Your 21 Day Tummy Guide:

A 21 day tummy diet (just 3 weeks) will ensure that you lose weight fast and efficiently. Anyone trying to squeeze into a bathing suit will know that fast weight loss is a necessity, but there is a problem. Most people go on crash diets, such as the cabbage soup diet, and find that they gain all of the weight back when they start eating normally – it’s a big issue.

Utilizing a 21 day weight loss plan will allow you to:

  • Lose 10+ pounds.
  • Create a healthy habit.
  • Change your lifestyle.

Dieting for just a week or two isn’t going to create a habit – normally. While many people say it takes 21-days, science has shown it can be much shorter, or it can take up to 30 days to develop a habit. It depends. What we do know is that one week of a crash diet isn’t enough to settle into a routine.

I find that a routine is much better than a diet because it leads to sustained weight loss.

If you have a little extra weight around your tummy, you can blast that fat away, and do so without worrying about the weight coming back using this 21 day tummy plan.

It’s going to take a lot of work, but let’s start with the main thing first: diet.

21 Day Tummy Diet

You want an amazing body, and you want it fast. There is a lot of work to do, and I can’t promise that you’ll have washboard abs after 21 days. I don’t know how much you weigh, but I can promise that you’ll see great results.

First and foremost, you’ll want to:

  • Empty your fridge of all bad foods: sodas, high-sugar content foods, frozen foods.
  • Create a 21 day tummy diet food list.
  • Go to the store.
  • Prepare your food a few days in advance.

It seems simple enough, right? Removing all of the bad items from your fridge is the first step of the process. It may be hard to throw away good food, so donate it to a local pantry or give it away to a neighbor.

Now, you have to make an actual plan of what you’ll be eating for the next 21 days.

A plan makes everything easier.

How do you know how much you should be eating? This is the million dollar question.

You want to know your current BMR. This is a mathematical process that you can learn all about in the 3-Week Diet program, but there are also online calculators that can help you get started. A few of the better calculators include:

Simply plug in your height, weight and age to see the results.

Now, you want to do the following:

  • Reduce your caloric intake by 500 to lose 1 pound a week.
  • Reduce your caloric intake by 1000 to lose 2 pounds a week.

Note: Do not go below the 1,200 calorie threshold. Reducing caloric intake by 1,000 calories is too much for the average person and should only be done when a person consumes 2,500 or more calories a day.

The great thing is that you don’t need to reduce calories just from food.

For example, if your BMR is 2,000 and you want to lose 1 pound a week, you can:

  • Eat 200 calories less.
  • Burn 300 calories from exercise.

If you burned 500 calories from exercise alone, you can maintain your exact same diet.

With all of this in mind, you’ll want to forge your own 21 day tummy diet cookbook. Since your focusing strictly on your stomach, you’ll want to reduce your carb intake. The issue with carbs is that they turn into sugar in the body and get stored in your gut – not a good thing – but they’re also a necessity for keeping your energy levels high.

You’ll want to break your daily food consumption into:

  • Breakfast
  • Snack
  • Lunch
  • Snack
  • Dinner

For most people, you’ll want to eat a little something if you have a break between lunch (at your job). An apple or a cup of mixed vegetables is ideal. The snack between lunch and dinner can be the same – filled with nutrients.

Great, on-the-go snacks include:

  • Nuts (high in protein)
  • Veggies
  • Fruits
  • Yogurt (great for digestion)

Stay away from snack machines.

Filling out your two snacks, now you’ll want to figure out what you’ll be having for breakfast, lunch and dinner. This should be determined by:

  • Your BMR – calories needed to reach weight loss goals.
  • Minus calories from snacks.
  • Sum divided by 3.

You want to have a balanced diet, so try to eat protein with every meal as well as good fats. So, if you have 1,500 calories to eat between 3 meals, you’ll have 500 calorie meals. This means you can eat:

  • Oatmeal, an apple and peanut butter for breakfast.
  • One and a half turkey sandwiches for lunch.
  • Three roasted chicken breasts for dinner.

I prefer to make my own meals so that they last 2 days. So, I would eat a turkey sandwich two days in a row and prepare them a day ahead of time, so I have no excuse to cheat on my diet. You should do the same.

Figuring out what a meal’s calorie values will be can be done on CalorieKing or MyFitnessPal.

Remember, jot down your diet for the entire 21 days so that you have a solid plan to follow. It may be difficult at first and very time consuming, but it is the best way to lose weight.

Finally, you’ll want to keep something in mind:

  • Protein is harder for the body to digest.
  • Protein burns more calories during digestion.

If you eat more protein (no more than 40 grams a meal), you’ll find that you’ll lose belly fat faster because it’s harder to digest.

A strict, healthy diet is what every 21 day tummy book advised, but you need to be diligent and strict to see results that last. If you really want to blast fat away and get a leaner tummy, check out our 3 Week Diet article and review here.