Created by "Prevention" magazine, the Flat Belly Diet is based on the premise that foods high in monounsaturated fatty acids, or MUFAs, promote abdominal fat loss better than others, with the claim that you can lose up to 15 lbs. in one month. Despite this theory, the American Dietetic Association states there is no evidence that this diet promotes more weight loss than other diet modification plans. The foods included on this plan are healthy when adding other components for a well-rounded diet.
Jump-Start Plan
As with many diets, the Flat Belly Diet begins with a jump-start phase consisting of 1,200 calories daily for the first four days. Ideally, this tactic reduces stomach bloating, digestive issues, water retention and encourages an "emotional commitment" to weight loss. Successful weight loss in the beginning helps ensure commitment when you are the most motivated and provides quick results to help maintain a healthy eating goal. Daily caloric intake increases slightly after the first four days, depending on your weight-loss goals, but generally stays between 1,300 and 1,600 calories.
Three Rules
On the Flat Belly Diet, you should eat foods high in monounsaturated fatty acids -- such as seeds, nuts, soybeans, olives, avocados and dark chocolate chips -- to help reduce belly fat. MUFAs also promote heart health by lowering low-density lipoprotein cholesterol, the bad type, and raising high-density lipoprotein, or healthy cholesterol. The first rule is to eat one of these foods with every meal. The second rule is to keep each meal at or below 400 calories to keep calorie intake low to promote weight loss. The third rule is to eat every four hours to prevent hunger.
Exercise
On the Flat Belly Diet, you should exercise, but it is not necessary for success. The plan advocates faster fat loss with its exercise prescription that involves six days per week of brisk walking with intervals of increased pace designed as "fat blasting." Every other day will include either strength training or abdominal exercise routines to promote healthy muscle growth and encourage increases in metabolism.
Online Support
For a subscription fee, you can get online support from exercise and nutrition coaches, buddies to help keep you motivated, forums with other dieters, menu plans that include shopping lists and recipes. Your personalized plan includes calorie recommendations for your specific body and goals and a tracking feature. Tutorials and educational material allow you to learn how to live healthy for life.
Considerations
This diet is strong in promoting healthy fats and caloric control, but fails to stress the importance that proteins and healthy carbohydrates play in a well-balanced diet, notes MayoClinic.com. Incorporating lean protein, low in additives and sodium, will support your healthy goals on this plan. Whole grains high in fiber are also a part of a healthy diet that promotes a healthy colon and weight loss. Fruits and vegetables should also be a part of a healthy diet. When following this plan, include these components while keeping within the structure of the three rules.
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