Efnisyfirlit

• About the Author
• Dedication
• Author’s Acknowledgments
• Table of Contents
• Introduction
  • About This Book
  • Conventions Used in This Book
  • What You’re Not to Read
  • Foolish Assumptions
  • How This Book Is Organized
  • Icons Used in This Book
  • Where to Go from Here
• Part I: The 4-1-1 on Belly Fat and the Skinny on the Diet
  • Chapter 1: Taking Control of Your Waistline and Your Health
    • Exploring the Dangers of Belly Fat
    • Analyzing Your Weight and Waistline
    • Getting Started on the Path to a Flat Belly
    • Preparing Meals to Flatten Your Belly
    • Fighting Through Challenges to Achieve and Maintain a Flat Belly
  • Chapter 2: The Truth about Belly Fat
    • Judging the Jiggle: What Is Belly Fat?
    • The Causes of Belly Fat Accumulation
    • The Dangers of Belly Fat
  • Chapter 3: Step Away from the Scale: Examining Your Health and Body Type
    • Determining Your Body’s Health Numbers
    • Identifying Your Body Type
  • Chapter 4: How the Belly Fat Diet Can Work for You
    • First Things First: Getting an Overview of the Belly Fat Diet
    • Why the Belly Fat Diet Works
    • The Principles of the Belly Fat Diet
    • The Health Benefits of a Flatter Belly
    • The Link Between Inflammation and Belly Fat
• Part II: Working Your Way to a Flatter Belly
  • Chapter 5: Preparing Yourself for the Belly Fat Diet
    • Understanding the Belly Fat Diet Lifestyle
    • Managing Stress for a Flatter Belly
    • Adding Belly-Slimming Foods to Your Diet
  • Chapter 6: The Key Nutritional Components for a Flat Belly
    • Diet Basics that Lead to a Flatter Belly
    • The Power of Protein
    • Eating Fat to Reduce Belly Fat
    • Carbohydrates: Belly Shrinkers and Belly Bloaters
    • Fruit: It’s Essential, but Watch the Sugar
    • Vegetables: You Gotta Have ’Em
    • Dairy Done Right
    • Portion Distortion: When Enough Just Isn’t Enough Anymore
    • Revving Up Your Metabolism
  • Chapter 7: Jumping into Your Meal Plan
    • Gathering What You Need
    • Choosing the Most Appropriate Plan for You
    • Setting Your Expectations
    • Getting an Overview of the Meal Plans
  • Chapter 8: Meal Plans
    • The Turbocharged Plan, Level 1: Sample Week Meal Plan for Men
    • The Turbocharged Plan, Level 1: Sample Week Meal Plan for Women
    • Turbocharged Plan, Level 2: Sample Week Meal Plan for Men
    • Turbocharged Plan, Level 2: Sample Week Meal Plan for Women
    • Moderation Plan, Level 1: Sample Week Meal Plan for Men
    • Moderation Plan, Level 1: Sample Week Meal Plan for Women
    • Moderation Plan, Level 2: Sample Week Meal Plan for Men
    • Moderation Plan, Level 2: Sample Week Meal Plan for Women
    • Gradual-Change Plan, Level 1: Sample Week Meal Plan for Men
    • Gradual-Change Plan, Level 1: Sample Week Meal Plan for Women
    • Gradual-Change Plan, Level 2: Sample Week Meal Plan for Men
    • Gradual-Change Plan, Level 2: Sample Week Meal Plan for Women
  • Chapter 9: Easing Yourself into Exercise
    • Why Exercising Is Vital
    • Preparing For Your Workout Routine
    • Walking Away Your Belly Fat
  • Chapter 10: Belly-Blasting Workout Routines
    • Mastering Some Abdominal Exercises
    • Belly-Blasting Workouts Phase 1: The First Two Weeks
    • Belly-Blasting Workouts Phase 2: Increasing Intensity to Increase Results
    • Fueling Your Body for Workouts
