Flat Belly Cookbook For Dummies E-Book

Erin Palinski-Wade

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch

Seitenzahl: 419

Veröffentlichungsjahr: 2013

Beschreibung

The fast and easy way to get a flatter belly

Tens of thousands of Americans have changed their bodies—and their lives—with the help of the recipes and guidelines developed to eliminate body fat. Flat Belly Cookbook For Dummies includes an overview of the belly fat; grocery shopping and pantry stocking tip; delicious, nutritious, and even kid-friendly flat belly recipes.

All 125 recipes are carefully developed by America's Belly Fat Fighter to make sure every meal includes just the right amount of belly-flattening monounsaturated fatty acids (or MUFAs), found in nuts and seeds, vegetable oils, olives, avocados, and dark chocolate, so you can mix and match meals to suit your taste.

• Explains the importance of replacing sugars, saturated fats, and trans fats with whole grains, lean proteins, and fiber
• Teaches you how to effectively structure your diet, practice good nutrition, and drop belly fat at the same time
• Includes 125 flat belly recipes

If you're looking to shed fat and tone your midsection through diet and exercise, Flat Belly Cookbook For Dummies has you covered.

Leseprobe

Flat Belly Cookbook For Dummies®

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2014 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Limit of Liability/Disclaimer of Warranty: while the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. no warranty may be created or extended by sales representatives or written sales materials. The advise and strategies contained herein may not be suitable for your situation. you should consult with a professional where appropriate. neither the publisher nor the author shall be liable for damages arising herefrom. Some of the exercises and dietary suggestions contained in this work may not be appropriate for all individuals, and readers should consult with a physician before commencing any exercise or dietary program.

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Library of Congress Control Number: 2013948007

ISBN 978-1-118-69266-0 (pbk); ISBN 978-1-118-69257-8 (ebk); ISBN 978-1-118-69265-3 (ebk); ISBN 978-1-118-69276-9 (ebk)

Manufactured in the United States of America

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Flat Belly Cookbook For Dummies®

Visit www.dummies.com/cheatsheet/flatbellycookbook to view this book's cheat sheet.

Table of Contents

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Part I: Getting Started with the Belly Fat Diet

Chapter 1: Wrapping Your Mind around Belly Fat

What Is Belly Fat?

Why Does Belly Fat Develop?

Diet

Lifestyle

Hormones

What Does Belly Fat Mean for Your Health?

Heart disease

High blood pressure

Metabolic syndrome

Diabetes

Cancer

Are You at Risk?

Calculating your body mass index

Getting out the tape measure

Getting a checkup

Putting it all together

Chapter 2: Introducing the Belly Fat–Burning Lifestyle

Getting to Know the Belly Fat Diet

Eating more to lose more

Timing your meals

Finding the best nutrients for a flat belly

Realizing that it’s a lifestyle, not another diet

The Principles Behind the Plan: Seeing Why the Belly Fat Diet Works

Reducing insulin response

Reducing stress hormones

Regulating blood glucose

Living the Flat Belly Lifestyle

Committing yourself to change

Taking the first steps to a flatter belly

Managing stress

Getting support for your lifestyle changes

Improving your body image

Chapter 3: Identifying Belly-Blasting Superfoods

The Power of Protein

The muscle and metabolism connection

The hunger connection

The Role of Whole Grains in Fighting Belly Fat

The Link between Dairy and Belly Fat

Fruits for a Flat Belly

Vegetables That Slim the Waistline

Focus on Fat

Drinks: The Good, the Bad, and the Ugly

Belly Bloaters to Avoid

Chapter 4: The Belly Fat Diet Plans

Finding the Right Plan for You

The Turbo-Charged Plan

The Moderation Plan

The Gradual-Change Plan

The Maintenance Plan

The Turbo-Charged Plan

Level 1

Level 2

The Moderation Plan

Level 1

Level 2

The Gradual-Change Plan

Level 1

Level 2

The Maintenance Plan

What Constitutes a Serving

Vegetables (non-starchy)

