ABS DIET

What is it?

The Abs Diet was created by the editor-in-chief of Men’s Health (US), David Zinczenko. In his book, ‘The Abs Diet: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life’ (Rodale, 2004), he outlines a six-week plan including a diet and an exercise regimen that builds muscle, especially targeting those in the abdomen.
In its core, Zinczenko believes that extra muscle weight increases one’s metabolism rate and hence burns more calories. For example, he says that for every extra 1lb of muscle you gain, your body burns an extra 50 calories a day. This means if you can build 10lb of muscle, your body will burn an extra 500 calories a day – enough for you to lose 1lb a week without dieting. Though Zinczenko primarily targets men, this diet has been found to be effective for women as well.

How it works?

Dieters include 2 to 4 of the 12 power foods listed below as parts of the six meals they have a day. While there isn’t much guidance about portion size, the author says that eating from the power-food lists automatically reduces calories since choices are mostly light and lean.

THE 12 ‘ABS DIET POWER’ FOODS
1. Almonds and Nuts – unsalted
  • Builds muscle and stops food craving
  • Lowers blood pressure
2. Beans and Legumes – preferably steamed
  • Burns fat and regulate digestion,
  • Contains fibre,
  • Prevents colon cancer
3. Spinach and Green Vegetables
  • Neutralise free radicals which are molecules that accelerates ageing,
  • Fights against osteoporosis
4. Dairy Products (No whole milk and frozen yoghurt)
  • Builds strong bones,
  • Prevents high blood pressure,
  • Calcium prevents osteoporosis
5. Oatmeal
  • Boost energy and sex drive,
  • Reduce cholesterol and maintain blood sugar levels
6. Eggs
  • Builds muscles and burns fats,
  • A source of protein, Vitamin A and B12
7. Lean Meat
  • Examples, turkey, lean beef, chicken, fish
  • Improves immune system, fights memory loss and heart diseases
8. Peanut Butter, Cashew nuts and almond butters
  • Not sugary and trans fatty peanut butter
  • Boost testosterone and burns fat
9. Olive oil, canola, peanut and sesame oil
  • Lowers cholesterol thereby boosting the immune system
  • Strengthens bones
10. Whole Grain Breads and Cereals, Brown Rice,
Whole wheat Pastas
  • Prevents the storing of fat
  • Contains fibre, Vitamin E, Calcium and Iron
  • Promotes weight loss and fights against cancer and heart diseases
11. Ricotta Cheese, Whey
  • Burns fat and builds muscle
12. Berries and fruits esp. apples and grapefruit
  • Prevents eyesight from deteriorating, improves memory
  • Stops craving for foods

    • Source for antioxidant fibre and Vitamin C

The exercise part of the plan includes strength training three times per week, abs exercises on two days and optional aerobic exercise two to three days a week.

ABS DIET MENU
BREAKFAST (HOT)
Wholemeal French Toast
Breakfast Ham
Rock Melons

BREAKFAST SNACK (COLD)
Choc Pudding

LUNCH (COLD)
Roast Beef Salad
Kiwi & Grapes, Balsamic Dressing

AFTERNOON SNACK (COLD)
Sweet Spicy Prawns Salad

DINNER (HOT)
Parmesan Chicken Rosemary Jus
Parsley New Potatoes

What Advocates say?

* Eleven of the 12 power-food groups are ones that any nutritionist would endorse. “I can’t argue with a book that encourages blueberries and spinach and discourages trans fats,” says Roberta Anding, a spokesperson for the American Dietetic Association.

* This is basically a good diet and exercise plan that’s presented with a sense of humor. Guys should appreciate straight-shooting advice about what it takes to rev up metabolism and peel off the pounds.

* Registered dietitian Jane Kirby, author of ‘Dieting for Dummies,’ agrees that the food plan is basically sound but thinks it overemphasizes the “magic” of the 12 power foods. “Whey protein [powder] and instant oatmeal are over-plugged,” she says. “But I guess you can’t spell ‘ABS DIET POWER’ without them.” She believes the 12 foods are all good but that “none are going to magically cause weight loss.” Yet readers shouldn’t miss the book’s peanut butter sandwich recipe, Kirby adds. “It incorporates three of the power foods, sounds delicious, and puts the whole anti-carbohydrate fad into perspective.”

What Critics say?

• It’s the protein powder that raises questions. Sure, preliminary studies suggest dieters might benefit from a diet that’s a little higher in protein than usual, but people can get extra protein just as easily by having some light cottage cheese or a few additional ounces of lean meat or fish.
• This program occasionally gives too much credit to preliminary scientific findings.

The Official Abs Diet Website:

http://www.absdiet.com/

Copyright 2010 MagicMealMobile.