The Flat Belly Diet from Prevention magazine is a 32-day weight-loss program that promises to help you lose weight from your stomach. You eat three 300- to 400-calorie meals each day, with an emphasis on monounsaturated fats because the diet claims that these fats help you lose belly fat. The five Flat Belly Diet foods are rich in monounsaturated fats, and you should include a serving of one of these foods at each of your meals
Oils
Oils that you can have include canola, flaxseed, olive, peanut, sesame and soybean oil. The Flat Belly Diet serving size to have at a meal is 1 tablespoon. You can have oil in stir-fries, in pesto or salad dressing, on pizza or grilled foods, in soups or with pasta. Coconut oil is not among the top foods on the Flat Belly Diet because a serving provides 11 grams saturated fat and only 1 g monounsaturated fat.
Nuts and Seeds
Nuts, peanuts and seeds are interchangeable as the second food on the Flat Belly Diet list, and a serving is 2 tablespoons. Possibilities include hazelnuts, Brazil nuts, pecans, pine nuts, almonds and sunflower seeds, as well as nut and seed butters, such as cashew butter, peanut butter or tahini, or sesame seed paste. You can eat them for snacks, as toppings, in sandwiches or with fruit, and the Flat Belly Diet suggests a Vietnamese beef salad with peanuts for a meal with nuts or seeds.
Olives and Avocados
Two of the foods on the Flat Belly Diet are olives and avocados. You can have black or green olives or olive tapenade for a snack or pizza, crackers or sandwiches. Ideas for using Florida or Hass avocados are in salads, or in recipes such as chicken with citrus avocado salsa. The serving size on the Flat Belly Diet is 10 olives, 2 tablespoons of olive tapenade or one-quarter of an avocado, and these portions each provide about 5 g monounsaturated fats..
Chocolate
Chocolate provides monounsaturated fats, with about 5 g per serving of unsweetened baking chocolate. On the Flat Belly Diet, you can eat dark or semisweet chocolate in any form, such as in chips or bars, and the diet provides recipes for chocolate pudding and for popcorn with chocolate. The serving size for the Flat Belly Diet is one-quarter of a cup. However, eat it in moderation because of its high amount of unhealthy saturated fat, with about 8 g per quarter cup of semisweet chips, according to the national nutrient database from the U.S. Department of Agriculture. This is about 50 percent of the daily value for saturated fat.
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