7 Day flat belly diet plan

Here is an exclusive plan to help you shape up ...

Celebrity trainer James Duigan's Clean & Lean diet plan can help you lose all the unwanted flab. The diet involves cutting 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, preferably organic vegetables.

James says, "My diet works on the principle that your body's natural state is lean and fit, not sluggish and fat. But processed foods and drinks and excess sugar pollute the body, causing fat to cling to the hips, thighs, bum and tummy. However, as soon as you stop doing the wrong thing, your body responds very quickly, and you'll get lean fast. But you have to believe you can do it. It doesn't matter how often you have failed in the past. What matters now is focusing on what you want and taking action."

Food rules Make these changes to your diet to lose weight and get a flat tummy fast!

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

2 But allow yourself a weekly cheat meal. Once a week, enjoy an indulgent meal of whatever you fancy, from creamy pasta to a slice of chocolate cake with cream. As ong as you're eating clean, healthy food the rest of the time, an occasional high-fat treat actually speeds up your metabolism.

3 Take fish oil supplements: They burn fat and supply essential fatty acids.

4 Always have breakfast: Eat within one hour of waking up. If you don't have time for a proper breakfast, just grab a piece of fruit and a few nuts.

5 Don't eat after 8pm: Eating a large meal in the evening when your body is slowing down or sleeping is a bad idea for your digestion and weight.

Five food swaps for flat Abs

Bad croissants: Full of fat, sugar and no goodness Milk Most non-organic milk is filled with hormones Standard yoghurt Most are full of sugar Margarine Full of chemicals Beer High sugar and calories

Better wholemeal bread: Fibre is good for digestion Organic milk It's chemical-free Organic yoghurt It's free from pesticides Olive oil spread Full of essential fatty acids Organic cider Less alcohol and calories.

Best spelt bread: No tummy-bloating gluten

Organic almond milk: Doesn't contain lactose that can cause bloating Organic full-fat yoghurt Makes you feel full and is less sugary than low-fat options Organic butter Natural and additive free Good red wine Grape skin contains resveratrol, a great antioxidant

Tummy toning moves
James Duigan says, "Exercise smarter, not harder. So, if you are trying to lose weight, don't go mad with exercise — get more out of less." These moves can help you get a flatter tummy as they reduce levels of stress hormones in the body, which encourage fat around your middle.

Breathing squat

- Go slow and low and repeat 10 times

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

- Inhale through the nose, then lower your bottom down as far as is still comfortable while exhaling l Pause for a few seconds, then inhale as you come up

Energy push Great for digestion — breathe slowly and repeat 20 times

- Take a comfortable stance with feet shoulder width apart, arms in front of you, palms facing down

- Inhale and pull hands back towards your shoulders

- Exhale, pushing your arms back out to starting position Leg tuck Great for lower abs — repeat 10 times

- Lie back, feet on floor, knees bent l Inhale then bring knees into your chest as you exhale

- Inhale again as you return your feet to the floor

Your food plan
Stick to this eating plan for two weeks to start your weight loss. It's best to begin on a weekend, when you have more time to get everything ready. Plus, you won't feel so stressed or rushed, which means you'll be less likely to succumb to a mid-afternoon chocolate bar.

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

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

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

Mid-afternoon snack: 100g turkey breast with ¼ cucumber, sliced

Dinner: 100g grilled chicken breast with steamed broccoli

Day 2 Breakfast: Baked chicken breast with a handful of stir-fried kale

Mid-morning snack: 100g turkey breast and ½ green pepper, sliced

Lunch: Baked haddock fillet with mixed green salad, with ½ tbsp olive oil

Mid-afternoon snack: 100g turkey breast with 75g steamed broccoli

Dinner: One salmon steak with chopped dill and steamed green beans

Day 3 Breakfast: 100g smoked salmon, plus spinach

Mid-morning snack: 100g chicken breast with ½ yellow pepper, sliced

Lunch: One grilled chicken breast with garden salad and ½ tbsp olive oil

Mid-afternoon snack: 100g turkey slices with ¼ avocado

Dinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach

Day 4 Breakfast: Scrambled eggs (one whole, two whites), tomatoes, green beans

Mid-morning snack: 100g turkey slices with ¼ cucumber, sliced

Lunch: Baked cod fillet with salad, tomato, spinach and ½ tbsp olive oil

Mid-afternoon snack: 100g chicken breast with ½ grilled courgette

Dinner: 100g chicken breast stir-fry made with ½ tsp oil and green veg

Day 5 Breakfast: 200g turkey breast with ¼ avocado and ¼ cucumber, sliced

Mid-morning snack: Two hard-boiled eggs with ½ red pepper, sliced

Lunch: 150g grilled prawns with a green salad and tomatoes, ½ tbsp olive oil

Mid-afternoon snack: 100g turkey breast with five almonds

Dinner: 100g chicken breast with steamed broccoli

Day 6 Breakfast: One grilled haddock fillet with roasted peppers and courgettes

Mid-morning snack: 100g chicken with one tomato, sliced

Lunch: 150g turkey with green salad, steamed broccoli and ½ tbsp olive oil

Mid-afternoon snack: 100g chicken with five pecan nuts

Dinner: 150g-200g steak served with steamed green beans and broccoli

Day 7 Breakfast: Three-egg-white omelette, grilled tomatoes and steamed spinach

Mid-morning snack: 100g turkey with five Brazil nuts

Lunch: 150g chicken breast with steamed asparagus and green salad

Mid-afternoon snack: 100g turkey with ¼ cucumber, sliced

Dinner: Grilled, skinless duck breast with steamed oriental greens or broccoli