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The
Abs Diet:
Eat
Right Every Time Guide
Theory:
The Abs Diet revolves around a
dozen delicious convenient foods called the Abs Diet Power 12.
All you need to do is eat the acronym:
- Almonds
and other nuts;
- flaxseed,
pumpkin seeds, sunflower seeds, avocados
- Beans
and other legumes;
- Lentils,
peas, bean dips, hummus, edamame
- Best
beaks soy beans, pinto beans, chickpeas (garbanzo beans), navy
beans, black beans, white beans, kidney beans, lima beans
- Spinach
and other green vegetables;
- Cruciferous
vegetables like broccoli and brussel sprouts; green, yellow, red,
and orange vegetables like asparagus, yellow beans, and peppers
- Dairy
(low-fat);
- Cottage
cheese, low-fat sour cream
- Instant
Oatmeal;
- High-fiber
cereals with All-Bran and Fiber One
- Eggs;
-
Turkey
and other lean meats;
- Shellfish,
Canadian bacon
- Peanut
butter;
- Cashews
and almond butter
- Olive
oil;
- Canola
oil, peanut oil, sesame oil
- Whole-grain
breads and cereals;
- Brown
rice, whole-wheat pasta, whole-wheat pretzels
- Extra-protein
(whey) powder;
- Raspberries
and other berries
- Most
other fruits, except apples and grapefruit
Guidelines
- Number
of meals six a day, spaced relatively evenly throughout the day.
Eat snacks 2 hours before larger meals
- Base
most of your meals on the 12 groups of foods mentioned above.
Every meal should have at least two foods from the list
- Portions
your body will tell you when its time to eat and when
its time to stop
- Secret
weapons each of the Abs Diet Power 12 has been chosen in part for
its stealthy, healthy secret weapons nutrients that will power up
your natural fat burners, protect you from illness and injury, and
keep you lean and fit for life.
- Nutritional
ingredients to emphasize protein, monounsaturated and
polyunsaturated fats, fiber, calcium
- Nutritional
ingredients to limit refined carbohydrates (or carbs with high
glycemic index), saturated fats, trans fats, high-fructose corn
syrup).
- Alcohol
limit yourself to two or three drinks per week to maximize the
benefits of the Abs Diet
- Ultimate
Powerfood Smoothies. The
combination of the calcium and protein in milk, yogurt, and whey
powder, combined with the fiber in oatmeal makes them one of the more
filling and easy options.
- Cheating
one meal a week, eat anything you want
- Exercise
Program Optional for the first 2 weeks. Weeks 3 through 6
incorporate a 20-minute, full-body workout 3 days a week.
Emphasis is on strength training, brisk walking, and some
abdominal work.
Sample
Menu Plan
- Breakfast
Honey I Shrunk my Gut (milk, plain instant oatmeal, blue-or
blackberries, chopped walnuts or pecans, honey, ground flaxseed,
cinnamon
- Lunch
The Cow Tipper (roast beef slices, whole-wheat tortilla, mixed
greens, chopped tomato, Dijon mustard, blue cheese crumbles)
- Dinner
Aztec Casserole (lean ground beef, diced onion, crushed clove
garlic, cumin, cooked brown rice, salsa, diced cilantro, reduced-fat
shredded Mexican blend cheese)
- Snack
Mint Chocolate
Morning (1% chocolate milk, low-fat vanilla yogurt, chocolate whet
protein powder, Peppermint Pattie, ground flaxseed, ice cubes)
David Zinczenko with Ted Spiker.
2005.
New York
: Rodale Press.
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