Thread: Prevention Flat Belly Diet---anyone tried?

Happy Easter Bhuzzworld, this question comes on the heels of yet another candy coated, chocolate laden, sugar packed holiday. Staring me in the face at via my email was an advertisement for the Prevention Flat Belly Diet, and I'd get to try it free for 21 days! The program claims to help people lost over 5 inches around their waist and seven pound in 96 hours (4 days). Evidently the 'magic' of the whole thing is eating the right kind of fats and there are 3 books you get to keep even if you return the main book. It costs $32 not including shipping, which isn't that expensive when you consider alot of other weight loss plans are so much more expensive. So.....has anyone tried this? Is it bunk or is it worth it? Any input would be helpful as my cursor keeps hovering over the 'order' button. Thank you!

I didn't think there was any "right" kind of fats....we just had the section of anatomy of digestion and I'm totally bummed....seems no matter what I do right, any kind of fat goes right into storage until it's needed later.

I did pick up the Prevention mag (actually it's book sized) because I was INTRUIGUED by the FLATTEN BELLY BULGE AFTER 40 and SHRINK ONE SIZE IN 2 WEEKS on the front cover......

only to find out that the FLATTEN BELLY BULGE part talked about some exercises and a walking workout. My cardio/interval workout is way more intense (and I'm thinking a dance routine really, really, really trumps it as well). Ditto for the other one. Although they both might be good for someone that hasn't workout out ever or not in a long time; but I think most dancers are in way better shape.

I just need to make better food choices and stay away from the chips. and ice cream. etc.

There are good fats though....aren't they the fats from olive oil and avocado?? You need fats in your diet for your brain

Speaking as someone working on his weight -- yes, there are good fats, and bad fats.

There is, however, no "one diet fits all" plan. Worse, there are a lot of plans out there that haven't been tested, appear (to my layperson eyes) to be poorly thought out, and more about making your pockets lean than your buttocks.

I usually recommend what I'm working on -- if you want to do a proper diet + exercise regime, start with your Doctor. Any decent General Practitioner should be able to give you solid information in both what you eat, and what kinds of exercise works well for your body.
That's not to say you can't try other things -- I'm hoping to work with some holistic health folks I know and trust. But, again, I know and trust them, and you should have that experience of looking into whatever anyone offers you, and studying it, before you try it/ingest it.

Everyone is unique. Keeping that in mind as you try to lose it, will help you lose it safely, and perhaps even faster.

My doc did suggest the South Beach Diet (has good fats in it, if I'm not mistaken) and Weight Watchers (which I did, lost 10 pounds, and got discouraged then quit); WW is similar, depending on your plan and is overall low in calories, sugar, and fat. *sigh* Weight Watchers might just be the ticket...I've got like 40 pounds to lose but I hate that it takes so long!

Originally Posted by Doozer

My doc did suggest the South Beach Diet (has good fats in it, if I'm not mistaken) and Weight Watchers (which I did, lost 10 pounds, and got discouraged then quit); WW is similar, depending on your plan and is overall low in calories, sugar, and fat. *sigh* Weight Watchers might just be the ticket...I've got like 40 pounds to lose but I hate that it takes so long!

I was on the South Beach diet (successfully) for almost 3 years...and it is a great eating plan (I really hate the word "diet")...I lost about 100 lbs on it (give or take).

Yes there are good fats/bad fats but as far as my metabolism is concerned anything I've been eating lately is mostly evil. But I'm in that 45+++ age range and I think that has something to do with it (the rest is my lack of willpower and overwhelming sweet tooth).

Weight Watchers is great, especially if you go to the meetings, the social support you get is awesome!!!

Originally Posted by Doozer

I've got like 40 pounds to lose but I hate that it takes so long!

I have a little more than that to lose as well but unfortunately, the right way to lose is gradually. That way, one is learning to eat right and healthy and in turn developing a habit which will stay with one for a long time. I do have the book (have had it for a long time) but haven't read it yet (can't find the time). Plus with having a family, I need to keep their food preferences in mind and may not want to eat "special diet" food (too complicated). That's why, I prefer and go with Weight Watchers...yeah it's a slow process but I have to get it in my mind that I didn't gain my weight in a week and therefore it won't be gone in a week either.

