SubscribeThe Flat Belly Diet
The latest diet frenzy has hit: The Flat Belly Diet - featured recently on Good Morning America.
The diet is written by Prevention magazine's Editor in Chief Liz Vaccariello (along with Nutrition Editor Cynthia Sass).
What's it about?
The central premise of the diet is that of Monounsaturated Fatty Acids - MUFA for short. The Flat Belly Diet calls for a MUFA food at every meal.
According to exciting new research, MUFAs can actually help you lose weight, specifically around your middle.
What foods contain MUFAs? Olive oil, sunflower oil, flax oil, avocado, nuts and seeds.
The diet also talks about eating whole grains, fruits, vegetables, legumes, and limiting meat intake. In fact it sounds very similar to a traditional Mediterranean diet. The suggested meal plans are set at 1600 Calories per day.
The program recommends "optional" exercise such as; 25 minutes brisk walking, or a strength training workout including Lunges, Squats, and Pushup Rows.
Sadly, there are many things about this diet that seem a little (or a lot) over-exuberant. All the material points to a direct loss of abdominal fat from the diet -- this is a very bold claim and there is no apparent evidence to back it up. When body fat is lost it tends to disappear from all over the body. There are also claims like:
- Lose up to to 15lbs in 32 days
- Trim up to 12 inches of fat
- Tighten, tone and flatten your tummy
- Look and feel sexier
These are the buzzwords that draw in the crowd. The book costs $31.95 and the online program appears to cost around $15 per month (although there is a 3 month 'free' trial available).
The Flat Belly Diet espouses a healthy diet - but it is hardly "Breakthrough Science". Eating a certain kind of fat is no miracle weight loss cure. However - in all fairness - there is some research (such as this and this study in the British Journal of Nutrition) that demonstrate how replacing saturated fats in the diet with MUFA's can result in favorable outcomes.
The only positive thought that comes to mind...is with all the diet fad books out there...you would of thought someone would have already used "flat belly diet". Who knew?
ReplyDiabetics beware! I am type2 diabetic. According to the authors claims, this plan is beneficial. On the 1st day of the 4 day cleanse, my blood sugar shot up to 300 (2x higher than it should have been at that time of day). I was tired, sleepy, and had a horrid headache all day. On the 2nd day, more of the same. My fasting blood sugar level was 60 points higher than normal. Still had a headache. My blood pressure and pulse rate were high. I guess I would have less belly fat if I were in a coma or go into cardiac arrest. The only thing I recommend on this diet is the sassy water. The recipe is not worth $32 though.
Replywhat is the sassy water recipe? :O)
ReplySassy Water
2 liters water
Reply1 tsp freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small spearmint leaves
This diet truley works!! I saw Liz on Good Morning America and The Rachel Ray Show the first part of the year, and the diet sparked a big interest. I was looking for a "heart healthy" diet, as my father died from heart disease and diabetes in December 2008. I've never had heart problems, but know this is hereditary, and I'm in my 40's and wanted to take care of myself. I should also mention, I have never been overweight, but after having two children, I had a small pouch in the stomach area and what I like to call "back fat" that didn't go away no matter how much I exercised! Anyway, I started this diet in March 2008, and my energy level rocketed!! My purpose was to get "heart-healthy," BUT I got additional benefits!!! I lost 8 pounds, and my trouble spots melted away ( NO MORE stomach or back fat)!!!! The writers of this book are genuises!!! Yes, it is all just common sense, but first time in my life, I acted on common sense, and it paid off. Neighbors noticed my energy and weight loss, and asked what I was doing. Four of my neighbors are now on this diet, and losing weight too! One neighbor has already lost 17 pounds going into his third week.
I would suggest actually reading the book to understand the statements about losing "belly fat." The author talks about the "dangerous fat" surrounding the belly that we don't see (under the skin). This viscerlla fat is dangerous, and way too close to other major organs (heart, liver., etc). Eating a diet high in monounsaturated fats will target this dangerous fat, and when that fat begins to go away, you will obviously notice a flatter belly.
I've made the "flat belly diet" a healthy lifestyle change, and have been going strong on this diet for 7 weeks.
