Flat Belly

The flat stomach diet

Le régime ventre plat

The belly is often a source of complexes. Jeans that don’t close, a bead that settles in and you’re badly in your skin. To remedy this, there is a targeted slimming program. To discover without further delay to lose belly permanently.

The book “The Flat Belly Diet” was produced by Lise Vaccariello, editor-in-chief of Prevention, the number 1 health magazine in the United States, by Cynthia Sass, a nutrition graduate, and Doctor Martine André, a specialist in health and nutrition. The goal is to find a balanced diet without feeling frustrated. This diet teaches you the art and how to lose some belly. The slimming method begins with a 4-day starter phase which allows rapid and motivating weight loss. The second stage is based on a four-week program punctuated by 4 daily meals of 400 calories each. The only food obligation: consume 1 “AGMI” food (monounsaturated fatty acids) with each meal. That is to say almonds, olive oil, dark chocolate … These “MUFAs” lower the level of insulin and fats in the blood. This allows the abdominal fat to melt. Obviously, flat stomach exercises are more than recommended although optional.

Principles of the Flat Belly Diet

The main objective of this slimming program is to melt localized fat on the stomach. To achieve this, the daily calorie intake is lowered to 1,600 calories divided into four meals. The content of the plate is of course essential. Foods rich in monounsaturated fatty acids are essential to the success of this diet. Why ? Because they play a crucial role in lowering the level of insulin in the blood which has a considerable influence on weight loss and fat loss. Thanks to this diet, it would be possible to lose between 1 and 3 pounds and almost 8 centimeters in waist circumference during the starter phase.

The “Flat Belly” program takes place in two stages:
The starter phase: for 4 days, you follow a well-defined menu to remove any discomfort and bloating sensations.
The 4-week food program: the period required to establish new eating habits. Choose from recipes that are easy and quick to make without depriving yourself. Provided that you follow a few basic principles so as not to gain belly fat.

What to do

“The first phase of our program removes all the food, drink and bloating behavior.”

The “Flat Belly Diet” is based on four fundamental principles:

– drop in daily calorie intake to 1,600 calories
– the choice of foods rich in monounsaturated fatty acids that help lower the insulin level in the blood
– the choice of foods that help lower the level of fat in the blood
– the practice of a regular physical activity

The Starter phase

During the four days of the choke phase it’s important to :
– eat four meals a day for a total of 1,200 calories per day
– do a digestive walk after each meal
– consume sassy water (recipe below)
– eat slowly
– keep morale

Sassy water recipe

Sassy water is an essential element of this slimming program. It eliminates more, and above all, in the belly.
You need to :
– 2 liters of water
– 1 teaspoon coffee grated fresh ginger
– 1 cucumber, peeled and cut into thin rings
– 12 fresh mint leaves
“Put all the ingredients in a large pitcher. Stir, cover with plastic wrap and let stand overnight in the refrigerator so that all the aromas mix.”

The 4 week phase

To successfully complete this one-month step, you must follow three rules:
1. Do not consume more than 400 calories per meal
2. Never stay more than 4 hours without eating
3. Consume a food rich in monounsaturated fatty acids with each meal

To help you prepare your meals, you will find in the book many recipes combining pleasure and lightness.

Typical week menus

BreakfastLunchTo tasteHaving dinner
Source: Lise Vaccariello’s Flat Belly Diet
30 g cereals without added sugar3 slices of organic turkey hamBlueberry smoothie125 g green beans
skimmed milk1 portion of light mozzarella125 g cod or local
1 pear250 g fresh cherry tomatoes1 roasted potato with a teaspoon of olive oil
30 g roasted or plain sunflower seeds without added salt1 glass of Sassy water1 glass of Sassy water
1 glass of Sassy water

Raspberry smoothie recipe
Mix for 1 minute 250ml of skimmed milk and 125g of fresh or frozen blueberries without added sugar.
Transfer the mixture to a glass and add 1 tablespoon of organic vegetable oil or 1 tablespoon of sunflower or pumpkin seeds.

BreakfastLunchTo tasteHaving dinner
Source: Lise Vaccariello’s Flat Belly Diet
30g of cereals without added sugar100g crumbled natural tunaPineapple smoothie125g of mushrooms in 1 teaspoon olive oil
skimmed milk125g steamed carrots100g grilled chicken breast
30g roasted or plain sunflower seeds with no added salt1 serving of mozzarella light4 to 5 tablespoons wild rice
3 or 4 slices of pineapple in syrup (without added sugar)1 glass of Sassy water1 glass of Sassy water
1 glass of Sassy water

Pineapple smoothie recipe
Mix for 1 minute 250 ml of skimmed milk, 3 or 4 slices of pineapple in syrup and a handful of ice cubes. Transfer the mixture to a glass and add a tablespoon of sunflower or pumpkin seeds.

