Posts Tagged ‘Diet Plan’

Flat Belly Foods…There are Five…Count ‘Em

Monday, March 22nd, 2010

Check out the 5 foods you should never eat…

According to Prevention Magazine and Web M.D. there are 5 food groups that fall into the category, “Flat Belly Foods” that will help you lose belly fat.

One serving of these foods, each packed with monounsaturated fatty acids, at each meal will help reduce excess weight in your mid-section and protect you from various diseases.

Nuts and seeds, olives, avocado, dark chocolate, and healthy oils (olive oil, safflower oil, and sunflower oil to name a few) are all included on their belly fat busting list. Make an effort to include these foods in your daily diet plan…I know dark chocolate won’t be hard for me to add!

Serving Sizes:
Olives =10 large
Dark Chocolate = ¼ cup
Avocado = ¼ cup
Healthy Oils = 1 tablespoon
Nuts & Seeds = 2 tablespoons

Try My Favorite Guacamole Recipe:

4 ripe avocados—peeled
2 tablespoons lemon juice
¼ cup finely chopped onion
1 clove crushed garlic
1 finely chopped tomato
¼ tsp ground cumin
hot pepper sauce (to taste)

Directions:
Use a fork to mash the avocado. Mix in lemon juice and garlic. Add the other ingredients and stir together. Garnish with cilantro if desired. Enjoy with lettuce and fresh tomato slices.

Here is an article I wrote about flat belly foods which was published on EzineArticles.com

Is there really such a thing? Is there a wonder food that will melt fat away? I think using the word “melt” might be a tad bit over zealous, but Prevention Magazine and Web M.D. have identified five categories of foods that will help you whittle your waistline.

Liz Vaccariello, Editor-in-Chief of Prevention Magazine and Cynthia Sass, the co-authors of the Flat Belly Diet, have coined the term MUFA, an acronym that stands for monounsaturated fatty acids, which the flat belly foods all contain. MUFA’s, healthy dietary fats, are vital for bodily function, and protect the body from various diseases.

The five categories include: avocados, nuts and seeds, healthy oils, olives, and dark chocolate. (Definitely my favorite!) Try to include several servings of these food items at every meal to help lose belly fat.

Serving Sizes:

Dark Chocolate = 1/4 cup
Olives =10 large
Healthy Oils = 1 tablespoon
Nuts & Seeds = 2 tablespoons
Avocado = 1/4 cup

Fitness Magazine has identified ten foods that they claim are the key to flat abs. These foods all contain fiber to rid you of belly bloat, antioxidants, and protein, all of which encourage a properly functioning metabolism.

Do you want a smooth, sexy belly? If so, you need to change your diet and add the following foods to your daily diet…

1. Almonds…Yup, you’re right, they fall into the MUFA category. Almonds contain protein, fiber, vitamin E, and magnesium.

2. Eggs…Sometimes referred to as the perfect protein, add eggs to your diet, unless you have high cholesterol, if so, check with your doctor first.

3. Soy…Yes, I said soy, to some this might sound like a foreign concept, but soybeans area a fantastic source of fiber and antioxidants. Try something new…head to your local Japanese restaurant and order a plate of edamame, boiled baby soybeans, and you will become hooked immediately. Tofu and soy milk are other delicious options.

4. Apples…Remember the old adage, “An apple a day keeps the doctor away”? It seems to be true. Apples are high in fiber and water, both of which make you feel satisfied and full. The majority of an apple’s antioxidants come from flavonoids, known to reduce certain cancers, keep the heart healthy, and lower cholesterol levels.

5. Berries…Brimming with fiber and high in antioxidants, berries can be eaten plain, sprinkled on top of whole-grain cereal, or as a topping for your favorite yogurt.

6. Greens…Low calorie, high in fiber, and a good source of calcium-try to add three servings a day. Chinese kale, a wide variety of lettuces, spinach, arugula, and collard greens will add interest and variety to your salads and side dishes.