There are good fats and bad fats with regard to health (cholesterol, heart health). From a bodyweight standpoint, all fats are 9 calories per gram, and there are 3500 calories in a pound of fat. Simple math, makes no difference to your belly in theory**. I

Weight loss averaging up to 2 pounds per week is considered healthy (after the first week, when you're likely to have a lot of fluid loss on many diets). Any plan that causes you to burn 3500 more calories per week than you're taking in will result in weight loss of about a pound per week. It doesn't matter whether those calories come from olive oil or grapefruit, or whether you burn them doing situps or running on a treadmill.

Choose a healthy plan that will allow you to take in all the nutrients you need without going over your calorie goals. Weight Watchers or The Daily Plate are good systems for counting calories in and out, and Weight Watchers also attempts to make sure you're getting nutrition and offers lots of support and information along the way. South Beach is a VERY restrictive program, especially in the initial phases, but is a healthy program (and an especially good one if you're a sugar addict ready to go cold-turkey).

This information is based on my own semi-successful dieting experiences (lost about 25 pounds on combinations of the above, but still have weight to lose) and on what I learned in college as an exercise/wellness major.

**I don't know of any research to support it yet, but it's been my observation that simple carbs (potatos, rice, pasta, sugar, alcohol) do increase belly fat -- perhaps they tend to increase the tendency to hold fat in the omentum rather than subcutaneously? I'm not sure of the mechanics, but the 'beer belly' appears to be a VERY real thing, and beer is a carb. I definitely find that after 40 my body started processing carbs differently and storing them in my belly, maybe as my estrogen protection against belly fat is wearing off?

Studies show that low-carb diets, like Atkins, offer increased weight loss in the first 6 months and by the end of a year offer no advantage over less restrictive low-calorie diets. South Beach offers both, low carb AND healthy eating, and is generally preferred over Atkins by health professionals.

Originally Posted by Lauren_

**I don't know of any research to support it yet, but it's been my observation that simple carbs (potatos, rice, pasta, sugar, alcohol) do increase belly fat -- perhaps they tend to increase the tendency to hold fat in the omentum rather than subcutaneously? I'm not sure of the mechanics, but the 'beer belly' appears to be a VERY real thing, and beer is a carb. I definitely find that after 40 my body started processing carbs differently and storing them in my belly, maybe as my estrogen protection against belly fat is wearing off?

Simple carbs are converted to sugar very quickly in your body. What this means is that if you eat a lot of them, your blood sugar will spike, which will causes your body to increase insulin. Insulin makes your body store fat. So basically, Lauren, eating a lot of simple carbs will likely result in larger amounts of fat being stored. Your body probably chooses to store this fat in the belly, which is why you notice the beer belly when you eat more potatoes and pasta. (I have the same problem... I love potatoes... they don't love me... ,f::)

The best things I've done to fight the battle of the belly is to eat whole grains, eat small and frequent meals (keeps the blood sugar stable), and try best to make sure my fats, carbs and proteins are all balanced EVERY TIME I EAT (30-30-40 plan). It's really about blood sugar maintenance and keeping your insulin from spiking.

ETA: Sorry, I have no knowledge of the Prevention diet you're referring to, but if it talks about 30-30-40 balance, then it's probably good. If it's just books, though, you might start at the library. There are a number of good resources there... and it's free!

Originally Posted by aazura

Simple carbs are converted to sugar very quickly in your body. What this means is that if you eat a lot of them, your blood sugar will spike, which will causes your body to increase insulin. Insulin makes your body store fat. So basically, Lauren, eating a lot of simple cause will likely result in larger amounts of fat being stored. Your body probably chooses to store this fat in the belly, which is why you notice the beer belly when you eat more potatoes and pasta. (I have the same problem... I love potatoes... they don't love me... ,f::)

The best things I've done to fight the battle of the belly is to eat whole grains, eat small and frequent meals (keeps the blood sugar stable), and try best to make sure my fats, carbs and proteins are all balanced EVERY TIME I EAT (30-30-40 plan). It's really about blood sugar maintenance and keeping your insulin from spiking.

ETA: Sorry, I have no knowledge of the Prevention diet you're referring to, but if it talks about 30-30-40 balance, then it's probably good. If it's just books, though, you might start at the library. There are a number of good resources there... and it's free!

Ahhh, that makes sense. I figured there was some mechanism being triggered.

