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Day 3 – Flat Belly Diet

Core confidence – practice mindful eating, take your time to savour the food, taste the food, eat slowly and enjoy every  and be conscious of the emotions you feel while you eat.

Breakfast – Almond protein porridge

Lunch – 200g sun dried tomato mince sauce, ½ cup cook cabbage & 1 cup of mixed salad with 20g slice black olives

Snack –  1 small red apple and 1 Tbsp of organic smooth peanut butter

Dinner – 1 piece Chicken Kiev and 2 cups vegetables.

Day 2 Flat Belly Diet

Core Confidence – List four things that will help you succeed on the Flat Belly Diet & write what you are going to do to ensure that you get each of the four things you need.

4 Things that will help me succeed:

  1. follow the rules of the flat belly diet
  2. recording everyday what I eat
  3. Ensure each meal has protein and MUFA (monounsaturated fatty acid = the healthy fats)
  4. Follow the walking plan and weights plan for 30 days

To ensure I will follow these 4 measures to reach success, I am going to log my food dairy daily, log my exercise daily to keep track that I am eating protein and MUFA rich foods and exercising my butt off.

Breakfast –  Oats with LSA, Vanilla Protein & Almond Spread (1/4 cup oats, 1 1/2 cups water, 1 Tbsp LSA, 1 serve protein & 1 Tbsp Almond spread with a sprinkle of cinamon) Yummo 🙂

Hunger factor – I was satisfied. Not full but not hungry. However, it’s 11am now and my tummy is getting hunger pangs. Tomorrow I will use 1/2 a cup of oats as it fills me up right up till lunch time.

Lunch –  4 Turkey meatballs, with 2 cups of mixed salad with 1/2 avocado

Snach – 200g No Fat Greek Yoghurt, 50g mixed berries (strawberries, blueberries and cherries)

Dinner –  1 serve of home made cottage pie

I will come back later to update hunger factors.

Day 1 – 30 Day flat belly diet plan

I’ve gotten my hot little hands on the “Flat Belly Diet” by Prevention. I am going to follow the guidelines and adopt an eating plan around their philosophy. 

Core Incentive – 3 reasons why I have chosen to go on the Flat Belly Diet. What results do you expect from the 28 day plan and how do you feel about flowing this plan.

The reason why I’ve chosen to take on board the philosophy of the flat belly diet is because of a study I read about in the December issue of the Australians Women’s Health magazine. It states not to be afraid to consume good healthy fats, carbs and protein and this is the premise of the flat belly diet – good fats, carbs and proteins. Plus the assurance that I might be able to flatten (i.e. lose belly fat) and lose weight. I came to the realisation this morning, while out on a run that I eat really well and maintain at around 1200-1300 hundred calories. My body is used to eating this amount of energy so counting calories are useless unless I cut my calories even more. So I’m going for portion control and small 5 meals a day with lots of exercise to lose my weight. I need to shock my body and that’s going to happen with a different way of eating and lots of exercise.

The 3 reasons I have chosen to go on this flat belly diet:

1.       To lose weight to fit into my wedding dress by the 15th of Jan 2010.

2.       To flatten my belly so I will look good in my bikini on my honeymoon

3.       To look good in photos.

What results do I expect?

1.       To lose 3 kilograms

2.       To flatten my belly

3.       To lose 10 cm from my bust

4.       To lose 7 cm from my waist

5.       To improve my fitness

Meal Consumption:

Breakfast 7am – Protein & Almond porridge (1/2 cup oats, 1 ½ cups water, 2 scoops vanilla protein powder, 2 egg whites & 1 Tbsp Almond spread)

Hunger before was very hungry Hunger after, full belly, I could only eat half of the porridge. It filled my up till lunch time.

Lunch  12:20pm– Honey Soy Chicken  Vietnamese Salad ( a big bowl of lettuce, cucumber, carrot, bean sprout, onion, mint , chicken and peanuts with Vietnamese dressing)

Very yummy salad 🙂 my thumbs up to it.

Hunger before was just starting to get hunger pains. Hunger after was nil. This salad filled me up.

Snack 4pm – a handful of blueberries, 2 large strawberries, a handful of cherries

Hunger before was just starting to get peckish. Hunger after, peckishness gone.

Dinner 6:30pm – 4 slices of roast beef and a plateful of roast vegetables.

Hunger before Getting hungry. Hunger afterwards very satisfied.

Diet Tip

Eat natural, low fat, low sugar, low calorie foods in small servings throughout the day

Losing Stomach Fat

There is only one way to lose fat in the so-called “stubborn areas,” and that is with the correct combination of proper diet, aerobic exercise, abdominal training, and weight training.

Burning Body Fat

Courtsey of Tom venuto I have found keys to losing body fat

The best way to burn body fat is to do more cardiovascular exercise. Aerobic exercise is the real secret to burning fat. Walking, jogging, bicycling, elliptical exercise and stair climbing are all great fat burners. Most people give up too early in the workout. During the first 20 -30 minutes of aerobic activity, glycogen (stored carbohydrates) is the primary fuel source. If you stop after 20 minutes, you’re only getting half of your workout done! You get the cardiovascular health benefits, but you don’t get much fat loss. Because you don’t burn significant amounts of fat until glycogen stores are depleted, the key to maximum fat loss is to work out aerobically for 30-60 minutes continuously per session. You should do this at least three or four days per week, but five, six, or even seven days a week will take off fat at the fastest rate possible!

Fat loss is a 50% exercise, 50% nutrition combination. A fat loss diet must be low in calories. Regardless of how much you work out, if the number of calories you take in is greater than the amount you burn, you’ll still put on body fat. Ideally, you should spread your calories out into five small meals a day instead of 2 or 3 big ones so that you don’t overeat in one feeding. Eat a variety of foods that are all natural, low in fat and low in sugar, with about 55% of the calories coming from carbohydrates, 30% from protein, and 15% from fat. If you’re having a really difficult time losing the last few pounds, keep the protein up and decrease your carbohydrate intake, especially late in the day and at night. This will deplete your glycogen stores and force your body to burn more fat for energy. Be careful not to drop your calories or carbohydrates too much, because this will be interpreted by the body as starvation and will result in a decrease in metabolic rate