Flat Belly Diet by Liz Vaccariello Cynthia Sass

8/8/2019 Flat Belly Diet by Liz Vaccariello Cynthia Sass

1/30

,A B !R IEAK ,T IH IROU IG IH PL"ANI F R ,O M T H E : E ' D I IT O R , 5 , 0 F - t~ ~

A [F ILIAl BELLY I,S A,BI'OIUT FOOIID & ATT:IITUIDEilP'EIR,'IOD. ,(NO 'T A ,SI'NG:LE, ICRUNCH REQ:,UIRED,)

. I II ~ I I I I I I I I I . 1 II I I I I I ,I I , I I 1 ~ I I I , ,I


2/30

,[ ,h i:s b oo l .. 'is ' inb!2m-;l-,~das , 1 ; 1 , l'e:m"eI~ICIiJ; 'vohlllne O J l l ~ ! 11D't as . ' ) 1 , H [ I . ' C d : i { ; ; l l I , rrli""lJ!l'~aL " f f u L ( : , ~:~rfa[,Il:li1,'!l!t]Oll, P 1 1 I V e nh e r e k; d c . s i . g - ) l I l l J - d . t o he:~p'y a r n n : H ' I , ~ : : ' ' C '~ . n f Q f f . . L J . ~ c ddecislons a b o u t yo l l ! : 1 . ' : f u J , c : n A l b . ,]ii; 1 1 ] 0n o t :kI !Lendcd. a s a,S!i ;~bMi~,~. '~!e.ror ,!Ili'if t!lteilll~:~l;r.il'!!t !,h~u,w~y h"~ '1 ; ; : ;~Je:c'"it i pre~;:;-IJ"~jbe(~,'h y f iO i~H : {h ' 1 lC~01 r . '[!)~ i l :3ii, '~~I]:ett~b;!litYL'1iIU,h aJl~ ' . '1rflL~dM:~.l.! l:r!ll1:!-~(!1~1~\,,~~ ~'ur~,~yOfLl! [0 ~~k {:or!ilr~~I,~~~,VfM~dic,d h~ l -Mi;mUtll~! {if : ; ; 1 , H ~ e i . f j i l !'hrfini:.'~-nj:L1n~~:~,lirurh'lct;Ri'(::illn:~,!,l~l'n,~'~~,;[11'g.~~:!'~zf__"t:~il'ln:!:',"I~.",~l'~!,~"h{~dt:i~~' In , .h i '! :: :h0(j;~does l 1 l 0 t :.I]1I[}ly' OlJ!d)iJI.['"S~'n.0l,lit" h y the 3Ui)l:ho1' 1 0 1 :p'~]ib:I,~.shC:r'l 'nor decs : r L i . c : n t i l D l ~ ( i , f sp~l:fic, 'WiI . ' j iU: l id-n;J j lTIC 'PI oduets, !Gm u]p!ll! lr~~es ! {n~~M] : i l ?~ ! l hm : s~o r , ; x u ) t J ~ o : ~ i U c . 5il[,~~~"that t h C ' " j ( ' 1?nU01 'Se tl~,is 'I J oek, , ~ t s ,ull l tho.! l .,i ~ t " t '~~{~,:rn.bH:. lb i;~i~.II t~~'hr-;[l!-rld-n;~]~L e ~,}i \I : )( lLl~; I ; ' : '~ ,merl ~l~J~~!{j h. ! J I I ~8b~i ok ,a~ ' t :U'i1cll,t:n~[Hk8.o r 'L"{!;g~:o:!~.t ;:It , . ."{l

'~:["ad~'ll).afkfl0 f lh !? i r '~"(;! '~!p~c' t t i~eoO~T!~ar~k; .~.. r . n~! ! ' ! ! . l ~~ ,~![1il:r~$:;:~ggh.~~~:h l t h , l i s 'b0.:l 'k ' , , , . - e ! [ ' ~ :"U~(!lli['~IlJM,~;:~thi;.> ' ~ : u l ' ! m r i l ! 'i~~'W{! ; ' J :~ i tk ~ ] 1 l r ~~ .

nil ."e :c\~~ud , s rade G d i i t i I D U : S , : J; ' r! ! b!f! .fh , b ! ! i n~ ' ~ ~ I I ! I I M : i S : h c d ,il n 2.~HiI,8:,r t f : ] ) O , 6 'b y R (H lri le I ne .

f!d~,r ig ht s l'e ~le rv eiJ J. N o :r),iU"l~o'rr"~;h~. ]J;uDlic~~:ti! i : lHilnrm,y-lb~' l ' f t l} 'mc l lH~ed I lU" tran m,i t t e6 l j u aUf ~brHfI i l J J . "' b J , f ~ ' [ l , y l~l~al~,!i:,e : l l G ! e H ' O l : l i c er ~m~hi!l ! l ."dc.aJj h l e . l u r l . i r r : l g i P ' h O i ~ i D e 1 l ! p y h l g ,r{'!(~rrd1~:-~g'l i.o~..:i.iLl~yiD thm:~~~!I.f,o:t,iniiDti t ' : ! i:u toa:ti ig'Cl' ili!l.cl. iL'C h : 'l ,( ! ;' " ~ 1;S)'8JL-;{ff~iL~"i.';d~(!"iLit fn~ij;;;~dlt;ti l : " ' i ! l . p!l:\~:,~tu,issil(tl,Onh0 rii.~'~)Hsh~t:.R~ r'!.'~,;;,~bg~}]Ui, mJl"; ' I b ~ :rD\,~II.'~:lilJL'!i{!df'r)L' bll.l;:!lIJ:IIl.')S5 m: p"l\rJ!l:Ir~!lJ!~~g(L1~lI'U~{!,'0[[" ,~r)1l'Ei~}ooi,[t~,sales,

- l i 'c n ih~~iJ,nmIJUillil1i,!~l e..t~~, 'wll:"~let!:[l: -S! r~~d ; a ~M ' :: H : 'k . e t s } ) ~] .Nu :t ~ ,uen~ ~ :~~"od~~:e:~HC, ~7'i ;~j T h J I ~ d A"reHb] .e~ 'Nml l ,! ''1{o~."k~N Y . " 1 0 ]7, r t \ i' : t ' J 'C; I ,~ , f j : J i r~ i s n , I \e l i i s t t ' i1 ;~d"trfl!d~n~J~,fk o LR od ,l i?I n C ! .Flc, t , Re l l : , ' l f ' Diet ' i : :; , ~ ~ , r ~ y ; ; i ~ ~ J I ; ! : 1 ' ~ ~ ' ; I ju d , ( m ' l ~ 1 : rt k u f B J I J ! ! l : h ~ l l ; ; ! :111~"

i P i . ' f u u , I , N ~ n the Un . i ~ , e d ,: S i L a . ' L ~ 8 " , s ; ! l ] . fA U.ii i: 'Lic.iJ\] 1 ; i j } d _ , a h ! l Inc ..l~-~*'ltll, v ~ r y e.f(O;f"t t~~ruS!! .1 '~id-rr~)@, l~y 'Cl~c l fi:;1![H~'t'@.

Direct 'diilti '{H~, ilh,a~;Q' l i ! r .e~:u~;g:~l:~d~c!J''lf,er~' ihowgl~;a-[} ' Imi(hOlOOHli ' 1 ' : F t t . ) by KI,'ifi,th~l~Llf5iiJJ'tJ : (top :I!"~~'ht)'b y , : ! I ! , b l ' C ' ' ' - I . S . , Nilseou, [uoa . s t r U u G : ' I J : " , ' l'\li'HUJ ,[Hsrudc, In cql l '~l,j,1h~;b~"[Dclbo:~~,h' V V j ~ l : b . " i I ! l 1 l S , ' lor' [ ' I i,at i l1 l a m s ..!,~~cl,A : t-wd ; ; l, iU ;: ~~ ( t ' ~ : l i i C ' '~~1~.;'~.$m:(~l ~hMO) l ' i y TQd ! M ( I ; ~ ~ i 5 ' l; 1 r . ii t' ll r f~ J i l e ! i 'i ! d Jt~Ollj .lJi ' ti iDlO !);r~d:i i~: l ' i l [: t!e t u ~ t u r ( : ' ,I~]1!l :1 '~1Jb : ! t 'r~{;]M ~ , o u ; : i i : i U u , .

li::oV~:'~UIlL~,h~ : [~ ] l lo j [ "~ les j ; e ;n ' b~ ~J i .H ,A].":FiI.1I~)l~I.~l,t:Qft,ioJ."{!:"i:.I~l',{,:~'S'iIlip1io1tos l'bruil ,[!;,I[~(!!D,miJ;:]JkVn..odn'~(]' I~1."!I.~l(!3H ~ f 6 ~ , \ i , 1 ! n f ~ : . E ! i 1 . / I ; l i l ; i i \ "p h o t o s b y K J I ~ ~ i ! . : i n ~ L~t:!i-~n"';'i!b'r,a.t'~~1o rCm l gn~ ; .' i; S . c ;; u ldci}gi:I~;g~,1ln~'PU'[l!~li:e~rl,i'~~III~nail a~'IIri!theHly, d :i~t! : ~~,H;-!ilt 'h~U]i!'~~ ~'!!ltC!!!Il~:fO:li!d & ~l,JtUt 'I!1J~,:p~:i'l)-~,.u:~nt~!l.~ h l : m : l e eruueh ' ~ ' l . ' ( I , t L h " ( % ] J I by :[.. i : : . r ;" , il le c ! ]J l ~ ie : U . o - \.edltor-ln-ehief': ''lilif:ilh C l U m h ~ , i .1 i .S;i!JS~S,=H~\~.od,. .. , .'

