The Flat Belly Diet
Eat fat and lose weight. That's the promise of the Flat Belly Diet.
Now for the fine print: The kind of fat matters. The plan focuses on monounsaturated fats, which you get from olive oil, nuts, and other plant foods. Fat from animal products including dairy will add more fat to your body. The body needs good fats for the heart, brain functions, and your joints but animal fat is hard for the body to process so much of it ends up stored in your fat cells.
Authors Liz Vaccariello and Cynthia Sass, MPH, RD, claim that in 32 days, you can lose up to 15 pounds and drop belly fat by following their plan:
Eat 400 calories per meal, four times per day (daily total: 1,600).
Don’t go longer than 4 hours without eating.
Eat monounsaturated fats at every meal.
Does It Work?
Any weight loss plan can help you whittle your waist. But no diet is proven to specifically target that area, and monounsaturated fats don't have any special effect on belly fat.
It's likely that if you do lose 15 pounds in 32 days, you're mostly losing water weight, which you may regain. Losing 1-2 pounds per week will take you longer to reach your goal, but you're losing actual fat. Yes, I like the diet, but keep yourself well hydrated by drinking plenty of water.
What You Can Eat and What You Can’t
First, you target bloating for four days. During that time, you can't add salt to any food and you must avoid:
Processed foods
Foods that can make you gassy, like beans, broccoli, and onions
Carbs like pasta, bananas, and bagels
You must also drink 2 liters of water mixed with ginger root, cucumber, lemon, and mint leaves, which the book calls "sassy water."
After that, you eat a Mediterranean-style diet for 4 weeks with 1,600 calories per day. The menu includes items like Greek Lemon Chicken and Pumpkin Maple Cheesecake.
Level of Effort: Medium
The diet loosens up a little after 4 days. You'll still need to eat often and include monounsaturated fats, and hit the calorie mark precisely every day.
Limitations: The first 4 days are very restrictive. After that, you must eat 400 calories every 4 hours and include monounsaturated fats with every meal. A busy or unpredictable schedule can make this challenging.
Cooking and shopping: The diet includes recipes, ideas for snacks, and tips for ordering fast food.
Packaged foods or meals? Certain brands of food are recommended, but not required.
Exercise: It's not required. But the book includes a “flat belly workout” to support the diet.
Does It Allow for Dietary Restrictions or Preferences?
Vegetarians and vegans: The plan suggests substitutions that work for these diets.
Low-salt diet: You're not supposed to add salt to anything you cook. You still need to check the label on other foods to see how much sodium they have.
Low-fat diet: This is not a low-fat diet, but the type of fat is heart-healthy. You eat monounsaturated fats at every meal, and you need to watch your portion sizes so you don't get too many calories.
What Else You Should Know
Cost: None except your groceries. Olive oil, nuts, and avocados may add to your bill. You could save by cutting back on other foods that the diet doesn't emphasize. I don’t believe the diet will cost you any extra. Processed foods are expensive and when you cut them out you will be able to afford the foods you need to buy. Remember most of us over eat more than we should. Actually, we eat twice as much as we need. That one reason we’re overweight. The other reason and this is important, Americans drink almost half our daily calories. I always tell my clients not to drink calories. Save your calories for the food.
I recommend 5 meals a day, eat every three hours and only eat about 300 or 350 calories at a meal. Now it sounds like a lot of work but in reality, most of the meals can be cold. Some of my clients never eat a hot meal and it's not important, but you have to eat healthy foods that provide nutrition. When you cut your calories all your food has to give you the maximum amount of nutrition possible. Eat some protein at every meal and don't skip meals. A meal can be half a peanut butter sandwich and a piece of fruit. The idea is to eat every three hours so you don't get hungry. If you wait until you get hungry, you'll overeat.
I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight.
Now for the fine print: The kind of fat matters. The plan focuses on monounsaturated fats, which you get from olive oil, nuts, and other plant foods. Fat from animal products including dairy will add more fat to your body. The body needs good fats for the heart, brain functions, and your joints but animal fat is hard for the body to process so much of it ends up stored in your fat cells.
Authors Liz Vaccariello and Cynthia Sass, MPH, RD, claim that in 32 days, you can lose up to 15 pounds and drop belly fat by following their plan:
Eat 400 calories per meal, four times per day (daily total: 1,600).
Don’t go longer than 4 hours without eating.
Eat monounsaturated fats at every meal.
Does It Work?
Any weight loss plan can help you whittle your waist. But no diet is proven to specifically target that area, and monounsaturated fats don't have any special effect on belly fat.
It's likely that if you do lose 15 pounds in 32 days, you're mostly losing water weight, which you may regain. Losing 1-2 pounds per week will take you longer to reach your goal, but you're losing actual fat. Yes, I like the diet, but keep yourself well hydrated by drinking plenty of water.
What You Can Eat and What You Can’t
First, you target bloating for four days. During that time, you can't add salt to any food and you must avoid:
Processed foods
Foods that can make you gassy, like beans, broccoli, and onions
Carbs like pasta, bananas, and bagels
You must also drink 2 liters of water mixed with ginger root, cucumber, lemon, and mint leaves, which the book calls "sassy water."
After that, you eat a Mediterranean-style diet for 4 weeks with 1,600 calories per day. The menu includes items like Greek Lemon Chicken and Pumpkin Maple Cheesecake.
Level of Effort: Medium
The diet loosens up a little after 4 days. You'll still need to eat often and include monounsaturated fats, and hit the calorie mark precisely every day.
Limitations: The first 4 days are very restrictive. After that, you must eat 400 calories every 4 hours and include monounsaturated fats with every meal. A busy or unpredictable schedule can make this challenging.
Cooking and shopping: The diet includes recipes, ideas for snacks, and tips for ordering fast food.
Packaged foods or meals? Certain brands of food are recommended, but not required.
Exercise: It's not required. But the book includes a “flat belly workout” to support the diet.
Does It Allow for Dietary Restrictions or Preferences?
Vegetarians and vegans: The plan suggests substitutions that work for these diets.
Low-salt diet: You're not supposed to add salt to anything you cook. You still need to check the label on other foods to see how much sodium they have.
Low-fat diet: This is not a low-fat diet, but the type of fat is heart-healthy. You eat monounsaturated fats at every meal, and you need to watch your portion sizes so you don't get too many calories.
What Else You Should Know
Cost: None except your groceries. Olive oil, nuts, and avocados may add to your bill. You could save by cutting back on other foods that the diet doesn't emphasize. I don’t believe the diet will cost you any extra. Processed foods are expensive and when you cut them out you will be able to afford the foods you need to buy. Remember most of us over eat more than we should. Actually, we eat twice as much as we need. That one reason we’re overweight. The other reason and this is important, Americans drink almost half our daily calories. I always tell my clients not to drink calories. Save your calories for the food.
I recommend 5 meals a day, eat every three hours and only eat about 300 or 350 calories at a meal. Now it sounds like a lot of work but in reality, most of the meals can be cold. Some of my clients never eat a hot meal and it's not important, but you have to eat healthy foods that provide nutrition. When you cut your calories all your food has to give you the maximum amount of nutrition possible. Eat some protein at every meal and don't skip meals. A meal can be half a peanut butter sandwich and a piece of fruit. The idea is to eat every three hours so you don't get hungry. If you wait until you get hungry, you'll overeat.
If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.
My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.
My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.
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