Discover the perfect diet to slim your belly in just 4 days. The belly area is one of the areas where fat accumulates the most, making it prominent and unattractive. A "pot belly" forms as a result, but there are several ways to get rid of it, whether by exercising or following a specific diet. In the following lines, Dalili Medical website offers you an effective diet to slim your belly in just 4 days. If you have an upcoming event, you can try this diet to appear slim and attractive.

Bases for setting a diet to slim your belly area***

 

There is no unified and magical diet to reduce belly fat, as the effectiveness of diets varies based on several main factors, including:

- The person's weight.

- The person's age, and whether he or she is male or female.

- Metabolic rate (burning calories).

- Daily activity level (is the person inactive, sedentary, moderately active, active, or very active).

- The presence of any chronic diseases such as high cholesterol, diabetes, or heart disease.

- The number of hours of sleep a person gets daily.

- Environmental factors surrounding the person.

- Psychological state and stress hormone levels.

- The presence of any digestive problems or other chronic diseases.

Is intermittent fasting an effective and safe diet to get rid of belly fat in women and men?

 

Intermittent fasting is a popular diet, as many are attracted to it due to its effective ability to burn belly and buttock fat and lose weight in general. Some people adopt this system as a long-term lifestyle rather than just a temporary diet, thanks to its many benefits, including:

- Weight loss, especially belly fat.

- Protection against type 2 diabetes by regulating blood sugar levels.

- Improving heart health.

- Fighting signs of aging.

- Preventing inflammation in the body, which helps reduce the risk of some chronic diseases.

A diet to achieve a flat stomach.

The most important step to get rid of the belly is to start modifying the diet as follows:

**Reducing calories**Calories should be reduced by a rate ranging from 500 to 1000 calories per week, which helps to lose about 0.5 to 1 kilogram of body weight. However, caution should be exercised against excessive reduction in calories, as this can have adverse effects on weight by reducing the metabolic rate and burning fat.

**Increasing the intake of natural fibers*Fiber slows down the process of emptying the stomach, which enhances the feeling of satiety. It also reduces the amount of calories the body absorbs from food, and helps reduce the accumulation of fat in the abdominal area, making it a suitable option for reducing the belly. The most prominent foods rich in fiber are: oats, flax seeds, legumes, avocados, and blackberries.

**Drink plenty of water**Water plays an essential role in reducing stomach fat through three main mechanisms, the most important of which is increasing the metabolic rate and burning fat. Water also contributes to enhancing the feeling of satiety, especially when consumed between meals, and plays a major role in reducing constipation.

**Probiotics* Probiotics are beneficial bacteria that benefit the digestive system, as they relieve colon symptoms, especially gas, and contribute to improving overall gut health.

The most important tips for following a healthy diet for weight loss:

1. Distribute meals throughout the day and be sure to adhere to their eating times.

2. Drink plenty of water throughout the day.

3. Increase fiber intake to enhance the feeling of satiety.

4. Avoid soft drinks and sweets such as biscuits, cakes and other unhealthy foods.

5. Try to incorporate physical activity into your daily routine as much as possible.

6. Prepare a weekly meal schedule to ensure adherence to the diet without interruption.

7. Make sure to eat breakfast, as it contributes greatly to enhancing the feeling of satiety throughout the day.

**Intermittent fasting details: A diet to get rid of belly fat permanently**
**First week**

In the first week of the intermittent fasting system, Dr. Muhammad Shaker set the fasting period at 12 hours, during which it is forbidden to eat any foods or drinks that contain milk or sugar.

He recommended eating 3 meals during the breakfast period, as follows:

**Breakfast:**

- A slice of toast

- An omelet

- Two spoons of cottage cheese

- Salad

- An apple

**Lunch:**

- Half a loaf of bread

- Salad

- Choose one of the following options:

- Half a grilled chicken with vegetables

- Zucchini with minced meat

- Grilled fish

**Dinner:**

- A box of diet yogurt

- An apple

- Salad

**Second week**

In the second week, the fasting period was increased to 14 hours, with 10 hours allocated for breakfast, where the following meals can be eaten:

**Breakfast (10 o'clock):**

- Two spoons of mashed potatoes

- 4 spoons of cheese

- Salad

- Fresh orange juice

**Lunch (3 o'clock):**

- 5 Spoons of boiled rice

- Salad with a choice of one of the following options:

- Tuna salad

- Spinach with mushrooms

- Chicken breasts with vegetables

**Dinner (8 o'clock):**

- A plate of salad

- An apple, guava or pear

The number of fasting hours is 14 hours, while the breakfast hours are 10 hours, where the person eats the following meals:

**Breakfast (10 o'clock)**

- Spoons of mashed potatoes

- 4 spoons of cheese

- Salad

- Fresh orange juice

**Lunch (3 o'clock)**

- 5 spoons of boiled rice

- Salad with a choice of one of the following types:

- Tuna salad

- Spinach with mushrooms

- Chicken breasts with vegetables

**Dinner (8 o'clock)**

- A plate of salad

- An apple or Guava or pear

**The third week**

The fasting period in the third week lasts for 14 hours, and the meals are as follows:

 

**Breakfast:**

- A box of diet yogurt

- 3 tablespoons of oats

- A boiled egg

- An apple

**Lunch:**

- 4 tablespoons of boiled potatoes

- A salad with a choice of one of the following optionsMeal:

 

