Flat Belly Cookbook for Dummies
Authors: Erin Palinski-Wade, RD, CDE; Tara Gidus, MS, RD, CSSD; Kristina LaRue, RD
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Flat Belly Cookbook for Dummies (Wiley, 2014) offers tips for shedding belly fat, simple and fast recipes, enjoying healthy foods without sacrificing flavor. If you’re trying to lose weight, especially in the midsection this book is for you. Say goodbye to fad diets and cookie cutter approaches to weight loss, this book helps you individualize your weight loss plan. Learn to decode food labels, plan your meals, eat more to lose more, identify belly-fat fighting nutrients, and find more than 100 mouthwatering recipes that will satisfy all your cravings.
Added bonus: The recipes in the book are belly-friendly and made with the whole family in mind, all taste buds will appreciate your dinner menu, even the pickiest of eaters—think green bean fries, mini spinach cheese burger pizzas, and nutella crepes! You won’t feel like you’re following a diet when you’re cooking and eating these recipes. We also offer practical tips on how to get a meal on the table fast and tools for how to pack a successful brown bag lunch, including recipes that travel well like Special food preferences or allergies? No problem, this book is packed with vegan and vegetarian meals like tofu scramble, vegetable paella, and pumpkin enchiladas!
Table of Contents
Chapter 1: Wrapping Your Mind around Belly Fat
- What Belly Fat Is
- Why Belly Fat Happens
- What Belly Fat Means for Your Health
- Belly Fat and You
- Assessing your body mass index
- Interpreting your body measurements
- Determining your risk
Chapter 2: Introducing the Belly Fat Burning Lifestyle
- Belly Burning Basic: The Mechanics of Diet
- Reducing insulin response and stress hormones
- Regulating blood sugar
- Principles of Diet
- Eating more to lose more
- Timing your meals
- Finding the best nutrients for a flat belly
- Realizing that it’s a lifestyle, not another diet
- Living the Flat Belly Lifestyle
- Committing yourself to change
- Taking the first steps to a flatter belly
- Managing stress
- Getting support for your lifestyle changes
- Getting your family on the flat belly wagon
- Behaving with friends
- Improving body image
Chapter 3: Identifying Belly Blasting Superfood
- Noticing Nutrients That Burn Belly Fat
- The power of protein
- How eating fat can reduce belly fat
- The role of whole grains in fighting belly fat
- The link between dairy and belly fat
- Fruits for a Flat Belly
- Veggies That Slim the Waistline
- Drinking Your Way to a Flatter Stomach
- Belly Bloaters to Avoid
Chapter 4: The Belly Fat Diet Plans
- Noticing Nutrients That Burn Belly Fat
- The power of protein
- How eating fat can reduce belly fat
- The role of whole grains in fighting belly fat
- The link between dairy and belly fat
- Fruits for a Flat Belly
- Veggies That Slim the Waistline
- Drinking Your Way to a Flatter Stomach
- Belly Bloaters to Avoid
Chapter 5: Stocking Your Belly-Blasting Kitchen
- Converting to a Flat Belly with the Right Foods
- Reading Food Labels
- Interpreting the Nutrition Facts Panel
- Making sense of the ingredients list
- Creating a Flat Belly Kitchen
- Re-stocking your fridge and freezer Shopping for belly-friendly foods
- Making your list
- Navigating the store
- The best belly fighting foods for your kitchen
- Cooking for a Flat Belly
- The tools you need
- Tried-and-true techniques
- Staying on Course
- Eating out
PART II: Belly-Blasting Main Courses
- Chapter 6: Breakfast
- Chapter 7: Brown-Bag Lunches
- Chapter 8: Meat, Poultry, and Seafood
- Chapter 9: Comfort Foods
PART III: Belly-Burning Starters, Sides, Desserts, and More
- Chapter 10: Soups and Salads
- Chapter 11: Side Dishes
- Chapter 12: Desserts and Snacks
- Chapter 13: Beverages, Cocktails, and Smoothies
PART IV: Flat Belly Recipes for Special Situations
- Chapter 14: Vegetarian and Vegan Meals
- Chapter 15: Saving Time with Slow-Cook Meals
- Chapter 16: Kid-Friendly Meals
PART V: The Part of Tens 2
- Chapter 17: Ten Belly-Flattening Spices and Seasonings
- Chapter 18: Ten Time-Saving Kitchen Gadgets
- Chapter 19: Ten Bloating Foods to Avoid Online
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