ReplyI started this diet 7 weeks ago and lost 10 pounds, but moreover I did indeed lose 3 inches in my waist and dropped from size 14 to size 12. I feel great, and for the first time in years, although I don't know why, my allergies did not bother me this spring, even though pollen counts were very high and everyone else was sneezing and tearing. I like using the on-line site, even though I did buy the book, because I can log-in my foods and count up calories. What works for me is having my grocery list done for me for the week and I don't have to think about what I'm eating. AND I've tried all kinds of healthier foods, like more whole grains, veggie burgers and hot dogs, and avoiding chemicals...and that can't be a bad thing!
ReplyI say, what've you got to lose but some inches, pounds, and maybe your life???
I read your comments about the flat belly diet. I didn't get the book yet but am trying to do the four day jummpstart from the information I get online. The only thing I can't understand is the two liters of sassy water that I made. Do you drink the entire two liters in one day or spread it over the few days. I had a glass before and not sure I can keep drinking it.
ReplyI would love to hear from you about this.
Thanks,
Hello all.
ReplyI have ordered the book. I am at my witts end. I have tried multiple diets..i think i bought my first Slim Fast at the age of 12. How sad. Anyhow, now i have read some positive feed back on this diet..and i am hoping that it really works. I have not been this down on myself in a long time. Anyhow, i really hope that i get the positive results that others have posted. Thanks again for the posts. Sometimes you have to wonder if people even read them, i can honestly say i have and i am hoping to be able to add some positive stuff on this site as well.
Thanks again.
does anyone have any examples of the diet for breakfast, lunch snack and dinner?
ReplyHi,
ReplyIf anyone knows, can you please tell me on the first four days, if there is a vegetarian option for the chicken etc?
Thank you!
While I thought this was yet another "new" diet and skeptical about its claims - I have jumped on the band wagon of this diet. Why?
ReplyThe information and instructions for this program simply have "clicked" with me. Their website based program is fairly easy to use, and the food is just that - real food. No artificial sweetners, food that you can pronounce and the idea that "moderation" is a good thing and that more than just eating, your attitude towards food is just as important.
Sure, the information isn't new, but the packaging is different - and sometimes we need just the right packaging to make something work.
I agee with you. The diet sounds simple and easy to follow I tryed many diets and I like how this one sounds. I sent for the book . sooo i'll see, I have good feelings.
ReplyI would think any diet that's high in fiber and doesn't allow for carbonation or gas-causing foods would help make your belly flatter. It's kind of a no-brainer, in my mind.
ReplyAn other money maker on the back of the "unwashed masses".
It's like people got a lobotomy or something.
I visualize a bunch of carnival charlatans standing around, and as one starts hollering some "latest and greatest" the masses throng to the soap box and extol the values and greatness of the preacher. While the suckers are throwing their wallets at the preacher.
But, a minute later the next cryer starts preaching and the hive moves, almost in unison toward the new minister. Hail the new diet! Long live the new diet! Take my money, take my house, take my first born!
And, it goes on and on - in a never ending circle. The eyes of the masses are just glazed over with the haze of frenzy begging for the next chumming... Those who swallow the hook never survive the force of the deaf and blind masses, no matter how much they try to tell the rest...
Yeah.. I am fed up.
ReplyFor many folks structure is necessary for a successful diet. The Flat Belly Diet has it in spades. Their online tools are pretty good too. It is well balanced and contains a lot of good advice, particularly on the value of attitude in dieting. I am trying it but am only on Day Two of the Jump Start so no real opinions yet. If it energizes people to improve their life, it is a good thing.
Replywhat does Sassy water consist of
ReplyI'd be interested to hear if anyone finds this actually works! I'm a healthy weight (if I lose more than another 3-4 pounds I'd be underweight) but I still have a lot of fat around my stomach. Sit-ups and crunches haven't helped: I can feel more muscle there, but it's covered by a layer of flab...
My eating habits are pretty good (lots of fruit and veg, low-fat meals on weekdays) but I wonder, after reading this post, whether I might be low on monounsaturated fatty acids.
