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

When it comes to diet, choosing healthy options are just a few clicks away - there are plenty of guidelines that you can follow all over the internet. Some people also like to mimic their favorite celebrities when it comes to dieting, which can sometimes be harmful. A diet is an important aspect of belly slimming.

Fad 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?

One of the most important things to consider first when waist training is choosing the waist trainer (not to be confused with a corset). The correct type needed to achieve a slimmer waist and smaller clothing size plays a major role in waist training. There are easy steps that you can follow in order to correctly measure yourself through this video. You can also check your size on this size chart.

Now, of course, 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 - according to Insider.com, this kind of clean eating may be dangerous for your mental health. It may also trigger an eating disorder when not done right.

According to nutritionists and eating disorder experts, there are no specific ways to define “clean eating”. Some simply choose to eat more nutritious foods like legumes, lean proteins, unrefined whole grains, or anything organic. Since most find these to be the healthiest options, we tend to associate them as the good ones, and the processed foods, alcohol, sugar, gluten, and dairy as the bad ones. So, when there are social gatherings, we tend to avoid this kind of situation because of the fear or guilt that could result from binge eating. The situation is so familiar, you might just know you will cave in!

Remember to keep a good balance with “clean eating.” 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?


Over 250 Glowing Reviews!

Sculpt Your Body with our Waist Trainers

We help women shed that stubborn belly fat by using body contouring garments that help support and shape the waistline so you can look fabulous and feel confident!

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.

However, there is no particular diet that’s best to follow. 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

Source: https://www.webmd.com/diet/foods-rich-in-potassium#1

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!

Good Waist Training Eating Habits (For Weight Loss And More)

Going back to what we mentioned earlier, there are no best diets to follow. What works for you may not work for someone else. Some may go for a trial and error approach to see what will work best for their routine. That’s why it’s also important to form habits that you can follow to avoid falling off the wagon.

Waist training diet tips:

  • Frequent but small meals
  • Drink plenty of water
  • Eat slowly and chew well
  • Wear your waist trainer while you eat

Habit #1: Have Frequent But Small Meals

Ever seen someone who eats plenty in just one sitting and then nothing else for the rest of the day, then claim this is their diet? Well, experts have already warned about doing crash diets. We know it won’t end well. Plus, you’ll just end up binge eating.

So, what’s the best thing to do? To help curb your cravings, eat frequently but control your portions. Just make sure it’s not the foods that we can consider the bad ones. Otherwise, you’ll just keep gaining weight.

Habit #2: Drink Plenty Of Water

The human body is said to be composed of 70% water. But are you drinking enough? Water is important for our health and also has many benefits, especially for weight loss. It’s calorie-free, helps you burn more calories, is a great aid for energy, and also suppresses your appetite, especially when consumed before meals!

So, the next time you feel a craving for sweets and calories, drink up!

Habit #3: Eat Slowly And Chew Well

You may have heard this already, but good digestion starts in the mouth. Experts recommend that you chew around 32 times before swallowing. Slowing down your eating helps to break down your food, so that by the time you swallow it, the texture is already lost.

Habit #4: Wear Your Waist Trainer While You Eat

Your waist trainer is one of the keys to losing weight. Yes, you read that right! The compression it provides your stomach prohibits you from eating too much. It’s like a body alarm to let you know to only eat when you’re hungry, not when you’re bored.

What To Avoid When Dieting

But wait! There’s more! Just when you thought we were done with waist training habits and diet, we still have foods to avoid. Whether you’re waist training or not, there are certain foods or habits that you need to get rid of. The last thing you want is any unnecessary discomfort like constipation, heartburn, or back pain. So, let’s dive in and see what we can find.


We all know how bad smoking is and the overall effects it can have on the body. The compression level of a waist trainer will require you to have good breathing, so if you’re a smoker, waist training will definitely not work well for you.

In a recent study published in Cancer Causes & Control, it was found that smoking is associated with increased waist circumference. Sounds silly? It’s not.

If you’re smoking now, it’s time to quit. There are hotlines and websites that you can contact to start quitting like 1-800-QUIT-NOW (1-800-784-8669) or www.smokefree.gov. Nicotine replacement medicines are also available to help with the process, such as nicotine chewing gum or lozenges, nicotine patches, and nicotine sprays.