7. Yogurt…This one surprised me. A research study published by the International Journal of Obesity, claims that people who get their calcium from yogurt lose more weight in their bellies than people who get their calcium from other sources. Consumption of yogurt aids digestion and reduces the incidence of bloating, gas, and constipation.

8. Vegetable Soup: Eating a bowl of vegetable soup is a low-calorie way to fill up and get your veggies in for the day!

9. Salmon …Add this healthy fish filled with omega-3 fatty acids to your diet regime.

10. Quinoa…Pronounced KEEN-wah, contains five grams of fiber and eleven grams of protein per half cup. I don’t know much about this whole grain but I am looking forward to trying it!

Fiber, MUFA’s, omega-3 fatty acids, protein, antioxidants-wow, have you noticed yet? Flat Belly foods are healthy foods. Make smart choices, avoid high fat, high sugar, processed foods, add exercise to the mix; and your belly will look flat, sexy, and fabulous!

From Flat Belly Foods to Lose Belly Fat

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Does the Flat Belly Diet Really Work?

Thursday, January 21st, 2010

The Flat Belly Diet… Does it work? That’s what you want to know, right? There are nine Flat Belly Success Stories sprinkled throughout the book. The pictures are fantastic and the measurement results and weight loss—impressive.

Are you feeling a bit cynical? Are you thinking something like, “Well, of course they’re going to show success stories in the book…they’re trying to sell the book!” I found a doctor that wrote a review about the Flat Belly Diet, and he feels the whole thing is a scam. I think it’s important to look at all sides of an issue. But here’s the deal. Check out his site, read what he has to say, and come back here and we’ll talk.

Deal? Okay…don’t stay over there too long! The Flat Belly Diet is a Scam!
Hey, you kept your promise and came back…thanks!

After reading Dr. Zimney’s review, I get the overwhelming feeling that he hasn’t even read the book. I have a problem with that. Remember when the Harry Potter craze started and a small group of people declared that the book was the work of the devil? They declared their feelings to the world without even cracking open the book. Hmm?

The Dr’s Review and My Thoughts:

~I think using the word “scam” is a pretty strong word, if you haven’t read the book. He states that the book costs $31.95…I paid $25.95. I just checked the price on Amazon.com…$15.57. He used the word outrageous to describe paying for a diet plan. When I last checked, Weight Watchers & Jenny Craig charge fees for their services too, and their costs are much higher than $31.95!

~He seems to think that in order to do the program, you must subscribe to the online program…that’s simply not true.

~ “There is a huge marketing effort behind the book including a slick website and countless interviews and TV appearances by the authors.” I absolutely agree with this statement, but this is how new products are typically introduced. Right? Authors typically make their rounds on all the talk shows.

~ He doesn’t like that one of the authors stated the following on the Rachel Ray show, “We found the cure for belly fat! MUFAs are the antidote to belly fat.” I’m not sure if they found a “cure” but research does support that consuming MUFA’s daily are good for your health.

~Dr. Z feels the authors are contradicting themselves with their exercise statements. The book says, exercise is not mandatory, but highly recommended and they do make the statement, “Not a single crunch required.” Doing endless crunches doesn’t burn fat…cardio exercises burn fat. Not sure where the contradiction is.

~Dr. Zimney calls the Flat Belly Diet one of calorie restriction. Quite frankly, isn’t calorie reduction the basic premise behind all weight loss programs? What makes this program a bit different is that each meal is bundled into 400 calorie recipes or suggestions for food choices. (each 400 calorie meal contains a MUFA serving)

I think you get the picture, so I’m not going to take the time to argue each of his points. Because this next quote pretty much sums up what he thinks about the authors and their book…

“Pay particular attention to the authors of the book. Both young, thin, vibrant – probably never dieted a day in their lives. There used to be an expression “Would you by a used car from this salesman?” because he looked so obviously like a con man. Well would you by a diet program from these women who don’t know anything about the real world of dieting?”

Wow! That’s a pretty bold statement, don’t you think? FYI: The author, Liz Vaccariello is the 40 year-old mother of identical twins, whom entered this world through Caesarean section.

