The Zero Belly Fat Diet includes a variety of nutritious whole foods that are essential components of any well-balanced diet. However, there is no evidence that the plan’s specific “power meals” can help you burn fat more efficiently than other foods.
It is a diet and exercise program that promotes weight loss by focusing on nine “power foods” such as lean meats and fish, colorful veggies and fruits, whole grains, legumes, healthy fats, protein-packed smoothies, spices, and even dark chocolate.
It also cuts out certain less-healthy options like fatty meats and processed sugar, making it a pretty nutritious schedule to follow.
Diet Plan for 7 Days
The “Zero Belly Diet” cookbook includes recipes for dishes like Thin Elvis Oatmeal, Mediterranean Dinosaur Salad, Quirky Turkey Burger, and Grown-up Goldfish.
The book’s procedure offers sample meal plans, but you don’t have to follow them unless you want to.
You might also try some of the meals in the 7-day food plan below.
Please keep in mind that this is not an all-inclusive plan, and there may be other meals that better fit your likes and preferences.
Just make sure to stick to the permitted meals. Remember to have one to two snacks each day in the morning and/or evening, one of which should be a Zero Belly drink.
Day 1:
- 1 Zero Belly drink which is an 8-ounce Peanut Butter Banana Blueberry Acai Smoothie (plant milk) with a scoop of protein powder.
- Mediterranean Veggie Wrap (skip the feta, and we suggest using a gluten-free wrap such as corn or cassava).
- 1 cup Quinoa Tabouli Salad, 2 grilled chicken and tomato skewers, 1 cup of tea.
Day 2:
- Toasted Egg and Avocado with Gluten-free bread & glass of orange juice(8oz).
- 1 Zero Belly drink which is an 8-ounce High Protein Shake With Berries.
- 1 cup soup (chicken, vegetable, and ginger); 6 ounces foil-cooked salmon over 1 cup pan-cooked green beans.
- 1 cup cooked brown rice Mousse Dark Chocolate Avocado 1/2 cup 1/4 cup fresh raspberries on top.
Day 3:
- Summer Vegetable Omelet from California.
- 1 Zero Belly drink which is an 8-ounce Dairy-Free Strawberry Banana Smoothie Using a protein powder scoop.
- 1 cup Vegetarian Quinoa Salad; 2 Poblano Portobello Mushroom Tacos (made with 100% corn tortillas) with 2 tablespoons Spicy Ruby Red Salsa; 1 cup green tea.
Day 4:
- Easy Sunday Morning Baked Eggs (no cheese, please), 1/2 cup tart cherries.
- Mediterranean Quinoa Stuffed Peppers, grilled chicken breast; Almond Crusted Tilapia with 6 Ingredients, Steamed Broccoli, Quinoa.
- 1 Zero Belly drink with a scoop of protein powder, such as an 8-ounce Banana Peanut Butter Smoothie.
Day 5:
- Easy Pear Baked Oatmeal (you can substitute plum or peach for the pear), a cup of green tea.
- 1 Zero Belly drink with plant-based protein powder, such as Chocolate Chia Smoothie.
- Tuna Salad with Fennel and Orange Salsa, with a cup of green tea Tacos of Pescado with Salsa Spicy.
Day 6:
- 1 plum.
- 1 Zero Belly drink, such as an 8-ounce Peanut Butter Banana Blueberry Acai Smoothie (plant milk) with a scoop of protein powder.
- Brown rice, green beans, Greek shrimp with feta and olives (omit feta). Baked salmon with almond flaxseed crumbs, olive oil-sauteed vegetables, and quinoa.
Day 7:
- Breakfast with Spinach and Quinoa 1 grapefruit, 1 mini quiche.
- 1 Zero Belly drink, such as an 8-ounce Dairy-Free Strawberry Banana Smoothie with a scoop of protein powder.
- Stir-fried ginger chicken and asparagus, brown rice, green tea, Grilled sirloin steak, zesty gluten-free citrus, kale, and quinoa salad (omit feta).
What You Can Consume
With the exception of the plant-based protein powder requirement, the majority of the items on the Zero Belly Diet are whole and unprocessed. There are “power foods” that must be consumed on this diet. This excludes numerous packaged and ready-to-eat convenience items.
