The Flat Belly Diet was designed by Prevention magazine editors Liz Vaccariello and Cynthia Sass as a weight-loss plan to target your tummy. Unfortunately, spot reduction is a fallacy -- you can not lose weight from just one area of your body. That isn't to say you won't lose weight following the Flat Belly diet -- a 1,600 calorie diet very similar to the Mediterranean diet, with an emphasis on eating heart-healthy monounsaturated fats, referred to as MUFAs.
Monounsaturated Fats
Monounsaturated fats are considered a "healthy fat," states the Mayo Clinic. Eating MUFAs rather than saturated or trans fat may lower your total cholesterol levels, decreasing your risk of heart disease and high blood pressure. Research suggests that MUFAs may even help people with diabetes control insulin levels by stabilizing blood sugar. The Mayo Clinic also notes that MUFAs are high in calories and should be used in place of other fats -- not in addition to saturated fats.
'A MUFA at Every Meal'
Vaccariello and Sass advocate eating a monounsaturated fat at every meal. The Flat Belly Diet groups MUFAs into five categories -- oils, nuts and seeds, avocado, olives and chocolate. The diet suggests eating four meals, with a MUFA serving at each meal. A typical MUFA serving includes 2 tbsp. of almond or cashew butter, 1 tbsp. of oil, 2 tbsp. of nuts or seeds, 10 large olives or 1/4 cup of chocolate chips. The Flat Belly Diet book includes meal plans and recipes with precise portion and calorie counts.
More About the Flat Belly Diet
Another component of the Flat Belly Diet is "sassy water," named after co-creator Cynthia Sass. Sassy water is made with water, ginger, lemon juice, cucumber and spearmint. On the diet, you are required to drink 2 liters -- just over 8 cups -- of sassy water daily. Proper hydration wards off water retention, flushing your system. The diet also limits sodium for the same reason. Your stomach may appear smaller if you were retaining water before starting the Flat Belly diet -- but that isn't true fat loss -- it's just water weight. But seeing the number on the scale go down and feeling slimmer may help keep you motivated to continue with the diet.
Does the Flat Belly Diet Work?
Yes and no. Any diet that advocates eating 1,600 calories of lean protein, a variety of fruits and vegetables and heart-healthy fats will result in weight loss. The Flat Belly Diet also suggests eating every four hours to keep blood glucose levels stable and avoid becoming so hungry that you overeat at the first opportunity -- great advice to help control cravings, and it may lead to eating fewer calories.
But, a healthy diet program should include an exercise component. Physical activity will assist in weight loss, build lean muscle mass, speed up your metabolism and strengthen you bones, lungs and heart. The Flat Belly Diet website promises that "a flat belly is about food and attitude. Not a single crunch required," and that "zero exercise" is required to lose weight. That's not true and that's not a healthy attitude.
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