This Flab to fab 3-day flat belly diet is designed to be done at any time and could help you lose between 3-8 lbs of weight. Whether you wish to lose a few inches before a big event such as a holiday, fit into your little black dress or just want to regain your flat belly.

Yes for 3 days you may well be eating less calories. But stay with me here because you will be eating more food. These foods will keep you full, satisfied and from flab to fab in just 3 days!


As you eliminate the processed beigedeadfood and starchy carbohydrates your belly will shrink but the best part is you won’t be starving all day in order to achieve that elusive flat belly! Just follow this 3-day flat belly diet plan and you will lose inches from your waist and belly!

The shopping list is included to make your preparation easy. Spend the day before you begin the 3-day flat belly diet by shopping and prepping for all your meals. I promise this will make the 3-day flat belly diet so much easier. In fact you might like to incorporate this regime at least once a month to maintain a flat and healthy tummy!

Beigedeadfood: Anything that has been processed and has had things added to it such as added salts, sweeteners, vegetables oils, sugars and other preservative or additives. These foods will cause inflammation, stress, water retention and toxic overload! Definitely not for the 3 day flat belly diet!

Here are some examples of the worst offenders:

Bread, wraps, bagels, crackers, cereals, pasta, pastry, processed and packaged foods, pizza, crisps, ice cream, milk, sweets, processed cheese, processed meats.

Aims and guidelines of the 3-day flat belly diet:

– For the entire three days you will eliminate all foods with added salt, sugar etc. You will cut out all wheat, processed dairy products and meat to reduce bloating and water retention.

– You will reduce all carbohydrate intake to around 50g per day (this is not recommended for prolonged periods). This will come mainly from your vegetables and is already factored in the menu plan.

Low starch intake will do a few things. It will encourage the body to burn it’s glycogen energy stores and it’s associated stored water. It will also ensure insulin levels are managed better to enable the body to burn fat more efficiently and discourage water retention.

– At each meal you will need to chew thoroughly. Put your knife and fork down between mouthfuls and try to take at least 20 minutes to complete each meal.

– Aim to get minimum of 12 hours fasting every night. So if your last meal is 7pm don’t eat before 7am.

– Aim to eat no later than 8pm and get to bed no later than 10.30pm.

– If you are active and/or only have a small amount of weight to lose then you can add starchy carbohydrates (such as apple, sweet potato, banana, rice, oats) post-workout/breakfast only and stick to 3-5 bites.

– Drink 1 pint of warm water with fresh lemon and ginger every morning upon rising and a further 2-3 throughout the day.

– Meditate or relax for at least 10 mins each day to manage stress and cravings. Use a phone App or MP3 to aid you if needed.

3-day flat belly diet2

The 3 day flat belly diet shopping list and cupboard staples:

– Coconut oil and spices (cayenne pepper, chili, sweet paprika, fresh chives, fresh parsley, fresh chillies)
– Olive oil
– Red wine vinegar
– Half a dozen free range eggs
– Almond or cashew nut butter
– Walnuts
– 2 avocados
– 1 packet of watercress
– Romain lettuce
– 1 pack of celery
– 1 bunch of spring onions
– 1 pack of asparagus
– 1 carrot
– 1 head of broccoli
– 1 pack of kale
– 1 head of cauliflower
– Garlic bulb
– 4 lemons and 2 limes
– Fresh ginger
– 1 fillet of salmon
– 4 free range chicken breasts
– 1 can of tuna in spring water
– 1 pack of free range turkey mince
– 1 large flat mushroom
– 1 pack of cherry tomatoes
– Red onion
– Green salad
– Fresh berries such as blueberries or strawberries
– Organic cocoa powder, chamomile tea, green tea

The 3-day flat belly diet plan menu and exercise plan:

Day 1:

1 pint of warm water with fresh lemon and ginger.

Early fasted walk, gym or yoga.

Breakfast: 3 eggs scrambled, half an avocado, watercress, and a cup of green tea.

Mid-morning snack: Celery and a tablespoon of almond or cashew nut butter.

Lunch: Tuna wrap (see recipe below) and a cup of tulsi tea.

Post lunch walk 30-60mins (to activate lymphatic system, aid digestion and reduce stress).

Evening meal: Cajun Chicken with asparagus spears, avocado, lime and chili salsa (see recipe below) and a cup of chamomile tea.

Day 2:

1 pint of warm water with fresh lemon and ginger

Early fasted walk, gym or yoga.

Breakfast: 2 soft boiled eggs with asparagus spears and a cup of green tea.

Mid-morning snack: A chopped carrot and a tablespoon of almond or cashew nut butter.

Lunch: Grilled chicken breast with a mixed cauliflower rice tabbouleh salad (see recipe below) and a cup of tulsi tea.

Post lunch walk 30-60mins (to activate lymphatic system, aid digestion and reduce stress).

Evening meal: Spicy turkey burger in a mushroom bun with guacamole (see recipe below) and a cup of chamomile tea.

