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Flat Belly Workout

Watch Out! Food Frauds That Can Wreck Your Diet

Food Fraud: Caesar Salad

Some foods that we think are healthy can be sneaky little diet wreckers. University of Pittsburgh nutritionist Leslie Bonci, MPH, RD, shares a few of these "food frauds," starting with Caesar salad. Just a small bowl has 300-400 calories and 30 grams of fat, thanks to loads of dressing.

Fresh Smoothies

That "healthy" berry blend at a smoothie shop can have a whopping 80 grams of sugar, 350 calories or more, little protein, and often no fresh fruit. Fruit "concentrates" are often used instead of fresh fruit. And sorbet, ice cream, and sweeteners can make these no better than a milkshake.

Food Fraud: Energy Bars

Many of these are simply enhanced candy bars with more calories (up to 500) and a higher price tag. Their compact size also leaves many people unsatisfied. "Three bites and it's gone," says Bonci, who advises hungry athletes and dancers.

Food Fraud: Chicken Burrito

With healthy beans and no red meat, what's the problem? About 1,000 calories and plenty of saturated fat -- cheese, sour cream, and the fat in the jumbo flour tortilla all contribute. And when the burrito is as big as your forearm, the serving is just too big.

Food Fraud? A Sugar-Free Dilemma

Sugar-free foods sound like a no-brainer for weight loss. But a problem arises when we choose an artificially sweetened food or drink, then feel that we deserve a large order of fries or a jumbo dessert.  Upsizing the fries adds nearly 300 calories to your meal. If your calorie intake exceeds what you burn off, you'll still gain weight -- and you can't blame the sugar-free foods.

Food Fraud: Enhanced Water

Vitamins are commonly added to bottled water and advertised on the front label. But some brands also add sugar, taking water from zero calories to as much as 125. "Often the vitamins don't contribute much," Bonci says, "but the calories can contribute a lot."

Food Fraud: 2% Milk

Two percent milk sounds healthier than "whole" milk. But it still has more than half the saturated fat of whole milk. Here's what's in a cup of milk:

Whole Milk (3.25%) = 150 cal., 8g fat, 5g sat. fat
Reduced-fat (2%) = 130 cal., 5g fat, 3g sat. fat
Skim (nonfat) = 80 cal., 0g fat, 0g sat. fat

Food Fraud: 2% Milk Latte

It's tempting to choose "reduced-fat" milk in a latte and reward yourself with whipped cream on top. Sadly, this trade-off still adds up to 580 calories and 15 grams of saturated fat in a 20 ounce white chocolate mocha. That's worse than a quarter-pound burger with cheese.

Food Fraud: Breakfast Muffins

Muffins masquerade as a healthy choice for breakfast. They beat doughnuts, they're still mainly sugary little cakes of refined flour. One store-bought muffin can hit 500 calories with 11 teaspoons of sugar.

Food Fraud: Low-Fat Granola

The low-fat version of this crunchy cereal has only 10% fewer calories and is still full of sugar. Plus, the low-fat label can easily lead you to overeat. A study at Cornell University found that people ate 49% more granola when they thought it was low fat -- easily blowing past the measly 10% calorie savings.

Food Fraud: Low-Fat Yogurt

Too often this nutritional superstar — rich in protein and calcium — contains shocking amounts of added sugar. Some brands add 30 or more grams of fructose, sucrose, or other sweeteners. Compare plain to fruited yogurts to see the difference between naturally-occurring milk sugar and added sugar listed on the nutrition facts panel.

Food Fraud: Light Olive Oil

Anything labeled "light" is enticing when you're watching your weight. But often the food is not what you expect. Light olive oil, for instance, has the same calorie and fat content as other types -- it's just lighter in color and taste.

Food Fraud: Added Omega-3

Some yogurt, milk, eggs, cereal, and other foods boast of added omega-3. But most don't contain the kinds of omega-3 best known to help your heart -- EPA and DHA. Or there's only a smidgen -- about as much as in one bite of salmon. Instead, they contain ALA from vegetable sources. Vegetable sources of  omega-3 from ALA are not as potent or beneficial as DHA/EPA.

Food Fraud: Iced Tea

The antioxidants in iced tea don't make it a health food. Too much added sugar can turn a tall glass into a health hazard. A 20-ounce bottle can have more than 200 calories and 59 grams of sugar.

Food Fraud: Iceberg Lettuce

This popular lettuce is big on crunch but a big "zero" when it comes to vitamins and flavor. And its boring taste leads many people to overdo it on the dressing and toppings.

Food Fraud: Banana Chips

Deep-fried bananas are probably not what the doctor envisioned when she told you to eat more fruits and veggies. These don't look greasy, but just one ounce has 145 calories, 9 grams of fat, and 8 grams of saturated fat -- about the same as a fast food hamburger.

7 Tips to a Flat Stomach in 7 Days!

1. drink water before and after every meal

2. do ab exercises everyday

3. don't eat 3 or 4 hours before bed time

4. wear tight clothes (not tight pants)

5. avoid sugar, wheat, and whites

6. don't eat anything bigger than a battle fist

7. liquid diets (try eating nothing but liquids for 1 day, soups, coffees, protein milks, smoothies, etc.)