tp " C:U'u.T~jii.~h~~l~;:;,hih] j '~_t .g l -: '1 l ih imd ~di(.t\"i~~ ~m!l;] i l t l d ! l : ; . " ! : ' .l:~nN-'~~~~9'1',~~'1~6-O'5~9""8~9~'4( li l r- e ( : ~ ha r o~ f~ [ " )IS m:~~w~ :]:-6~5'].9'-,s;t,5i9,-6 ~(:llh'iJct' h , ~ , r - d e r : n ; ( , m ; )T\BN-ru3~ ~9 ' 1 , f ;1 : - ' hS : .9i~ ,S .6 ' - ~ iH- ' [ (~l':::!'d~i1J: .l iJ: -dc.t l \~)ISlJN-'~([I = Ii .-:594 ! : ; ! H J ~ - : 8 , i 5 I i . - , , ~ (l~'~'i!dehal :d ' i J"Ie.~)r, m c (h j,d ug c l! ie~$, 2.. ,Abd:'m~,~t. ' [] ., L V


3/30

AC K NOW'L E D G M E NT~5,RAG,E V III

Chdptr ~6EJ lil'EADX EOe A.aAISalLY;P A G ,E 1 1

Chapte-r 7 'THE FOUR~'WEE I(PLAN: QU iCK' AN[ )mEASY MEA.L.5PAlGI i [ ' 1 ' 1 , 5 ;

Chaptsr 8IJ~EffillEHlNEE itP I .$ .1 \1 ' R EC I'I? E $,PAISI!: 1 - 4 , 3 ,

Chapter 9T E lF FO llR-,WE F1.~(::._' I...:. :. . . . J J ' . . J . . . . ~ " , '.g;_".:_: IU~~ ,.I~I:'.:) '" , ....:.: 1~J . 1tion direc t 01 ' " Cynthia Sass, lVIPII , . , ltD., Her first ehal-lenge was 'to cnnd) the latest research, combine i:~withher vast e m in i e a l experience, and develop ti L d ]e '1tthat

would t ; , t l l ' , g ' e ' t abdominal : f i t : t : sp1eci n c . r u i l l ~ y .I [1~ade ,i~good deo~ i l dof l : - Cynth b l 1 'Sno to]i:ht a phenomenal frJJ.algazii.iB editor bat also a tBlt,~s:ter.edd~et~titU~W'~nitwograduate degrees and 15years of expe r i e n e e , incl~ldhlJgcountless hours O : f ' l ' I r O l k - ,r u : n g w ith , w o m e n in fi le ' re a l w o dd . ,A ,n d ,h e re 's the best p a rt: S h e ' is P ass ion ateahou t food! I 'k ne w' that ,any diet I asked ~~N : ' i J "toeonstruet "WOuld,be satisfyi~]jgand delleious, that it ' w ' O ' l l d d be a "iII,;r~)f of eat ~n\gthat ' ' '1!{'OHu~ncould embrace :fo~"a'I [ , r o ' i"' . A " , ; ( I ] 1 h.'~ :I" " '. I ' '" ' ! U i ' 'i k , t,he lbun.e ' " , i f l l l J l ! . ~J! " \ \ " ;t l U S . U,Oo[ . 1 . ,

S he hi~t.d eve lo p ed a be [ ] y : - s ' ~ lr i ~ l ' k r n ' l o ~ ge~l;ith~gplaut lru~l) 'I tis g l l O u . o o l d e d in the latestand most credible seience (.i dual. YOU wont flnd anvwhere e l s e ' l : ) . =and offers the,W l IJ 'mo s t f]ning',~s~l l t i s fY: i .ng '~and del ie io u s mea ls t h . , a ; t yo u "'"fiUever have the pleasure![)f' e ' , a , : t j , [ ] g ' , .But U.1fV vision far this .F l a t 'B ;e lb~D~ 'e twentbevond food. I know that anv sue-

1_ ~ I~ I!"

i e s : s ; f u ' ~ dj, ie t ~u:;;k.no~v'i]r~'[]ge'sfh ,~ l " t' V I , i " f : : : eat fUir ena,ot i,Oir~i. l I l1 l ' ! ' ,a ' 'ons, (ItS l > v e ' H ,il~ plmysi, 'ca]! I lJm{H~.N'ot only does the Flat . Be . . l ' l y ,D i e t dem'~\ i "e~f 'a" heB l W t h . y ; , sat ]sfyiu,g' '~ay of' eat-r u :~ ] , g - one ' t h : [ t ; t ' V l . d U dd YOUI ' body o~'fatin the place y~ u told us ) "O 'U want to slim'~]f-)'il~'I" 'i''il'il'''''';' t- but it 'iI'U ; '~I] ''I'.-'i., eh ' ! j J,~ '1 ;") '~. . ~ .~ ' " i.~ '1'(') " '; i" ;J '


12/30

Be ~ . , l l l ' y " , F ' : ~ , = - , ' t - ,D. - e , ~ f ~ ' l ~ ' n - - ' e ~' : [ d : : ," ,- . . ~ '. . 1 1 i& . ~ . '. - ,I: ::::: : '.- .. 'W H : : iE , 'N ll i 'TOS:BAROUNI) the words "belly fat/'i'Itn actually talklng about two c] j : f , ; . . ,w e m n t i t y p ~ 5 ~ subeuta neou and oisceml, ,Sube u t: a n e , O i l l l 5 1 ,lift i s OO$t~ though per-haps not most seienti flea] ' ]y, de fi ned ,~S the f{i'!t that yo u can see, the ;;.:i: nch youean phlC'h., ; ,&, '1 !


13/30

cvcr.v Issue eontains some Up 01' strategy f(n ,g'et~n,g'mere tnyuur diet, In , i ~ C ' t ", v e~ ' ~ " 'Co n s u c h 'i ntimate t e rm s with IHO])OU~lsaturated ' f i t t u J I l ' a c id s th a t w e have ~..ri I 1 1 I ti'.,l"Fli ame ~ O " ] ' th em -,'i\tI"U'~A 'kl, f.1f\'If~]l,n~I'1TIi,Ae,~ 'M, '0 :;: 0 ' ' . ' - ~ ~ hs'). 'B ' ';1~ri[ : - 1 :it wasn't Until thel~,II!I~~.h"_IIIJ.1l~\~~.!.~ ~ll.'[l ~l.Jll~I:...~I, .iJ_....lIr'l ....~ lr,lIi,IU, .,v.~L."-.l!lr, l_yl .... .r.:J ... ," L~J[~~ll .. ,,:.,_ .. ~,~ ....~ . _.::tl_,. ~~, ... J I~ I J. . _ ' ~ ": sp r i ng o f 200'7' Hlu l l twe r ea l i zed just b 0 1 J . i \ ' r amazing tllJe'se fats ,[L1.'t:~.,~ ~ n la t was whenSr~a ; ! :~ . i s hresearchers published a study i~lthe journa] , [ J i'a o e t e : s C t z ' r e showingdlat eating a diet ' r ich ] , 1 1 ,MU I rA s ca 'n actl'M[ltiy ,help pre'oont" ' t ( j ' ( :~ ight 'gf lJ ,n Jl 'nycn.lrbfJlly~~

T h e re s ea re h e rs looked a t th e effect o f tlliu'ee dif f e r e ' : u r t d i e t s - one l 1 ! " i g hin s a t -urated '~nt~another high in c : [ u b o l I D y c l J . ~ i I ! t e s : ,and, it third. rich ~n ~ j1 : 'U_ F A , s -on agroup o'l'p a l w ~ u l swith "abdominal fat distribution, ~01;; in '],a~lgHa~@the rest ofus. nonselentists een understand, b e m : l y fat, ,AUthree diets contained the S41uemu nber of ca lo rie s , h ut unly the ~rUFA,(Bet was f(yu, 'ud to reduce the aeeumula-t i on 'O f ' b l t l H y f~t a nd , n H):re : s p - B c i F ] . c a l ly , " \ijseeral b e n y fat,Bear ~I~111]ud: No oUu: r l "nutrien: (~(,ndo , tk i$ ~,,4nd,that's , '~ba;v;makes the J ~ a t

Be. l l~ '~ 'Dlet unlike anv other d i e t 'hool v o u 'v e 'ever read, 'It n r e s e u t s the o n Ivdiet to~1 ~ ~~ 1 " ' ~give I ; r l u - m ~ ' t\ : s ce:: l1rOOD"s tage, to make them an essential part o f every :~]'Og]emeal,And, thn)tmeans i e s . the only diet that helps YOhl l o s e ' fat in the be l l y '~l jeC'. f f i fxdlJ1~'In Chapter , ~ J ; ,you ' l l read. more abo u t M , 'U I-i"'A s and t'h:eirvarious health benefits,but until then, lets ta!le a bm eder 'k_ iM TJka t this 'truly g l 'O~urudbre ' a .k i~} ,gd ]c t p lan ,