Fruit

Milk/yogurt

Starches

Proteins

Fats

Condiments

Chapter 5: Getting Ready for Your Belly-Blasting Journey

Reading Food Labels

Interpreting the Nutrition Facts label

Knowing what to watch for in the ingredients list

Creating a Flat-Belly Kitchen

Making your list

Navigating the store

Cooking for a Flat Belly

The tools you need

Tried-and-true techniques

Staying on Course

Managing cravings

Coping with emotional eating

Identifying mindless eating

Staying motivated

Part II: Belly-Blasting Main Courses

Chapter 6: Breakfast

Got Dairy?

Veggies for Breakfast!

Breakfast on the Go

Chapter 7: Brown-Bag Lunches

Avoiding Common Lunchbox Mistakes

That’s a Wrap! Sandwiches and Wraps

Sidling Up to a Salad

Getting Creative with Lunch

Chapter 8: Poultry, Meat, and Seafood

Birds of a Feather: Poultry

Meat: It’s What’s for Dinner

Seafood: Plenty More Fish in the Sea

Chapter 9: Comfort Foods

Becoming a Mindful Eater

Making Comfort Foods Belly Friendly

Part III: Belly-Burning Starters, Sides, Desserts, and More

Chapter 10: Soups and Salads

Soup R’ Crackers: Making Soups from Scratch

Going Green with Salads

Chapter 11: Sides

Whole Grains and Starchy Vegetables

A Vegetable Free-for-All

Chapter 12: Desserts and Snacks

Desserts to Die For

Snack Attack

Chapter 13: Smoothies and Cocktails

Smooth Operator: Belly-Friendly Smoothies

Shaken, Not Stirred: Cocktails That Are Easy on the Waistline

Part IV: Flat Belly Recipes for Special Situations

Chapter 14: Vegetarian and Vegan Meals

Tofu-Based Meals

Going Dairy-Free

Beans, Beautiful Beans

Chapter 15: Slow-Cooker Meals

Breakfast in the Slow Cooker

Dinner in the Slow Cooker

Chapter 16: Kid-Friendly Meals

The Five-Finger Discount: Sandwiches and Snacks

Half-Pint–Pleasing Proteins

Part V: The Part of Tens

Chapter 17: Ten Belly-Flattening Spices and Seasonings

Black Pepper

Cayenne Pepper

Cinnamon

Cloves

Coriander

Cumin

Fennel Seeds

Garlic

Ginger

Turmeric

Chapter 18: Ten Timesaving Kitchen Gadgets

Box Grater

Flexible Cutting Board

Food Processor

Immersion Blender

Kitchen Shears

Mandoline

Prep Bowls

Salad Spinner

Slow Cooker

T-fal ActiFry

Appendix: Metric Conversion Guide

About the Authors

Cheat Sheet

Connect with Dummies

Introduction

Are you completely satisfied with your waistline? Do you have a toned, flat stomach? If not, you’re not alone. Most people aren’t happy with their stomachs and want flatter, firmer midsections. But many of them don’t know where to start. That’s where this book comes in! If you’re looking for a blueprint to the flat belly of your dreams, you’re in the right place.

Having excess belly fat is not only undesirable for cosmetic reasons, but also incredibly dangerous to your health. In fact, wide waistlines may just be one of the biggest health concerns in the United States. Why? Because they indicate an excessive amount of visceral fat (also known as belly fat), which is the most dangerous fat for your health. Belly fat has been associated with an increased risk of heart disease, diabetes, cancer, and even dementia! So, slimming your midsection is important not just to look better in your bathing suit, but also to improve your health long term!