Day 3:

1 pint of warm water with fresh lemon and ginger.

Early fasted walk, gym or yoga.

Breakfast: 3 egg vegetable omelette with rocket and a cup of green tea.

Mid-morning snack: Handful of fresh berries and walnuts.

Lunch: Cauliflower tabbouleh rice salad with turkey burger.

Post lunch walk 30-60mins (to activate lymphatic system, aid digestion and reduce stress).

Evening meal: Cajun chicken served with left over cauliflower rice and steamed vegetables (asparagus, broccoli, kale) and a cup of chamomile tea.

Chocolate cravings on the 3 day flat belly diet?

My favourite chocolate cravings killer is to make a delicious sugar free hot chocolate. You can make the luxury version and add coconut oil or organic butter or ghee (see recipe below).

3-day flat belly diet recipes:

My fat controlling luxury craving buster hot chocolate:


– 1 heaped tablespoon of organic 100% cocoa powder
– 1 tsp of Xylitol or Stevia to sweeten (optional)
– 1 heaped tsp of coconut oil, organic ghee or butter
– A pinch of cinnamon to taste (optional)
– 1 mug of hot water
– Add all the ingredients to a blender and blitz until thick and creamy!

Cajun chicken with avocado, lime and chili salsa (2 servings):


– 3 large free range chicken breast fillets
– 1 tablespoon sweet paprika
– Pinch of cayenne pepper
– 1 avocado, flesh cubed
– 2 tablespoons lime juice
– 1 long green chili, seeds removed, thinly sliced lengthways
– 2 tablespoons freshly snipped chives
– 1 tsp of coconut oil
– Steamed asparagus

Step 1

Cut each breast into thin escalopes, then toss in the combined paprika and cayenne to lightly coat. Set aside. Place avocado, lime, chili and chives in a bowl. Season and stir gently to combine. Set aside.

Step 2

Heat a large frypan over high heat with the oil. Cook chicken, in 2 batches, for 2 minutes each side until cooked. Stand for 3 minutes, then halve each piece on an angle. Serve chicken on green beans and avocado salsa, and drizzle with any resting juices. Reserve some chicken salsa for the other days and the asparagus for the dippy eggs.

Spicy turkey burger in a mushroom bun with avocado salsa and side salad (2-4 servings)


– 2 lb. free range turkey mince (can use lean beef if you prefer)
– 2 tablespoons tomato paste/puree
– 1-2 teaspoon chili or use freshly chopped
– 1-2 teaspoon ground cumin
– 1 large mushroom per person
– Salad
– 1 medium red onion, sliced
– 1 large tomato, sliced
– Green leaf lettuce
– Left over salsa

Step 1

Heat your grill to medium-high. Combine ground turkey, tomato paste, chili seasoning etc and mix well. Form into approx. 4-8 patties. Grill burgers, turning at least once, until cooked.

Step 2

Wash and cut the stems from the field mushrooms. Grill them for 5 or 6 minutes each side. Serve burgers open-faced on the grilled mushrooms and top with the salsa, red onion, tomato, and lettuce.

Cauliflower tabbouleh (2-4 servings)


– 1 head of cauliflower, de-stemmed and coarsely chopped
– 2 cups cherry tomatoes, halved
– 1 1/2 cups fresh parsley, chopped
– 1/2 cup coriander, chopped
– 4 stalks celery, finely chopped
– 2 spring onions, thinly sliced
– Pepper, to taste
– For the dressing
– 1/3 cup extra virgin olive oil
– 2 tbsp red wine vinegar
– 1 squeeze of lemon juice

Step 1

Place the cauliflower into a food processor and pulse until it resembles traditional rice, like a coarse meal. Place into a large bowl, scraping down the sides with a spatula.

Step 2

Add the tomatoes, parsley, coriander, celery, and spring onions into the bowl. In a separate bowl stir together the ingredients for the dressing and then pour onto the cauliflower mixture. Toss well to combine. Adjust pepper to taste. Refrigerate for 30 minutes before serving.

Tuna and avocado wraps (two servings)


– 1 can tuna
– 1/2 lime
– 1⁄2 very ripe avocado
– 1⁄4 cup green olives
– 2 tbsp diced green chillies
– 2 spring onions
– 2 large leaves of green leaf lettuce such as romaine (or your favorite green!)


Cut olives in half and dice spring onions. Mash the avocado with lime juice until it’s a creamy consistency. Add in the tuna, olives and diced green chiles to the avocado mixture.

Place one scoop of tuna salad into a large leaf of lettuce, wrap, and enjoy.

This 3-day diet plan is ideal for a quick boost to your fat loss efforts and go from flab to fab in a space of time. I wouldn’t recommend following this plan for more than 3 days at a time. You could cycle the plan and have the fourth day on a slightly higher carbohydrate intake (add in oats, brown rice, sweet potato, fruit etc) to keep hunger and stress hormones in check.

Big love, small tummies

Jill – The Fat Controller

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