Th:el Flat, 'Belly Diet P:rogr1anl+ h : t l : r ~ J J : , , " " i . t ( 1 ; l ' t and the Fom:..W~c'k. l i( 1 i 'k i " i : , lJ ; Plm , T I T h e \]u:lk~thing tefgerUu~~rtd,e~j~'IS~,32 days, whiels .5~udies show is just HIIlOl!lg'h, thn,e itomake any dietary Cl']J,iUlgE Ulifestyle, ~I,'hcn;,3J,f . ' ter)"'{~n~vemas t e r ed the prngr [un . and, o i I C C U the desired changesrn nvour ,"e~~'htand measurements, I ,~.ilie \~U t h e ; tools to keep \IOU1' belly 'fla t ,fo r~ 0 I' 0 ~ " .J ,.1life. 1 ! : V B 1 i ! !though yo u l I t a ; y be tempted to ' f 0 1 hJ1N ' one paItwithout the nther, Iwant Jon to . .st,a'l-t:'w~d.lthe Antl,-:Eloat Jnmpstart; t 'hen, move ! i l t l : .f l~,g'ht into theF t n u ': ~ V . V t : :ek , E r u t i n _ g P la n , H . e [ '1 e s ' \ ~ h : " " ' . ,


14/30

TH E F O'U R-D _ AY ANTII-BLOA.T JUMPSTART i . 8U.~ jU8t about beating bloat:~ i t j i s ,. fl l: s o ex t rem e ly imp o r t a n t ~n S , [J ~ 'I .'k ][ T h g yQ'irIl' e , n [ o ' U o n = : 1 i . ] , c emm ] tn1Jeu t to thelentire 'P'iF.'QigJ.'a,TlIJl~ The ~l'..day p l a ;n . includes a p re s 'c r.ib e d l ] is t offcods and, drin ksdll~'twill help f'lush out fluid, reduce water retention, and relieve digestivelsS l : u 2 ' S like , g ' , a : g and eonstipation, wh let! can make y o u.r ' b eUy puff unnece ssar-r n l y ~YouJl drink Cy~~1 t . h . i ~~ssignature Sassy Wat~[' and eat healthy "foods likefrui ts, veget ahles, an d whole grai Its,When we tested, this diet on eu r group!1 0 0 f V{],IUll tieer.5~O;,n-l~of ,~t'heparfieipants lost. an amazing 7' ,p,~j '1. l: t t ,d '8a n d ' 5 : i rwhesi,'< nth e f in~ ' l " 4 ;. t Ja;y8 (tha t ~ j'tMJ,t F){j~hours) ,

[.091 ng the bloat isn't just a ' w a y to fit Into Y:Ollr favortte dres-s again. :[i's,~bou.tfpc]:i,ngconfident, powerful, 81'1),dproud of YOlU" body. Dro:ppin~ ' even ,a'fe 'li,p nu ud s o f lJ il,nn e ceSs ,a ], y wa te r ' w e - i _ g ' i l : t can be th . r iUi"ng and c , a , n ghl ' ! ' )~OUarna] O : [ i " con fidenee bo ost-sessent [ a 'm ,f o r success on auy diet plan" Plus, I'veadded a secoad elemetrt 'to the 4= d m y p'htu:: ~..Min d 'J;rick ~l!tevery meal, nle~e'!qui,ckand easy healthy-a ati ng ' triggers ' w ' w ] ] , serve : a s . mealti me reminders that'r()U llii,;3!veemhar leed on a,new ' ~ V , i Lv o f li~e-,ilnew 'Wity nf livi n;~ W : L t T h l , ,il '[rnil,e a T i n g ' ,;a; ,..l I..., 01 _'

119% ~rdse every day, w a Ikifil 9 50 l i i ' l n l i n U ' ~ e s a s~18I!1't ()f m y tom ~m.l l t :e .I { : I also st:r'~ol~rth-tr,ain@ \I \e r ~ w @ e 'k @ < f i l J d a nd tr y t o fit in a w e @ k , l yP ~ ' Igites c l a s s c) r Y~)~la se 'S ,S~Q 0, . toe ,) A f ! ! d Ilen c o u rag e ~ve !r~ 0 r i H i i ! ! to m a k"e e x e n : : i : S l E ! ! a~~I~'to r h ls e r t M~ rII~res: ty le .

'T o t ha t e nd . ~a sk ed I ' revent1(Jn~s ' f i tness, i d i rec ter , M lc he le S i t , s nten, to dev is e thel e x e r c i: s ! e < p r ( l ' g r a m :i n C ha p t e r 10 ro r Y Oll! 0 0

fo llo w as yo u embal rk o n the, Fla t l 1 , f J I J y Di~t"A d d i!llQ i E I J fi tn es s p ro g ra rn to th e e~Ungplanand m @ . n t a l s t r,a te g d es w i l l , 1 1 mea n raste ifr e s o i l l s ( ! J ~ ~: ,er ta iI1 i I '1 i d i i d to r SO m 'iE ' o'~ (HJ~'oos, ' te~$).

But w h , rt t m a l k E s , th e fla t ,B e~ ly. D f e . t ' ~ I I ' UIy$;~ ec ia~ 'i s ' t t h a , t you do ' !1~ 'ne ed to , e x : e r d . ' s e , t t), re~p t 'he benefi ts " ~ ; ' fY 'O l ! ! l do e xe rc is e", ytNJ w i l l imo s t c 'e rta 'in r y 5e'~ resu I it s ' f " a s ' ~ ! ,r . ,all'ild yOl!!

Co p y rig h!e c m a te ri E ll


15/30

THE F 0' U R -WEE K : E A T IN G P LA N begins the morning ,~ner you eomplete the}\,nti,- B l o a t Jumpstart, a[Ud,i t 's th e eenterp iece o ,r t h i s book,. ' l [ ivel"Y , c b t y ym_lU enjoyiIJu.':ee s ; u ; p e r s a t i s f : y i n g ~OO~ca~.ol1iemeals ,and, Olr]J,e 4 , 'O O " 'c ' , a .l o r r u eSnack Pack, Eachmeal and snack contains just the rjght amoun t of :M~U1~Ato make t ] U d L ' t 'beUy " E a td is a pp ea r, H o1 i, :V 's i r n f p ' r ] e ' is 'thaf? No e a l o e i e , o o 1 l 1 r ~ i , i t l J g ' .N o m a th ! 'Ve c h o s e th e , q _ l U 1 1 1 = 'ltity rOf'1~,6:00CdOI1.CS per d~y because th a , ; i s the precise amount au adult woman of< 5 ' ! 1 r:t:lo'lf'0!5ga 11 .1 , " , " I ! P " ] 1 ' t ,~,'~~"Ji:n'l;;:!i ;:o;~""", ~!,1 ' I i ; J 'fJl,;f>'i,i'll r l tv l '-'Ii\?D'~1 ..,-,,~,';1a ,I,.... ij:J''"''~ Ll1I!"II!i!liJ"[1 ,ion h e r ~ ; j < 1 1 . c ; ; 0 J i : ' 1 'b.=L'll";11.;'I?~1~!@.., 'J~ ~,~l, ~l ,.". II ~ -~_"I~'~II~I,; SIIl:Li!l!l;jl I~~. J~\.:_~ Ig'!u; !J..~IYI ,l ~I[~~~W [~~~U S t!u ,61~!ir '.Jliui~~ I ,I rLul, I [~~r, LIl\.J~1~ L~~VrGig h t It,...h ila m a in ta in in g ~ h igh l t lergy l e :w1} healthy i m m u n e .s .f .Sru:n:!IJ~,and , Sb'n]igmuscles. 1 1 1 also ' e n S 1 l 1 l ! ! E ' - 5,you '~~[m~t.fee l tired, c: raJ]ky~,i r r i t a b l e , u],O[)(lyr. 0 1 " hn~~g1"J~But b e c a u s e ,[1,0 pla n flts a ll , w e 've p ro vid ed two dU ' fe rem l i tve r s ion s i The first

,omo; -sperfec t for people w ho have little time to ' spend in the kitchen, In Chapter7, youll find 84 di f fe ' : r en t 4oo..c ' i l lor ie ,~ :EvI :UFA~p~~ked , !Q, IJ i, ic 'k . .,FbrMeals , a , nd ,28d i f f e r e n t 400-c~] ' o : l r ' i e : S n , a ~ C : k , P U \ i e ' ko p tio n s . . C h o o s e three DJLi;;,alS a n d n n e Sn ; , m , e ' [ ltPack ~t,d , a ; y a~ld,you're done. In amonth, you'][ have ~ flatter b eHy and I'll havedone' nlj',f job,Surn,~t[]l],es!,llj,oweveI~ Y O i L i r n m 'w , a . n ta ~nn:Fej ,n( , lv ' ed l i o ] ue - c r Joked meal, whether

rn ' t t~s iaJ ! r l , rnIy n . ig 'h t j Or the \ ' ! . ? ' e e k e : l 1 d " (W y[)u:[~ejust a good O O ( l k who l i ke s t o n@x, ' b e r

wi~~ g l i 9 J i n ls l @ < o o f il ra a l ry b e n e f , ~ t s lik~impro,vEdc a r d ~Qvals; tu I l a l l l ' h e a l t h ,g n d s :~ I r Q W 1 !~ l 'e l f ~ m o r- eto n e d mus cle s. B ut yo u can s til I re. l{p~ct [Q,s '~rin~'y,our lbeII 'v'-and ~Q s ebo th so b O l [ J t 8 l n e -i ()U;S; and viscera I fat-'b,y sImply fo,,~~(lwijngthe, e , a l t i " n [l P~El i I l .