Anyway, do add comments if you've tried the diet and found that it does what it says on the tin! :-)
Ali
ReplyThere is something to this diet, but I yet do not know what it is. (I dont have the book, my wife and I just did the 4 day plan) It cleared up my sinuses and no longer snore, so my wife tells me. I did loose the big "gut" and feel better. I am a diabetic and I did not experience the problems a diabetic wrote about. I did not feel good the first day and did have a headeach. I resumed my coffee consumption in the morning of the second day, and my headache went away. You do urinate a lot on the first day and probably cleans a lot of the impurities from your system. I did excercise 30-60 minutes every other day.
ReplyAre you a type 1 or 2 diabetic? Is this doable for a diabetic? It would not let me log onto the flat belly forum because I answered yes to being diabetic. How long have you been doing this diet and drinking he sassy water?
ReplyCan you tell me what the 4 day jump start consist of? I'm waiting on my book to get here.
Thanks!
ReplyWhat is the 4 days plan? I would like to try it. Thanks
ReplyHi, I've been looking into this diet and found this blog. You mentioned a 4 day plan. How did you find it and/or can you share the information? I'd like to try it for a bit before I commit to buying another diet book.
ReplyThanks :)
Are we still being directed to do "diets"?
ReplyThe Triune Non-Diet sounds like it is much longer lasting (lifestime) to me. "Diets" are passe and faux pas! Make lifestyle and "habit-pattern" changes...Live Fit, Trim, Healthy...Live It For Real...Live It For Life!
Can we stop spending money and just do it. We buy anything that says we can lose weight. Try this no sugar, no white bread or flour. Bake not fried. Real food. Drink water. If God made it eat it. This does not include candy bars. Lets sell this one too.
ReplyI have been married 34 years and all those years I have only eaten Whole grains in breads and pasta and haven't used sugar. I use moderate amouts of sea salt and go low fat or grape seed or olive oils with my foods. We don't eat alot of cheeses either.We don't have cakes donuts or sweet breads except on occasion We don't buy pizza.wings,burgers and fries.When we go out to eat we order broiled fish or chicken. We grow our own veggies I cook from scratch. Yes God made it and we have enjoyed it but we must need guidence on how to enjoy it the right way. When the severly over weight doctor told me to loose some weight He handed me a paper with a list of foods "Not to eat" on the left side and a list "To eat" on the right. I told him I only eat the food on the right. He just looked at me and made no further comments. He was no help. This diet helps.
ReplyGah. Eat less, eat better, exercise. Still have a belly? Suck it in.
ReplyFunny, You nailed it.
ReplyYou know what to do...now do what you know!
Prevention magazine had a special section on this. They basically just said you should eat more MUFA's and you'll get a flatter belly. Somehow, I don't think it's THAT easy. You have to do a bit of cardio to burn off midsection fat and you also have to eat more fiber and water.
ReplyI am Japanese.
ReplyI am interested in your article and enjoyed your blog！
Please keep it for us.
Thank you!
I would also like to hear from anyone who has actually tried this diet and seen results?
ReplyI have been following this diet diligently for about 2.5 weeks. I lost 4 lbs. the first week... but nothing since then. I'm very frustrated as my calorie count is at leaste half what it was pre flat belly diet. Is anyone out there experiencing this hold?
ReplySCM
I purchased this book because I have tried many programs since menopause, and have failed miserably in all. I am on day 3 of jumpstart, and have not lost an ounce yet, but I guess that is ok. I just started reading ahead, and I don't know how to follow without exactly duplicating the meals that are listed. I find the menus unrealistic and the recipes require many ingredients that I would not normally have on hand. What are the real rules that make it simpler to follow? I also have a hard time with the 4-hour rule while at work, and I find I have my snack right before bed. This cannot be good.
ReplyI am going to update my comments, as now I have been on the program for a week. I did not lose any weight during the jump start - however I did FEEL better - and I felt lighter. So I continued with the program. After two more days, I did show a loss of 3 lbs, but I feel so much better, and I have lost my cravings for sweets. And the recipes that I have tried are delicious. I am thinking of joining the online program. Can anyone comment on whether or not that would be worthwhile?
ReplyI must comment that there is a lot of preparation involved if you don't want to use the "fast food" options offered.
