brain does not react. So, when you eat faster, you take more food and get fat.

 

Phase 1 – Detox

The aim of the first phase is to trigger the fast slimming in a healthy way by moving the fats reserve and eliminating water and toxins from the organism. During detoxification you can take unlimited amounts of proteins – including meat, eggs, fish, and lots of vegetables as well. Carbohydrate intake is limited, as you should quit white bread, potatoes, pasta, rice, biscuits chocolate, sugar products and cakes. Fruits and fats are not totally excluded and this is good, because they both add flavor and sweetness to the diet.

The daily intake of macronutrients is distributed in the following way:

1.5g of proteins per kg body weight is absolutely compulsory in order to burn fats without losing muscle mass. This means you need around 100g proteins per day if you weigh 70kg. It is not hard to provide them as we take the fact that one turkey steak has 34g proteins.

Carbohydrates in this phase are reduced to 0.8-1g per kg which is the necessary minimum to maintain the healthy insulin levels in the organism.

Fats are reduced to 0.6 per kg. If fats in the main dishes are below your individual optimum, adding vegetable oil in the salad will cover the difference.

 

List of foods in the detox phase:

  1. Fish /it is better to eat fish caught in the wild, not farm grown as it may contain a lot of antibiotics. Avoid large fishes such as: swordfish, shark, king mackerel and white tuna because they may contain metals like mercury which is a toxin./
  • salmon
  • sole fish
  • tilapia
  • white tuna

 

  1. Poultry products
  • chicken breast
  • turkey breast
  • minced turkey meat, without fat
  • eggs /2 eggs =1 portion/
  • egg white /4 egg whites =1 portion/

 

  1.  Detox vegetables

 

  • Cauliflower, cabbage, broccoli, Brussels sprouts /help the purification of liver from chemicals/;
  • Asparagus, spinach, okra /stabilises blood glucose, powerful antioxidants/
  • Onion / fastens fats break down in food/
  • Artichoke / protects liver cells from toxins, increases blood circulation and pushes digestion
  • Celery, cucumbers, eggplant;
  • Mushrooms, parsley, watercress;

 

  1. Fruits with low sugar content /up to twice daily/:

These fruits are safe source of fibers, give the feeling of satiety and are slowly digested. They also contain a lot of water and have fewer calories, which makes them perfect for our Detox phase in the abs diet:

  • apples;
  • berries;
  • grapefruits;
  • oranges;
  • peaches;
  • pears;

 

  1. Probiotics – proven in the fight against obesity especially in the abdominal region. There is no certain daily dose for them – so twice daily sounds good for our detox phase of the regimen.

 

  • yoghurt  /all kinds, including drained, fruit  without sugar, regular and low fat yoghurt/;
  • kefir /similar to yoghurt, but for drinking and perfect for shake preparation/;
  • kombucha /fermented tea with  useful bacteria and incredible metabolic booster/;

 

  1. Essential fats – /1-2Tbs. per day help in lowering the cardiovascular risk, some forms of cancer and diabetes, maintain the good condition of joints, prevent musculature loss and stimulate fat burning/
  • olive oil
  • linseed;

 

  1. Spices – in moderate amounts, like: salsa sauce, light soy sauce, low-carbohydrate ketchup, salad dressings without fat, potassium salt, black pepper, mustard, herbs and spices;

 

 

A typical day looks like this:

 

Breakfast:

  • 1 cup of detox tea 30 min before breakfast
  • Omelette with 3 egg whites and one whole egg, prepared without oil with 1/2 tea glass of cottage cheese and a portion 250g 2% yoghurt
  • 1 fruit

 

Lunch:

  • 1 cup of detox tea 30 min before lunch
  • Large amounts of proteins in the form of fish, poultry or eggs plus the allowed vegetables in unlimited amounts.

 

Dinner:

  • A cup of detox tea 30 min before dinner
  • Proteins in the form of fish or chicken
  • Unlimited amounts of the allowed vegetables

 

Between the main courses:

  • a second fruit and 60g raw almonds
  • a second portion of probiotic food

 

Hydrating drink for wake up:

Every morning after wake up drink one 250ml glass of hot water with 1/2 squeezed lemon in it – this will stimulate your digestive enzymes. Try to drink at least 7 such glasses during the day. The speed of your calorie burning is less if you are dehydrated.

