eattobeatbellyfat_goguide

7/29/2019 eattobeatbellyfat_goguide

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Imagine being able to drop a dress sizein about a month while eating peanut

butter, avocado, even chocolate on a dailybasis. The Flat Belly Diet makes it a reality.Its the only weight loss plan that makesMUFAs (MOO-fahs)aka monounsaturat-ed fatty acidsa mandatory component ofevery meal. Studies show that diets high inMUFAs may help reduce the risk of type 2diabetes, breast cancer, and cognitive

decline, help you live longerand may evenhelp prevent the accumulation of belly fat.This Go Guide on the Flat Belly Diet willget you started. Find more info on the vecategories of MUFAs at far right, or turn topage 2 for a step-by-step guide to creating aFlat Belly Diet meal. On pages 3 through 8,

youll nd 18 delicious MUFA-rich recipesto try. But rst, the three rules to eating theFlat Belly Diet way:

Sc 400 cars pr maMUFA-rich foods arent exactly low-calchoices. Theyre the foods that youre usu-ally told to avoid when youre trying to lose

weight. Thats why it is essential to exercisecalorie control when youre creating meals.

All Flat Belly Diet meals and snacks provide

a MUFA-rich food and total about 400

calories; youre required to eat three mealsand one snack daily. Add it all up, and yourtotal daily intake is about 1,600 caloriesthats how much it takes for a woman ofaverage height, frame size, and activity levelto get to and stay at her ideal body weight(for customized plans, go toatbellydiet.com). Experts say that 1,600 calories isenough to keep up your energy and support

your immune system. (continued, page 2)

Rule #1

MORE on MUFAThr ar v man cat-

gors o MUFA-rch oos:

1 OILS: The health benet of the Flat

Bell Dietreommended oil (anola,

afower, eame, obean, walnut,

axeed, unower, olive, and peanut)

differ depending on the nut, eed, or

fruit the were preed from. Flaxeed

and walnut oil are both rih oure ofalpha-linoleni aid, whih our bod

onvert into omega-3 fatt aid.

In addition, olive oil ontain phto-

hemial alled polphenol, whih

help prevent ardiovaular dieae

and aner and redue inammation

in the bod.

2 OLIveS: In addition to their MUFA,

olive are a good oure of iron, vita-

min E, opper (a mineral that protet

our nerve, throid, and onnetive

tiue), and ber.

3 NutS aNd SeedS:The benet ofthe Flat Bell Dietreommended nutand eed are numerou and varied.

For example, unower eed uppl

linolei aid. In a reent tud, women

who had the highet intake of thi

nutrient had a 23% lower rik of heart

dieae, ompared with thoe who

had the lowet intake. Mot nut and

eed are good oure of a variet

of mut-have nutrient, like vitamin E,

protein, ber, iron, and zin.

4 avOCadOS: Thee are paked

with lutein, whih ma help maintain

health ee, a well a beta-itoterol,

a natural plant terol that ma helpkeep holeterol down.

5 daRK CHOCOLate: Dark hoolate

i rih in avanol and proanthoa-

nin, both of whih boot good HDL

holeterol level. It alo ontain

natural ubtane that help ontrol

inulin level and relax blood veel,

lowering blood preure.

Los up to 15 pouns n 32 ays on th brakthroughatng plan thats slmmng Amrca blly by blly

FLAT BELLy DIET BAsIcs

Prevention

Eat to BEatBElly Fat!

[

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Rule #2

Nvr g mr han 4 hrswh ang

Waiting too long to eat can cause you to

become so hungry (and irritable) thatits hard to think through the healthiest

meal choice, let alone prepare one. Youll

probably want to tear into the rst thing

you see, and reach for seconds. That's

why you must eat every four hours while

following this plan. The Flat Belly Diet is

comprised of three meals, plus a snack

(a fourth meal) that you can eat in the

afternoon, morning, or eveningwhenever

its most convenient for you. But by man-

dating a meal (or snack) every 4 hours,

you ensure your hunger never gets the

best of you.

