Waist Training Diet: Your Ultimate Meal Plan & Guide (Nutrition)

Fat diets can lack nutrition, and of course, let’s admit it, we may wish to starve ourselves just to achieve weight loss. But is this really the best way to go? What about when you’re waist training? There are lots of routines to follow that aren’t harmful to your health. Let’s craft your body shape!

How Important Is A Diet For Waist Training?

Waist training will just be put to waste if you don’t consume the right foods to help you get that sexy hourglass figure. That’s why it’s often said that “abs are made in the kitchen.” Losing weight won’t happen overnight. In the same way, you won’t slim that tummy with waist training if you don’t discipline yourself in terms of the foods you eat. 

So, what can you do? Time to take a break from processed foods, alcohol, sugar, gluten, dairy, and the like. However, remind yourself not to overdo it.

Starving yourself is never the answer to losing weight, so simply try to control your portions instead when you decide to have a ‘cheat day’. Add exercise to your routine to burn those calories away. Also, during your idle time, consistently wear your waist trainer, even while eating, as this helps to suppress your appetite, thus giving you the feeling of a full stomach. It’s like reminding you not to eat too much in one sitting. Sounds awesome, right?

What To Eat When Waist Training

Now, the question is... what should you eat when you’re waist training, whether you’re currently wearing your waist trainer or not? The simple truth is... you can eat lots of types of food (except, of course, those we mentioned earlier such as processed foods, alcohol, sugar, gluten, dairy, and the like).

For example, if you’re eating a salad, make sure you’re not putting too much dressing into it. What’s most recommended instead is tossing it with some olive oil. This has monounsaturated fat that helps lower heart risk. It’s also good for your blood vessels to avoid blood clots.

Since we are all unique individuals, our bodies need different amounts of nutrients. Consider also your body mass index (BMI). While limiting the calories and carbohydrates that you eat, don’t forget that your food should also contain vitamins, minerals, and healthy fats. Yes, you still need fats to cut belly fat!

Vitamin A And C Food


Essentially, vitamin A and C are some of the most sought-after in foods. Did you know that these help with your immune system, bone health, eyesight, and so much more? While we mentioned that there are no best recommended food diets to follow, make sure that when you do decide on your food, it contains plenty of vitamins.

First of all, what is vitamin A? Where can we get it?

Vitamin A is important for maintaining good eyesight. It stimulates the production and activity of white blood cells and regulates cell growth. It also helps when it comes to the overall health of your bones. And did you also know that vitamin A can indirectly help with bloating? It helps maintain your entire gastrointestinal tract, which is important for digestion and preventing discomfort related to gas and bloating.

Vitamin A is present in both animal and plant foods. It comes in two different forms: preformed vitamin A and provitamin A, both of which are important for the human diet:

    • Preformed vitamin A is found in animal foods, fortified foods, and vitamin supplements.
Provitamin A or carotenoids are found in plant products.
Foods That Contain Vitamin A
  • Leafy green vegetables like kale, spinach, and broccoli, as well as orange and yellow vegetables like carrots, sweet potatoes, pumpkin, and summer squash.
  • Tomatoes
  • Red bell peppers
  • Cantaloupe
  • Mango
  • Beef liver
  • Fish oils
  • Milk
  • Eggs
  • Cheese
  • Fortified foods

Now, how about vitamin C? This is also known as ascorbic acid, an antioxidant that’s important for your skin, bones, and connective tissues. It protects from the damage caused by free radicals and is also essential for your immune system.

Foods That Contain Vitamin C

  • Citrus fruits - orange, grapefruit, and kiwifruit. Their juices are rich in vitamin C, too!
  • Vegetables - red and green peppers, tomatoes, broccoli, cantaloupe, strawberries, and baked potatoes.
Other foods and beverages. If you aren’t sure, you can always check the product labels. Alternatively, as mentioned earlier, it’s just a click away. Pull it up from the internet to get the breakdown of its nutrients.

High Potassium Food

While vitamins A and C are important factors to consider for your food choices, don’t forget to add potassium to your list! This is a great debloating agent that will help to make your waist training journey easier.

Potassium is perhaps the most overlooked mineral. Many people likely don’t get enough potassium in their diet, as this is an underrated and underestimated mineral.

Foods That Are Rich In Potassium

  • Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit, cooked spinach
  • Cooked broccoli
  • Potatoes
  • Sweet potatoes
  • Mushrooms
  • Peas
  • Cucumbers
  • Zucchini
  • Pumpkins
  • Leafy greens

Fruit juice:

  • Orange juice
  • Tomato juice
  • Prune juice
  • Apricot juice
  • Grapefruit juice


  • Tuna
  • Halibut
  • Cod
  • Trout
  • Rockfish

Some beans or legumes:

  • Lima beans
  • Pinto beans
  • Kidney beans
  • Soybeans
  • Lentils

Other foods:

  • Salt substitutes
  • Molasses
  • Nuts
  • Meat and poultry
  • Brown and wild rice
  • Bran cereal
  • Whole-wheat bread and pasta

Lots Of Fiber

Let’s now look into dietary fiber. Fiber isn’t digested by your body, but the good news is that you’ll still shed pounds even if you increase your fiber intake.

Fiber comes in two varieties: insoluble and soluble.

Soluble fiber absorbs water while insoluble fiber doesn’t. Soluble fiber food is found in oatmeal, nuts, beans, apples, and blueberries, while insoluble fiber food is found in skins of fruit, seeds, brown rice, and whole-wheat bread.

Low-Carb, Whole-Food

You’re in for a great surprise once you switch to a low-carb, whole-food diet! Imagine getting rid of starches, sugars, and processed foods. These are some of the major contributors to obesity. Focus your attention more on foods like vegetables, meat (avoid the red ones), fish, eggs, fruits, and nuts.

Is non-fat milk low-carb? Nope. If you need a substitute for dairy, you can always switch to coconut milk, oat milk, or soy milk (just be sure it doesn’t have sugar in it).

When you switch to a low-carb, whole-food diet, waist training is a lot easier and will give you the best results!


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