Liz Vaccariello - Flat Belly Diet! Pocket Guide: Introducing the EASIEST, BUDGET-MAXIMIZING Eating Plan Yet

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Table of Contents

This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help.

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2009 by Rodale, Inc.

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Library of Congress Cataloging-in-Publication Data is on file with the publisher.

ISBN 13: 978-1-60529-650-0
ISBN 10: 1-60529-650-3

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INTRODUCTION

I dont know anyone who doesnt want a flat belly. I have friends who moan about their post-baby bulge. I have colleagues who are dumbfounded by their 40-plus pooch. And I have neighbors who point guiltily to the beer belly thats getting rounder, hanging lower over the belt buckle. Even my lean (lucky) friends bemoan their propensity to bloat.

When Prevention magazine polled Americans about the body part they most wanted to change, an incredible 67 percent said their belly. Its clear were craving a solution to belly fat. And no wonder. Countless public health authorities continue to remind us that belly fat is the most dangerous fat you can have on your body. Even small excess amounts of it can increase your risk of high blood pressure, heart disease, diabetes, dementia, and breast cancer. The combination of these two factors (health first, vanity second) is why I wanted to write the Flat Belly Diet! I wanted to find the absolute best way to permanently lose belly fat.

But I didnt just want to construct a diet and name it the Flat Belly Diet . I had always heard it was impossible to spot reduce, but then Prevention s nutrition director came into my office with some exciting new research that showed there was a way to eat that might affect the belly specifically! The study was published in the journal Diabetes Care , and it showed that eating a diet high in monounsaturated fatty acidsor MUFAs (pronounced MOO-fahs)could help prevent the accumulation of belly fat, or more specifically, the visceral fat that weve been told to be so concerned about. MUFAs are found in foods like nuts, seeds, avocados, and olive oil, and this is the only diet that features a precise serving of these healthful, filling foods in every meal you eat.

On the Flat Belly Diet , youll begin with the 4-Day Anti-Bloat Jumpstart. This part of the diet will leave you, on average, 4 pounds lighter and at least 1 inch smaller around the waist, not to mention more confident and motivated! Its a very prescriptive phase of the Flat Belly Diet that enables you to flush out excess fluid. The success you will achieve during this short time frame will spark your commitment to the entire program. The regular eating plan lasts a minimum of 28 days. This is where MUFAs take center stage, and its where the real fat loss begins. Each meal and each snack features a MUFA-rich food such as crunchy nuts, creamy avocado, or flavorful dark chocolate.

The positive response to the Flat Belly Diet has exceeded my wildest expectations. Ive heard from literally thousands of Flat Belly Diet ers thanking us for this plan. We followed nine of them in our test panel. One woman, Mary Anne Speshok, lost 15 pounds and 10 inches in just 32 daysand loved the food so much she continued the plan to lose a total of 49 pounds in 5 months! Although not everyone will see the same results, each of our testers was thrilled to see their bellies shrinkand, in many cases, their blood pressure and cholesterol numbers improve as well.

Still, theres nothing like scientific proof to go along with real-world success, so in the summer of 2008, we commissioned the scientists at Yale University-Griffin Hospital to study the 28-day plans effect on visceral fat. This independent study consisted of nine female participants, all overweight or obese at the start. Scientists weighed them, measured their waistlines, took their blood, and ran a battery of baseline tests to determine starting levels of cholesterol, inflammation, and other important health markers. Then each woman was put through an MRI scan, so the researchers could get an internal view of her belly fat. After 28 days on the Flat Belly Diet , the women were fully screened again, and the results, my friends, astounded us.

In this small but significant study, the Flat Belly Diet reduced visceral fatthe dangerous belly fatby an average of 33 percent in just 4 weeks. It also improved nearly every major health marker, lowering total cholesterol by an average of 21 points and reducing biomarkers for insulin resistance and inflammation. Participants lost, on average, 8.4 pounds and 1.6 inches off the waist. You can find more details on the study at prevention.com/flatbellymri. Said David L. Katz, MD, director of the Yale Prevention Research Center, who helped oversee the research, If the plan were sustained, these women would be at reduced risk for heart disease, diabetes, cancer, you name it. Basically, the diet kicked buttor, perhaps more appropriately in this case, belly!

With this Pocket Guide, the Flat Belly Diet is easier to follow than ever. In letters and e-mails and on flatbellydiet.com, youve asked for more Quick-and-Easy Meal solutions, more Restaurant Rescues, and more guidance on how to stick with the Flat Belly Diet when youre on the go. I enlisted the help of Tracy Gensler, MS, RD, and Samina Riaz, RD, who work with the thousands of members of flatbellydiet.com, to put together a straightforward sample eating plan for the 4-Day Anti-Bloat Jumpstart and the full 28 days of the Flat Belly Diet. Their meals are balanced, fast, tasty, economical, and effortless to create.

With Your Ultimate 28-Day Eating Plan, plus tools to make smart eating choices wherever you are, this Pocket Guide is our answer to your questions about how to make the Flat Belly Diet a permanent, portable part of your life. Im thrilled to make this diet accessible to people like you, busy people who care about their health and want the most simple and the most realistic plan. I like to think of this Pocket Guide as the no-brainer Flat Belly Diet! If youre eating the Flat Belly way already, this guide will help you continue to get results. If you arent, heres an easy way to try it out.

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