Rule #3

ea a MuFA a vr maAs you know,MUFA stands for mono-

unsaturated fatty acid, a type of heart

healthy, disease-ghting, good fat found

in foods like almonds, peanut butter, olive

oil, avocados, even chocolate. You can

substitute one MUFA for another as long

as the calorie counts are nearly equivalent.

For example, you can exchange almond

butter (200 calories) for semisweet choco-

late chips (207). For precise MUFA serv-ing amounts, consult the chart at right.

Better yet, copy this chart and post it on

the inside door of your pantry.

equals a flat belly meal

Cr Fl Blly di Ml

FOOD/SERvING SIZE CALORIES DIRECTIONS

1. pick your mufa from left

2. add 3 oune lean protein

(about the ize of a dek of ard)

3. add 2 up raw or teamed veg-

etable (about 2 baeball worth)

4. add12 up ooked whole grain,

uh a brown rie or wild rie, OR

1 whole grain bread erving (uh

a 12 whole grain pita) OR 1 up

fruit (about baeball ize)

Almond butter, 2 Tbsp

cashew or sunower seed butter, 2 Tbsp

Natural peanut butter, 2 Tbsp

Tahini (sesame seed paste), 2 Tbsp

Pumpkin seeds, 2 Tbsp

canola oil, 1 Tbsp

Flaxseed oil (old-pressed organi);

high-olei safower or sunower oil;

soybean, walnut, or sesame oil, 1 Tbsp

Maadamia nuts, 2 Tbsp

Olive or peanut oil, 1 Tbsp

Pine nuts, 2 Tbsp

Brazil nuts, hazelnuts or peanuts, 2 TbspAlmonds, 2 Tbsp

cashews, 2 Tbsp

Peans or sunower seeds, 2 Tbsp

Pistahios, 2 Tbsp

Walnuts, 2 Tbsp

Pesto saue, 1 Tbsp

200

190

188

178

148

124

120

120

119

113

110109

100

90

88

82

80

semiweet hoolate hip, 14 up 207 1. add1 up fruit plu 1 up

dair uh a fat-free milk, ogurt,

or ottage heee OR whole

grain uh a oatmeal OR whole

grain wafe


Avoado, california (Hass), 14 up

Blak olive tapenade, 2 TbspAvoado, Florida, 14 up

Green or blak olives, 10 large

96

8869

50

1. pick your mufa from left

2. add3 oune lean protein(about the ize of a dek of ard)

OR 2 oune lean protein plu1 erving dair

3. add 2 up raw or teamed veg-etable (about 2 baeball worth)

4. add 1 up tarh vegetable(bean, orn, pea, potatoe) OR1 up ooked whole grain, uh abrown or wild rie, OR 2 whole grainbread erving (uh a a full wholewheat pita, wrap, or Englih mufn)


Dark Chocolate

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Avocados & Olives

Nuts & Oils


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Salmon Frttata

2 sp xra vrgn v

6 scans (whs and 2" f grn), rmmdand chppd

6 gg whs

4 ggs14 c cd war

1 sp mncd frsh arragn (r 12 sp drd)12 sp sa

2 z hn scd smd samn, c n12" wd pcs

3

4 c bac v apnad

1. Preheat oven to 350F.

2. Heatheav 8" ovenproof aut pan over

medium heat 1 minute. Add oil and heat

20 eond. Add allion and aut, tirring

oaionall, 2 minute, or until oft.

3. combine egg white, egg, water, tarragon,

and alt in medium bowl. Whik to blend.

seaon with frehl ground blak pepper. Pour

into pan and la almon on top. cook, tirring

oaionall, 2 minute, or till partiall et.

4. Tranfer pan to oven and ook 12 to 14 min-

ute, or until rm, golden, and puffed. Remove

from oven. Ue patula to releae frittata from

pan. Gentl lide onto warm erving platter,

lie, and erve with 2 tablepoon of the

tapenade.