This diet is similar to a mediterranean diet--olives and olive oils, avocado, fresh vegetables and fruit, antioxidants (as in dark chocolate), nuts in moderation, lean protein. Like South Beach and Atkins there is a short intro period weaning off sugar and processed carbs. Eventually adding complex carbohydrates like whole grains back in the diet.

What is different? Six small meals a day. Chocolate. Sassy water (water, lemon slices, cucumber, fresh ginger) that you drink every day to reduce bloating.

Basically its a 1400 calorie diet with emphasis on whole foods, antioxidants, and essential fatty acids plus an exercise component.

I didn't follow it strictly but do enjoy the core fitness yoga dvd that came with it and the basic eating plan.

Souzan

That sounds like a reasonably good program from the overview -- and one I'd like.

Although the number of calories per day would need to be adjusted for individuals, depending on their starting body weight and activity level. I need a minimum of 1600, especially on days when I teach 4 classes and work out for an hour, but I'm a tall woman.

Originally Posted by Lauren_

That sounds like a reasonably good program from the overview -- and one I'd like.

Although the number of calories per day would need to be adjusted for individuals, depending on their starting body weight and activity level. I need a minimum of 1600, especially on days when I teach 4 classes and work out for an hour, but I'm a tall woman.

I have the Flat Belly Diet book from Prevention...I mainly got it for recipes, as I'm horrible at following diets...since you are my teacher, if you want, I can bring it in to class sometime and let you borrow it?

PS: I haven't actually tried any of the recipes in the book, if I knew how well the diet worked, I would say though!

Thanks, Amira, I'd love to see it. I won't be in class again until May, though, Jasmine will be teaching the next couple of weeks.

Originally Posted by aazura

Simple carbs are converted to sugar very quickly in your body. What this means is that if you eat a lot of them, your blood sugar will spike, which will causes your body to increase insulin. Insulin makes your body store fat. So basically, Lauren, eating a lot of simple carbs will likely result in larger amounts of fat being stored. Your body probably chooses to store this fat in the belly, which is why you notice the beer belly when you eat more potatoes and pasta. (I have the same problem... I love potatoes... they don't love me... ,f::)

The best things I've done to fight the battle of the belly is to eat whole grains, eat small and frequent meals (keeps the blood sugar stable), and try best to make sure my fats, carbs and proteins are all balanced EVERY TIME I EAT (30-30-40 plan). It's really about blood sugar maintenance and keeping your insulin from spiking.

I agree. I used to have high blood sugar/insulin and my body is much more hourglass now that I dealt with that. Insulin spikes also whack up your hormones. High estrogen compared to prgesteron can fatten you up in the tummy, and testosterone left unbound also gives a barrel shape. Stress can also cause belly fat, through cortisol and insulin.

I'm not so much a carb eater as much as I LOVE SUGAR!!!! That has been very hard to keep out of my system. I still struggle with it from time to time.

One of my coworkers tried this diet and liked the emphasis on drinking a lot of water and eating six small meals a day.

She also felt the nuts and oils kept her full. She did not follow the program for more than a month or two, but did feel that it made a difference and had some small weight loss (she didn't need to lose more than 5 pounds, if I recall correctly).

Originally Posted by TailaDances

I'm not so much a carb eater as much as I LOVE SUGAR!!!! That has been very hard to keep out of my system. I still struggle with it from time to time.

Sugar is pure 100% carbohydrate. It's the carb all the other carbs wish they could be.

I think all the more successful diet plans tend to resemble The Zone Diet by Dr. Sears. Digging out my old Zone books. . .

I think the zone diet is great. The basic concepts as I remember are:

importance of omega 3's and the omega 6 to omega 3 ratio -- most people eat way too much omega 6 fats relative to omega 3 fats.
eat your veggies and fruits
eat low G.I. carbs
empirically determine the amount & serving size of carbs you need -- no one amount is right for everyone.

And maintaining the carb-fat-protein balance with each meal or snack to keep blood sugar steady.

Ahhhh...the Zone. That was another I was thinking about but couldn't remember the name of. When I was on WW I really missed having more than the 2tsp. healthy fat daily allowance. Fat free salad dressings are horrible for the most part and I feel better when I can add some nuts to my diet, like a few walnuts in my salad or some almonds for a snack. That's when I'm eating better, that is. Carbs are so insidious---they taste good and I love them but they happen to love me right back, on my stomach, butt, and thighs!