    • Making Exercise a Priority
• Part III: Cooking Up Some Healthy and Tasty Recipes
  • Chapter 11: Planning and Stocking a Flat-Belly-Friendly Kitchen
    • Decoding the Food Label and Ingredient List
    • Evaluating Your Kitchen and Chucking the Junk
    • Shopping for Belly-Friendly Foods
  • Chapter 12: Waking Up to Healthy Breakfast Options
    • Revving Your Engine with a Tasty and Nutritious Breakfast
    • Breadless Breakfast Quiche
    • Tropical Yogurt Parfait
    • Waistline-Slimming Omelet
    • Banana-Almond Breakfast Toast
    • On-the-Go Breakfast Sandwich
    • Belly-Blasting Berry Smoothie
    • Cinnamon Oatmeal with Almonds
    • 90-Second Omelet
    • Bean, Ham, and Cheese Breakfast Burrito
    • Veggie-Egg Muffins
    • Quick and Belly-Friendly Cold Cereal with Fruit
  • Chapter 13: Whipping Up Lunches That Fight Belly Fat
    • Preparing Belly-Shrinking Lunches
    • Grilled Chicken Salad
    • Hot and Spicy Vegetarian Chili
    • Black Bean Quesadilla
    • Quick and Easy Turkey Wrap
    • Tuna and Salsa Stuffed Pepper
    • Tortilla Pizza
    • Shockingly Healthy (and Easy!) Calzone
    • Turkey Burger and Sweet Potato Fries
    • Belly-Beating Bean Burrito
    • Hummus and Avocado Sandwich
  • Chapter 14: Deliciously Slimming Dinners
    • Controlling Yourself at Dinnertime
    • Whole-Grain Bruschetta Pizza
    • Low-Calorie Chicken Parmesan
    • Walnut-Encrusted Flounder
    • Portobello Mushroom Salad
    • Chicken Cordon Bleu
    • Belly-Friendly Chicken Marsala
    • Roasted Pork Tenderloin with Vegetables
    • Spicy Shrimp Kabobs
    • Herb-Roasted Salmon
    • Sweet and Sour Tofu Stir-Fry
    • Pepper Steak with Fresh Vegetables
    • Reformed Spaghetti, Meatballs, and Garlic Bread
    • Quinoa-Stuffed Eggplant
    • Shrimp Stir-Fry
  • Chapter 15: Desserts and Snacks
    • Desserts and Snacks: They Aren’t Evil!
    • Baked Apples
    • Mock Ice Cream Sandwiches
    • Crunchy Peanut Butter Banana Bites
    • Chocolate-Drizzled Strawberries
    • Homemade Spicy Microwave Popcorn
    • Belly-Blasting Trail Mix
    • Easy Pizza Bites
• Part IV: Overcoming Obstacles and Managing Your Progress
  • Chapter 16: Common Pitfalls and Challenges
    • Managing Your Appetite and Controlling Cravings
    • Giving Eating the Attention It Deserves
    • Variety, the Spice of Life: Keeping Your Food Interesting
    • Balancing a Vegan or Vegetarian Diet
  • Chapter 17: Dining Out and Special Occasions
    • Basic Strategies for Eating Out
    • Choosing Belly-Flattening Best Bets at a Restaurant
    • Special Occasions: Social Eating
  • Chapter 18: Belly Fat Maintenance Plan
    • Why You Need a Maintenance Plan
    • Setting a Realistic Belly Fat Goal
    • Breaking Plateaus
    • You Reached Your Goal! Now What?
• Part V: The Part of Tens
  • Chapter 19: Ten Belly-Bloating Foods
    • Bagels
    • Cabbage
    • Carbonated Water
    • Cola (Including Diet Cola)
    • Fried Foods
    • Ice Cream
    • Sausage
    • Sugar Alcohols
    • Sugar-Free Gum
    • White Rice
  • Chapter 20: Ten Nutrients That Shrink Your Belly
    • Calcium Pyruvate
    • Caraway Seeds
    • Cinnamon
    • Epigallocatechin Gallate (EGCG)
    • Fucoxanthin
    • Omega-3 Fatty Acids
    • Quercetin
    • Resveratrol
    • Vitamin C
    • Water
• Index

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