BreakfastLunchTo tasteHaving dinner
Source: Lise Vaccariello’s Flat Belly Diet
30g of cereals without added sugar3 slices of organic turkey hamPeach smoothie125g cooked green beans
skimmed milk1 portion of light mozzarella1 grilled or baked turkey breast
30g roasted or plain sunflower seeds with no added salt250g fresh cherry tomatoes1 roasted potato with 1 tsp. 1 teaspoon olive oil
2 tablespoons of currants1 glass of Sassy water1 glass of Sassy water
1 glass of Sassy water

Peach smoothie recipe
Mix for 1 minute 250 ml of skimmed milk, two fresh peaches or syrup without added sugar and 1 handful of ice cubes. Transfer the mixture into a glass and add 1 tablespoon of organic vegetable oil or 1 tablespoon of seeds sunflower or pumpkin.

BreakfastLunchTo tasteHaving dinner
Source: My Flat Belly Diet by Lise Vaccariello
1 large handful of oatmeal3 slices of organic turkey hamRaspberry smoothie1 zucchini sauté in 1 teaspoon olive oil
skimmed milk125g steamed carrots100g grilled chicken breast
30g roasted or plain sunflower seeds with no added salt1 serving of light mozzarella4 to 5 tsp. wild rice
2 Agen prunes1 glass of Sassy water1 glass of Sassy water
1 glass of Sassy water

Raspberry smoothie recipe
Mix for 1 minute 250ml of skimmed milk, 125g of raspberries and 1 handful of ice cubes. Transfer the mixture to a glass and add 1 tablespoon of organic vegetable oil or 1 tsp. sunflower or pumpkin seeds.

“The objective of the Flat Belly Diet is to guarantee you the number of calories allowing you to reach your weight.”

My Monday menus
BreakfastLunchTo tasteHaving dinner
Source: Lise Vaccariello’s Flat Belly Diet
Apple and almond porridgePenne with spinachApple crispCalifornian turkey salad

“Eat on a plate and with cutlery. It is scientifically proven that people who sit at the table have a smaller waist than those who eat on the go.”

My Tuesday menus
BreakfastLunchTo tasteHaving dinner
Source: Lise Vaccariello’s Flat Belly Diet
Cinnamon and Currant ToastPasta and chicken saladApple and peanut butterFried turkey

“You can have a snack between breakfast and lunch or between lunch and dinner or between dinner and bedtime.”

My Wednesday menus
BreakfastLunchTo tasteHaving dinner
Source: Lise Vaccariello’s Flat Belly Diet
Muesli and yogurtNicoise saladPineapple SundaeShrimps with spices

“Watch out for potions. Use smaller plates and dishes than usual. This will make you feel like you have more food than you actually have.”

My Thursday menus
BreakfastLunchTo tasteHaving dinner
Source: Lise Vaccariello’s Flat Belly Diet
Cereals with dried fruits and oleaginous fruitsVegetarian burgerScandinavian cheese and rollsAlmond salmon steak

“If you have to stay at the office, take a break and don’t work while eating. Take a deep breath and savor every bite.”

My Friday menus
BreakfastLunchTo tasteHaving dinner
Source: Lise Vaccariello’s Flat Belly Diet
Small egg and avocado sandwichMediterranean foil1 fruit yogurt
1 orange
10 almonds

“Our food program keeps its promises and all that belly fat that bothers you so much will gradually disappear.”

My Saturday menus
BreakfastLunchTo tasteHaving dinner
Source: Lise Vaccariello’s Flat Belly Diet
Banana and pecan porridgeSpaghetti with tomato sauceChocolate and raspberry smoothieChicken and sautéed vegetables

“Dieting never works if you’re hungry or tired. That’s why you are asked to eat every four hours.”

My Sunday menus
BreakfastLunchTo tasteHaving dinner
Source: Lise Vaccariello’s Flat Belly Diet
Mediterranean-style muffinTuna saladStrawberry and peanut whipped creamRicotta Calzone Pizza

The shopping list

“We have selected foods that have no salt or other condiment to taste so that you are not tempted to add spices, peppers and other products that promote bloating.”

Fruits and vegetables
FruitsVegetablesGrocery
Source: Lise Vaccariello’s Flat Belly Diet
500g cherry tomatoesFresh or frozen green beans1 can of cereals without added sugar
4 lemonsFresh or frozen carrots1 can of oatmeal
1 pear1 large zucchini1 can of whole wild rice
125g fresh or frozen blueberries125g button mushrooms1 sachet of sunflower seeds
125g fresh or frozen raspberries2 large red potatoes1 sachet of pumpkin seeds
2 fresh peaches4 cucumbers1 small packet of currants
1 can of sliced ​​pineapple in syrup with no added sugar1 small packet of Agen prunes
1 bottle of balsamic vinegar
1 bottle of organic rapeseed oil
1 bottle of olive oil
1 packet of light mozzarella
2 liters of skim milk

“We have selected foods that have no salt or other condiment to taste so that you are not tempted to add spices, peppers and other products that promote bloating.”

Meat and fish
MeatsPisces
Source: Lise Vaccariello’s Flat Belly Diet
3 packets of organic turkey ham125g of cod or local
2 skinless chicken breasts100g crumbled natural tuna
1 turkey cutlet

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