- Eggs High in Protein
- Chicken thigh
- Sirloin beef
- Tenderloin of pork
- Seafood and fish
- Plant protein isolate
- Red Berries
- Berries
- Grapefruit
- Pink Lady pears
- Cherries that are tart
- Watermelon
- Plums
- Peaches
- Fats that are beneficial
- Avocados, nuts, and olive oil
- Fish with fat
- Complex Carbohydrates from Flaxseed
- Beans
- Rice (brown)
- Oats
- Quinoa
- Foods High in Antioxidants
- Greens with leaves
- Grass tea
- Vegetables in vibrant colors
- Spices
- Chocolate, dark
It’s important to drink plenty of water every day if you want to see the effects of the Zero Belly Diet.
What You Shouldn’t Eat when you are on Zero Belly Fat Diet
The Zero Belly Diet forbids you from eating certain items.
- Grains Containing Gluten
- Wheat
- Barley\sRye
- Some Carbohydrate Vegetables
- Potatoes
- Turnips
- Parsnips
- Meats High in Fat
- fatty beef and pork chops
- Bacon\sSausage
- Milk from Dairy
- Cheese\sCream
- High-Quality Oils
- Sunflower oil (Safflower oil)
- Soy sauce
- The majority of processed foods and refined sugar chips
- Diet soda soda
- Extra sugar
- Coffee and alcohol
- Alcohol (maximum one drink each day throughout the initial 6-week program) (limit one drink per day during the initial 6-week program)
- Coffee (one cup per day is acceptable) (one cup per day is allowed)
Tips for Preparing the Zero Belly Diet
David Zinczenko, a fitness journalist and the founder and CEO of the “Eat This, Not That!” media empire, wrote the Zero Belly Diet book.
Each day, the diet allows for three meals and one to two snacks.
According to Zinczenko, this helps you stay full and battle cravings. The approach stresses whole foods while avoiding processed meals, high-fat meats, gluten grains, dairy products, and refined sugars, making it an excellent eating plan for both overall health and weight management.
The Zero Belly diet also promotes “Zero Belly beverages,” which are smoothies made with plant-based protein powder, non dairy milk, frozen fruit, and nut butter. The program requires at least one of these beverages every day. Zinczenko gives recipes for five distinct beverages, but following the basic requirements and developing your own is just as simple.
To make things easy for yourself
To make the diet easier to follow, prepare a few of the staples in bulk at the beginning of the week. Make some brown rice or quinoa to go with your meals, and freeze bananas for smoothies. You can also prepare beans like lentils ahead of time.
Prepare your vegetables and Zero belly drinks ahead of time, so they’re ready to heat or mix when the time comes.
This plan includes two different eating regimens as well as mealtime ideas. One accounts for exercise during the day, while the other accounts for exercise at night and on non-exercise days. If you exercise around lunchtime, have a light breakfast (about 7:30 am) and then a Zero Belly drink snack around 10 am.
After your noon workout, take lunch at 1 pm, dinner at 6:30 pm, and an optional snack or Zero Belly drink at 7:30 pm. On days when you exercise at night or skip the workout, plan breakfast for 7:30 am, skip the morning snack and go straight to lunch at noon, have a snack or a Zero Belly drink at 3:30 pm, dinner at 6:30 pm, and another snack or drink (if desired) at 7:30 pm.
The program also permits one non-compliant meal per week. This may help you avoid cravings for particular items, including sugar, wheat-based meals, and dairy products while following the regimen. Deviating from the diet for one meal each week should not hamper your success as long as you don’t go overboard.
Recommended workout
A dumbbell workout three times per week is recommended to build muscle and help with weight loss. The workout plan described in the book consists of four supersets with a total of seven exercises. 1 The book features seven more training plans that use basic portable fitness equipment such as barbells, kettlebells, suspension bands, and medicine balls.
Every exercise suggested in the book is discussed and illustrated. Workouts are an important part of the Zero Belly Diet and will aid in your efforts to lose stomach fat. Traditional abdominal exercises that target midsection strength, such as sit-ups, are excluded because fitness experts claim they are ineffective.
Click Here to Read More Zero Belly Fat Diet