Start Saying Goodbye To Belly Fat
What's your least-favorite body part?
In a recent survey, two-thirds of respondents said it's their stomach, and the jiggly belly fat that builds up as the years go by.
It's unattractive, potentially dangerous, and stubbornly tough to get rid of.
But the editors of Prevention magazine say they've found the science that can help end the scourge of belly fat.
The answers are in their new book, "The Flat Belly Diet" (to read an excerpt, click here.
On The Early Show's Saturday Edition, Prevention Editor in Chief Liz Vaccariello discussed how belly fat harms your health, and how to lose those pounds around your middle.
BELLY FAT SEEMS TO BE A VERY SPECIFIC TYPE OF FAT. WHAT CAUSES "BELLY FAT"?
There are two types of belly fat: subcutaneous and visceral. Subcutaneous is the fat you see, the "inch you can pinch." And some subcutaneous fat is necessary (it keeps you warm in winter). Visceral fat is more hidden. It is dangerous, and difficult to lose. It's caused by a lot of things, including cortisol, a hormone produced when we're under stress. You can cut calories and exercise religiously, and still have visceral belly fat, and lots of it.
SIXTY-SEVEN PERCENT OF YOUR READERS SAID THEIR BELLIES ARE THEIR LEAST FAVORITE BODY PART. BUT "BELLY FAT" IS MORE THAN UNSIGHTLY, IT CAN BE DANGEROUS. WHY?
Too much of both fats are dangerous. Too much subcutaneous fat is a visible sign of being overweight, or even obese, which we know creates a risk for many diseases. But visceral fat can be deadly. Because it is so close to your heart and your liver, it can increase your risk for heart disease, diabetes, cancer, and Alzheimer's disease.
BUT YOU SAY THERE ARE THINGS YOU CAN DO TO GET RID OF IT, STARTING WITH A DIET HIGH IN "MUFAS." WHAT ARE THEY, AND WHY DO YOU BELIEVE THIS WORKS?
"MUFAs" are monounsaturated fats. They live in oils, such as olive oil, nuts and seeds, avocados, olives, and dark chocolate. We began to realize the benefits of "MUFAS" in 2007, when Spanish researchers published a study in the journal "Diabetes Care" that showed that eating a diet rich in MUFAs can help prevent weight gain in your belly. Researchers looked at three types of diets, one high in saturated fat, another high in carbs, and a third rich in "MUFAS," on patients with "abdominal fat distribution," or belly fat. Only the MUFA diet reduced the accumulation of belly fat, and, more specifically, visceral belly fat. And that prompted us to come up with this plan.
WITH THE HOLIDAY SEASON RIGHT UPON US, YOU'VE BROUGHT SOME SUGGESTIONS FOR HOW WE CAN USE "MUFAS," ALONG WITH SOME TIPS. YOU SAY, EAT FOUR 400-CALORIE MEALS PER DAY.
Yes. As we approach the holidays, you know we all start to say, there's no point in starting a diet now, with all the parties and dinners. But you can incorporate MUFAS into every meal, and I've brought along some examples of great recipes. You begin with "sassy water," containing ginger, cucumber, lemon and mint; it's much tastier than plain water. Then, for starters, delicious pumpkin bisque. Next, we have roasted potatoes with blue cheese and walnut butter. You don't have to give up the potatoes, but you add MUFAS to the dish with walnut butter. And then, dessert: chocolate drizzled popcorn with cashews. As long as you use dark chocolate, and add the cashews, you've got two MUFAS.
And you don't have to stay away from the Thanksgiving leftovers; try a Turkey and Avocado Cobb Salad. You should remember, never go more than four hours without eating. And, you can find ways of incorporating MUFAS into your meals.
You don't only have to eat MUFAS. For the holidays, you can add them to stuffing, cranberry sauce, all kinds of things.
Fighting Belly Fat:
BUT YOU ALSO SAY BELLY FAT IS ABOUT MORE THAN EATING, IT'S ABOUT STRESS,
AND YOU NEED TO CONTROL THAT.
Yes. When you're under stress, you produce a hormone called "cortisol," which turns into belly fat. Learning to control the stress in your life with take you a long way toward losing your belly fat.
AND YOU SAY, IT HELPS TO BUILD A SUPPORT GROUP AROUND YOU?
Seventy percent of people who've lost weight and kept it off say they have a strong social support group. So, get your friends to join you, or find an online support group.
FINALLY, YOU SAY FIND A WAY TO BEAT YOUR EMOTIONAL EATING.
If you're an emotional eater, you go straight for the sweets, or anything bad. Sometimes, it helps to keep a food diary, but don't only record what you've eaten, and how much. Record your feelings so you can identify why you eat what you do, and that will help break unhealthy habits.
FOR RECIPES, GO TO PAGE 2.