Sassy,
ReplyDo you think the recipes are realistic? What would be the favorite one that you have tried thus far? I have a library of diet books and would love to know what foods are on the list in this one. Is it anything like the Ab diet prevention came out with a couple of years ago? That was hard for me to follow.
I would like to buy the book please
ReplyOK, it's on its way.
ReplyDear Ailene Homan,
Send me your money. More good will come out of you sending me your money than you buying a book. There are millions of diet plans on the internet for free. Or how about this... Exercise, eat healthy, and drink only water. Like Christine said, if that don't get it done...suck it in!
Reply-Mrs. Shedmy B. Abyweight
The simple fact is that getting lower fat % involves a lot of pain and suffering, nobody wants it bad enough.
ReplyIts not that easy for everyone!...i exersize about 2 hrs a day 6 days a week...thats about 1 and a half hours of intense cardio and 30 mins of working on Abs and strength training. And i am a very healthy eater lots of fruits and vegetables with very little fat and lots of water. Despite that i'm doing what most people would assume to work perfectly, i still cannot seem to lose the fat around my belly and its not just as easy as sucking it in. I've even lost 20 pounds in the last few months but very very little of that came from my waist. I just don't understand.
ReplyChristine.. that was classic.
ReplyPain and suffering. Yep. That's what maintaining a lower weight involved for me...physical and mental. No thanks. No more diets for me. Ever.
ReplyGranted, it is just another diet, but when one comes along that makes you think "hey I can do that" then that is the one for you. Christine's comment' "Gah. Eat less, eat better, exercise. Still have a belly? Suck it in." is a lovely thought but if you are 45 lbs overweight, have a 3 and 5 year old (both by nasty emergency c-sections...fun tummy from those lol), a hadicapped Aunt, a Senile Grandmother, own your own business, go to school full time, have a farm and have a 35 minute commute just to get to a red light you grab on desperately to what you may think will work. I never crash diet..I don't have the time =) But with the simple recipes and snacks this is totally do-able for the stretched too thin. I'm going to give it a go along with the other women in my life, we are banding together!!! United we stand and all lol
ReplyI'd like to know what exactly is in the "Sassy Water". It mention's Ginger but not in what form. If anyone gets the book could you post it please! I'd also like to hear from anyone that has actually tried this and how it worked for them.
ReplyHi, I would like to know if I can have a glass of wine on this diet. I would also like to know how to mix the sassy water.
ReplyThanks
my husband make's this drink for me , 1 ounce of freash ginger root cut into small thin slice's, 2 peppermint leave,boil 1 gallon of water once water has cooled down then add all you're other items let sit over nite, taste's much better than what the book says, my husband being a (THAI) Man knew about this drink from home, give it a try...
ReplyDoes this help in losing weight or is it good for our over all system?
ReplyI have the book recipe of the sassy water and haven't made it yet. Are you suppose to eat the cucumbers and such or do you filter everything out and just drink the water?
ReplyThanks,
Sherri
So my only question is: do you boil the water with the stuff in it, or do you boil then add everything? Thanks!
ReplyI decided to try this diet. What I like about it is that it is low-carb, low sugar, heavy on fruits, vegetables, lean meats and fish, the "good" fats, and very little, if any, processed foods. Advocates for no soda, diet or not, or coffee. I have been doing it for a week, have lost 3 lbs, probably mostly water weight, but I have not been hungry. I don't have alot to lose, about 10 lbs. that I put on after I turned 40, all in my stomach, but I know that my eating habits leave alot to be desired. I am trying this to try and change the way I eat and so far, I like it. I'm not hungry, it has foods I like and after a week, no cravings. I am going to try and stick with it. I've tried other plans and I am always starving. I'm not looking for a quick fix or to lose a ton of weight in a month, just to eat better and hopefully lose some of the extra weight along the way. Oh and the Sassy Water is just water with lemon, cucumber, spearmint leaves and ginger. It is only for the first 4 days of the plan. I skipped this and drank plain water as I didn't like the taste. I think it is just a way to get you to drink more water.
ReplyDaisy, Thanks for the Sassy water info! They say you have to drink "a full recipe an day" ...can you give is the exact amounts of the water and other ingredients? Is it fresh ginger root that is required?
Thanks in advance!
ReplyYes fresh ginger and if you put it in the freezer it grates much easier.