CAloRieS: 186 per erving

MAke it A FlAt Belly Diet MeAl: serve

with 1 fat-free plain Greek ogurt (112 al)

mixed with 12 frozen dark weet herrie,

thawed (45 al). Top with 14 toated whole

oat (75 al). Total alorie: 418

timE: 25 minutEs / sErvEs: 6

Chrry Smooth

12 c fa-fr m

6 z fa-fr vana gr14 c smsw r dar chca chps

1 c frzn dar sw chrrs

1. Plae milk, ogurt, hoolate hip, and

herrie in blender. Proe until mooth.


Cocoa-esprsso Wafs

1 12 c wh gran pasr fr

2 sp bang pwdr14 sp bang sda12 c + 1 12 sp nswnd cca pwdr

1 c 1% m12 c pacd brwn sgar

2 sp sprss pwdr

3 tbsp gh v

3 gg whs18 sp sa

1 14 c brrs

1. Whik our, baking powder, baking oda,

and 12 up of the ooa powder in large bowl

until ombined. Make well in enter of our

mixture and add milk, ugar, epreo powder,

and oil. Whik until blended.

2. Preheatwafe iron 4 minute, or until drop

of water izzle on iron. Beat egg white and

alt with eletri mixer on high peed jut unti

oft peak form. Fold white into hoolate

batter in bathe, until jut ombined.

3. coatheated wafe grid with ooking pra

right before uing. Add enough batter to

almot over wafe grid (about 34 up) and

ook 3 to 4 minute. Repeat with remaining

batter. (To keep warm, plae ingle laer of

wafe on foil-lined baking heet in preheated

250F oven.) Dut wafe with remaining

ooa powder and prinkle berrie on top.


MAke it A FlAt Belly Diet MeAl: Top

with a MUFA: Drizzle wafe with 14 melted

emiweet or dark hoolate hip (207 al).

Total alorie: 430

Brakast

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timE: 5 minutEs / sErvEs: 1 timE: 35 minutEs / sErvEs: 5


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4/8

Asan Chckn Sala

14 c wasab-favrd mannas14 c w-fa pan gr

4 c chppd cd chcn

2 rbs cr, scd

1 pg (6 z) Asan saad grns

1 c sdss rd graps, havd12 c chppd asd wans

1. stir maonnaie and ogurt in large bowl.

seaon to tate with frehl ground blak

pepper.

2. Addhiken and eler to bowl with ma-

onnaie mixture. To to oat.

3. Arrangegreen on 4 plate. Evenl divide

hiken alad on top and prinkle eah erving

with grape and walnut.


Pa Soup wth Mnt

1 tbsp v

2 scans, grn pars n, c n 4" pcs

1 rb cr, rmmd and c n 2" pcs12 nn, fn chppd

3 c w-sdm chcn r vgab brh

4 c frsh r frzn and hawd pas14 sp sa13 c frsh mn avs12 c fa-fr pan Gr gr12 c asd pmpn sds

1. Heatoil in large aue pot over medium-

high heat. Add allion, eler, and onion.

cook, tirring, 5 minute, or until vegetable

are tender.

2. Addbroth and bring to a boil. Add pea and

alt. simmer 10 minute.

3. carefull tranfer mixture into food proe-

or or blender (in bathe, if neear). Add

mint and puree until mooth. cover and hill

at leat 1 hour.

4. Divide oup evenl among 4 erving bowl.

Top eah bowl with 2 tablepoon of the

ogurt and prinkle with pumpkin eed.


Portobllo Burgrs

4 sm prb mshrms (8 z a), smsrmvd

4 sp basamc vngar

2 jarrd rasd rd pppr havs

2 100% wh wha bns

2 tbsp prpard ps

4 avs frs c

1. Preheat grill pan over medium heat.

2. Grill muhroom 8 minute, turning halfwa

through and bruhing with vinegar. Warmpepper halve and bun on pan.

3. spread eah bun with half of the peto.

Plae pepper, muhroom, and frie on

bun. Drizzle with additional vinegar, if

deired.