Iw l I OU do not a l n!ady' ,@ , : x E r d i ' s ;@ \ reglu~l:ar lYi,yOlil d o n '~tn a v , e ' t o s t a l r t (fo,jng s o r f:glht ~W~-I have all 'ways, b!!'en a IIIi 9 1 b re 'l i '!!v e r i , 1 i 1 '~lhe

phraSE' " s m a lU c : h a n : g r ~ s ' n b ig res ults ." To me,irs !1lQr'~ U m IP Q r ~ i 3 lr r ~ that yOIU! do safflathingto re d u C . ' ~ yo U l r be ~lly ' fc i 't then 'i t is to do, f , J ' V f ; l t y t h l n r . t . o n IY te f i rid t h a t too ~ a I 1 ! Y 'e n rlnge~are tao O'lJ@ rw~e Imin9 to ma~liilt~in"I 'f Y O I U do Inet a Ir eady h r~v ,ea wor~o ut reu-U~e' ; inee rpOI",i;iitlng a ~ew w . a . ' ! ! l o lf , e ~ ' t t ing, ~filt()1YO ' I I J r ~lif,estylle rn ay be cha Ii9 e e"CN"'~h f ' O ' l fthe 1 1rs t 3.2 d a'~ ,s ,.


16/30

c u l i n a r y muscles n ow and then . InCJ1 ,a p te E '" . }~'ou;']lfind more t han 80 r e c ip e s'th~lt all provide the requisite JUJ~11ber of ealnries ~nd MUFAs per serving, $0they C "IIn be swap p e d ' " I I I .';0.[' anv ef~vo u 'I:' 'li'finmired th I ' ! I . J I ] 'YII eal S 'll d ' av.~~,I~I I: ~l lUtes ."'i'gJ~~.IIr.:-'~l .n,_ ~b~ "W~ll(~ IVL l .1. :1:1u ; i! . .~~ .J . ;'~L lY :~ . . w"~ l. "l _' ~~ , ~"! ll _ ars '~....I~II!;~Like the F1OlU.-rJay ,A . n t i . - B l o~ t .Iumpstart, the l ~OUT- ,Week . : P l a , ] 1 J is n~ton[y about,v'bat ) . i 'QU. e:at.Ie~ , .~bou.thow f ( "DU think.Tn Chapter 9 " I'll ask , rOiU to 'kl;:.~~)1 a . daihr

I. , " E I.... J[ I....

journal-sa key predictor o f S : O , C : C ' i C S S on any diet, EVe ry d ,ay , ,rn p: ro :n lp t t : yo u torn:e:f]et:t o n la ,pa r t l c u l a r ,ag]~.:~~c to f y o u r re la tio n s h ip ,to '[(]od..l"nrUl" he:l.lv~ ~rj '01J.Ub td !y ,"if ,, ........ .. +. ~ r,~lil!d,your goals., :~:c a l l these l "e f lec t io o s C irre ' COl,~f id;( t ' l l . ee '8-:not o n m y 'bec~use yOUl"'bellv lies rutthe i I j : h v s i e a l center, or C(H" e ' , O : ! :" 'O U l W " h u i l ' v ! ' , but also because ' \ , 'I iOlll ' atti-,,Io/f , l , t ; ; I , . . r , r . ' . . . . . .Throuehout ' f ' I ' I ' ~ I ! I : ! ' '~ "1 'O 'I . . , ' 1 0 ' o k : & 0 " [ -" ; 1 [ '1 " ' 0 '1;.,~,VEo,;:o titled D~A . y. . . .(iii .'. I I ' n O i W '? to ' ] " " 1 ; 1 1 ] 1 1 'jt"II'~ ;i"ilil:~. . , , [ I. !\ .. !I I. ~ ' l:. ~. I~l~~al llU\1 .. ,I;\j! ,;.1. .",l l: , ", ', I~, dl~ ILp'\j:.i~....~' '~,1. ~ ,",!W I . ~ Ii\ '.. ' [I! I~ l,IIpQ.. l' ,~llll~Vll

abont fh'tj we igh t ']o~,s~and general health, These are q'l' l l lck tips, strategies, andbits 0' [ ' i[ffonli,~~tiofithat.Rl.:p e 1 : t s , iU ld l readers teU me a re l lse 'f l iL And,donl fo r ,ge t

thoughts and advice about how to aehieve success on ~ll.i.samazin g progr,au~,You'll al$0 find, incredible suecuss stories from the: won~en (and J . n eu ) whopardcip,aled. in our Flat -B el lo .D i e t test panel+and 'who have ~ flatterbelly top n j : , r J E ~ :it!IfI know 'One thing for Icel"~J:~']1lafter yeu~',sediting Prevention; [fs that mai ~]-

talning a healthy mind and 'body are the absolute Ul0St hnportant things Icand.o fo r Bly~~e]:f , a u d , n IX fi1 ru ilj';,:1 :h o p e t h a t b y th e " t i : r u : e yo u f~n i s h , r ead ing t b : i sbo o k and : f oUQwing th.: is p l a n , yo u . \\fi']~ have : f31~en, in l ove ' , v ] 1 t ' h ,Y01!u ' na \ t~e - : rbe : ] '~y ;you . r healthier, wholesome ' ,;vay of e'ad'Wlg, and the amazi rug e'nergy and,v i:ita'~;.ty Hlat entnes 'wit h better healthl

C opy" 'gh t m a1 .e ria


17/30

C. 'OPYTH~SIPAGE

Flat Belly Diet!.A ful~ 96 hours is all it takes to spark. your commltrnent to the Fla't Belly.Diet-Iand l o se ,a'few pounds! Tlhe Jurnnsta rt consists or:

A DAILY' DOSE . OF SASSY WATER Created by' Cynthial, this make-Q J heed co ncotion he Ips guaI'd aga 1nst de hydra t ion.A MIIND TR~CK AT EVERY MEAL Fast: mental 'fixes help get your

brain in the Flat Beily gJ,cme.

Tw@nty-e~ght days of delicious MUFA-packe!d rneals and recipes thatyou can mix and match. The plan consists. of:'

FOUR 400=CALORIE MiEALS A D.AY Choose from our meals ele c tio ns , o r rec ioes . and be s,ur'9 to m ake o ne rnee l e S nack Pe lck . .A MUFA AT EVERY MEAL These superheelthy fats keep.you feeling

full and ensure every meal rsexceptionally t~lsty.ONE D'AILY" CORE CONFIDENCE REFLECTION Sp,end 15minutes

aday exp~()ring your- relationship to food and desire to reach yoU r ,~oGIJls.,

> A:n 'Optilonal E:xe:rcise : P r 1 o g r am ,Fat-burning We lks, a Metalbolism Boost and a Belly Routlne will help youbuild muscle and maximize calorie burn.

OJlT n E IID 'i FOE l 1 .9 '"A . f ' [ . ,A ' i ' B ~ LI.Y ' :. .. ..


18/30

R,E:AD'A FLAT' BEILLY's u c - , , c , - " , , , E S ' " " ' S . . . , ' , I. . . . . . . . . . . . . . . . . . . . , . . . . . . . . . . . ,STO" " R - " " " Y ' - : - - ~/ / " I " , ' " " . " ' , . . . . , . "I ' " ' , ' , ' , r "",'" .".,'' . / ,,\ .

Mary Anne[ '_ :..._..: I _ I I I ,._.Sl p " ' 8 " shoki 1 , - / . ' -" ,d, - ~: . .. : .::..:::I,~~A t" iI l ' 'E?I 5 '5IU~: ..__::

10 T J : J e : pr~!-/;'rItEt: .[ .1: ' Di : :E j ' 1

ALL,- ,OVE:R,IN'CH,ES LO 'ST ' :

Ii' ,.,1-. f ." I'. ,,'. I,. ,_'II!!'_ _ t p , r . e , s s time;

P O ' - ' , ' U - - ' N , ' , D ' ' : S " '',' ...,.. ','I ,', ',_L'O;S'TlN5,w ' ' ' ' O ~ : N : ' T - H '- " S " ,, , ~,IV", ,". , ,_: iii

I;M NOli A K.lD ANYMORE,;says S 5 - Y I C I r- e ~ d M ~ ry ,Anile S IP e s h okIEhJl,YOlj;d f i ! 9 V e ' t J " k n o w it f r o m H s ; t e < f l I i n 9t o I h e : ! Fd 1 ' , s c d b e ttl e , eu , ec t of h e r n e wwItt ig nit 1 :05 ;5 ( H ! 1 her h! JS bs 1 I 1 . a of 5 y~!a rs .I I ' H e ' : s ; chasi n g m'e a r o u nd U1 i 1e !F 'O ' O T l l1 U k e 'I'm his , [O,y~He, lo Q 'K s a ~me en dI S , E I ( Y S ,~'W-- ~ I .t'"'~ --.~,j., b - I ' - , , - " ' . . . .- Ii - I " '' '' '' '' - . .' " " " ", ., ,. - ~ . II'.ow . , 6en r ns 'IH'MI'i2' 1 ' ; 1 . : 1 1 j 3 , 1 l ,.IIi I Si2!::;'h I'QI.