ReplyBridget,
I order the Flat Belly Diet book a week ago, Can you give is the exact amounts of the water and other ingredients?
Thanks
ReplyI would also like to know the recipe for sassy water. I believe it is most like an astringent for the stomach and bowel, thus less bloat, but the ingredients are all good for you.
Replyexactly how much of each ingredients are needed in the "sassy water"??
ReplyI ordered the book last week so I should have it early this week. I can't wait to try this. There is alot of info on the Prevention site.
ReplyI signed up for the on-line membership and book last night...it looks really good, and I will post some updates here to let you know how its working for me. The sassy water is....2 litres of water, 1 tbsp of fresh grated ginger, 1/2 lemon thinly sliced, 1/2 of a cucumber, thinly sliced, and fresh spearmint leaves. Mix and leave over night, strain and drink the next day...the whole 2 litres.
ReplyBridget,
ReplyThanks for the Sassy Water recipe...I thought cucumbers had a tendency to bloat or give you gas? I am surprised at that ingredient. Leave the skin on the cucumber? And when you are saying thinly slice them, it would be like when you are adding them in a glass of tea, right? But in this, totally submerging them in the water to give flavor? I would of thought you would have to blend all the ingredients together then add to the water....I'll try how you wrote it though.
Thanks so much for the recipe!
Thanks for the Sassy water ingredients Bridget and Daisy! Are their more food recipies in the book? Just wondering if it's worth the money to get it.
ReplyI am wondering ... Are the 1st 4 days different only by drinking the sassy water? Or is the diet in those 1st 4 days very different also? I want to give this a try, but wonder if it is just similar to other information I already have. And is anyone finding great success on this "diet" as described in the advertisements? Thanks for your help!!
ReplyI sent this book back after the free trial - as it sat on my desk after a quick glance through it. To me it was "just yet ANOTHER" diet book to add to my shelf. In my opinion, diets don't work. Healthy eating DOES. The problem with diets is that more often times than not, we return to our "old' way of eating. When we actually just train ourselves to eat better - and have the patience to reap the rewards, it will benefit us far better in the long run than any 32 day "quick fix". 100% of the time the answer is already in us - we KNOW what is best for our own bodies better than anyone else. If we just listen to it, and trust it, it will not let us down. The human body is amazing. Just love it and don't put anything in it that you know to not be beneficial...but also know that because of our "humaness" - we will have cravings. So eat that Hershey Kiss -revel in it's wonderful taste, and continue on loving your body. It really does get easier - I promise.
ReplyI think for you to make judgements of this "diet" with out even reading the book is premature. I do have the book, have read it and in the beginning of it. The thing I liked best about it is that you can go on this for life and not feel like your on a diet for life. The first 4 days a bit more strict as it's debloating purpose is important. After that, all the foods you can eat are 'real' foods. I can eat CHOCOLATE on this 'diet'. So Maybe you shouldn't have sent it back. I'll post in a few weeks with more results.
Replycan someone share meal plans with me? : -) I prepared some of the dishes that are listed in Prevention Mag.
ReplyFor the Flat Belly Diet, can someone tell me what type of smoothies you're supposed to have in the first 4 days? I know there's flax seed oil, but I want to use fruits/veggies that are anti-bloating. I do know that the five "good fats" that reduce cholesterol and fight the "deep" belly fat are avocados (1/4 cup), oil (1 Tbl, stick to canola, olive, sesame, flax, etc), olives (10 large), nuts (2 Tbl) and chocolate (1/4 cup). Include one serving of one of the foods in each 400 calorie meal for a total of 1600 calories per day. I've been following this and am so full that I am only eating around 1200 calories per day! (p.s. I'm usually ravenous!) Flat belly smoothie recipe please? :-)
ReplyHi to Ali
I am pakistani and i make pakistani foods so how do i combine this diet with the foods that are mentioned. Are there any asian who eat do this diet and what asian foods do you eat and how would you know how many calories it is. my email is zarif27@msn.com
ReplyHi,
ReplyI too want the recipe for the smoothie, please. How is the first four day plan different from the rest ? Do you limit dairy on the jumpstart phase ? Thanks. I want to see more results before trying out the book. So am waiting to hear good news.