MAke it A FlAt Belly Diet MeAl: Add

a deert: Mix 14 fat-free riotta heee (50

al) with 1 tp hone (21 al) and top with 12

pear lie (50 al). Total alorie: 391

timE: 22 minutEs + chilling timE / sErvEs: 4timE: 12 minutEs / sErvEs: 2 timE: 5 minutEs / sErvEs: 4

Sanwchs, Soups & Salas

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Sanwchs, Soups & Salas

Spnach Burrto

1 tbsp v 12 c spnach

1 sp mncd garc14 c scd rd nn

1 100% wh wha wrap (sch as thmasSahara)

1 z rdcd-fa ga chs

1. Heat oil in large nontik killet over medium

heat. saut pinah, garli, and onion 5 to 7

minute, or until onion are oftened.2. Tranferpinah mixture to enter of wrap

and top with heee. Fold in ide, then roll

wrap into tight linder.


Avocao Chckn Sala

4 bnss, snss chcn bras havs

(ab 6 z ach)

1 rb rd grapfr

1 c cbd avcad

4 radshs, hn scd14 c chppd frsh bas18 sp sa

4 avs rd r grn af c

1. Plae hiken in large auepan with 4 up

alted water and bring to a boil over high heat

Turn off heat, over, and let tand 15 minute

or until thermometer inerted into thiket

portion regiter 160F.

2. Remove peel and pith from grapefruit

with knife while hiken ook. Working

over medium bowl to ath juie, free eah

egment from it membrane. cut egment

into bite-ize piee and drop into bowl. Add

avoado, radihe, bail, and alt. To gentl.

3. Drain hiken and ut rowie into 12"

lie. Add to grapefruit mixture and to.

Plae lettue leaf on eah of 4 plate and

divide mixture evenl on top. Garnih with

additional bail leave, if deired.


MAke it A FlAt Belly Diet MeAl

serve with 12 ooked brown rie (108 al).

Total alorie: 377

Vtnams B Sala

14 c rdcd-sdm s sac14 c frsh sqzd m jc14 c war

2 tbsp sgar

1 tbsp mncd garc

2 sp ch pas12 b fan sa

6 c mxd grns

1 c frsh bas avs

1 c canr avs

1 g rd nn, hn scd (ab 1 14 c)2 g sdss ccmbrs, wh p, jnnd

(ab 4 c)

4 carrs, jnnd (ab 2 cps)12 c chppd dr-rasd, nsad pans

1. combineo aue, lime juie, water, ugar,

garli, and hile pate in medium bowl. Whik

to blend. Pour 3 tablepoon of the mixture

into ziplok bag. cover and refrigerate the

ret. Add teak to bag, eal, and turn to oat.

chill in refrigerator 30 minute to marinate.

2. Heat grill or broiler to medium-high heat.

Grill teak 8 to 10 minute, turning one, or

until medium-rare. Let ret 5 minute and lie

thinl at an angle, aro grain.3. Plaegreen, bail, and ilantro in large

bowl and to. Divide mixture evenl among

4 plate. sprinkle on onion, uumber, and

arrot. Top with lied teak, drizzle with

reerved dreing, and prinkle with peanut.


timE: 23 minutEs + marinating timE / sErvEs: 4 timE: 9 minutEs / sErvEs: 1 timE: 23 minutEs / sErvEs: 4

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6/8

Organo Chckn

6 sm bnss, snss chcn bras havs(ab 2 14 b)

1 c chppd frsh rgan

4 scans, rmmd and hn scd12 c basamc vngar13 c xra vrgn v

2 sp frsh grnd bac pppr34 sp sa

1. Plae hiken breat halve between 2

heet of plati wrap. Uing mallet or heavpan, pound meat until it i 34" thik.

2. Plaehiken in hallow dih. Whik oreg-

ano, allion, vinegar, oil, pepper, and alt;

pour over hiken and ip to oat both ide.

cover and hill about 2 hour, turning one.

3. coat grill rak lightl with ooking pra.

Heat grill to medium for indiret heat. (If uing

haroal grill, poition oal on one-half of

grill. If uing ga grill, heat one ide to high,

the other to low.)