How can you go about slimming your belly? Does shedding belly fat mean sacrificing all your favorite foods and saying goodbye to flavor? Absolutely not! That’s why we’ve written this book. Flat Belly Cookbook For Dummies is your blueprint to success. Throughout this book, you find the steps you need to take in order to shed excess fat and keep it off for good — all while eating the foods you love (and never thought possible while on a weight loss plan). And even better, you won’t feel hungry and you’ll never feel deprived! Think losing weight means giving up on foods like pasta, chocolate, and even cocktails? Think again! In this book, we show you just how to incorporate all these decadent options as part of a meal plan you can actually stick with.

You don’t need to be a chef to follow the recipes in this book. In fact, even if you’ve never set foot in the kitchen before, we have you covered. Throughout this book, we offer tips and tricks to make cooking a breeze. And we keep your time in mind, too. This book is packed full of quick meal and recipe options, so even the busiest person can find success.

About This Book

Fad diets and cookie-cutter diets don’t work. If they did, the United States wouldn’t be facing the obesity crisis it’s currently in. So, what does work? Individualizing your weight loss plan. Just like no two individuals are exactly the same, no two paths toward weight loss goals should be exactly the same either. That’s what sets the Belly Fat Diet plan apart from other weight loss plans you may have tried in the past. The plan we cover in this book provides unique weight loss paths based on your sex, age, and even personality, to help you custom-tailor your weight loss plan to your individual needs. Plus, this book provides realistic, practical tips and advice. We know that you’re crunched for time, under stress, and facing real-world problems. Your food choices aren’t always your main priority. That’s why this book takes away the guesswork and simplifies your weight loss plan so you can reach your goals and maintain them permanently!

This book not only helps you decode food labels, identify belly fat–fighting nutrients, and plan your meals, but also provides more than a hundred mouth-watering recipes that will satisfy all your cravings. In fact, you won’t feel like you’re following a weight loss plan at all!

As you’re reading this book, keep in mind that sidebars (text in gray boxes) and anything marked with the Technical Stuff icon (see “Icons Used in This Book,” later) are skippable.

Within this book, you may note that some web addresses break across two lines of text. If you’re reading this book in print and want to visit one of these web pages, simply key in the web address exactly as it’s noted in the text, pretending as though the line break doesn’t exist. If you’re reading this as an e-book, you’ve got it easy — just click the web address to be taken directly to the web page.

Finally, here are a few things to keep in mind when it comes to the recipes. Unless otherwise specified,

Eggs are large.

Pepper is freshly ground black pepper.

Butter is unsalted.

Flour is all-purpose unless otherwise specified.

Sugar is granulated unless otherwise noted.

All herbs are fresh unless dried herbs are specified.

All temperatures are Fahrenheit. (Refer to the Appendix for information about converting temperatures to Celsius.)

 Vegetarian recipes are marked by a small tomato icon (like the one to the left) in the Recipes in This Chapter lists.

Foolish Assumptions

We don’t make too many assumptions about you (you know what they say about assuming), but we do assume a few things:

You’re trying to lose weight and shed unwanted belly fat.

You’ve made the commitment to begin making lifestyle changes to improve your overall health and lose weight.

You enjoy food and don’t want to sacrifice great taste in order to achieve your goal weight. (Don’t worry — you don’t have to!)

You have a hectic schedule and are often on the run. Although you want to eat healthy and get in better shape, life can often get in the way.

Icons Used in This Book

Throughout this book, you’ll notice icons (small images in the margins that are designed to call your attention to specific pieces of information). Here are the icons we use in this book and a key to what they mean:

When you see the Tip icon, you’re sure to find helpful tips and practical advice to help flatten your midsection and promote long-term weight loss.

We use the Remember icon when we mention information that’s worth, well, remembering. Typically, these paragraphs help you stay on track to achieve your long-term weight loss goals.

When we mention a food or nutrient that may pack on belly fat or identify a common obstacle to weight loss, we grab your attention with the Warning icon.

We use the Technical Stuff icon when we share information that’s interesting but not essential to your understanding of the subject at hand. If you’re in a hurry, you can skip anything marked with this icon.