However, remember that none of these processes will work unless you put your mind and your heart into quitting smoking. Make a promise statement for yourself and start from that.

Alcohol Or Soft Drinks

Alcohol is probably one of the most present drinks in social gatherings, as well as the most drunk beverage when someone is stressed or anxious. But while this may help to relieve your emotional distress, it also adds inches to your waist, not to mention ballooning your stomach area. Alcohol is high in calories and will definitely not aid in weight loss.

If you still want to drink alcohol, red wine is probably the best choice, as it may help decrease the risk of heart disease.

Be sure to likewise steer clear of soda. The sugar content of this is truly scary for your health. Even if it says diet soda or zero-calorie, don’t be fooled - just because it says calorie-free doesn’t mean it’s consequence-free. When you feel a craving for soda, drink water instead.

High-Sodium Foods

We all want a tasty dish sometimes; we can’t deny that. But if it’s too tasty, you know the salt content is likely very high. Processed foods and fast foods are the best examples of this, hence the percentage of obesity worldwide. Studies show that the average American eats five or more teaspoons of salt each day! Crazy, isn't it?

Since we can’t 100% avoid sodium consumption, switching to a low-sodium diet is recommended.

  • Cut down on salt. If you need to put some into your food, just a pinch will do the job.
  • Avoid fast foods at all costs. Their food preparation means adding a lot of salt to extend preservation time.
  • Prepare your own food at home and cook it yourself. You’ll know exactly what ingredients you put into your food and can say with confidence that it’s safe to eat.

Sugar Consumption

You should know by now the lasting effects of sugar pm your body. So, yes, it’s bad. Sugar is present in every type of food. It’s a kind of carbohydrate that you also need for energy. However, remember that too much consumption of sugar can lead to weight gain.

Honestly, it’s mental torture to stop yourself from eating sweets, but remember that consuming sugar will make you gain weight faster than eating fat. Yup! Just try to gradually remove sugar from your food to make things a little easier on yourself.

Should You Eat With A Waist Trainer On?

This probably is the most asked question when waist training, to which the answer is YES. It’s highly recommended that you wear your waist trainer for 8 hours straight (except if you’re only just starting out), including when eating meals.

Why is that?

The waist trainer acts like a natural appetite suppressant when worn. Basically, it helps you lose weight. You’re practicing eating less and slowly. Chew more before swallowing. You become more aware of the food you intake because of the compression of the waist trainer.

Are Probiotics Good For Waist Training?

Probiotics are live bacteria and yeast which can help with bacterial balance. They live in your body, but don’t freak out! These are good bacteria and are helpful for your digestive system. So, yes, probiotics are definitely a good match for waist training.

When you have probiotics in your body, everything just works really well. You wake up with no issues. You don’t feel anxious. The food that you eat is properly digested.

Some of us learn how to build our muscles from the outside and often take for granted what’s on the inside. We sometimes feel bloating or indigestion because we don’t know what goes on inside our bodies. We eat food and take antibiotics that destroy the good guys inside. So, what can we do? This is where probiotics come into the picture.

Where Can You Get Probiotics?

Take supplements that have probiotics in them. Eat fermented foods like yogurt, pickles, or kimchi. There are also fermented drinks available like kombucha.


Over 250 Glowing Reviews!

Sculpt Your Body with our Waist Trainers

We help women shed that stubborn belly fat by using body contouring garments that help support and shape the waistline so you can look fabulous and feel confident!

Summary - What Makes A Good Waist Training Diet?

A good waist training diet will depend on how much you’re willing to change your current lifestyle. Get rid of foods that are high in sugar and sodium and drinks that are carbonated like soda and alcohol.

Incorporating vitamins and minerals in your diet are also essential to support your health. Adding more fiber-rich foods and potassium will be a great aid while waist training. And don’t forget to go low-carb - the effects will be amazing to see.

Create waist training habits that you can follow so you don’t lose track on your waist training journey. Avoid foods that can slow down your results.

More importantly, watch the food that you eat. Cook and prepare it yourself instead of buying it outside your house.

Bonus! What I Eat In A Day For Waist Training

Let’s dive into some examples of what you can eat in a day. Maybe you can add a cheat day once a week or so, but don’t overindulge. You can watch this video to get an idea of what foods you can prepare for your diet.

Here’s to the perfect waistline! Combine a perfect diet with regular exercise and you’ll be on your way!

Back to blog