Dr. Oz: Flat Belly Diet Plan

Flat BellyDr. Oz on his Dr. Oz Show, has yet another plan to help us lose those hard to get rid of pounds.  This time it’s his “Flat Belly Diet Plan” which targets belly fat, the most dangerous fat on our bodies.  He gives us four key “must do’s” if we want a flat belly and the best part he says we will have no problem sticking with this plan because it will give us enough tasty food that we will not be hungry!  With the help of a team of guest health professionals, we learn about ‘mufa meals’  and how they are specifically designed to melt away belly fat.  

Dr. Oz’s Flat Belly Diet Plan may have been inspired by one of his guests,  Nutrition and Weight Loss Expert,  Liz Vaccariello,  best-selling author of The Fat Belly Diet.  She explains the key to fighting fat is eating fat, healthy fat.  She says she has proven that you can melt dangerous belly fat by eating healthy fats at every single meal.  And the best part is that you never feel hungry.  When we are dieting in general, we are reducing calories and losing fat all over our body.  But when we want to target a specific fat on our body, we need to eat a certain type of dietary fat.  That way we not only lose the subcutaneous fat right under our skin but we also lose that dangerous visceral belly fat, which is tucked inside our organs.

Dr. Oz says to have a flat belly you must do the following things:

Shrink Your Fat Cells – Eat about 6 ounces of low-fat Greek yogurt before every meal.  Dr. Oz says a new study found that people who ate yogurt while dieting lost 81% more belly fat than people who did not eat yogurt.  Dr. Oz explained when you eat carbohydrates like sugary pastries and soda, the carbohydrates that you do not burn off are stored in your fat cells making your belly larger.  But calcium such as what is found in yogurt actually hinders the ability of fat being stored in your cells.  So eating yogurt before each meal will cause less fat being stored and in turn will help shrink those belly fat cells.

Shed Excess Pounds –  Eat three mufa (mono-unsaturated fatty acids) meals a day.  Liz Vaccariello explains that mufas are healthy fats found in plant-based foods. These are foods such as nuts, seeds, peanut butter, olives, olive oil, and avocados.  She says that a recent study shows that a calorie controlled diet rich in mufas helps target belly fat specifically.  As part of her flat belly diet, she partnered with Yale University and put people on a 28 day plan.  At the end of the 28 days, they studied the visceral belly fat before and after.  They were excited at the results which showed they had lost an average of 33% of visceral belly fat.

A typical mufa meal will incorporate a lean protein, a complex carbohydrate, as many fruits and vegetables that you want and a mufa. At the end of the day you will not feeling hungry, you’re not having cravings, and you are feeling satisfied.  She said to try and keep the calories for each meal about 350.

Some examples of mufa meals?
Breakfast – scrambled eggs (lean protein) with lettuce greens and tomato (vegetable) and a few avocado slices (mufa) on Ezekiel bread (complex carbohydrate)

Lunch – a quesadilla with turkey and Skinny Cow Cheese (lean protein), lettuce greens (vegetable), on a whole wheat flatbread wrap (complex carbohydrate) and the few black olives on the side (mufa).

Dinner – a chicken dish (protein) with whole wheat pasta (complex carbohydrates) with tomatoes and a variety of other vegetables and basil pesto (mufa is the olive oil in the pesto)

To download a week’s worth of ‘mufa meals’  visit Dr. Oz ‘s website.

Reduce and sooth inflammation – Eat an afternoon anti-inflammatory snack.  Dr. Shawn Talbott, researcher and author, has studied the inflammatory effects of the stress hormone, cortisol, on the body.  He says the snack should be rich in flavonoids.  Flavonoids are powerful antioxidants and anti-inflammatories.  You will know foods that are rich in flavonoids by their bright colors.  Choose a variety of vibrant colored foods like strawberries, blackberries, blueberries,  colorful bell peppers and oranges.

Beat the Bloat – Drink ginger iced tea with mint and lemon. Fitness trainer Jamie Brenkus,  creator of the exercise program Eight Minute Abs says he recommends this drink to all of his clients.  He says getting rid of the bloating in your stomach maximizes the benefits of ab exercises. Ginger is good for the digestion and mint helps release the gases in your stomach.  Take three ginger teabags, one cup of fresh mint, the juice of one lemon, 2 cups of water and 2 cups of ice.  Dr. Oz. com explains to steep the ginger teabags and chopped mint for 5-10 minutes in a large pitcher (about 24 ounces). Then strain the mixture to remove bags and leaves. Add lemon juice. Stir, then store in the refrigerator and serve chilled.

With the yogurt before each mufa meal, and the snack,  Dr. Oz says the plan is about 1600 calories a day and will have enough food so you will not feel hungry.  That way you can comfortably stick to the plan for as long as you want.

 

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