 

DAY 1

 

Breakfast:

  • 1 cup detox tea
  • 1/2 grapefruit
  • 3 egg whites mixed with 1/2 cup cottage cheese and spices

 

Lunch:

  • 1 cup detox tea
  • A large green salad with 200g tuna, dressed with 1 Tbs. olive or linseed oil and 2 Tbs. balsamic vinegar

 

Dinner:

  • A cup of detox tea
  • Large amounts of grilled chicken with vegetables from the list / steamed or raw/

 

 

Between the main courses:

  • 170g regular yoghurt without sugar
  • 1 fruit from the list + 60g macadamia

 

DAY 2

 

Breakfast:

  • 1 cup detox tea
  • 250g yoghurt mixed with a cup of small fruits from the list + 2 Tbs. chia / seeds of salvia or sage tea/

 

 

Lunch:

 

  • 1 cup detox tea
  • Salad of green leafy vegetables dressed with linseed oil,  1 Tbs. linseed, 1 Tbs. hemp seed, balsamic vinegar , 5 quail eggs;

 

Dinner:

  • A large portion of grilled or baked salmon with lots of the listed vegetables;
  • 1 cup detox tea

Between the main courses:

  • 1 fruit + 200g yoghurt
  • 1 handful mixed raw nuts / almonds, cashew, walnuts, macadamia/

 

DAY 3

 

Breakfast:

  • Kefir shake / kefir pressed with any fruit you want and 1 Tbs. chia and 3 egg whites/
  • 1 cup detox tea

 

Lunch:

  • Salad from baby spinach, small oblong tomatoes and crumbled low-fat cheese dressed with 1 Tbs. olive oil and 2 Tbs. balsamic vinegar
  • 1 cup green tea

 

Dinner:

  • 3 small or 2 large turkey meatballs with cucumber salad
  • a cup of detox tea

 

Between the main courses:

  • a cup of small fruits and 170g yoghurt
  • a super mix – raw cacao beans / one bean per 10kg body weight/, goji berry /30g/ and raw cashew /40g/

 

DAY 4

 

Breakfast:

  • 1 scrambled egg plus two scrambled egg whites, 4 Tbs. curd and 1 Tbs. oat or spelt bran
  • 1 apple with 1/2 pot of yoghurt /2%/
  • 1 cup detox tea

 

Lunch:

  • Salad with salmon – 2 cups leafy vegetables, cucumbers, baked salmon dressed with   1 Tbs. olive oil or linseed oil, 2 Tbs. balsamic vinegar or lemon juice
  • 1 cup detox tea

 

Dinner:

  • Grilled chicken breast /or marinated with dressing but without fats and be careful with the salt/
  • Steamed vegetables
  • 1 cup detox tea

 

Between the main courses:

  • Kefir with 40g raw nuts
  • yoghurt /250g with 1 tsp. honey/

 

DAY 5

 

Breakfast:

  • 2 hard boiled eggs
  • 1/2 grapefruit
  • 1 cup detox tea

 

Lunch:

  • Grilled fish with lemon and olive oil dressing
  • Vegetable salad /from the allowed vegetables/
  • 1 cup of detox tea

 

Dinner:

  • Eggplant, baked with Parmesan cheese and side dish with boiled quinoa /a pseudo cereal rich in proteins/
  • a cup of detox tea

 

Between the main courses:

  • 1 medium sized pear + 3 slices low-fat  turkey ham
  • a portion of probiotic yoghurt

 

 

 

Phase 2: Ultra-metabolism

During this phase new types of food are added to the detox diet, as our aim is low carbohydrate nutrition. Repeat one of the menus from the detox phase every third day of this second phase. Stay on Ultra-metabolism at least 15 days and if you reach your ideal weight, go straight to phase 3 – Maintenance. If not, go on with the second phase for five more days, as you follow the rule for   detoxification every third day.

 

  1. Proteins
  • Meat without fat / leg, shoulder, shank, fillet /: beef, pork, lamb, veal;
  • Crustaceans: oysters, shrimps, crabs

 

  1. Cereals, pseudo cereals and legumes:
  • Amaranth;
  • Quinoa;
  • Bulgur;
  • Millet;
  • Brown rice;
  • Oats;
  • Black beans;
  • Nahut;
  • Lentil;
  • Soya

 

  1. Starch vegetables:
  • Potato /1 portion =1 medium sized potato/
  • Corn / 1 portion =1/2 cup/
  • Winter squash /1 portion =1 cup/

 

  1. Starch fruit:
  • banana – 1 medium sized daily

 

Typical days of the metabolic start phase:

 

Breakfast:

  • 1/2 cup of yoghurt with 3-5 spoons oat bran and shredded pear or apple
  • a cup of detox tea

 

Lunch:

  • Large amounts of proteins in the form of fish/crustaceans/meat/chicken or eggs
  • Vegetables by choice
  • 1 portion probiotics /yoghurt/
  • 1 cup  ginger tea with honey and lemon

 

Dinner:

  • Proteins in the form of fish/turkey or chicken meat
  • Unlimited amounts of purifactory detox vegetables
  • 1 cup of detox tea