Beyond the Book

In addition to the material in the print or e-book you're reading right now, this product also comes with some access-anywhere goodies on the web. Check out the free Cheat Sheet at www.dummies.com/cheatsheet/flatbellycookbook for the top five ways to flatten your abs, tips on maintaining your weight loss long term, and more.

Where to Go from Here

If you’re a seasoned dieter, you may have tried unsuccessfully in the past to shed belly fat for good. But like most people trying to lose weight, you may have hit a road block or two on your journey to your long-term goals. Most likely, you have a specific area or two that you struggle with, such as eating on the run or dealing with hunger. Instead of reading through this book in order, page by page, you can skip right to the areas you need to focus on the most. So, look over the Table of Contents and see what topics seem the most relevant or interesting to you. Then turn right to them!

If you’re just starting out and you aren’t sure what belly fat is or how to tell if you have too much, start by reading Chapter 1, where you find all the belly fat basics. If you already know the dangers of an elevated waistline and just want to know how to get started shedding unwanted pounds and inches, head to Chapter 4 to learn about the Belly Fat Diet plans and which is best for you. And if you’re familiar with the Belly Fat Diet and you’re looking for new and delicious recipes that work within your plan, head to Parts II through IV to dive into the more than 100 belly fat–burning recipes this book serves up.

Part I

Getting Started with the Belly Fat Diet

For Dummies can help you get started with lots of subjects. Visit www.dummies.com to learn more and do more with For Dummies.

In this part . . .

Understand the anatomy of belly fat and the associated health dangers.

Identify whether you have excess belly fat.

Discover which Belly Fat Diet plan is right for you.

Find superfoods that fight off belly fat.

Decode a food label to maximize your Belly Fat Diet plan results.

Chapter 1

Wrapping Your Mind around Belly Fat

In This Chapter

Understanding what belly fat is

Seeing why people develop belly fat

Discovering the health consequences of too much belly fat

Assessing your own health risks

You’ve heard it in the news and possibly seen it in the mirror. Belly fat seems to be the latest buzzword. But what exactly is it? How do you know if you have too much? And is belly fat really any different from fat in other parts of your body? The truth is that belly fat, also known as visceral fat, is, indeed, much different from fat in other areas. In fact, belly fat is considered the single most harmful form of fat in your entire body! Having a high level of belly fat has been linked to heart disease, high blood pressure, metabolic syndrome, type 2 diabetes, and even certain cancers. And here’s some surprising news: You don’t have to be overweight to have too much belly fat. Even people at their ideal body weight can have too high a percentage of body fat, specifically in the midsection. Even at a normal body weight, if your waistline expands by 4 inches over time, this can increase your risk for stroke by as much as 15 percent!

Throughout this chapter, we explain what belly fat is, where excess belly fat comes from, the health consequences of having too much belly fat, and how to determine if you have too much. When you understand belly fat and how you accumulate it, you can start taking action to reduce it in order to improve your overall health, appearance, and energy levels!

What Is Belly Fat?

To understand belly fat, first you need to understand the various types of fat in your body. The body contains three distinct types of fat:

Triglycerides: Triglycerides make up about 95 percent of all the fat in your body. This is the fat that circulates in your bloodstream and provides a source of energy to your body.

Subcutaneous fat: Subcutaneous fat is the layer of fat that lies right below the skin’s surface, between the skin and the abdominal wall. This is the fat that you can pinch with your fingers. It’s also typically the fat that you aim to reduce for cosmetic reasons.

Visceral fat: The last type of fat in your body is visceral fat, or what is often referred to as belly fat. This fat hangs below the muscles of your abdomen where it’s in close proximity to most of your vital organs. And that’s what makes this fat so dangerous. Because of its location, visceral fat is the easiest source of energy for your internal organs, providing them with a constant, steady stream of energy while at the same time exposing them to toxic hormones and chemicals. And that’s one reason that this fat is so deadly.