Mi : lry Ann :5 ays he r h u s b e nd was a stlf 3 i p p y a s s ih ,e , i s WiUll h e r reSUi ~[Sh'0ffi th efilrs t ,4 weeks om the F la t B elly oi. In]us t 32 day S j s,he h 2 1 J d J e s t 3 V z in c h e '~ o ff:he r h~p ,$ ,3 "/"l o ~ f he :r s t o m 1 c M : :h , ,] , lncheso f f h e ' r b o ac~k,=,(tha t . I i r U : l l e ~,Ia(;ethath ~ngs o v~ r '~heb ra s tra ,p ). a nd an h lChon eech th~gh, ~O n the scsle to diaryI~lost.:2 m o r E l ' P O U l Ii1 d 's . II f '@ , e l , a s i'~' t h e w e , i g , h t : isme m ng of~'o f rne, Peop,lie te II me I'mW~ Udng w i ' U - u rnors con f idence i1 1 :m ystep, Irs ten I 'He l"

The , ,adm 'in is tra t ive as sls ts nt he s am ass j3lg e t o r fg nyo ne e on sld eri 1 19 t:heFia t B e N y D ie t: .,The on!,Y '~ hin g yo u h arve !to , do is start it, ,A~IIthe tools a re there." I

Sh ~ c a ll ls it ,a,r~vo,tu~lion airy. doab Iew'i 'nne.r~,dQIQ lo le ' ! 5 h e s ays , b ec au se '~h,e1 M UFAs ~e~pyou satisfied, " 1 M est p~ople ' I I ' !i i n c I l i j d In g m i ! E '~don't s t a y with , C I J d i i ' e ' t ' pia nbees UIS~ til~y 'g l @ t hun.g Pj b ~l:w~'~fi1l t T n ' e a l : s , The' d ine 'r 'ernce w ith this , d ~ e t is ,YOM l i t~rall 'y don't ge t hunge'~pa l r ! J 5 : . lt'swev()1utio l i . E I i r y ' bacau sa yo u S[af~ S l e e ! i n gW [ i !~ U i ts s o 'f a s t t h a t yo u w a n t to t < J ~ i [ l i p IgO I I n , g l . ' " ,And . th ,8 ' w : u l l i l 1 e r pm t? ' r~We:I I I I 'sheadds, j jj !Ust : look at wh e t I"ve lost"

mater iaCopyng l 1 t


19/30

M f iU"Y.Aru f~ehas commi t ted her.S/elir tod o : , ngl th e .Rdt { J e , 1 1 y Wor!kou l i n Ohap i~e r 10aic)ng W l i' th th e d i i e t Eve n th ou 9 h . s ' m e 'w o r k s f lUn~t.im~e n d c o m m u t !s a l i i ' i h !) ) l J reach W ' i J 'f J to a nd fro m 'wQrk , s he s t mm a n B l g , e s ' t o 9 e f ' i n he r : p a o o s \ , S h e : 'U suaUywa !lk s 30 I m i r n u t e $ ~t l u n c h : U m e ! , b ,u t ond l i 3 t y S ,w h ~ n s h e c~n"t~she s : t n p s , a t t h e gyme v e n before' s h e g r o e 's h o m e end does hew'3 0 , m i n 'u r e s o f w a Iking '~here . ,A t home , ,sheeither dCH~S '~IoOf' exereses o r us es ha n dw ~ i i g h ~ s . S I h ~ ' s a y s , her e . F r I M g y ! @ l J i e ~i s s oh~,ght h . e S i : edays ' t n E l i l : , ! ? x e r d s i n g is e a s y . ,

An d I ' i ! k ! s o ma illY r~cel i1t ly ' U~:~nW G l m iB ' , r J I" M a r~ A n [ l , e h a s j u s t di is ,c t l ivere dho w grea t it ls to fit in tn a ! n ic e " s ,1im I P . a iro f jOO ln ~ ;. r~Il leV~1F"eva n (Jwned a ~)~irb e , f J o r ~ ' I , i she : 5 , c y S . III~ fi ked them p btl t lu s tnot on rna," tN lo t a n vmo ~',e,though, S hes ays she ju s t w @ n t (HIt ,a nd b ou 9htU T ife e d l i 'f W e rent s t Y ' l l e ! s o f j l e a m 5 b , e . c a u s e ,they , !; ll l 10 .0 k ; E , r j SQ glood on hi!!~.

~n fact, M ~n iAn n e 's c lo s e t ls g.et t i r ! g l I"i3 i 'fluilil \j,,i lork() I J J t th e.s e' days . S h~!"s bu ~inglnew cloth e s to ft t h e r [n ew ~ bod 'y . An (j.s~ , e"s , a J d d ~~g b ra ce ~e'~s,a nd n e c k l c ' c e s "~ 'iN 11kh i II lo ve, Whe ~ I h~U'so : b , i ! g ; IIj us twOl r'e ' Im l/ weeki in g [fin g' a fild m,'y watc'h.V'OH d!on!lw,~nt to calli a H ~ ' D l I t H 0 ~ toYOta rs e r r bees U5 1@ yo u d o n'~ ' f J ' e ~ 1 pr~'t ' t t' ! I .S ur now, b Ifing~C f i ' l t h a J , e w e ~r:~l~'ThiE}m ore the, be t ter~ U' 5 1 " ! e ,0 nodih e r h I l . B sben d. a r e , re n e i l / I . ng the i t VQ ,WS soon, . a n d s he , ! ' Sl ook l rilg w o , r w , o rd to wea ri ng a b eeutltu IQ!own tha t s he '~aS I I 1 I , t bee Ii , ! ; i jb le to fitinto fo r a lo ng Um@ "'''W h at a prize forr e a .c h i n g 1 0 u ,r g o a t ~r. 5 he exela l im o S ."T on t into someth ~ f i 19 t h a t ' s a t , j i n youri l ; ; , i o s e t , j u s t w.ali t~I1g", T i l l is b e a u U f t i l glown... 'and 1 3 1 s i ze ~m:all er ,'

C ~l1Q ht m ria


20/30


21/30

T ' H E S - " K 'I 'N "N : !Y 0 N_ '_ : i ] '. = . _ . . . . . . .- ' . . _ , _ . < _ < . . . . .. . .1 1 / . . . . . . . . . ._ '_

BO DY FAT IS ES SEN T IA L. '~r'ithout it, "rOll eouldn't snrvive. 'Y o u ~ :"c e l l s " v l: O l I d d n \ b e a b ] c to. h o l d t o , c U f : l J o [ " cr t 'absorb nutrients from thefood ,j'OI!l ate, YOilU organs wouldn't be able to produce the hormonesthat make y o u . d l ig t~n c : t " ] y female, You l ~ , u 1 l 1 1 d .freeze to death on a oo~d.dny. Y C H l t d run the : d ~ " kof d ; a , : J l f u l , g i n , g you])' "w~~ten]~~]o r g a n s just b y" 'b U IU p & l1 iJ g ]1 1to . a doorknob. A ad " ' O l l l : e " t ever f i . n d ~ n g your keys a g 3 . \ h l J i ~" "V i t t : h oU J t fat, Y l J 1 l ] J l "brain p l l o o ! w t b l y wouldn't ev-en be "~b~e:to figure [)'[It"~\fha:ta,key is.In effect, gott, wouldn't be " yO '1 , ~without fat. Body f a . tj whether i . i I : . ! i g .

: Iou~:[doil ynUl" t [ ; jg l l : \S , 0['b1[l't'~m;ksu~wi th ]] 11the i .n t~,~:~i : t t"eco i ~s (yf yo u ~ .,''U . ,. , ' , 1 1 ] ' l l T I I_ hiol . ~f' ... b d1!. . l"9Jn~'Pl~YS' a ],'.0 e 10. ne'aI'Jfy ' e \ ~ : n : yS : l n s J [~ mo osu;:. n,!!.tunet ion Hl Y01LUO . y ;a n d : i t : : s mn1 lJoss j jt j]e '~Ol i ve w i th o u t " i t . Of C 'O ' I l . U ' : s e , ~ljH~l.e'~8a fin e l in e b e tw e en']H~v,hlgjustth, ' 1 . 1 , g : h tamount of" lbooy fat a n d bav i.n .g ' too much,


22/30

~ c t ~i''''~''I'T~." Sl Till' " ' ' V ' 1 1 _ i L . . N]'{)iW"N,I' . f ' i i"W ~O''lfn'e' t im e n o w t~ l .? ) ,1L e,......e'i:"p ]t.,.,f' ~V , i' ;' l; iI t ",sn 't ; ; ! o ' , " ' o , . d . 'l~ _'Ll ~~..I/I!!! l~ L.l~? l~l~' [FJ~J:h 'l i- l. [~ . .. .nJ. " IrI," "_.~ ... ~VL~liOV~L.l~.t_ .~.Jl~ ,tl!,_ I., V", cIJ. .~l~'~ _l~ll l :T.- _[.Ji~ lU~II!!~' ' -~ l~ _ " - ~ . .. .. .. .~l '_ aU ~.I' ~~ r J rYOll., Obe s i tY= 'wh i c h ~ tech W tl i c . aU .y ~peruk,hll l ,g'~m e a n s '~ Q ," 'e rfi tfJ .= is considereda s d e a d l y ,~ S sm ok in g , a e e o rd i . .!l,g to some au : a l J s l ~1$ . ' \V1 ,~ , e u .yo u s te p (_ ) J ,nascale,'\lnl'~ 'r e fj'1.... tf ;" [1 0 " ,, .. l....,.'~'llf,!'1 1 ]' ]'j;,..J. ic '.....'] .i"fIo'lj"'i; o f -]10'''i :V beavv ' ' ', '0' it .;;il'lf',("i1...' 11'11' " '~:"'.lll can ' t tell ~,O'w l 'nJ '"JV- " "~ I~ 1 ! . . r [!i.,JL, , b . 1 [ ~ "1 uuaJ.L "~I,~.t;ll .. ,_,-1~,,u.jJ, ,',', '. __ ,11J~.nl'_J,~:.~ . .",~j,~j; UIY.lr~'V.II,;_.~ i l l L _ ~ , . _ 'l ! . . P lL " l I L ~ l , . , _ ,_ . tu1t- ,y~]U.a re .. T he l)! lJd J In a ss in d ex (,nM:I) ge t s : you closer to figUl'i..n , g i t out, Here ' sh ',;'t" '" "]" " J t J ' " "i t.O\\f .0 Cal.CU iI" ..e ~1 1 . , . ,

Di vide th,rntn umbe r by YOIU" height j rn linches, D r [V 1 Q < e that number by your 'hel ,gl l t i n . inches again ..

