It is important to have a clean diet during waist training. This will help burn and prevent belly fat, making that hourglass silhouette more pronounced.

Foods you should incorporate while waist training that are known to flatten your tummy.

• Nuts-use as a snack between meals (helps keep you full)
• Protein powder-contain amino acids that burn fat and build muscle
• Non-fat cottage cheese- a lot of protein! keeps you full longer & helps build muscle 
• Eggs- contains vitamin b12 known to metabolize fat
• Beans-low calorie and packed with fiber and protein
• Lean meats-Turkey & chicken. To cut down even more on saturated fats, opt for fish (salmon & tuna)
• Carbs-only whole grains (whole grain or 100% whole wheat) 
• Peanut butter- choose an all-natural peanut butter. Contains niacin which keeps digestive system in check and prevents belly bloat. 
• Veggies- spinach, broccoli, kale. Loaded with fiber and have only a few calories
• Unsweetened almond milk- only has 30 calories per serving!
• Avocados- healthy fat and contain a lot of filling fiber 
• Green Tea- rich in antioxidants that have been proven to speed up the metabolism

 

 Essentials: 

1. The first week you'll want to do a mini cleanse. Buy a couple boxes of green tea My favorite is by Yogi- Green Tea Blueberry Slim Life . Make a lot of green tea for the day. Fill up a pitcher and put it in the fridge to drink it throughout the day. Everyday. Replace drinking soda or juice with green tea. DON'T add sugar as this defeats its health purpose. If you're thirsty either drink this or water.This will give you energy and also help speed up your metabolism.
2. Buy a senna leaf tea -This is good for your digestive health since it works as a natural laxative. Helps "cleanse" your insides since it helps remove toxins. .You can usually find these at any grocery store even the 99cent store. Look at the ingredients and it should say senna leaf. For the first week you'll want to drink this right before you fall asleep EVERY NIGHT. Make sure your last meal was a few hours ago before drinking. The emptier your stomach the more effect it will have. This should be the last thing in your stomach before falling asleep! After the first week, drink this every other night and after the 2nd week drink this every 3 days up until a month. After a month drink once or twice a week. 
3. Buy a detox tea. My favorite is by Yogi-Detox You will want to drink this first thing in the morning on an empty stomach for the first week. After the first week, on the days you don't drink the senna leaf tea at night, you will drink the detox tea. This will help "cleanse" your body's filtration system-liver and kidneys.
4. Buy a probiotic supplement . Take as directed everyday. This will help keep your digestive tract healthy. Helps keep good bacteria in your digestive tract which ultimately assists in helping you digest your food, ward off infections, and even produces nutrients for your wellbeing. 

 

 

Meal Ideas:

I understand eating healthy is sometimes not an easy task. A lot of times just thinking about the preparation and time it takes to cook a healthy meal discourages people. Keeping this in mind I found that easy healthy recipes that don't require much preparation really keeps people consistent with eating healthy. I searched all over to find quick and healthy recipes and picked out the ones that I found worked best with our models and gave them great results. Most people don't like following a strict meal plan so here are some recipes that you can try. You can switch the recipes so you don't get tired of eating the same foods everyday. Just make sure you don't wonder off too far from these recipes. If you have your own favorite recipes that aren't listed here just make sure they are healthy, contain vegetables, and aren't frozen meals.

No Nos- try to cut down on all of these 100%

• Sugar
• Salt ( if you must keep it to a minimum) 
• Packaged foods
• Frozen foods
• Anything that has a long shelf life is usually not good for you since it has a lot of preservatives
• Soda
• Juice that isn't naturally made (stick to only drinking your green tea or water to avoid high sugar content)

Try your best to only eat fresh foods!

 

Breakfast: 

• Green smoothies- make sure to add more greens than fruits. Make your own concoction. Here is a recipe that I really like: 1 cup raspberries, medium banana, 3 cups organic baby spinach, 2 teaspoons chia seeds soaked for 20 minutes, 4 to 6 ounces of filtered water. Add all ingredients in blender and blend on high for 30 seconds or until creamy. You should try to have at least 2 green smoothies a day! Make 2 smoothies a day a goal. One for breakfast and one 3 hours after lunch would be ideal! For more yummy green smoothie recipes check out this site More Recipes They have tasty concoctions!
• Egg white omelette- Recipe Here you may add one whole egg, spinach, chicken, broccoli, onions, avocado, tomato, etc. You don't need to cook it in the oven. Use Pam or cocnut oil and cook it on the stove top if you like.
• Protein smoothie- 2 scoops of protein powder, a medium banana, rolled oats, almond milk, 1 or 2 tablespoons of natural peanut butter, can add strawberries if you like.
• Simple oatmeal-add unsweetened almond milk, a little bit of honey, and cinnamon. No sugar.
• Banana peanut butter oatmeal- Recipe Here
• Greek yogurt and fruits
• Healthy pancakes- 3/4 cup old fashioned oats, 7-9 egg whites, half a banana, splenda, 1/2 teaspoon of cinnamon, 1/2 teaspoon vanilla extract. Blend ingredients together (not too long) use coconut oil to cook them.  If you want more recipes for healthy protein pancakes check out this site Recipes Here
• Breakfast burrito- Recipe Here
• Egg spinach sandwich- Recipe Here
• Spinach and broccoli scrambled eggs- Recipe Here

Lunch:

• Crunchy Tuna Wrap: 382 calories. Why it rules: Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but without all the extra fat and cholesterol!
  1 whole-wheat wrap: 130 calories, ½ a 6oz.-can of tuna: 90 calories, ¼ cup non-fat Greek yogurt: 30 calories, ½ a celery stalk, chopped: 5 calories, 3 slices roasted red peppers: 30 calories, 1 handful of baby spinach: 5 calories, 1 squeeze of lemon juice: <1 calorie. 
• Garlic asparagus and mushroom- Recipe Here
• Turkey Wrap: 365 calories. Why it rules: Turkey is a tasty and lean source of protein. Bonus points for choosing the low-sodium kind!
  1 whole-wheat wrap: 130 calories, 3 slices deli turkey: 90 calories, 2 tablespoons hummus: 60 calories, 1 tablespoon goat cheese: 60 calories, 1 handful baby spinach: 5 calories. 
• Orange chicken and asparagus- Recipe Here
• Spicy Black Bean Burrito: 365 calories. Why it rules: Black beans are an awesome source of fiber.
  1 whole-wheat wrap: 130 calories, ¼ cup black beans: 60 calories, ¼ avocado, sliced: 60 calories, ¼ small red onion, sliced: 10 calories, 1 teaspoon hot sauce: 5 calories.
• Oregano seasoned chicken- Recipe Here
• Grilled Cheese with Tomato and Turkey: 345 calories. Why it rules: This healthier version of a grilled cheese has no butter and adds in turkey for extra protein!
  2 slices whole-wheat bread: 180 calories, 3 slices deli turkey: 90 calories, 1 slice provolone: 70 calories, 1 small spritz olive-oil spray (to grease pan panini press!): 5 calories.
• Spicy cajun chicken salad- Recipe Here
• Egg, Tomato, and Avocado Sandwich: 385 calories. Why it rules: This sandwich is leaner and green than a traditional bacon, egg, and cheese. And delicious any time of day.
  1 English muffin: 120 calories, 1 large egg, fried: 75 calories, 1 teaspoon olive oil: 40 calories, ¼ avocado, sliced: 60 calories, 2 slices tomato: 10 calories.
• BBQ chicken, cottage cheese, and avocado sandwich- Recipe Here
• Sprout n' Spinach Salad: 381 calories. Why it rules: This salad is packed with two of our favorite superfoods — spinach and avocado.
  2 cups baby spinach: 14 calories, 1/2 avocado, diced: 120 calories, 1 handful alfalfa sprouts: 5 calories, 1/2 orange bell pepper, diced: 12 calories, 1/2 carrot, grated: 30 calories, 2 tablespoons hummus mixed with 1 tablespoons olive oil: 170 calories.

Snacks:

• 2 Tomatoes sliced in half, sprinkled with feta cheese and olive oil.
• One slice of toasted whole wheat bread, spread avocado on top, then spread garlic hummus, add sliced tomatoes, and squeeze lemon juice on top.
• Apple slices with peanut/almond butter 
• Banana
• Edamame
• Tuna cucumber snacks- Recipe Here
• Light greek yogurt
• Baby carrots or celery with hummus dip
• Turkey jerky
• Avocado cottage cheese snack- Recipe Here
• Cantaloupe
• Tomato, cucumber & feta salad- Recipe Here
• Strawberries 1 c
• Raspberries 1c, with 2 tbsp plain yogurt and 1 tsp honey
• 2 egg whites with one slice whole wheat toast
• Protein shake- Recipe Here

Dinner:

• Stir-fried eggplant with tofu Recipe Here  substitute vegetable oil with olive oil or coconut oil
  
• Chicken and broccoli stir-fry Recipe Here 
• Protein shake- 2 scoops of protein powder, a medium banana, rolled oats, almond milk, 1 or 2 tablespoons of natural peanut butter, can add strawberries if you like
• Chicken breast with brussel sprouts- Recipe Here
• Honey garlic salmon- Recipe Here
• Dijon mustard salmon- Recipe Here
• Chicken with tomato sauce- Recipe Here
• Honey mustard chicken- Recipe Here
• No bread turkey burger- Recipe Here
• Asparagus and poached egg- Recipe Here
• Garlic oven baked vegetables- Recipe Here

Eating according to your body type:

Obviously not all of you girls that come to this blog will have the same body type. Different body types will require different needs in order to achieve the same final result. 

If you are already skinny with a flat belly and don't have much bum and skinny legs and you want that hourglass physique, then you will need to build your lower body. Thicker quads and a bigger bum will make your waist look smaller and give you an hourglass silhouette. You will need to have a diet rich in protein and I mean a lot of protein! This will help you build mass on your lower body while you do your strength training workouts (in the exercise blog) Pick the meals from above that have a lot of protein since this is essential for building lean muscle. You should also start drinking protein shakes twice a day. When you don't work out drink it in the morning and at night. When you do workout drink it before and after your workout. 

If you are curvy and want to slim down to really showcase that hourglass figure you will want to focus on eating a lot of vegetables/meals rich in fiber. Also, make sure to drink that green tea like your life depends on it! You should drink the green smoothies every morning and in between lunch and dinner everyday! When you eat meat with your meals, it needs to be very lean (only fish-tuna/salmon, chicken, and turkey) And if you are a big meat eater you should cut down for the first 2 weeks to one or two meals a day containing meat. You will focus on doing the high intensity cardio shown in the exercise blog. Try doing the cardio on an empty stomach to burn more fat.

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