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Dr. Oz details 21-Day Flat Belly Diet: His rapid weight-loss meal plan

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Dr. Oz said you can get a flat belly in just 21 days by making small dietary changes.

On the Jan. 8 episode of the Dr. Oz Show, he revealed how to activate the "skinny-gut" bacteria in your belly to enjoy rapid weight loss and blast belly fat.

Dr. Oz's guest was Liz Vaccariello, editor-in-chief of Reader's Digest. She discussed how you can melt belly fat in her book, 21-Day Tummy: The Revolutionary Diet that Soothes and Shrinks Any Belly Fast.

Vaccariello said what's missing from most diets is something called "skinny-gut" bacteria, which helps you lose weight and enhances your overall health.

When the bacteria in your gut gets out of balance, you gain weight and fuel inflammation, which causes obesity, diabetes, heart disease and other degenerative illnesses.

Vaccariello told Dr. Oz that getting enough fiber, healthy fats, and magnesium will activate the skinny-gut bacteria in your body, fueling weight loss and melting belly fat. She recommended adding the following to your diet:

1. Get enough magnesium. Dr. Oz suggested eating a tablespoon of pumpkin seeds, chia seeds or flax seeds with your breakfast. You might also add a 400 mg magnesium supplement, which feeds the skinny bacteria that promotes a flat belly.

2. Eat high-fiber fermentable carbs. Foods such as brown rice, polenta and quinoa accelerate digestion, and reduce belly fat.

3. Consume enough MUFAs (monounsaturated fatty acids). Dr. Oz said monounsaturated fatty acids are fantastic for weight loss because they reduce inflammation and actually prevent your belly from storing fat. Dr. Oz recommended olive oil, avocados, olives or dark chocolate.

4. Eat green bananas. Dr. Oz said green bananas are powerful belly-fat fighters because they contain a lot of resistant starch, which dramatically curbs hunger and makes you feel fuller, longer. He recommended eating two green bananas a week.

Dr. Oz shared his green-banana smoothie recipe:

5. Ginger and maple elixir. Vaccariello said ginger promotes a healthy balance of gut bacteria and reduces inflammation, so sip this elixir throughout the day to achieve a flat belly.

Directions: Steep six thin slices of peeled ginger in three cups of hot water and add two teaspoons of maple syrup.

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