,A woman who ' 'W ' 'e ; ig l lS ' {, 4< ,5pounds and is 67'inches tall (~tt')ha s , a : B J . v l m of z z .,A '" vo , ]. u au ' " rh o '~].gh's :9,6'0 pounds a n d is : 6 " " 1 ~nCIH~s.ta l l hal) a . B M l of.40:j. YOil lcan ,a ls o 'vis it ! tIm I J :MI calculator ,atIIartbe,llyd iel'. CQ 'm fo r a n in sta n t ealculation,

If JU~]r l BN l I is :25' o r higher, you'I1:.ie,considered ' i > I ; o v e i l i . ' \ ' V e d g h : t i ~ but if yonI' EM f is,30 0 '1" a ' ibove , you'ir-e " 'obese . : If ' ]rS 40 Of' , a o o v e ~you ' r e ' :LDorfu,idly o b e s e , " an d YO lU 'health is ~t. gre~~.r isk . .,. .0 \ . B ' l \ o 1 1 ' be l ow ' 18.5 is . "Y nd e:rw ,e ig ht"= th ~fs a ls o cause ( 'Oreoncern, beeause it indicates too low'a percentage of b o d y fa t e o ensure heal thyfunctioning, An i n d e x between 1 8 . , j ' j " and 24,.9 is j ' u s t right.However, one of the problems wit 11the' body mass iudex ~ 1 5 that ' i f ! doesn't

aec( )urn t rO lF ' your muscle mas s . ,A:~ a : reS:Ul~t~:SO' lU.e athletC'5'= 'l I ivl io have itmuchlO'lw,e r 'p~ :rce ' ,ntal!J 'e of i b ( _ l d , . y fa t , a , n d 1 1 :ig']l'~H'' p ~ r ' c e n t a . g e o , r ,~nusc le ' - 'ca: ! l ~ o n ~ ~ ' pu te to ,be' ove; lwel ,glrt t . or, ' i l l . some rare cases, obe s e .h4I(Jn~r e c en t ]y , ~~b IDd . i es h ave ' b e g u . n . to, sh u \ ; v tI l a J t ' ~ i V hile , [ ~dH,g 'o' ihese 'i n gene]'a]

ls unhealthy, carrying excess body fat spedfieaHy around !} ' (}Z1. 'J . belly is reruHy~~'ej jd lyunhealthy, Studies show thflt women who h e a v e waistlines measuring asrnnches01 " more are at greate ~d : s ' kfor heart di sease and diabetes than those\VIDOSewaist ] h~emeasurements a re smaller, Fo....me n , Q,waistline measurementof.40 or above can be an i : . I ulic,i1;Itow"o f 'th e s a n te bt:'a]lt,h risk s ' F I~ ' , u1 :disease is ,thermmber one ' k [ ' ]l . e1"oF' .A. rner]ca . [~ ' \~ i l~n l , e ]1"and ra tes of'diabctes : h . a 1 i . i c ( ' lre~c'hed, e p ' w - ,

'1 4 " "HE FU \T~EL~~:!)tl l i :;.r~ Copyr'ght rnaier ia


23/30

d e m i c : [BiVC']8 ,~T h e connection bctwec ~ l. U l.c m e a s u rem e nt o f y el 1JJL psand . sm all waists produee 1 1 l J ' F g l 1 J E I . ~.evels !O f :H:[)L cholesten}]~ thep,].'oteL':t~\liet ini l .1l1} than d o t ho s e ' l , ; \ f i t ~ l'~am,ge'h~JHes . , ](Im i k ' a tv m,~[n~l[}.be[. 'tb;~ iIt.,\~O ' t J i l1es....'f..'Ii,LOll.:;,~tii7ilI"",,~1: 1 " ' ' I i th ' J ' ; : ! ~iU'''''lJ1' 'R',DL "I ~ th e " he e lth v" kind LDL ~ ;c ' 1 1 - ] . . " " , " "kn i sv" k 'J ' n d "i J ,Iv. ~l] .IJ~(]I . ' !V uJ], .ll1. Jl.l,~' " " t I~J' 'tl . 'J ,111 .. ~ . I l 1~J~_ '~ }! " l t t \ J L .IL!\;-. ~ ,- .Jj.::J1Ib .;1}6 ,fUtr Qil' ,.".,,)I~ JWQr l )e r~ r t y [~ i t : a l~yh a ; V > e l li l. jg h e [ ' EIDI . . . ]e,re] s ' ~ 'wh l cWl]s U n ked, to ' l e : V V e : ' , hear t ,attac~s;=i l]l,smrlJ 'm en do . Hut th,8;.t 8 1 l ] , eb,ang;es a f t e r I 1 l 1 B l1 I J O lP l a . \ l ! 1 's e ~ ,wh a n body fSbl :d .h ; t r ibuJ l i t i on;1Liffil,i.u~gesdue t o honnone s ' h H 't t; s ,m ud a w om a n ' s risk :101 'h e a r t attack i n c r e a s e s .

If ~nl'l'~ ov ,e [ " w @ i .g :h to r obese, take Y01Il" plek o r t h . i n : g ~ to b l ame=A l f r e d osauce, fur one, Not "tomention ice cream and soda, and eake and cheese end =w e ~ l , , you g et th e plctnre. E ath ~ g to o m u c h {lf i lny t f ; oo ( iCiU~ u [ i ~ - ! J l l : : e :rOiL1 :r;,tt~eult'ing' !ba . , c ko n ,cardiO'f~cula~t eN: , e1 ! . " c i s~ :~ s a n o t h e r wajr t o O add inches aU ()ver"us is sk ip =,ping ,astrength-training routine And ' [ o r some Of'LR~~genetics p l a y s a role" Butsomething happens to us after ~ge40that makes iteasier to put OIl bello,fat ]npa ; l " t i ) c~! lb l r :Our ho rm ones go :11IJ,a .;yvrire..

JJ ~ s est roge ~l levels deel ~ue, y!Ol~~.'body struggles 'to m~~ntain ~tshormon al- -. - -0 - ..- -- -OW. ',..',", .,' " '. '0 ' 1 0 1 Y : > " ' I " . U . K : N . . 1 . . . . .. . .. . .. . .. . .. . . .. . . , . . .. ,. . . . . ..," . ", '_ . . . . . . . -.. ~. .," .,,", _. ~ . . . . '", " :We're all bor n Wm l ' t h e s a me n U Jm be r of f at ee l j's (albolLil t 40 bllUo n~g ~ ' i1 t to r take ) . A s , w 'e glf'Ow u p , the- numbe r o f fa il lEell s ~~(t h,t l Iveinersases unt.i l l. a n e ' ~ eu r pulb.esee'n't a nd adlole~cent y e . a r 8 l ! whe n U~eya re lpret~y muehset, ~n t m e 'pas t , it . w,as assumed ~h~'~th~ l o n~yd if'ferelfilc;e b e ' t w e < e n ~ver-wer ght peo pile is II Id thin ones WfllS t hal t m le rw e pg ht: e r o~e~e pElN)ple h,adall t:h e ir f a r t c eUs '~medto r n a x imum ca p2ldty. lt's now k:nOWTI Ula t w ecan-,S! I i" ll d dO J ~n f aCit-"'g II 'ow .. rnoH!l fa t. c@11s in ald.ull thoo d. T~ IS , is :.b~cause when fat cells e)(~and 'to t he i r n na l;. .;: im~msize, th~yd ivh1e and1 n L : f 'e . a s e ag,a~rt1, t t 1 e ' f1 i iJ I m l b ,e w o r '~ a t L : e I I , ! : ! ; .Some 0 1 0 e s e p e .o p l ie h a l V e m o o r e 'f a 'r . c e l l l s t h a l n nonobese P e o pie. B u t i n l ~h,eelll idJ bothl t i l l / e o n um lb err a nd l, t~e. size. cf' 'l ih-e' r i r t cells dete rm l lne the ilmQl.llllru1 o~ t,at 'SQI1 l ! IEOn,e has"