Does anyone know how to calculate their calorie needs? That, at least would be a good place for me to start.

Originally Posted by aazura

ETA: Sorry, I have no knowledge of the Prevention diet you're referring to, but if it talks about 30-30-40 balance, then it's probably good. If it's just books, though, you might start at the library. There are a number of good resources there... and it's free!

*sneaking in*
what's the 30-30-40 balance?

Originally Posted by zfejzic

*sneaking in*
what's the 30-30-40 balance?

30% of your calories from fat, 30% from protein, 40% from carbs.

The orthodox recommendations are 30/10/60 -- holy crap I'd be fat as a tick and feel like hell if I ate that way.

Originally Posted by Doozer

Does anyone know how to calculate their calorie needs? That, at least would be a good place for me to start.

I had a metabolism test at my university's recreation center. It cost $25, and basically I went in first thing in the morning, before breakfast or coffee, and breathed into a machine that measured my oxygen consumption for 20mins. My basal metabolic rate was then calculated from that. Once you have that, it is much more accurate to estimate your daily caloric needs based on your activity level.

This is the best thing to do IMO if you can find a facility, as it takes much of the guesswork out. It also removes the common excuse of "I tried diet and exercise but it didn't work so my metabolism must be slow..." when results are not achieved -- unless of course you really do have a metabolism problem, in which case the test could confirm that something was wrong.

In my case, my basal metabolic rate was just a bit higher than normal for my age, gender and weight -- about 1500 cals per day, which forecasts to about 2000 given my average activity level. Exercise adds another 200-300 cals.

But more than about 30% of calories from protein and you risk some serious physical issues, like dehydration and kidney issues.

The Daily Plate (Calorie Counter, Diet Tracking, Food Journal, Nutrition Facts at The Daily Plate) will give you a VERY rough estimate of your calorie needs. If you google for things like 'basal metabolic rate calculator' you should be able to get an estimate, too. There are several ways to calculate, but short of an actual metabolic test like Sedonia describes, they're all statistical estimates based on your gender, weight, height, activity level, and the thermal effect of food. I had to do all these calculation in college, seriously, find an online calculator!!!!

I just went online and found a basal metabolic calculator (thank goodness I'm typing this---it's a mouthful!) and according to the one I used I need 1442 calories daily, just to stay alive. The $10,000 question is do I stay in that range or do I eat more than that?

Originally Posted by Doozer

I just went online and found a basal metabolic calculator (thank goodness I'm typing this---it's a mouthful!) and according to the one I used I need 1442 calories daily, just to stay alive. The $10,000 question is do I stay in that range or do I eat more than that?

To the extent that it's accurate, if you eat exactly that much every day and do no exercise, your weight will remain stable.


If you eat more than that, you'll gain weight. If you eat less or burn more through exercise, you'll lose weight. BUt if you eat TOO much less (say, 1000 calories per day) your body will go into 'starvation' mode and your metabolism will slow down.

A 500 calorie deficit per day will result in a pound of fat loss per week (3500 Calories = one pound of fat), and this is what most health experts recommend. Weight loss at that rate is sustainable and healthy (younger folks can lose a little faster, everyone will lose faster during their first week or two). A great goal is to eat 250 calories FEWER than you need, plus try to burn 250 MORE through exercise every day (that takes about 45 minutes to an hour of cardio time, at a moderately strenuous intensity, like walking fast). Do yourself a favor -- don't count things like dance class or housework that your body is already used to. I've had to start following the rule that if it doesn't make me breathe heavy and/or sweat, it wasn't a workout.

NOTE: If you're working out hard enough to burn muscle, your scale weight might remain the same for a while, but you'll be speeding up your metabolism and your body will be shaping up, so use clothing fit or a tape measure to watch your results!

If you track your calories for a few weeks on The Daily Plate or in a notebook, you'll discover how accurate it is. My BMR is supposed to be about 1660 per day -- I wish that were true. Age has slowed mine down, I think. ..cr.:

Various things will slow or speed your metabolism slightly (like eating and exercising more earlier in the day, or building more lean body mass).

You can lose more weight if you create the deficit mainly by exercising a lot. For example, a normal woman who needs 2000 calories daily could eat 1800, gettting in all needed nutrients and exercise to burn 800 extra calories without it being unhealthy.