Dr. Oz teamed up with
Flat Belly Diet author Liz Vaccariello, nutritional biochemist Dr. Shaw Talbott and
8 Minute Abs creator Jaime Brenkus to come up with this plan designed to tackle your belly fat without making you feel hungry.
The Dr. Oz Flat Belly Plan was designed to flatten your belly with four key steps:
1. Shrink Fat Cells
A recent study
found that those who ate three yogurts a day while dieting lost 81%
more belly fat than people who didn't eat yogurt. All study participants
were directed to eat 500 calories less per day. As part of the Flat
Belly Plan, you should eat about 6 ounces of low-fat Greek yogurt before
every meal. Why? It's thought that calcium can help stop fat from
entering your cells, improve your body’s ability to break down fat and
help your body carry out fat through your bowel movements.
2. Shed Excess Pounds With MUFAs
MUFAs,
or monounsaturated fatty acids, are the cornerstone of the Flat Belly
Plan. These are plant-based fats, so the easiest way to remember them is
to look for healthy fats that aren’t from animal sources, such as
avocados, nuts, seeds, oils and olives. A study done through the American Diabetic Association found that a diet rich in MUFAs worked to reduce belly fat.
As part of the Flat Belly Plan, you need to eat three MUFA meals a day.
The foundation of any MUFA meal has:
- 3 ounces lean protein
- 1 complex carb
- Unlimited vegetables
- 1 MUFA
- Each meal should be 350 calories (or fewer)
3. Reduce Inflammation
The next part of the plan aims to reduce inflammation. Belly fat has
been linked to inflammation and elevated cortisol (the stress hormone).
Belly fat is even thought to be "toxic" to your system as it releases
chemicals into your body that wreak havoc on your appetite and the way
your body metabolizes food. That's why anti-inflammatory foods are
thought to be effective in fighting belly fat and breaking the vicious
cycle.
As part of the Flat Belly Plan, have an
anti-inflammatory snack in the afternoon. Snacks should be rich in
flavonoids, which are powerful antioxidants that help curb inflammation.
They're the natural compounds that give berries and other fruits their
vibrant color. Try a sliced yellow bell pepper with hummus or a bowl of
mixed berries drizzled with dark chocolate.
4. Beat Bloat
Drink ginger iced tea with mint and lemon to reduce bloat! Ginger
naturally aids digestion, mint helps to reduce gas, and lemon juice is
rich in antioxidants. Follow the recipe below and sip on this Flat Belly
Tea all day long:
Ingredients
3 bags of ginger tea
1 cup fresh mint, chopped
Juice of 1 lemon
2 cups of water
2 cups of ice
Directions
In
a large pitcher (about 24 ounces), steep the ginger bags and chopped
mint for 5-10 minutes. Strain mixture to remove bags and leaves. Add
lemon juice. Stir and serve. Store in refrigerator, serve chilled and
sip.
Click here to print the MUFA Meals One-Sheet.
Adapted from Flat Belly Diet
by Liz Vaccariello with Cynthia Sass. Copyright (c) 2008 by Liz Vaccariello with Cynthia Sass. By permission of Rodale, Inc.
Controlling
stress is also an important part of dieting and rebooting your body.
Taming your stress results in reduced levels of cortisol, which has been
linked to belly fat. Prevent your nerves from fraying with these tips
and your body and your belly will thank you for it.
Mornings: Relora
Start the day off right. High cortisol levels in the morning makes
breakfast more likely to be stored as belly fat and result in cravings
for junk food throughout the day. Studies have shown that relora, a
blend of two herbs called magnolo and phellodendron, can help reduce
cortisol. It's also calming, not drowsy, making it perfect for mornings.
Afternoons: Aromatherapy Inhaler
Sometimes you need a stress-reducing shortcut. You can trick your body
into relaxing with an aromatherapy inhaler, which you can use the second
you feel stressed. The brain quickly processes smells, which hit the
amygdala, the area of your brain responsible for anxiety. Scents like
eucalyptus, lavender and bergamot can help shut down stress.
Evenings: Tart Cherry Juice
A
natural source of melatonin, which helps lower cortisol, tart cherry
juice can help you achieve a good night's sleep. Getting only 6 hours of
sleep versus the recommended 8 hours means that you can have up to 50%
more cortisol exposure – and that can lead to more sweet-tooth cravings
and belly fat. Elevated cortisol also keeps you restless and alert when
you don't need to be, making it hard to fall asleep. Drink an 8-ounce
glass in the morning and 2 hours before bed for sweet dreams. To get the
full benefit, drink this juice at a scheduled time every day.
Source: Dr Mehmet Oz