Oh, and I want you to know what you can find in Chapter XI, Your Guide to Day 33 and Beyond., in case you were curious. Yup, you guessed it…like a proud parent, Liz sets you free in this last chapter with loads of advice about how to maintain your loss, or how to keep going to lose more belly fat.

Flat Belly Solution (Chapters 1-3) | (Chapters 4-5) | (Chapters 6-7) | (Chapter 8) |

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The Flat Belly Diet The “Write Way” to Lose Weight!

Wednesday, January 20th, 2010

Flat Belly Diet: Chapter IX, The Four-Week Plan: Journal.“Do I Really Need to Keep a Food Journal? I Don’t Have Time and Other Various Excuses.” That’s what I would have called this chapter…if the authors had asked me! The answer is simple,yes, you really should get into the habit of keeping a food journal.

I recently read an article in the American Journal of Preventive Medicine (August edition), that highlighted the many reasons why keeping a food diary is one of the key factors of success in reaching weight loss goals. Why does it work so well? It begins by taking ownership of what you eat, and an overall awareness of food. (calories, fat, etc.)

If you don’t write down what you eat over the course of the typical day, you will forget what you’ve consumed by the end of the day, and probably overeat. The best advice comes from a well-circulated quote that I’m sure you’ve heard before…

“If You Bite It—Write It!”

Last Summer I began to keeping a food journal, and admittedly, in the beginning it was a bit difficult. I started out by simply writing down what I ate. I didn’t analyze what I ate…I just jotted down what passed through my lips.

As I began to get used to keeping notes about my food consumption, I began to track my calories, fat grams, and the percentage of fat grams out of my total calories consumed. I also began to write down my daily exercise and water intake as well. During the first 2 months of keeping the journal, I lost 16 pounds.

Okay, back to Chapter X…it contains an actual food journal for you to complete during your first 28 days of the Flat Belly Diet. Each day also has a reflection question to boost your confidence.

As with any other behavior you are trying to change, you need to reflect on your progress or in some cases lack of progress. I highly recommend you go back and re-read your journal every few days.

“What Should I Look For?”

I’m glad you asked…begin by looking for trends. Do certain foods, emotions, or situations cause problems for you? Take note of when you start to see changes…good and bad. Make changes as you see that you need to!

Flat Belly Diet (Chapters 1-3)

~The Mind-Belly Connection & Belly Bloat (Chapters 4-5)
~(Chapters 6-7) Keep Reading About the Flat Belly Diet
~The Four-Week Plan: Recipes (Chapters 8)
~(Chapter 10) Boost Your Metabolism! Exercise!
Does the Flat Belly Diet Really work?

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Flat Belly Diet

Monday, January 18th, 2010

Target Belly Fat …Ready, Aim, Fire!

Ahhh, did you ever think we would get here? Chapter VI—The Flat Belly Diet Rules. It’s time to lose belly fat. If you think this is just another diet, you couldn’t be more wrong. Most people think of a diet as something that’s painful, with a long list of forbidden foods, agonizing exercise—in short—HELL!

Cynthia and Liz look at the word diet in a totally different light. Inspired by the National Institutes of Health, which defines diet as “what a person eats and drinks, a type of eating plan,” they have created a “diet plan” that is backed by research, offers a variety of delicious food choices, and most importantly promises to target stubborn fat…belly fat!

There are three, just three, Flat Belly Rules to follow:
1. You eat 400 calories per meal
2. Never go longer than 4 hours without eating.
3. Consume a MUFA with every meal

After the rules are completely explained, the authors included a handy-dandy MUFA serving chart. I’m going to make a Xerox copy of this page and keep it on my refrigerator.

“Okay, I think I’m following you…but what’s a MUFA?”

Oh, sorry….that’s important. I can’t believe I didn’t tell you that yet. Isn’t MUFA a cute little word? Pronounced “MOO-Fa”.

Say it with me…MUFA!

It’s an acronym and it stands for monounsaturated fatty acid, which is a “good” fat, known for its disease fighting qualities.

