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• 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