The Flat Belly Diet

Goal: to lose 7 kg in 32 days

Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.

The Flat Belly Diet 

The Flat Belly Diet was created by Liz Vaccariello and Cynthia Sass. The claim of the diet is that you can lose up to 7 kilos in 32 days.

On the homepage you can compare this diet with other diets.

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This diet focuses on replacing saturated fats with unsaturated fats. To be precise: to replace them with monounsaturated fats. You can find this type of fat in olive oil, nuts and other plant-based products.

First 4 days

The first 4 days of the diet aims on taking away any bloating sensation. During these first days you eat 1200 calories a day while avoiding beans, broccoli, onions, processed foods and products with carbohydrates such as pasta, bananas and bagels. Also, you are not allowed to add salt to your meals. 

You drink 2 litres of "sassy" water per day. Sassy water is water with ginger root, cucumber, lemon and mint leaves.

Remainder of the diet

After the first 4 days you switch to a Mediterranean diet. During this part of the diet, you are supposed to eat 4 meals a day. Additionally, you are not supposed to go longer that 4 hours without eating during the day.

Be aware

Consult your doctor or dietician before starting this (or any) diet, especially if you have diabetes.

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Books on the Flat belly diet

Liz Vaccariello has published several books on this diet. We've listed a selection of ad links from Amazon, Apple and Ebooks of such books for you:

This page has been checked, and warnings have been added by, Jolande, dietician. Read more here.

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  • Olive oil
  • Nuts
  • Plant-based foods

Not allowed

  • Processed foods (anything with an ingredients list)
  • Beans (first 4 days)
  • Broccoli (first 4 days)
  • Onions (first 4 days)
  • Pasta (first 4 days)
  • Bananas (first 4 days)
  • Bagels (first 4 days)
  • Salt (less)


  • Lose weight
  • Part time
  • Less carbohydrates
  • Less salt


As you see fit

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With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.

General warnings

Please take note that most diets do not have a scientific basis.

Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.

Eating disorders

If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.