A flat belly diet is a 32 day diet where you spend the first 4 days preparing for the diet and the rest of the 28 days in the diet. It does not require you to skip meals but it does change your diet to foods that are beneficial and essential.

During the first 4 days you must avoid carbohydrates, sugars and fried foods. Eat natural foods like fresh fruits and vegetables. This is a method of detoxifying your body and preparing it for a change in the diet that you are about to follow. If you chew gum then this is one habit that you will need to give up. Drink plenty of water in order to keep your body well hydrated and make sure that you do not eat any spicy foods. Remove junk food from your kitchen as they may tempt you when you begin the next phase of the diet. Stock up the refrigerator with fresh fruits and vegetables and healthy snack options like nuts and dry fruits. Keep sugar free cereal handy as it will act as a substitute for chips and fried snacks.

Plan your meals in advance. You need to have a healthy breakfast and a heavy lunch and a light diner. Planning meals ahead will help to prevent being without meal options and thus eating from outside. Include plenty of nuts, seeds, avocadoes and olives in your diet. You can add chocolate to your meals but eat them proportionately.

Each meal needs to be 400 calories and needs to be spread out at a 4 hour interval. In this way you provide your body 1600 calories during the day; just about enough so that it can perform all activities. In addition to the 3 meals that you eat an additional 400 calories is set aside for snacks and other meals.

You also need to add exercise to your diet plan. A 30 minute brisk walk with 20 minutes of cardio or swimming will help to cut down on the excess fat and to tone your body and muscles.