24/30

balance i In the process, body fa : t -vir .dch i ' 5 1 exh c [ ' n< . d J im p o r t a n t in r n a n u f a e t u r -r n ' [ ~ g estrogeuand other sex hormones, not to . mention preservi [~gbone nuts5-'1 b e C 0 1 l1 eS m o re v : 3 J . . l l i ua b le ' a n d th a s harder t o g e t r id , o f . , As you e n t e r penmenopauseand h:i.tmenopanse, J\fJUiF' b o d y f a t d . ls [ [ (j ,i .bu t i ,on S[i.1I.],t,5, to ]ook more ] . - r n k e a man ' sam d, l e s s l m ~ e 'a \ \ i \O]1l , ! t l1 tS, .WI t 1 I : ' , ' b r th ' t , " . l 'W' I t ' 1 ' 1 it h . 1 ft]- rter Ii "' b l~ :O J 1 v 1 1_ J t a "0 ,n1U3'~J1 J , a . . , , _ e . ~ ) on ",e . e ,a , ] ' ( , 0. . u;!' ,",11l.l,eg'I-' lL ' : J ) . f, Jf i e

!body fitt te ud s to ' CQrnceit]'h,fJ)tte am ; ( }uud the : b d ] y ,:1[~a=,i-tnd. it dQe.'int~:r e a l m y have' m u c h to. d o w ith 'lb ee 'r" e~ \ : oC- ep tfo r th e $a o c [ that;...because' beer ']8,a , SOUI'(B o f e x ee s sealories, r u t ~ s .generally a catalyst for weight gain" Fem ale b o d y f i l . J ~ ,0]1 the' otherhand, tends U)eoncentrate : i ; ] J ' U 1 J . U H ] J "the hips, thighs, and butt ( h . l ~ , i . r ~ g 'U te y~a,[;s,i t ~ la ittw e 're m o st ] ik e ly to re pm d u e e , S o m e raseareaers theoriae th a t a s estrogenlevels deehne, awoman's b o o y stops IDay~,ngdown fat In these trouble zones and:~tIt~.u~ts[,ayin,g dOiW:n. fat near the b e l ly ;, I i k a ,alman's ' b o d y d.(~S i

i ' - ; J " ' ( ) i t ; eve ry w om a l1 1 Jends U ,P with excess midseetion weight in midlife,Amtllou,g~:lJ some women with small waists and, l~~.'g;e:hips can with tlme developa midsection h u , ~ ' C a n O U L , g h f l , i J J a J tit becomes ' H , l l e : b r o a d e s t p a r t of her b o d y , O ' tl . 1 J G I , "women keep ' ~ h e "pear" shape fo reve r , F O o r them, the ' w e ' i g b ' ~gadned iu the nJid-

l h e l F , e e re s e v l e , r a l ~y~ e s o f' c h i o , I ' E l ! s t e r r o l . bu t inm~ s~ c as es , '~ he A [ m e r F . c a f i l rI[e~rt As s o c i a J t ionc o nc en tra te s o n t ,~W=l1 iamle.Jy, H[) ' l a n d lD LlD L lis kll" i loW n as the .,ba d u (:h,() lestt e 1 '01bec! luse it bu i Ids !Jlllien ar~ 'E ! ', lfywall~ ~llId can~e,adto incr 'e6sed r isk f ' O r , c a r r, (j i 'o l l, a S C t l ll a lr d i is , =l~ i5e ' a n d s triD ik e- T h e Am , F 4 ! ri can Heart A~s :o -,cT~d~on ccnslders , 1 3 1 level ' ~r130 mg/dlL(m [ililigra m s pa t , de dlUte f o f b I0 0 d J '~)If~e:5:Slopti liIIlal ' fo(l i 'most pE!o ple . ~ [)li s U i l,~h l~~Mi ln l ll ycho les te ro l , I'~t ransports ~ Ill c ho ,I[ 'B '. st em~o u t[(rf 't h~ blo od s treem a nd dl~IPosiltts ' i ' t ~ n the

IU~ler,w h e r e l i t esn b e e r e e e s s ed , a r l J Oext : re ted ,H~gn ,am ounts o f H Dl (60 mgV 'd L Of h~glhelr)9 r \ f e some D lfo te ctJlo n from Ihe .art disea 6 1 8 " ,

Tlhe r,ar~lao f HO t r o t ,~ ta l d l liCJ il es [,e"ro ll ls ~ve ry' g oo d way of m'e~suriing c~:rdi'Qv~$c~lair ris k. M o s t p hys ic ia ns cons: id e r a rat io, o f4,QI I i u n d e r E ? x ' c l e ' 1 1 1 1 e ntA person \\ 'Itilth t~)[all lc ne Ie~rteli',o[1 l O : f 200 m g/d I i. a nd a n IFIDL of5() mg,;d l ( r o t a I /i -flD L F a l fU I Q ; ;; ;,4 ) ha s if! k)w!'jff~sk o 'f hf~'art dlisease ailld sb-,oke Una n s'o[ime~'o [ le ' W'i~h a to ;t t. jj ~,o f l .S () mgJd L and an HI: I!)Lo : f 3~O m Q I /d l l L ( t , o t a II H ID L j " ,a J U o , ; :: [e).

16 THIi Fr~t\,'l"BE L . . b .Y D i:'1 l:'f r Co p y rig h!e c m a te ri E ll


25/30

section :[It:QLUld menopause ~S :n,C\-V, brlll~,sube t . [ , h 'U1C[OUS fa ' t is still stored in, thehips th ' i ' r . .hs Oi~relsewhere,=~~,' ~ -~ -'CI""~' ~ -~ - - ~~-=--

V 'I' f ' - ' V'lii[." - ' , (-[ '-' - '" -' ,',' l' ,- ' I ,- " , - - , , ' , '", "S , a ir '"",,,[.C,lOU,fj['\tillS C~ :R..A.:L IF,,\T GETS i J ts : D l a ,l 1 1 Cf r o m the t e r m o i s c e ra , which refers 'to 'the inter-m t i l o r g '. n : n :s : h]1th ~ a h - d o l1 f] en ~ I t l l e s c l o a k e d , deep in sid~'you~'r n R x : ] ! Y ~ w h e r e '~tw ~'RpSa ro un d yo :u r h ea rt; I iva r, a n d o th e:W 'F 1 J , e i H ! ' d ~ yn1ajor or ,gan.~" :Bec: ;l 'i I\Jseit 's sequesteredbeneath a l aye ' , ~ 'of muscle, and I t doesn'tjiggle when y o u walk or , t i lhvays showupr n n , ) ,UUl ' g l I " U 1 J : t -s om e p e o p l e c a l l it "hidden f a t , 'n ' I n fact, i . t ' ~ s_ l )OSS ]b1e t o b e . r'@ l ati "'"@~Ythm and still bave too much visceral f ' D i t . , But this kind of fat can do fair morethan add inches to .yon:r waist: It can subtract ye,3 i . l"s.fro~,I~you r ' 1 i f e . . C~r~ 'yl[~g~ ,< ,c \ essvisce ra l fat i s o nB - o f a enmp lax gF"OliP o f' ~JUlptOl!1ilS, co:rnIBct i l i 'e ly c81Ued,metabolic s y n d r om e , or syndrome X . " T h e other symptoms are ' h i gh eholestemi ~h i ;g l l , b lood pfeS8ure':~a nd e le va te d insulin Ievels, Havingjust OB.e ofthese c l ( 'm d : r u - ,t i ons contributes. to YQu , r risk of serious disease, but : y u - u r ' l ' i - s ik grows ~1\pOUCr.lj--'tiaUy as the member of symptoms grows.Visceral fat m H ' 1 ! S been linked to a ]ong :H s t o f ad'I f


26/30

In fact, ;~tCC ordlng to ,3 ; study published. i ID . Cir("Ulat~iQTl.:..Iourna! o f' t .h eAmeriea Heart A8~Ocia:tion.~vi seeral {;at lID ( l , \ Y ' have a greater impact on thecardiovascular health cfolder women than overall obesity, Danish researehers trOl}]mdth at women with excessive b elly :a ~th a d . a greltter : ~ d . 5 1of ' i l . f h . e ro sc l . e r . o~ ]~'~han those wll .oSG' fat W~.S stored mostly in th.~[r hi.p:~~t'h lghs, and h u : n o c k s . ,H j ']. . . . . ~" -'.':e r e s r o r ly.

T i le i)]" \o :m : :.i n~r u t , . o f visce ra l fa t to your liver boos t s production . o f LDL cho les -teml=remember, the "lousv" ~..ind=whieh collects in~,'!ou.~arteries and forms.. ~p,];~u:; [ '~c.~.a , \v a x .y s ub s ta n c e Ovsr t]Dl,e" this w ax ..Y p l : a qu t r lheCOf l ] , ( : : l "S i n .na . l ' rn l ed, ca : n~ ] . n g ~vi , e . IHng thatnarrows the' arteries, restricting the passage o~~blood .. Tbe uarrowing ] l ' t1ilSsag,e'w~ys mcrease blood pressure, str.;ail1b~gyour bearti t m d m]o~e:[~H.tjJ., [ydam agh~g ' i t tb .y e ap il l a rie s .. ~ 1 I1 ]einflammatien fur ther increases ,yourrJ .s ;kof'blood e lo ts , w h ic h canbreak loose and esnse stroke .