There are 5 MUFA categories also known as Flat Belly Foods:
1. oils (the healthy ones: safflower oil, canola oil, olive oil…just to name a few)
2. olives
3. nuts and seeds (FYI: Macadamia nuts provide the most MUFA in its category)
4. dark chocolate
5. avocados

Let’s keep moving…Chapter VII, The Four-Week Plan: Quick-And-Easy Meals.The beauty of the Flat Belly Diet is…choices, lots and lots of choices. True, you have to follow the three basic rules as outlined in the past chapter, but as far as the individual meals, they are all mix-and-match.

This chapter offers quick meals that are organized into the following categories: breakfast, lunch, dinner, and snacks. The snack category offers so many delicious ideas and is broken into sections as well: sweet, savory, “grab & go”, and smoothies. (These look great!)

The last part of this chapter includes three great charts: meal replacement bars, frozen meals, and fast food. These charts show how you can adapt the “diet” plan and work these food items into your eating plan. Yeah!

Flat Belly Diet (Chapters 6-7)–> (Chapters 1-3)

~Stress and Belly Fat…Learn how to combat it & read about the Four-Day Anti-Bloat Jumpstart Plan (Chapters 4-5)
~(Chapter 8) Loaded with yummy-sounding recipes!
~(Chapter 9) All the “Write Stuff” Journaling for Weight Loss!
~(Chapter 10) Research-Based Exercise Does the Flat Belly Diet Really Work?

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Flat Belly Diet Book Review:

Saturday, January 16th, 2010

Is it the Best Way to Lose Belly Fat?

Flat Belly Diet Book Review:

Have you seen it yet? The canary yellow book cover that yells out to you, “Flat Belly Diet is about Food & Attitude. Period. (Not a Single Crunch Required)”

The message is sure to grab your attention when you are perusing the aisles of your local book store, but the big question is, does the diet work?

The authors make the claim, “The lean, healthy body you want is within, your grasp. And the Flat Belly Diet is the answer.”

“Okay, so who are the authors? I’ve never heard of them before.” (That’s what you were probably wondering, so I asked it for you!)The diet book was co- written by Prevention Magazine’s vice president and editor-in-chief, Liz Vaccariello and Prevention’s nutrition director, Cynthia Sass.

They used scientific data from numerous research studies and “human belly fat loss testers”—strategically placed throughout the book—to shine the spotlight on what the diet is supposed to achieve. I must admit that the participants have done a great job sticking to the diet plan and shedding belly fat. Their weight loss vignettes were interesting to read and inspirational too.

The Flat Belly Diet has 3 simple rules to follow:

#1 1,600 calories a day/4 meals (400 calories each)
#2 4 hours is the magic number. Don’t go longer than 4 hours between meals.
#3 Eat one serving of a MUFA at every meal.

What is a MUFA?

Pronounced “moo fa,” MUFA is an acronym for monounsaturated fatty acids, which are sometimes referred to as “healthy fat”. MUFA’s are found in five different food categories—healthy oils, olives, avocados, nuts & seeds, and my favorite…dark chocolate.

What you get:
~4-day anti-bloat jump start
~A four week eating plan (complete with recipes)
~The recipe for “Sassy Water”
~An optional exercise plan (complete with pictures)
~Lots and lots of nutritional information.

Pros:
I learned a lot about nutrition, keeping a food diary, exercise, flat belly foods, and tips for stress management and why it’s important when fighting belly fat. Oh, I almost forgot…most of the recipe ideas are great and easy to make!

Cons:
I personally know that for myself, I need exercise ( and lots of it) to lose weight. The Flat Belly Diet offers a great exercise routine but the plan says it’s optional. From everything I’ve read in outside sources, both diet and exercise is needed to combat belly fat. I also think a few of the recipes require weird ingredients that are hard to find.

This was my review of the Flat Belly Diet in a “nutshell” (pun intended). If you want to read a complete Flat Belly Diet book review—chapter by chapter— Check it out here!

Flat Belly Diet Book Review–>Product Reviews

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