When it comes to losing belly fat, the "every other day diet" won't target your tummy any more than other weight-loss efforts. This is because targeting body parts, a concept called spot reduction, is a soundly debunked fitness myth. However, the every other day diet can be as effective as other diet plans. Done successfully, it will help you lose body fat -- including the fat around your middle.
On Days
Step 1
Plan for eating 1,800 to 2,400 calories, adjusted upward if you participate in sports or other workouts. You can look up calories for meals and ingredients using free online calorie resources.
Step 2
Eat a large breakfast that includes fruit and protein. Opt for savory breakfast foods like eggs and bacon rather than sweets like sugary cereal or pancakes with syrup.
Step 3
Focus on healthy foods like vegetables, whole grain breads and lean proteins throughout the day. Empty calories add no value to your diet, though you are allowed one dessert serving at one point during the day.
Step 4
Eat less food as the day goes on. Eat as little as possible after 7 p.m.
Off Days
Step 1
Plan on eating 300 calories on these days--400 if you get regular exercise.
Step 2
Spread your calories out in regular snacks over the course of your day, rather than just a few larger sit-down meals. This will help regulate your blood sugar and control hunger cravings.
Step 3
Take a multivitamin to keep your nutrient levels up during this low-nutrition day.
Step 4
Focus on other concerns throughout the low-calorie day. Dr. John Daugirdas, the diet's founder, advises that this modified fasting can be an effective spiritual practice as well as a weight-loss technique.
Tips and Warnings
- You may experience constipation on this diet. You can alleviate those symptoms by increasing your intake of dietary fiber on your "on days." Abdominal crunches won't accelerate your fat loss, but a program of ab exercises can tighten the muscles beneath your fat. This can create a short-term illusion of fat loss until the diet starts melting off your belly for real.
- Dr. Michael Roizen and Dr. Mehmet Oz, authors of "You: The Owner's Manual" and "You: Losing Weight," recommend against calorie-manipulation diets. They say this kind of practice is hard on your body, and they prefer a simple calorie-restricted diet and exercise plan for health and weight loss.
References
- EveryDiet.org: Every Other Day Diet
- "You: Losing Weight"; Dr. Michael Roizen & Dr. Mehmet Oz; 2011
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