7 Day flat belly diet plan

Here is an exclusive plan to help shape in 2012 ...

Clean and Lean Diet celebrity trainer James Duigan can help you lose unwanted fat . The plan is to cut out ' toxic ' foods that encourage the body to store fat - including alcohol , sugar and processed foods. Meals on James 's diet plan are full of fish, lean meat - including turkey and chicken - and fresh organic vegetables of choice.

James said . " My diet works on the principle that the natural state of your body is slim and fit , not fat and lazy But processed foods and drinks and excess sugar pollute the body, causing fat cling to the hips , thighs , buttocks and stomach. however , once you stop doing the wrong things, your body reacts very quickly and get fast lean . But you have to believe that you can. no matter how many times you have failed in the past. what matters now is focusing on what you want and take action. "
Food Standards : Our these changes to your diet to lose weight and get a flat stomach fast !

1 Cut the crap : Avoid the four main food groups that cause fat to cling to our bodies : caffeine , refined sugar , alcohol and processed foods.

2 And allowed a weekly cheat meal . Once a week , enjoy an indulgent meal of whatever you want , creamy paste with a slice of chocolate cake with cream. Ong and clean when you eat healthy foods the rest of the time, a high-fat occasional treat actually speeds up your metabolism .

3 Taking fish oil supplements : the essential fatty acids and fat supplies were burned.

4 Always Breakfast : Eat one hour after waking . If you do not have time for a good breakfast , just take a piece of fruit and some nuts .

5 No eating after 20 hours eat a large meal at night when your body slows down or sleeping is a bad idea for digestion and weight.

Five food swaps for flat abs

Rising bad: full of fat , sugar and milk goodness no more milk - organic is full of hormones most standard yogurt are full of sugar Margarine full of chemicals high sugar and calories beer

Best bread : Fiber is good for the digestion of organic milk organic yogurt This is no chemical pesticide free olive oil spread full of essential fatty acids organic cider less alcohol and calories.

Best Spelt Bread : Gluten stomach - bloating

Organic Almond Milk : Contains no lactose , which can cause swelling organic full fat yogurt makes you feel full and is less sweet than the low fat options of natural and organic skin butter without additives good red wine grape contains resveratrol, a powerful antioxidant

Stomach toning moves

James Duigan , said, " not harder smarter exercise , so if you are trying to lose weight, do not go crazy the year - . . , Get more for less " These movements can help you get a flat stomach , as reduce levels of stress hormones in the body that encourage fat around your middle .

breathing squats

- Go slow and down and repeat 10 times

- Stand with feet shoulder width apart , arms parallel to the floor and

- Inhale through your nose, then down the bottom so it is always comfortable while you exhale pause for a few seconds , then inhale as you come

Great energy boost for digestion - breathe slowly and repeat 20 times

- Take a comfortable position with your feet shoulder width , arms in front of you , palms down

- Inhale and bring your hands back toward your shoulders

- Exhale as you push your arms to the starting position of the leg abdominal tuck Grand - repeat 10 times

- Lie down , feet on the floor, with your knees bent and then put on your knees toward your chest as you exhale Inhale

- Inhale back to back on their feet on the ground

Your meal plan

Stick to this diet for two weeks to start your weight loss . It is best to start the weekend when you have more time to prepare everything. In addition , you will not feel so stressed or in a hurry , which means you will less likely to succumb to a chocolate bar mid-afternoon.

Day 1 Breakfast : omelet made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinach

Mid-morning snack : 100g chicken ½ red pepper , sliced

Lunch: A chicken breast grilled , salad , red peppers , green beans and ¼ tbsp olive oil

The snack : 100g turkey breast with ¼ cucumber sliced
Dinner: 100 g chicken breast fillet with steamed broccoli
Day 2 Breakfast : Chicken breast baked with a handful of sauteed cabbage
Mid-morning snack : 100g turkey breast and ½ green pepper , sliced
Lunch: Baked haddock with lettuce, ½ tablespoon olive oil
The snack : 100g turkey breast with 75g steamed broccoli
Dinner: A salmon fillet with chopped dill and steamed green beans
Day 3 Breakfast : 100 g of smoked salmon , spinach more
Mid-morning snack : 100g chicken breast ½ yellow pepper, sliced
Lunch: A salad of grilled chicken with garden and ½ tablespoon olive oil
The snack : 100g turkey slices with ¼ avocado
Dinner: One grilled lamb meat (chops or two) of broccoli and spinach