HELPFUL RECIPES (from the book "The Flat Belly Diet"):
Turkey Avocado Cobb Salad
Preparation time: 8 minutes / Cooking time: 7 minutes / Makes 4 servings
1 pound turkey breast cutlets
2 teaspoons olive oil, plus 1 teaspoon for the turkey
2 tablespoons cider vinegar
1 tablespoon water
1 teaspoon Dijon mustard
8 cups baby spinach
4 slices cooked turkey bacon, chopped
MUFA: 1 cup diced avocado
4 cherry tomatoes, halved
1 ounce blue cheese, crumbled
Freshly ground black pepper
1. Preheat a grill pan on medium high heat for 2 minutes. Brush the turkey with 1 teaspoon of the oil. Grill the turkey for 4 minutes, flip, and continue cooking for about 3 minutes longer, or until no longer pink. Cut into chunks.
2. In a glass jar, combine the vinegar, water, mustard, and the remaining 2 teaspoons oil. Cover and shake well.
3. In a large bowl, combine the spinach with 2 tablespoons of the dressing. Toss to coat the leaves. Arrange the turkey, bacon, avocados, tomatoes, and cheese over the spinach. Drizzle on the remaining dressing, and season with pepper to taste.
NUTRITION PER SERVING:
288 CALORIES, 34 g protein, 10 g carbohydrates, 13.5 g fat, 3.1 g saturated fat, 57 mg cholesterol, 473 mg sodium, 5 g fiber
Chocolate-Drizzled Popcorn
40 MINUTES 4 SERVINGS 392 CALORIES MUFA: CASHEWS
Thinking about a movie night? Whip up a batch of this luscious popcorn and you're sure to have a new favorite feature!
12 cups air-popped popcorn
1/2 cup roasted cashews, unsalted
1 cup semisweet chocolate chips
1. Spread the popcorn and cashews on a large baking sheet.
2. Bring a small saucepan of water to a simmer over medium heat. Place the chips in a small bowl and set over the simmering water, being careful to keep the water from touching the bowl containing the chocolate. Stir often until the chocolate is melted. While hot, use a spoon to drizzle the chocolate over the popcorn in a back-and-forth motion. Let cool at room temperature for about 20 minutes or until the chocolate sets.
NUTRITION PER SERVING
392 calories, 7 g protein, 51 g carbohydrates, 22 g fat, 9 g saturated fat (limit saturated fat to 10 percent of total calories -- about 17 grams per day for most women -- and sodium intake to less than 2,300 milligrams), 0 mg cholesterol, 9 mg sodium, 6 g fiber
FOR MORE RECIPES, GO TO PAGE 3.
Pumpkin Bisque
40 MINUTES 4 SERVINGS (2 CUPS EACH) 210 CALORIES MUFA: PUMPKIN SEEDS
This elegant soup packs almost half a day's worth of fiber into 1 serving. A finishing drizzle of balsamic vinegar lends the perfect touch.
2 teaspoons olive oil
2 onions, chopped
1 large red bell pepper, chopped
1 potato, peeled and diced
1 tablespoon minced garlic
1 tablespoon oregano
4 cups reduced-sodium vegetable broth
1 can (15 ounces) pumpkin
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup chopped roasted unsalted pumpkin seeds
2 teaspoons balsamic vinegar
1. Heat the oil in a large pot or Dutch oven over medium-high heat. Add the onions, bell pepper, potato, garlic, and oregano. Cook, stirring occasionally, for 5 minutes or until the onion is softened. Add the broth, pumpkin, salt, and pepper. Simmer for 10 minutes or until the potato is
very tender.
2. Transfer the soup to a food processor fitted with a metal blade or a blender (in batches, if necessary). Process until smooth.
3. Return the soup to the pot. If necessary, add water to thin to desired consistency. Reheat if needed.
4. Ladle into 4 bowls and top each with 2 tablespoons of pumpkin seeds. Drizzle lightly with the balsamic vinegar.
NUTRITION PER SERVING
210 calories, 6 g protein, 36 g carbohydrates, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 451 mg sodium, 10 g fiber
Roasted Potatoes with Blue Cheese-Walnut "Butter"
45 MINUTES 4 SERVINGS 242 CALORIES MUFA: WALNUTS
Baby potatoes come in a variety of colors, including blue, yellow, and red, each one a good source of potassium and vitamin C. All are perfectly suited to becoming a tantalizing side dish when topped with this combination of blue cheese and walnuts.
1 pound thin-skinned baby potatoes, halved
1 1/2 teaspoons olive oil
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1/2 cup coarsely chopped walnuts
2 ounces crumbled blue cheese
2 scallions, thinly sliced
1. Preheat the oven to 425°F. Coat a 9" x 9" baking dish with cooking spray or line with parchment paper. Place the potatoes in the prepared dish and toss with the oil, pepper, and salt. Turn cut side down in the pan. Roast for 30 to 35 minutes or until very tender and lightly golden on the underside.
2. Meanwhile, put the walnuts in a small baking pan or skillet and place in the oven to toast for 6 to 8 minutes. Tip into a bowl and let cool. Add the blue cheese and scallions and crumble with your fingers.
3. When the potatoes are done, turn them over and sprinkle evenly with the walnut mixture. Bake for 5 minutes longer or until the cheese is melted.
NUTRITION PER SERVING
242 calories, 8 g protein, 21 g carbohydrates, 15 g fat, 4 g saturated fat (limit saturated fat to 10 percent of total calories -- about 17 grams per day for most women -- and sodium intake to less than 2,300 milligrams), 11 mg cholesterol, 279 mg sodium, 3 g fiber.