The Flat Belly Diet is a 1,600 calorie per day diet that replaces saturated fats with heart healthy monounsaturated fats, called MUFAs. MUFAs are found in olive oil, nuts, seeds and avocados -- staples of the Mediterranean diet. There is absolutely no evidence that this diet specifically targets belly fat. You might lose weight on this diet program -- as you would on any calorie restricted diet. But it's important to separate fact from fiction with any fad diet. Claims that you can lose up to 15 pounds in a month "without a single crunch" or any type of exercise should be treated with skepticism.
Step 1
Replace highly processed salty foods with monounsaturated fats. Sodium attracts water, "which contributes to a sluggish feeling, a puffy appearance, and extra water weight," according to Liz Vaccariello, author of the "Flat Belly Diet!." Vaccariello recommends eating pesto, olive oil, flaxseed oil, a variety of nuts -- including peanut butter -- and avocado to flush out your system and de-bloat your belly.
Step 2
Follow the program's 1,600 calorie a day recommendation, which includes MUFAs at every meal. There is a companion recipe book available that may help you cook foods specific to the Flat Belly plan. The diet also suggests staying hydrated with 8 cups of "sassy water" made daily from water, ginger, cucumber, lemon juice and spearmint.
Step 3
Do the optional exercises. Although the Flat Belly Diet book claims that you can lose weight and inches with absolutely no exercise, it does casually suggest 25 minutes of brisk walking or a strength-training program to speed up weight loss. Physical activity has many health benefits beyond weight loss, including lowering your blood pressure and risk of heart disease and diabetes. If you are extremely overweight, consult your physician before beginning an exercise program.
Step 4
Join the on-line support forum where you'll find a meal tracker, FAQ section and ways to interact with other people on the diet plan. Encouragement from other people also on the diet may help you stay motivated.
Tips and Warnings
- Eat fresh foods -- not highly processed industrialized foods. The quality of your calories counts.
- Always talk to your doctor before beginning any type of diet or exercise program.
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