4. Removehiken from marinade. Plae

hiken on hottet etion of grill. cook 6

minute, turning one. Move hiken to ooler

etion of grill and ook 6 minute longer,turning one, until thermometer inerted into

enter regiter 165F.



with 14 teamed brown rie toed with

ilantro (50 al) and 12 teamed vegetable

(44 al). Total alorie: 411

Fsh wth Artchoks

2 g rd nns, c n 14" wdgs14 c xra vrgn v

1 pg (10 z) frzn arch hars, hawd(ab 2 c)

1 c chrr r grap mas

2 tbsp chppd frsh pars

1 sp frsh grad rang zs

1 cv garc, mncd

4 snss fndr fs (1-1 12 b a)

1. Preheat oven to 400F.2. combineonion and oil in 13" x 9" baking

dih. To, then pread mixture in even laer.

Roat 35 minute, or until onion are browned.

3. Removedih from oven and tir in arti-

hoke and tomatoe. Inreae oven tempera-

ture to 450F.

4. Mixparle, orange zet, and garli in mall

bowl and et aide. Puh vegetable to one

ide of dih and arrange ounder evenl in

pan. spoon vegetable over h and prinkle

with reerved parle mixture.

5. Return dih to oven and roat until h

ake eail with fork (about 5 minute for

thin llet and 10 to 12 minute for thiker l-

let). Divide h and vegetable evenl among

4 plate.



with 1 bab arrot (50 al) and 1 Laughing

cow Light Garli & Herb wedge (35 al). Total

alorie: 387

Gngr-Lm Salmon

4 snss samn fs, ab 1 12" hc(ab 11 12 b)

1 sp grad frsh gngr

1 cv garc, mncd

1 tbsp frsh sqzd m jc (ab2 ms)

2 sp rdcd-sdm s sac

1 sp asd ssam

2 scans, hn scd

1 b snw pas, rmmd

1 c chppd r scd avcad

1. Rub llet with ginger and garli. coat

teamer baket with ooking pra and

arrange llet in baket.

2. Bring 2" of water to a boil in auepan.

Plae teamer baket in auepan and over.

cook 8 minute. Whik lime juie, o aue,

oil, and allion in mall bowl. set aide.

3. Top almon with now pea and over. cook

4 minute longer, or until almon i opaque

and now pea are rip-tender.

4. Make bed of now pea on 4 plate and top

with almon. Divide avoado evenl on top.

Drizzle eah erving with reerved aue.



with 1 orange (70 al). Total alorie: 400

timE: 22 minutEs + marinating timE / sErvEs: 6 timE: 50 minutEs / sErvEs: 4 timE: 22 minutEs / sErvEs: 4

entrs

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7/8

Garn Rotn

14 c wh wha rn pasa34 c 1% cag chs

1 tbsp sa-fr iaan sasnng12 c shrddd zcchn

1 c cannd n-sa-addd dcd mas,drand

14 c shrddd rdcd-fa mzzara chs

20 aamaa vs, scd (ab 34 c)

1. Prepare rotini aording to pakage dire-

tion. Drain and et aide.2. combine ottage heee and Italian eaon-

ing in mirowaveable dih. stir in rotini and

zuhini. Top with tomatoe and prinkle with

mozzarella. Mirowave on high 3 minute, or

until warmed through. Evenl divide pata

onto 2 plate and prinkle olive on top.



serve with 4 oz lied Applegate Farm

Organi Roated Turke, rolled up (100 al),

and 1 lied red bell pepper (40 al). Total

alorie: 363

Halbut Provncal

3 frm, rp pm mas, chppd

1 sp mncd garc

2 sp v

1 13 c aamaa vs, pd and fn chppd

1 tbsp drand caprs

1 tbsp fn chppd rd nn

1 sp rd wn vngar

1 b hab14 sp shr sa14 sp frsh grnd bac pppr

1. Make tapenade:combine tomatoe, garli,12 teapoon of the oil, olive, aper, onion,

and vinegar in mall bowl. set aide.

2. Preheat grill to medium. Bruh halibut with

remaining oil to lightl oat, and eaon with

alt and pepper. Grill 6 to 10 minute, turning

one, or until enter of h i jut opaque.