Between courses:

  • 1 additional portion of fruits
  • Super mix of raw nuts and dried fruits / goji berry, inca berry,cranberry, manuka/ 50g in total

Here are several options for the daily menu in the second phase – Metabolic start, as everyone could make his own according to his preferences based on the above mentioned instructions:

 

Day 1

Breakfast:

  • 250g goat yoghurt with spelt bran and agave nectar, 1 Tbs. hemp seed and 1 Tbs. linseed
  • 1 cup of detox tea

 

Lunch:

  • Vegetable salad by choice
  • Steamed turkey with tomatoes and rosemary
  • A cup of detox tea

 

Dinner:

  • Bream with vegetables in foil

 

 

Between the main courses:

Smoothie „Green machine“ (300ml)

Products:

  • 1  handful spinach
  • 1/4 cucumber
  • 1 banana
  • 2 celery
  • 1/2 tsp. spirulina
  • 2 glasses  water or coconut water

Way of preparation:

Put all products in a blender. If it is too dense put some water or coconut water preferably.

Super mix of raw cocoa/cacao beans / one bean per 10kg of weight/ and manuka /up to 4 fruits per portion/

 

Day 2:

Breakfast:

  • Amaranth with apples and walnuts
  • Products for 4 portions ( 2/3 tea cup each)
  • 1 cup of amaranth
  • 3 cups soy/rice milk
  • 1⁄4 tsp. canella
  • 1 large unpeeled apple, cleaned and sliced
  • 1⁄2 cup cut walnuts
  • goji berry
  • crumbled cacao beans
  • hemp seed

How to prepare:

Put the amaranth, soy milk, cinnamon and the apple in a medium sized saucepan and stir vigorously until it boils. The saucepan is covered and the temperature is set to low. Thus it simmers for 25-30min until the amaranth is melted. Then sprinkle with the cut walnuts, goji berry, cacao beans, hemp seed.

 

Lunch:

Carrot salad:

Ingredients:

  • 1 cup grated carrots
  • 2 Tbs. dried cherries
  • 1 round orange slice without the skin cut to pieces
  • 1/4 grated orange peel
  • juice of 1 orange
  • 1 tsp.  saffron

 

How to prepare:

Mix all products, stir well and cover the pot. Put in the fridge for 8-12hours. Before serving, strain the mixture to separate the juice. Serve the carrots in a glass bowl, as you put a round orange slice for a base.

 

Grilled shrimps with olive oil and lemon  

  • 4 large or 6 medium sized prawns is the standard portion
  • a cup of detox tea

 

Dinner:

  • Sweet and sour turkey skewers (two skewers per portion)

 

Ingredients for 4 portions:

  • 430g canned pineapple, drained, keep the syrup
  • 4 Tbs. ketchup
  • 2 Tbs. white wine vinegar
  • 6 top turkey fillets
  • 2 red chilies, cleaned and cut
  • 1 red pepper cut to pieces
  • several cut sticks green onion

 

How to prepare:

  1. Mix the pineapple syrup with ketchup, vinegar and a little salt and pepper. Take aside half of it,and put the rest in a bowl and add the turkey meat and half of the red chilies. Marinate the meat for 5 min.
  2. Distribute the meat, pepper and half of the pineapple onto 8 skewers
  3. Heat the grill or light the barbecue. Pour them with the left marinate and grill them for about 8 min until the meat starts to blacken at the ends. Cover the skewers with the left sweet and sour sauce and serve.

 

Between the courses:

  • an apple with 170g yoghurt;
  • Kefir;

 

Day 3:

A menu from the detox phase

 

Day 4:

Breakfast:

  • Omelette /from 2 egg whites and 1 egg with 2 Tbs. oat bran, cottage cheese and yoghurt until homogenous mixture is achieved/
  • 1 apple
  • 1 cup detox tea

 

Lunch:

Salad “Slender line”  (250g for a portion)

Ingredients:

  • iceberg, lettuce
  • smoked salmon up to 4 medium sized pieces for a portion
  • 1 Tbs. capers
  • 1 tsp. pesto
  • 1 Tbs. olive oil
  • several sticks from wheat germs
  • lemon peels
  • dill
  • 5 cherry tomatoes

All products are stirred until a nice mixture is made.