- 3 grilled breaded pieces

- 3 grilled burger pieces

- 3 grilled beefsteak pieces

**Dinner:**

- Cottage cheese plate

- Salad

- 1 kiwi

**The fourth week**

Fasting hours increase in the fourth week to reach 18 hours, and meals include:

 

**Breakfast (12 o'clock):**

- Half a loaf of local bread

- 4 spoons of beans or cheese

- Boiled egg

- Salad

- Apple

**Lunch (3 o'clock):**

- 5 spoons of boiled rice or freekeh

- Salad with a choice of one of the following options:

- Meat pieces

- Kofta pieces

- A quarter kilo of grilled fajita

**Dinner (6 o'clock):**

- A box of diet yogurt

- A banana

- Salad

- 5 pieces Raw almonds

It is important to note that there are some people who may not be suitable for the intermittent fasting system, such as diabetics, pregnant and lactating women, and patients with low blood pressure. Therefore, it is advisable to consult a doctor before starting any diet to determine the most appropriate system for your health condition.

### Drinks that are preferable to add to your diet to lose belly fat

 

Some natural drinks contribute to reducing the fat accumulated in the abdominal area, and you can incorporate them into your diet to speed up the weight loss process.

Among the useful drinks for losing belly fat are:

- Cinnamon drink

- Green tea drink

- Ginger drink

- Warm lemon drink

- Apple cider vinegar with lukewarm water

### The most important foods rich in monounsaturated acids:

 

- Olive oil

- Nuts

- Avocado

### Eat foods rich in protein

 

Foods rich in protein help reduce appetite, which makes you feel full, and they also enhance the metabolic rate and burn fat. It is preferable that protein consumption constitutes about 20-30% of the total daily calories.

Eggs are considered one of the most prominent foods rich in protein, as studies have shown that eating eggs daily for breakfast can contribute to reducing weight by 65% ​​over a period of eight weeks.

**Reducing carbohydrate consumption**

 

Reducing daily carbohydrates is important to reduce the accumulation of fat in the abdominal area.

Foods rich in carbohydrates that are preferable to reduce as much as possible:

- Potatoes

- White bread

- Legumes, such as beans and chickpeas

- All types of processed sweets

**Adding apple cider vinegar to meals**Apple cider vinegar contains acetic acid, which helps reduce the accumulation of fat, especially in the abdomen and waist areas.

Avoid soft drinks and energy drinks. These drinks contain large amounts of sugar, and the body does not process them in the same way as it processes other calories, which leads to an increase in total calories and thus weight gain.

Fish oil Fish oil is rich in omega-3 fatty acids, which play a key role in reducing fat accumulation in the abdomen and waist area.

Reduce sugar intake Foods rich in sugar, such as sweets or excessive use of artificial sugar, contribute to increased fat accumulation around the waist area.

Drink green tea Green tea helps burn about 17% of total fat, which contributes to reducing fat accumulation in the abdomen and waist area.

**Abdominal exercises to get a flat stomach**

 

To get a tight stomach, it is necessary to combine exercise with diet modification. Here are some effective exercises to tighten the abdomen:

**Flutter Kicks**

Lie on your back and raise your legs up.

Move your legs as if you were spinning a bicycle, and continue for 5 minutes.

**Bird Dog**

Start in a squat position with your weight on your hands and your knees bent.

Raise your right hand with your left foot, then switch sides and continue for 5 minutes.

**Burpee**

Start from a standing position with your feet shoulder-width apart.

Squat down, then straighten your feet to be in a push-up position.

Lower your chest and perform push-ups.

Return to a standing position and repeat 15 times.

**Mountain Climber**

Lie on the floor with your weight on your hands.

Touch your knee to your hand, and repeat, switching legs.

**Mogul Jump**

Lie on the floor with your weight on your hands, and lift your knees slightly. Twist your waist as you move your feet alternately, once to the right and once to the left, continuing this movement.

**Mountain Climbing Exercise**

1. Start by stretching your body and lifting it up while keeping your arms and back straight.

2. Then bend your right knee towards your stomach, then move on to bending your left knee alternately.

3. Repeat this exercise in 4 sets, so that each set contains 10 repetitions, taking a break ranging from 30 seconds to one minute between each set, while maintaining deep breathing.

**Ideal diet to slim the belly in just 4 days:**

**Breakfast during the four days:** Fix breakfast by eating a cup of fresh orange juice and a cup of skim milk, then you can enjoy a cup of coffee without sugar.

**Lunch on the first day:**

Eat a piece of grilled fish with a medium plate of salad consisting of cucumber, tomatoes and lettuce, in addition to a cup of fresh lemon juice.

**Dinner on the first day:**

Eat a boiled egg with a boiled potato, then you can eat a fresh orange as a dessert.

**Lunch on the second day:**

Eat a piece of grilled meat with a medium plate of salad consisting of cucumber, tomato and lettuce, and a cup of fresh orange juice.

**Dinner on the second day:**

You can eat a plate of mixed salad or boiled vegetables as desired.

**Lunch on the third day:**

Eat a grilled chicken breast with a small amount of lettuce and a cup of fresh natural tomato juice.

**Dinner on the third day:**

Eat a can of tuna drained from oil with broccoli and a cup of lemon juice sweetened with natural honey.**Lunch on Day 4:**

Eat a piece of grilled meat with a medium bowl of vegetable soup.

**Dinner on Day 4:**

Eat a boiled egg with a piece of low-fat cheese, then enjoy a dessert consisting of two slices of pineapple.