Targeting weight loss to the "abs" area is the subject of the book "The Flat Belly Diet." According authors Liz Vaccariello and Cynthia Sass, MPH, RD, "a flat belly is about food and attitude." While the meal plan includes animal products, vegetarians can easily modify menus to reflect personal food preferences.
Jumpstart
The Flat Belly diet is divided into two components, a four day jumpstart period and a 28-day 1,600 calorie meal plan. The jumpstart period is a 1,200 to 1,400 calorie anti-bloat regimen. Dieters are encouraged to avoid all sources of salt and artificial sweeteners. Gum, alcohol, coffee, tea, carbonated beverages, citrus fruit and cruciferous vegetables (onions, broccoli, cabbage and cauliflower) are also eliminated. Food is eaten cooked, not raw. Low-fat dairy products are permitted as tolerated. Seven ounces of lean animal protein is divided between lunch and dinner menus. Vegans, who avoid all animal products, may substitute soy proteins or legumes as tolerated. Two liters of "sassy water," a mixture of grated ginger, cucumber, lemon and mint, are consumed to "calm the GI tract," according to Cynthia Sass, MPH, RD.
28-day Menu
The 28 day component of the diet stresses eating frequently. Meals and snacks are consumed no more than four hours apart to maintain blood sugar levels, control hunger and boost metabolism. The plan recommends maintaining equal calorie values at all meals and snacks. For example, on the 1,600 calorie plan, each eating occasion is kept to a 400 calorie level. Dr. Isabel Holmback and colleagues at Lund University, Sweden support this practice. The researchers report in the May 2010 issue of the "British Journal of Nutrition," middle-aged men who eat three or fewer times a day have increased belly fat. Dr. Holmback attributes lower eating frequency to higher overall calorie consumption.
Protein Alternatives
Higher protein intakes with resistance training yield "more favorable changes in body composition and waist circumference" according to research reported in May 2010, "Diabetes Care." Protein increases satiety, preserves lean muscle mass and is a calorie burner. Flat Belly menus incorporate a lean protein source at meals and snacks. Lacto-ovo vegetarians may substitute eggs and low-fat dairy products such as Greek yogurt. Vegans may choose legumes or tofu. Adzuki beans, chick peas and black beans contain between 15 and 17g of protein per 1 cup serving, the equivalent of two and one-half ounces of lean meat. Meat analogues fall between 12 and 26g. More detailed information is available online (see Resources).
MUFA
Modeling the Mediterranean-style of eating, the plan is rich in whole grains, fruits, vegetables and monounsaturated fats or MUFA's. MUFA's are eaten at every meal during the 28 day plan. Research reported in "Diabetes Care," July 2007 found diets high in monounsaturated fats are better at preventing central fat distribution and insulin resistance than polyunsaturated fats. Many vegetarian favorites such as olive oil, olives, seeds, nuts and avocados are recommended daily.
Considerations
Plant-based diets are healthy alternatives to traditional diets. However, vitamin B12 is only found in animal foods. Vegans should use fortified food products or B12 supplements several times a week to ensure an adequate intake. Iron, calcium and vitamin D content of the diet presents another concern. A Registered Dietitian is able to provide an individual with more detailed nutrient requirements based on life stage and activity level (see Resources).
References
- "The Flat Belly Diet"; Liz Vaccariello and Cynthia Sass, MPH, RD; April 2009.
- "British Journal of Nutrition"; A High Eating Frequency i Associated with Overall Healthy Lifestyle in Middle-aged Men and Women and Reduced Central Obesity in Men; Isabel Holmback, PhD. et al; May 26, 2010.
- "Diabetes Care"; A High-protein Diet with Resistance Training Improves Weight Loss and Body Composition; Thomas P. Wycherly PhD. et al; May 2010.
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