How Hattie Lost 300 Pounds: 'I Was Ready To Do Whatever It Took To…
14 Active Dates For Valentine's Day
The Flat Belly Diet is broken into two phases: A four-day anti-bloat jumpstart plan and a four-week eating plan. During the first phase, designed to eliminate bloating and water retention, you'll nosh only 1,200 calories a day through three meals and one snack. Because the calorie count will be too low for some people, especially if you're a man, you may have to do some adjusting.
You'll also have to avoid numerous foods, including salt, excess carbs, bulky raw foods, gassy foods, chewing gum, sugar alcohols, fried and spicy foods, carbonated beverages, alcohol, coffee, tea, hot chocolate and acidic fruit juices. The concern here involves caffeine, as someone who's habituated to caffeine may have withdrawal symptoms that include severe headaches, says Constance Brown-Riggs, M.S.Ed., R.D., C.D.N., American Dietetic Association spokesperson and author of Eating Soulfully and Healthfully with Diabetes (iUniverse, 2006). Another red flag? The diet's promise that you'll lose up to almost six inches from your belly in just four days.
Once you've completed the four-day jumpstart, you'll move into the main eating plan for four weeks. During this time, you'll consume 1,600 calories a day through three meals and one snack. The calorie count raises concern again, as Brown-Riggs notes that 1,600 calories may still be too low for some people.
You'll also follow three basic rules that are built on solid principles, making them the strength of the diet: Eat 400 calories per meal, never go more than four hours without eating, and include a MUFA with every meal. The authors even include options for meal replacements and fast-food dining.
There's also an optional exercise plan, which includes six walking workouts, three days of full-body strength training and four days of core training weekly. During the first four days, you're also encouraged to take a five-minute leisurely stroll after meals. While the plan isn't required, the authors stress that you'll get faster results if you exercise daily.
Is the diet healthy?
Exaggerated weight loss claims aside, this diet is healthy. With its focus on MUFAs, it's based on a Mediterranean style of eating, which research has found to boost heart health and lowers the risk of several diseases. You'll also be eating satisfying foods, which may help you stick to this diet better.
What do the experts say?
The focus on belly fat warrants kudos, as belly fat is associated with greater incidents of heart disease and other illnesses. "Anything that can help lesson belly fat will work to your benefit," Brown-Riggs says. However, the weight loss claims are inflated. "Losing 15 pounds in 32 days is rapid weight loss that's not safe in the long term," she says. And don't believe the name of the diet, as few people will be flatten their belly (but it does make for a catchy title). Brown-Riggs also isn't keen on having only two calorie levels provided (1,200 calories for the jumpstart phase and 1,600 calories for the weight-loss phase) and no adjustments for calorie levels based on gender, height, weight or activity level. Otherwise, though, Brown-Riggs likes that the diet is based on a Mediterranean style eating plan. "Just as long as you don't think that MUFAs are a magic bullet and consume too many of them, as you'll then consume too many calories and not lose weight," she adds.
Who should consider the diet?
People who are detail-oriented, organized and serious about getting healthy will do the best. After all, you have to read a lot to get the gist of the diet, and you'll need to be diligent about making shopping lists, going grocery shopping and preparing meals. Plus, the exercise component will take time, which is why you need to be serious about this commitment.
Bottom line
The principles of this diet are healthy and can work for anybody. Ignore the overrated claims about weight loss, adjust the calories if necessary, and this diet could boost your health while trimming some inches off your waistline.
Foods
The Flat Belly Diet revolves around monounsaturated fatty acids (MUFA). You're asked to eat a MUFA at every meal and then build the rest of your meals around other healthy foods like fruits, vegetables and whole grains.
The diet breaks MUFAs into the following five food groups: Oils (including safflower, olive and canola oils), olives, nuts and seeds, avocados and dark chocolate.
You'll also have to avoid numerous foods, including salt, excess carbs, bulky raw foods, gassy foods, chewing gum, sugar alcohols, fried and spicy foods, carbonated beverages, alcohol, coffee, tea, hot chocolate and acidic fruit juices. The concern here involves caffeine, as someone who's habituated to caffeine may have withdrawal symptoms that include severe headaches, says Constance Brown-Riggs, M.S.Ed., R.D., C.D.N., American Dietetic Association spokesperson and author of Eating Soulfully and Healthfully with Diabetes (iUniverse, 2006). Another red flag? The diet's promise that you'll lose up to almost six inches from your belly in just four days.
Once you've completed the four-day jumpstart, you'll move into the main eating plan for four weeks. During this time, you'll consume 1,600 calories a day through three meals and one snack. The calorie count raises concern again, as Brown-Riggs notes that 1,600 calories may still be too low for some people.
You'll also follow three basic rules that are built on solid principles, making them the strength of the diet: Eat 400 calories per meal, never go more than four hours without eating, and include a MUFA with every meal. The authors even include options for meal replacements and fast-food dining.
There's also an optional exercise plan, which includes six walking workouts, three days of full-body strength training and four days of core training weekly. During the first four days, you're also encouraged to take a five-minute leisurely stroll after meals. While the plan isn't required, the authors stress that you'll get faster results if you exercise daily.
Is the diet healthy?
Exaggerated weight loss claims aside, this diet is healthy. With its focus on MUFAs, it's based on a Mediterranean style of eating, which research has found to boost heart health and lowers the risk of several diseases. You'll also be eating satisfying foods, which may help you stick to this diet better.
What do the experts say?
The focus on belly fat warrants kudos, as belly fat is associated with greater incidents of heart disease and other illnesses. "Anything that can help lesson belly fat will work to your benefit," Brown-Riggs says. However, the weight loss claims are inflated. "Losing 15 pounds in 32 days is rapid weight loss that's not safe in the long term," she says. And don't believe the name of the diet, as few people will be flatten their belly (but it does make for a catchy title). Brown-Riggs also isn't keen on having only two calorie levels provided (1,200 calories for the jumpstart phase and 1,600 calories for the weight-loss phase) and no adjustments for calorie levels based on gender, height, weight or activity level. Otherwise, though, Brown-Riggs likes that the diet is based on a Mediterranean style eating plan. "Just as long as you don't think that MUFAs are a magic bullet and consume too many of them, as you'll then consume too many calories and not lose weight," she adds.
Who should consider the diet?
People who are detail-oriented, organized and serious about getting healthy will do the best. After all, you have to read a lot to get the gist of the diet, and you'll need to be diligent about making shopping lists, going grocery shopping and preparing meals. Plus, the exercise component will take time, which is why you need to be serious about this commitment.
Bottom line
The principles of this diet are healthy and can work for anybody. Ignore the overrated claims about weight loss, adjust the calories if necessary, and this diet could boost your health while trimming some inches off your waistline.
Foods
The Flat Belly Diet revolves around monounsaturated fatty acids (MUFA). You're asked to eat a MUFA at every meal and then build the rest of your meals around other healthy foods like fruits, vegetables and whole grains.
The diet breaks MUFAs into the following five food groups: Oils (including safflower, olive and canola oils), olives, nuts and seeds, avocados and dark chocolate.