IIU t: ii I 'g ,e t ts; 'W , ! ) I 'S e. Visceral . f i a t a ..lso contribute s to insu l i n.resistance, an earlyprecursor to d iabetes, Insulin resist anee is II I condition in wh ieh cells do not

H F C .'1~ lW 'Q'W ~a't ~e_l~lQ[~' .....:..____ _,A , fa t ,celill'~5~il tJea ti lny'~e 'x pamd fllib ie C flll~ H: lul le=.!~K)t il !i ll Y . ~ . ~can't hQ ld b u t ,a mi'Clf [!(S!copic d ! : " ( l [ Pi ( ')f 'fat 81u t ' fa t Ice'l ls prem r no t to Uw alk!llili!~;t.hl~;y c l u s t e r '~09 e t h @ r ~n(~'1~Ule 'Q ~ll!lgl:5 totN~co m e T a t t y t l ssu e" f hey gle ij'h~!ra1 1 1 ' V jlu stc hil ~ o ut unrtii l t hey" 're e e 1 I I I e d i n t ' o ~H!tio n byprec Isa b f10chelriIillical s h ~ 1n a IS I LISua lilly h0 r-menes ~ r t i , d . e n z ym e 's " Wti e l l ! he r m e nes a l r i l dlenz~Y'mes $ . i ' g IIIa I ' f ,a t Ic eIIIs , t he'll bll! come

18 T Hii Fr~ t\. 'l"B E L . . b .Y D i : : 1 l: T r

aIC~h,H~!,re l easln gl fat lnto the:'bloodstream[0 b ~ 1lIs ed r o r d l iW ~ 'f ? r ,~ n tp ~r pQ~e o s .

Whl@'o y ' O l o ! () I 'V@ f@at I those ex tra (aIIOf~e'Sw m tr~'~ right b~.'c~into t h ' Q s e ' de , n a ' ~@d1 , a r tceUss nd rllill '~ hem b ac k u p. N 'D maUe r ho wm w i t h w 'e ' i Q l l h t Y O U l ose o r how W H 3 1 1 ' il } l' h e u rsYO ili S l Oe n d ~ r II S . p i r i l r t l i lr t J l g c las s YOUli"' ' tat ce l lsw l i n n e ve r d is a ~Ipeal! ',A d e~la ted lba~loon issUIII a l ba,~loo 1 1..

Co p y rig h!e c m a te ri E ll


27/30

, ~o~~.~~ 0 " ~ - ~.". '. . .". . .. ".".", . . . . "" " . " . '. .'.D ID Y ..UK N . . . 'WA IHdnl'~lrd ' s ; t l l J d y pulblished in the JOUlni}; o r ' the ' A meri( :~ ' fJ I M ,e 'd i" : : '~1/4ssGcJat ion '~Q l l l owe,d Imore t han ~H} . I{ i! (J lOwo rn en ff(n 6 j I I e a r s a~d fo u~d'~ ha t fu r e v ,e ,ry .2 hO!J rs sp e n t wa t e h~lf1Ig'~elevi~fiom!,obesi '~y. i ne rea s . ed by:2 3 pe rc en t alrlid ' ~ h e 'r i s k . o f t y pe ,2,diabetes jUf1ll~ed b y 114peue-nl t . . Thiswa 5 palr~ly dlUie to increasedl eal~ingwhile wa'bchi 'fI Ig TV ', !E l lS wen as.beingrn o re ~edent:ary'.~

re s p o n d to msulln and the p a n c r e a s 'i s fo rced tOI iu c re a se p ro d u ctio n to c'~e;:ll'U']J ,eb]oJJd~, t l~e ,n .u f lof ghlCOiSie. Over titne', iu~u]~mr e s i s t anee cau lead bJ f D l l 1 ~ b ~ ow ~ ld i a b e t e s l' which ean ~Erve '~~ l e l yC ' o ~ n p l "Q ' ~ J n ~ . s ethe' e n t. i re c i reulatory sys te ;o l l ;QJ l Jd ,eause long-term issues with V'~s~on~11 l1en101;Y,and wound heal lng,As i f ' t ha t weren't e,ll()ugliJl, , 3 . , Kni~eI'Permanente ~'tiL1dyc u : r : f l . p u d n g p e o p l e with

different level s o f : a J b ' r lc n n ] :~ [ M l i; , lfat showed that those who had the n't-osl abdomi-nal fat were ]41 ;5percent ~nol't':l i k e ly te, develop d,e[ l ' i l le.nt~~~,compared 'ij,~ ith p e o p l e' w ' m U l , the least amount o'f abdomiual !f~l1t.J~Wh}/r' Inflammatinn tltgai]l, St lgB,est 'eeseareuers,

'The One Number You 'Na'ed to Remember.r]~[E N',Aj[ '] j ON'A L ill:~113'1'I TU '["E S 0 F' :H EA'L T H: (1'1 lH_ ) h av e stated that ~],waist mea-suremeut of above a s ]nehes for w o m e n and - s o inches fo r men -l!]Omatter h om~1'Futch ; y o u aCPMa l l : y weigh-is au unhealthy sign ofexeess visceral fait,sA,measuremen tth at 5pe'c i . f icaU.y reflects 'the eoneentration o f fat around

)1l[)U,[" belly is the' waist-to-hip ].';a'~jo,~5 opposed lU omeasuring around you r hipsor t h i g h s . . Iu other words, i 1 t '~s ,just s m : ~ ,T h 1 . t lyH10l"e1 t a rge ted to b e U y fat. Al1iJ l lyz i ,ngd a t u f'~;'O]tl 27:~no o people ~n ,5 2 c O 'U J J J t : i ,~ i ; e s "seien thrts found thj,tt h e a r t ,jlllt"tac~,:riilllffe['e'[s bi:'IJdBM'ms simi lar to, ]b'-lidwaist-to-hip ra )Uos h .: ig 'he~!"than, those \\dllO'd,


28/30

", C I h a d ,",h ,t u l Vvh~"h ' " "T b " ';'-]] '"I ' the I" tl"" .'~~,,?inever , ,,(i] oft , ear ,,3, ae {_.,',~ n c r num "er wo U , i l L , yfl i1Jl ra , c r [ ' i i J ' l ! . c ! . \ ; .J'l"'",'W'2.]'Si't -to-h ~p 'ratincompares th Il"'" rneasurem Il".. ,~,~,tnf i l t h e uarrowext part ;i"'lIil~ ~~ .. . " _ _ ~",,'i lo ~~~ _ !I. ~'!J _ V~ ~ "_~ ""'~ _ ~ t . .. .. .r n ~ . ! ! . . . . Ii:"",,'I!._ ~ _ ~ ~~ . .. ~ ~ _ lid ~ _~~ _ ~~ ~'Id" ...... '1 1 0 ( " ~ _ 'IdI~, , ,

yo u r 'w,rdst to th e broadest section of your hips + 'You~.'waist measu reme n,t:s[~ould he taken in HIDe , $ p o t H~at f:rul]s between the rjb Ctil!.J~}~;tI,na the "h ip , hone,a s vie we d 'ff,iIl )[ n the f i"Ont . ,You:rhip,measurement is truest if you turn sideways '0 0 'the mirror and make

s ure JUu rnru:01'.p>i lJ~~tl ieYOl lU, ' d,e[',I, ' j~'.rein the m e as urem en t. 'N"Q,"' : \ f d J - l i v j d e ) l ieul ' waistmeasuremen t by]iOul' 'hip ]])BaSUr,eme:l]:t ~l I i"oJ."exarrrple, a, '~ronlan witt],ll ~ ,3O-inchwai 5~a n d ;~ ,l= h u :; 'hh r u , ~ ) Sh a s it "W',a'~5t/ h i : p ' ratio o f 0.81.

A,c;CiOtd~r[,g ',to the Centers tb~,'Disease Contl()]' and Prevention, ~l'bea']thy waist-ito-hip ratio ftH' women should Hat exceed, 0..8.6

Othe:r Way's to :lVIeasure Viscer',al FatPIElOl",LIE, CAN' H'A',V:E h : i ( g l l amounts of vtsceral fat despite being at a normal~ " " e i g h i l lbecause m o s t o f' {h.at 'fa t i s storied a r o u n d the abdomi nal ol'gan s . . ] " h i s .II I nderstandi ng is rel~tiv'elyn~v a!.!:~ddescribes those who are thi n on the outsidebut have execs S : r a . ' ~Qn,the inslde, It's 'hard, to i n l , ~ghThe~th, rut one could 'be thi n and, ! i ! . ' 3 J ' I t , ;ru'~,' " : 1 : 1 1 " " same t i m e b u t Ji~11l1ili],Y B e ll . 1 P '] " 'i : D '' - J I ' nrofessor o f m o '~I""'C'I'~"_"rimaeinz ,~':~"1 lI " ~ .... ~ __~d~'" !!,&~~",~, bI' ~II, --~;of 'I; .r~II,! = ~ ,,~ ,k,!j,V~"'..:!IiiI"',~ u~ ~~~,I ll. .. - 'I;,-~~~ ~ ~~;;", ! lJ i~~~G' I!;!;Ii,

1 I he Benefits 01FatFr.om 2 ; to 5 pf:n~nt o . ' f a I i l " i l a n " $ bod y w~i91htco rn e S 'f rom , les s e n ~~a r fst, w he raas '~Qlrwo:rmerll, i ~ " S ~ 0 to ~s percent. !Fat t s essJent ia l~n h u rna ns fe r:

E'rh'~lrgyM a ~ n~~li lnim g p r o p e r hormon e o I l e \ 1 ! ' e ' ~ sR~'9 lU lat in g l body tenlpe:~atu r@

Flat Belly Diet by Liz Vaccariello Cynthia Sass

Documents

Transcript of Flat Belly Diet by Liz Vaccariello Cynthia Sass