During their quest to lose weight, many people focus on the unsightly belly fat that hangs over the waistline. Belly fat poses many health risks in addition to a poor-looking physique. It usually indicates that you possess too much visceral fat, which correlates to high blood pressure, type 2 diabetes and heart disease. Diet marketers know you need to lose this fat and package plans to target this area. Most of these diets are full of marketing hyperbole, but underneath their claims usually lie sound diets that can help you lose weight, especially at the belly.
The Flat Belly Diet
Two editors of "Prevention Magazine" wrote the Flat Belly Diet, which focuses on increasing your consumption of monounsaturated fatty acids or MUFAs. Studies have shown that an increased consumption of MUFAs help you burn off belly fat. A manageable, low calorie diet set at 1600 calories per day, the Flat Belly Diet models itself on Mediterranean diets with an emphasis on fresh fruits and vegetables, lean proteins and whole grains. Every meal should contain a monounsaturated fat from sources like olive oil, flax seed and almonds. Monounsaturated fats ideally replace most saturated fat in your diet. The book contains exercise recommendations and sample workouts, but claims that no exercise is necessary to reap results. The diet makes some exaggerated claims about rate of weight loss, but overall offers a healthy dietary makeover.
The Abs Diet
Directed at men, the Abs Diet is relevant to anyone looking to lose weight around their middle. Developed by David Zinczenko, the fitness magazine "Men's Health" editor, the Abs diet is based on principles used by bodybuilders and fitness competitors: build lean muscle by eating mini meals focused on fresh produce, whole grains and lean proteins. David Zinczenko pegs 12 "power foods" including almonds (and other nuts), whey protein, leafy greens and oatmeal that take front and center in a seven day meal plan (with recipes). The Abs Diet includes a cardiovascular exercise program focused on interval training. The diet offers basic, good dieting advice that could result in a loss of belly fat and an overall improved body appearance.
From Belly Fat to Belly Flat
The book "From Belly Fat to Belly Flat" focuses on the theory that belly fat (in men and women) results from the presence of too many estrogenic substances in food and environment. This exposure leads to hormone imbalances, and the only way to correct for them is to eat foods that re-balance your estrogen levels---particularly cruciferous vegetables, citrus, flax seeds and wheat bran. In addition to dietary changes, the authors prescribe the use of a natural, topical progesterone cream and the intake of seven dietary supplements. You are to avoid saturated fat, alcohol, refined carbohydrates, caffeine and soy. The book provides a month's worth of meal plans, which include recipes, and could yield weight loss. However, the use of the cream and supplements seems unfounded in terms of targeting belly fat. The book lacks specific recommendations for exercise, which is a proven way to reduce belly fat.
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