3. Dividehalibut among 4 erving plate.

Evenl poon reerved tapenade over eah.



serve with 1 kin-on ubed, roated red

potatoe (100 al) dreed with 1 tp olive oil(40 al). Total alorie: 402

Squash Pasta & Shrmp

1 spagh sqash (ab 3 b), havd andsdd

1 tbsp xra vrgn v 12 g nn, chppd (ab 34 c)

3 cvs garc, mncd

1 can (14.5 z) n-sa-addd dcd mas12 sp drd rgan14 sp rd-pppr fas (pna)

2 z fa chs, crmbd

16 g shrmp, pd, dvnd, and havdnghws (ab 1 c)

1 13 c aamaa vs, havd nghws andpd

1. Preheat oven to 350F. Plae quah ut ide

down on baking heet. Bake 45 to 50 minute.

Remove from oven and let ool.

2. Heat oil in medium auepan over medium

heat. Add onion and garli and aut until

oftened. Pour in tomatoe (with juie),

oregano, and red-pepper ake, if uing; bring

to a immer. stir in half of the heee. Redue

heat to medium-low and add hrimp. cook

4 minute longer, or until hrimp are opaque.

3. srape quah with fork to ield long

trand (4 up total). Add quah and oliveto tomato mixture. cook 2 minute. crumble

remaining heee over top.



serve with 12 ooked brown rie (108 al).

Total alorie: 386

timE: 15 minutEs / sErvEs: 2 timE: 16 minutEs / sErvEs: 4 timE: 1 hr and 15 minutEs / sErvEs: 4

entrs

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Chocolat Pung

3 graham cracrs, crshd

1 g rp banana, scd12 c sgar14 c nswnd cca pwdr

3 tbsp crnsarch18 sp sa

3 c 1% m12 sp vana xrac

1 12 c smsw r dar chca chps

1. Divide graham raker rumb evenlamong 6 utard up or ramekin. Pre

into bottom. Top with banana, reerving a

few lie for garnih.

2. Mixugar, ooa, orntarh, and alt

in large auepan. stir in milk. Whik over

medium heat 4 minute, or until pudding

thiken and ome to a boil.

3. cook1 more minute. Remove from heat and

tir in vanilla extrat. Pour into prepared u-

tard up. chill at leat 2 hour, or until et.

4. Top eah erving with 14 up hoolate

hip and garnih with reerved banana.


Ctrus Cannol

1 cnanr (16 z) fa-fr rca chs13 c cnfcnrs sgar

1 tbsp frsh grad rang zs

2 sp frsh grad mn zs

1 sp frsh grad m zs12 sp vana xrac

3 c smsw r dar chca chps

12 g cann shs

1. combine riotta, onfetioner ugar,

orange zet, lemon zet, lime zet, and vanilla

extrat in medium bowl. Beat with eletri

mixer on medium peed until light and uff.

Gentl fold in 2 12 up of the hoolate hip.

2. spoon lling into hell. Melt remaining

hip and evenl drizzle hoolate over hell.


MAke it A FlAt Belly Diet MeAl:

serve with 1 trawberrie (60 al). Total

alorie: 387

Plum & Nctarn Trf

3 pms, pd and hn scd

2 ncarns, pd and hn scd14 c hn

1 tbsp raspbrr r wh basamc vngar

1 c w-fa vana gr

1 c par-sm rca chs

1 fa-fr ang fd ca (10 z), c n12" hc scs

34 c svrd amnds

1. To plum and netarine with hone andvinegar in medium bowl. Let tand 30 minute

at room temperature, tirring one or twie.

2. Whik ogurt and riotta in mall bowl until

mooth.

3. Line bottom of 2-quart gla erving bowl

with half of the ake lie. spread half of the

fruit over ake. Evenl prinkle on half of the

almond. spoon half of the ogurt mixture

on top. Ue remaining ake lie to make a

eond laer. Top with remaining fruit, then

poon on remaining ogurt mixture. sprinkle

remaining almond on top.

4. coverwith plati wrap and hill at leat

1 hour before erving.


timE: 10 minutEs + chilling timE / sErvEs: 6 timE: 15 minutEs / sErvEs: 12 timE: 38 minutEs + chilling timE / sErvEs: 6

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