Recipe for Sassy Water
Reply2 liters water
1tsp fresh grated ginger
1 med cucumber thinly sliced
1 lemon thinly sliced
12 spearment leaves
let this water sit overnight
Bridget listed Sassy water ingredients as
Reply" 1 med cucumber & 1 lemon" yet your post states 1/2. Which is it? Thanks for the info.
is it 1 tsp of ginger or tbsp ,1/2 lemon or whole,the amt of spearmint leaves 1/2 cuke or whole thanks ida
ReplyJust started the 4 day jumpstart and can you drink more of the sassy water than what is suggested?
Replyhi,
Replyemile fickle. many thanks. do you drink smoothies etc on top of the sassy water ? what are the main ingredients for the smoothie ? mamy thanks.
I've tried this diet for 2 weeks and I am done with it. I think it has some good points--eating organically, low carbs, good fats, low refined sugars but I don't think it has enough fruits and vegetables or dairy. Also, the website to this diet is awful. It has alot of technical problems and was not even giving subscribers accurate information on how much they should be eating so most people were eating 300-600 calories more a day than they should be! Also, they have a recurring billing system and the only way to cancel is to call an 800# which no one ever answers. I have yet to be able to cancel my membership. I agree with Karen. Save your money. There is no such thing as a quick fix. Eat foods that haven't been processed, put down the potato chips and the haagen das, limit your food intake and move your butt. That is the only true way to lose weight.
ReplyI have just finished day two of the four-day jumpstart. The sassy water and the smoothies are tolerable. I am finding that the food is terribly bland on this first four days and that I cannot eat all of the food. I have not, however, been hungry. I am hoping I can finish the next two days. The smoothie recipe is simple: 1 cup skim milk, 1 cup frozen fruit (blueberries, peaches, pineapple, etc.) Blend for one minute; then add 1 TB of flaxseed oil. It has a frothy taste - not good, but not bad - just tolerable.
ReplyDo you think talking Flax seed capsules would be the same as using the flax seed oil in the smoothie? Might take the funny taste out of the smoothie. I haven't tried this diet - just looking at all the comments and haven't decided. Seems every diet has things I don't like on it - yogurt being one of them.
ReplyHi Paula,
ReplyThanks for the recipe and how you feel. Let us know how much you lose in 4 days. Flax has such a funny taste. What else you are supposed to eat on these fourdays ? Is it just smoothies and sassy water, or something more ? Many thanks.
the best way to include flax oil in your diet is to use it to make your own salad dressings. I use it the packages of good seasons italian mix, but you can use just oil and vinegar and add whatever you want. Never use it to cook.
ReplyTintangel,
This is the beginning of day three; I have lost two pounds and one full inch at the waistline and one full inch at the fullest part of the tummy. I do not take the flax without food; I don't mind the taste - somewhat nutty flavor; however, it tends to make me a little nauseaus. I take it along with food.
You may wish to purchase the book as there is a specified, required meal plan for the four days. It is just more than I can eat and quite bland. For example, today's breakfast was one cup unsweetened corn flakes, one cup skim milk, 1/4 cup sunflower seeds (which take forever to chew), and 2 tablespoons raisins.
Even if I don't follow all the meals as outlined in the book, I found it to be interesting reading with easy to understand explanations on the role of the MUFAs.
ReplyI just finished day 4 with great results. I lost 4 2/3 inches from the largest part of my stomach and 7 lbs! Sassy water was a little hard in the beginning. I figured out the thinner the cucumber and lemon the better the taste. I agree with some comments that the food is a little bland but what do you expect from a 1200 calorie a day jump start? Plus there are spices you can use in the first 4 days to add flavor. I couldn't taste the flaxseed in the shake. I am now on to the regular plan and hoping to lose another 10 lbs in the next month.
ReplyWow, Stephanie.
You are my inspiration to continue the four-day jumpstart. I was weakening this afternoon. I started using less cucumber and lemon because the water had such a harsh taste, but I discovered that it is better than plain water.
What kind of spices are you using? I tried dill weed, but the chicken breast was still not too flavorful. How did you cook the turkey cutlet? Did you use pepper and/or a lite salt?
Reply