  • 1 grilled meatball from pure meat
  • a cup of detox tea

 

Dinner:

Buckwheat meatballs with cucumber and sesame salad   

  • 200g -1 portion
  • 1 cup boiled buckwheat ( made from 1/2 cup raw buckwheat)
  • 1 Tbs. rice oil
  • 2 Tbs.  finely grated carrots
  • 1 Tbs.  grated onion
  • 2 garlic cloves, finely cut
  • 2 tsp. cumin
  • ½ tsp. coriander
  • ½ tsp. curcuma
  • 2 tsp. sea and Himalayan salt
  • oat bran for tumbling and bonding

How to prepare:

Prepare paper for cooking greased with rice oil and lay it down on the bottom of a suitable pan. Onion, garlic and carrots are stewed a little in oil over medium heat. Finally add spices and the boiled buckwheat. Make meatballs and bake them over low heat.

 

Day 5:

Breakfast:

  • Oat pudding   (150g portion)

Ingredients for 6 portions:

  • 200g. fine oatmeal  ,
  • 400ml.  milk
  • 4 Tbs.  stevia ( or 1 Tbs, liquid sweetener )
  • 3-4 medium sized apples
  • 1 lemon
  • 3 eggs
  • ½ tsp. baking powder
  • raisins
  • galette

 

How to prepare:

Heat the milk and pour it over the oat nuts. Let them soak for 10-15min. Beat the eggs with stevia (sweetener), add the soaked in the milk oat nuts and the grated apples.

Add the baking powder. Spread the mixture in oiled and sprinkled with galette cake pan. You can put some small butter pieces on top. Bake for 20min at 1800C

a cup of green tea with honey and lemon

 

Lunch:

Salad with chicken, apple and honey dressing    

Ingredients for one serving

  • 2 chicken fillets
  • 1 green salad
  • 100g apples
  • dressing
  • 2 Tbs. honey
  • 50g feta cheese
  • 1 tsp. ground horseradish
  • 2 Tbs lemon juice
  • a pinch of black pepper
  • a pinch of salt

How to prepare:

The chicken fillets (2 pieces) are cut in large pieces and baked in ribbed pan. Large pieces of fresh green salad are arranged in a salad bowl and the chicken pieces are put on top. Cherries are washed, halved and added to the salad. Honey (2Tbs.), cheese ( 50g), horseradish (1tsp.), lemon juice (2 Tbs.) and spices are blended. Salad is served covered with the achieved dressing.

  • A cup of ginger tea with lemon

 

Dinner:

Chicken yakitori and Brussels sprouts with almonds

Ingredients for 8 portions:

For the Brussels sprouts with almonds:

  • 1kg Brussels sprouts
  • 50g whole grain bread
  • 2Tbs. grapes seed butter and a little more of it for the serving
  • 25g peeled almonds
  • 1 garlic clove finely cut
  • 1 grated lemon peel

For chicken yakitori:

  • 2 Tbs. soy sauce
  • 2 Tbs. mirin
  • 2 Tbs. sake
  • ½ tea cup unrefined sugar
  • 4   chicken breasts
  • sticks of green onion

How to prepare:

Brussels sprouts with almonds:

Clean the Brussels sprouts and boil or steam it for around 10min until it softens. Break the bread. Put 2 Tbs. grapes seed butter in a large pan and when it is heated up add the bread crumbs. Fry until crunchy. Add almonds, garlic and the lemon peel and leave all on the fire until it gets gold color. Put the sprout in a serving plate, spice and sprinkle with the crumbs and almonds. Finally add some oil.

Chicken yakitori:

Mix soy sauce, mirin and sake. Next beat inside unrefined sugar. Cut the chicken breasts to bites and marinate them for at least 15min. Put the bites and the green onion sticks on skewers. Prepare them on grill or ribbed pan, as you spread the marinate sauce often until the meat is ready. Serve with garnish of Brussels sprouts with almonds

 

Between the main courses:

  • apple
  • shake of kefir, banana and hemp seed

 

Phase 3 – Maintenance

/strategy 5+2/

The maintenance phase is created to consolidate the loss of the extra subcutaneous fat in the abdominal region and to enjoy some of your favorite foods at the same time. Strategy here is built on the principle of maintaining the metabolism at high speed, as extra calories in the form of hamburger, bread, ice cream, chocolate, alcohol and so on are allowed at certain days. Exactly this ‘shock’ fastens metabolism.

After metabolism is in a hurry to manage the extra energy, you go back to your diet and thus you will burn calories at maximum rate. Until you reach your ideal flat and ripped abdomen it is good to enjoy no more than 4 of your favorite foods two days a week.

To pass from large to small waist, you have also to understand you should change deliberately your psychological and behavioural habits. Read food labels. Limit saturated fats and choose  ones containing fibers and healthy fats (mono- and poly- unsaturated). Drink one or two glasses of water before eating, as hunger signals could be thirst ones. It is proven that two spices help  keep the waist – red pepper and cinnamon. It is important to know there is nothing dangerous in mistaking, the key is to return to the proper way. Sleep at least 8 hours per night – sleep deprivation urges you to eat.