Book Review: Flat Belly Diet
Oct 29, 2008 A FirstLook Feature
Book Review: Flat Belly Diet (Rodale Books, 2008) by Liz Vaccariello and Cynthia Sass, MPH, RD
The Flat Belly Diet is the brainchild and highly anticipated book of Vice President and Editor-in-Chief of Prevention Liz Vaccariello and Cynthia Sass the publication’s nutrition director. Sass has 10 years of experience helping women drop weight.
The Flat Belly Diet states that the reader/participant could potentially lose up to 15lbs in 32 days, even without exercising.
The authors write that we have two types of fat—subcutaneous (that beneath the skin—pinch an inch) and visceral (deep within the body—near the organs). The former is necessary for life, is all over the body, keeps us warm, and is a disease risk factor in large amounts. Visceral fat plays a role in the inflammation process, can be deadly because of its proximity to the heart and liver, and increases the risk of cancer, heart disease, diabetes, and Alzheimer’s. The authors quote the National Institutes of Health, “A waist measurement of above 35” for women and 40” for men—no matter how much you actually weigh—is an unhealthy sign of visceral fat.”
“The only way to minimize both visceral and subcutaneous fat simultaneously is to eat the right..fat.”
Good fats are monounsaturated, found primarily in dark chocolate, olives, nuts, seeds, avocado, and some oils (ex. Olive, flax). Monounsaturated fats are also known as MUFAs—or monounsaturated fatty acids.
Research published in Diabetes Care (Spring, 2007) led to the Flat Belly Diet. The study has shown that when compared with a diet rich in saturated fats or a high carbohydrate diet, the diet with MUFAs is the only diet that reduces belly fat. “No other nutrient can do this,” the authors state.
The Flat Belly Diet is broken into two parts: a Four Day Anti-Bloat Jumpstart--which will drop the water weight and eliminate gas and constipation problems; a Four Week Eating Plan—at 1600 calories a day it offers meal plans for those who cook and those who don’t.
Four “Bloat Bad Guys” are stress, lack of fluids, shortage of sleep, and air travel. The reader is also asked to avoid salt, processed carbs like pretzels and bagels, bulky raw foods (eat cooked veggies), gassy foods (ie. beans, peppers, broccoli), gum, fried foods, spicy foods, carbonated drinks, alcohol, coffee, tea, hot cocoa, acidic fruit juices, and sugar alcohols—maltitol, xylitol.
What’s left you think? Vaccariello and Sass provide readers with a Jumpstart grocery list. Some items listed: low fat string cheese, turkey breast, green beans, raisins, Mrs. Dash (salt-free) and Rice Krispies.
Key Points From The Flat Belly Diet:
- Keeping a journal is a must
- Eat a MUFA at every meal
- Drink Sassy water every day—2 liters of water, grated ginger, cucumber, lemon, and mint
- After age 40, a woman’s hormones change and estrogen declines which allows for more belly fat
- Stick to 400 calories per meal
- Never go more than 4 hours without eating
Pitfalls To Avoid:
- Failing to plan ahead for social occasions
- Feeling deprived
- Underestimating the number of calories
Nice Flat Belly Additions:
- Success stories with stories and photos—see p. 312 Evelyn Gomer: She looks great after losing 6lbs and 8.5” in 32 days.
- Meal Plans are mix and match. Recipes are numerous, ethnic, and include whole grains, low fat dairy, vegetables, and fish. There are no photos. Ones to try: Wasabi Salmon Sandwiches, Tuna Bruschetta, Asian Soup with Shrimp Dumplings, and for dessert Double Chocolate Chip Oatmeal.
- “Did You Know” boxes with pertinent information
- A 4-Week Journal
- An exercise chapter with a walk plan and flat belly exercises (includes photos as demonstration).
- 6 pages of references
The difference between the Flat Belly Diet and some other diet books are the real life photos and stories of participants who tried the diet and lost the weight.
5 Stars
View Printer Friendly Version
Email Article to Friend
Reader Comments (3)
Yes, Flat Belly Diet is similar to all of the other diet books, after all, it's a diet. Each one has its own researched spin. In this case, the authors, one a registered dietitian has investigated the recently discovered benefits of monounsaturated fats.
Believe it or not, some pockets of our country are still back in the 1980's diet craze, and are significantly missing nutritional benefits of healthy foods while they only reduce calories.
Flat Belly Diet incorporates reduced calories, an exercise plan (if you want it), nutritional balance, and an emotional eating chapter. Not all diets do this. For these reasons, FBD falls within the parameters of diet books making the switch to the healthy lifestyle book.
I certainly do stand behind my evaluation. And yes, they've built a mountain of marketing behind the book. They'll need it. The FBD website sells the FBD Cookbook, not listed at Amazon.
Kelly Jad'on/Editor