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Want to lose 15 pounds in 32 days? Want to shrink your belly? Interested in changing your eating habits? The Flat Belly Diet may be the plan for you. Read on to learn how to do the Flat Belly Diet.
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Introduction
- The Flat Belly Diet is a four-week diet created by the editors of Prevention magazine. The goal is to shrink your waistline and lose 15 pounds by eating the right foods. The key to this diet is eating monounsaturated fats everyday along with fruits, vegetables, whole grains, nuts, beans, seeds and lean protein.
- Consult your doctor before starting a diet program.
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Step 1: The Plan
- You will eat four meals per day for 28 days. Each meal is 400 calories plus one serving of a monounsaturated fat (MUFA). The diet is based on 1,600 calories per day. Make sure to eat every four hours.
Step 2: Buy the Book
- To get the most out of this diet, you may want to buy the book Flat Belly Diet! by Liz Vaccariello and Cynthia Sass. The book includes:
- The complete step-by-step plan.
- Interchangeable mix-and-match breakfasts, lunches, dinners and snack packs.
- Recipes.
- Nutrient analysis of the foods.
- Exercise plans.
- If you don't want to buy the book, you can try the Flat Belly Diet! Online Program.
Step 3: De-bloat Your Belly
- Before starting the diet you will need to do a four-day anti-bloat plan. According to Prevention, with this four-day plan you can lose up to seven pounds. Even if you don't drop the weight that quickly, the de-bloat plan will kick-start your diet. The plan includes:
- Drinking 2 liters of Sassy water per day.
- A mixture of water, ginger, herbs, citrus and cucumber.
- Avoiding:
- Salt.
- Processed foods.
- Excess carbs.
- Gassy foods like legumes and onions.
- Chewing gum.
- Eating cooked vegetables instead of raw vegetables.
- Eating canned fruit instead of raw fruit.
Step 4: Eat Your MUFAs
- Monounsaturated fatty acids (MUFAs) are heart-healthy fats. According to the Flat Belly diet, eating MUFAs will help shrink your middle. Just be careful not to eat too many MUFAs or you may end up gaining weight instead. MUFAs include:
- One tablespoon of healthy oils like:
- Olive Oil.
- Flaxseed oil.
- Peanut oil.
- Canola oil.
- Walnut oil.
- Pesto sauce.
- Two tablespoons of nuts and seeds like:
- Almonds.
- Cashews.
- Peanut butter.
- Peanuts.
- Sunflower seeds.
- One-fourth cup of avocado.
- 10 large olives.
- One-fourth cup dark or semisweet chocolate.
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