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It is a woe as old as the first humans to eat animal fat.

Pot belly, beer gut, spare tyre, however you may call it, abdominal fat has been a literally huge problem for innumerable people. A surfeit of weight in your midsection is known to heighten your vulnerability to cardiovascular disease, among other health risks.

So it may come as a surprise to you that the Flat Belly Diet promises to expel just that, yet does not require exercise.

“Not a single crunch required,” says Flat Belly Diet!, the companion book to the program.

Prevention editrix Liz Vaccariello and nutrition director Cynthia Sass wrote Flat Belly Diet. The However, the credibility of the book relies overly on its notes, written by Sass, a licensed dietitian. Aside from Vaccariello and Sass’ meanderings, the book also contains 11 success cases for your inspiration.

Even though exercise is not required, it is recommended. The book devotes one whole chapter to flat belly exercise routines and workout plans.

If you follow Flat Belly Diet to the finest fiber of detail, expect as much as 15 pounds of weight loss. This should beget the flat belly of your dreams.

How the Flat Belly Diet works

Flat Belly Diet plans start at 1,600 calories. However, all plans are preceded by a four-day preliminary phase designed to curb bloating. This phase confines you to 1,200-1,400 calories, which should condition you for the 28 days of controlled eating ahead. During this time you will be asked to drink Sass’ “sassy water” or one mixed with herbs, spices, cucumber, and citrus. Test respondents reported a reduction in constipation, bloating, and fatigue.

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This diet tells you to eat meals four times a day, each amounting to 400 calories in the basic plan. However, you are free to source 40 percent of your calories from fat, provided you select from a list of healthy fat items. It should be worth noting however that the book’s leniency in this respect surpasses that of the National Institutes of Health. The said agency only recommends apportioning 20 to 35 percent of your calorie intake to fats.

So all in all, the Flat Belly Diet basically urges you to reduce your daily caloric intake to 1,600 and eat monounsaturated fat at each meal, which must be taken every four hours. You may exercise if you want to. For the writers at Prevention, this is the winning formula to losing belly fat.

What you can eat on the Flat Belly Diet

Vaccariello and Sass are of the opinion that monounsaturated fat (MUFA) chips away at ab fat. Monounsaturated fat also raises your threshold for hunger.

In consequence, Flat Belly Diet recommends strewing your diet with rich MUFA sources like such as avocados, olives, black chocolate, flaxseed, sunflower oil, and seeds. The diet generally advocates consumption of vegetables, fruits, whole grains, beans, nuts, and seeds. It also allows lean protein but little to no red meat. You may describe the diet as Mediterranean-like.

You may mix and match 28 breakfast, lunch, dinner, and snack menus for your daily intake. Portion sizes and calories are indicated in the list, allowing you to be more flexible in creating your in-between meal menu. By just modifying your snack, you can raise your calorie level up to 2,000.

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Furthermore, you have a choice of 80 recipes. Each one comes with an analysis of calories, plus nutrients like carbohydrates, protein, fiber, and fat.

Sass and Vaccariello designed the Flat Belly regimen to suit all kinds of eating idiosyncrasies. So whether you eat meat or plant, drink milk or not, there is always a Flat Belly diet for you.

Sample Anti-Bloat Menu


  • ½ cup pineapple
  • ¼ cup sunflower seeds
  • 1 cup Rice Krispies
  • 1 cup skim milk


  • 3 oz tuna in water
  • 1 cup carrots
  • 1 light string cheese


  • ½ cup brown rice
  • 3 oz chicken breast
  • 1 cup mushrooms, sautéed in olive oil


  • pineapple smoothie
  • 2 liters sassy water

Sample Flat Belly Menu


  • apple almond oatmeal


  • 1 cup grape tomatoes
  • pesto ham and cheese sandwich on whole-grain English muffin with lettuce & tomato


  • 3 oz grilled salmon steak
  • 2 tbsp almonds
  • 1 ½ cup green beans


  • ¼ cup hummus
  • 2 tbs pine nuts
  • 1 cup red pepper strips

Experts weigh in on the Flat Belly Diet

Medical professionals generally do not believe belly fat responds to spot treatment. Granted, you may shed weight with the Flat Belly Diet, but it would not be because of avocados and other MUFAs. Studies that associate MUFAs with belly weight reduction are sorely lacking still. In fact, scientists acknowledge the abundance of variables linked to weight reduction in general.

Dietitians suspect that the 15 pounds of weight loss promoted by the book are all water. They think losing such amount of fat in 32 days is improbable, given that one pound of fat is equivalent to 3,500 calories. You would have to melt 1,640 calories a day to achieve this. Real weight loss then is sluggish, or around one to two pounds a week.

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At any rate, the medical community scoffs at the diet’s jump-start phase. As you may remember, it urges you to imbibe carbonated drinks, coffee, alcohol, and acidic fruit juices.

They also do not like that exercise is made an option in the book. Experts argue that exercise – both cardiovascular exercise and resistance training – is indispensable to weight loss.

However, they are in praise of the tome’s emphasis on eating healthy fats. They motivate you to follow this diet to the 28th day.  Some vitamins are only soluble in fat, after all. Then again, experts are afraid this vindication of fats might be misinterpreted to mean eating more than usual.


Do not believe monounsaturated fats are the only way to a slender midsection. If anything, you may gain rather than lose weight if you overeat MUFAs, however healthy they are.

Believe this diet may help you modify your relationship with food. There is no shortage of passages in the book that you can follow even beyond 28 days later.

Take good and proven to work diet supplements and follow the physical activity chapter to make the most of this program. For questions you may log on to the book’s official website, which contains forum support, motivational stories, extra menu plans, and more.

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