3)The Fast Food Diet

The Fast Food Diet: What it is

If you love quick meals at fast-food restaurants and are looking for an easy weight loss plan, The Fast Food Diet may be for you.

It might sound like a gimmick, but author and cardiologist Stephen Sinatra, MD, thinks you can lose weight easily on The Fast Food Diet -- if you choose menu items carefully and exercise regularly.

Essentially, The Fast Food Diet is a six-week guide for making the healthiest selections from virtually every major fast-food restaurant menu, for breakfast, lunch, dinner, or snacks. The book also includes tips for choosing healthy foods from mall food courts, sit-down restaurants, airports, and convenience stores.

It's a no-nonsense approach aimed at busy moms, drive-through addicts, and anyone else who loves the convenience and taste of fast food but wants to eat healthier or lose weight.

Naturally, Sinatra would prefer his patients, and the 80 million other people who eat at fast-food restaurants each day, to enjoy a healthy diet loaded with fruits, vegetables, whole grains, low-fat dairy and lean meats. But he realizes that is unrealistic for many people.

"People love fast food because it tastes good and is reasonably priced, and no matter what professionals say, they are going to continue to eat there," says Sinatra. "So why not help them make healthier food choices?" If we empower people to make wiser food choices, it is a step in the right direction toward improved health and weight loss."

The Fast Food Diet: What You Can Eat

Dieters can enjoy grilled chicken sandwiches, chili, baked potatoes, fruit parfaits, and even junior burgers on The Fast Food Diet. But don't think for a minute that french fries or sodas sweetened with high-fructose corn syrup are part of the plan. In fact, if you followThe Fast Food Diet plan, you won't get many unhealthy trans fats -- fried foods are not allowed.

But you may not miss them. Sinatra offers suggestions for healthier substitutions for fast-food favorites, along with easy tips for reducing fat and calories while still enjoying a diet primarily from fast-food restaurants.

For example, choose vinaigrette salad dressing instead of ranch for a savings of 130 calories. (Use less of the dressing and you save even more calories.) Order seltzer with lemon instead of a sweet soda, and you save 310 calories. Forget mayonnaise and special sauces, and you can save up to 170 calories per sandwich.

The Fast Food Diet also includes some simple recipes for nutritious meals that can be prepared in 15 minutes or less, as incentives for busy folks to eat at home rather than hitting the drive-through.

The Fast Food Diet: How It Works

The plan is as simple as following the recommended food and beverage choices (totaling about 1,500 calories daily), and walking a mile a day.

The Fast Food Diet: How It Works continued...

"Shave 250 calories per day from your food intake and walk a mile, and the result is a deficit of 500 calories daily or about a pound of weight loss in a week. What could be easier than that?" says Sinatra.

If you consistently follow his plan, you could drop around 50 pounds in a year.

And you won't be hungry, according to the author. By making smart choices, dieters can have their cake and eat it, too.

"Substitute a grilled chicken sandwich on a whole-grain roll, topped with lettuce and tomato, without the mayo, and you have a satisfying sandwich with fewer calories than the super burger," says Sinatra.

The Fast Food Diet: What the Experts Say

"Never say fast food is off-limits on a diet, because if you are very selective and careful about portions, foods from these restaurants can fit on a weight loss plan," says Leslie Bonci, MS, RD.

She says The Fast Food Diet plan is realistic because too many people just don't have time for food preparation. It also addresses regular physical activity, an essential piece of the puzzle for weight loss.

However, she adds: "I think the title is a bit misleading because his plan does not include all fast food, and some people might think they can continue to eat whatever they want."

The truth is that it's difficult to meet the recommendations of the U.S. Department of Agriculture's 2005 Dietary Guidelines when you eat all your meals at fast food-restaurants.

So Bonci suggests using The Fast Food Diet as a guide to making the best choices when you eat at fast-food restaurants, while always striving to eat more fruits, vegetables, salads, and whole grains. And to make sure you're getting all the nutrients you need each day, include a few home-cooked meals each week.

"When you prepare meals at home, you know exactly what ingredients are in your meals, and can control calories and fat and increase fruits, vegetables, add fiber and whole grains much more easily," says Bonci.

Bonci also reminds dieters that cutting back on sweetened beverages is an important part of the equation. 

"There are so many empty calories in sweetened drinks and sodas that if dieters cut back on these beverages alone, they could easily trim calories for successful weight loss," she adds.

The Fast Food Diet: Food for Thought

It might be hard to imagine losing weight on a diet chock-full of fast food. But look at Jared, star of the Subway commercials and a role model for fast-food weight loss.

For best results, use The Fast Food Diet plan to make the best choices at fast-food restaurants, and supplement with healthy meals at home. 

Says Bonci: "The secret to making any diet work is sticking with it and making compromises that will add up to weight loss. Use this guide to navigate the choices at fast food restaurants, be very selective, and it will trim calories." 

Need some incentive? Keep in mind that not only will weight loss make you feel better about how you look, but, more importantly, can improve your health by reducing the risk of cardiovascular disease, type 2 diabetes, certain forms of cancer, and other chronic diseases.

2)The Morning Banana Diet

The Morning Banana Diet: What It Is

 Ever since former opera singer Kumiko Mori announced she had lost 15 pounds on the "Morning Banana" diet, there has been a shortage of bananas in Japan, according to The Japan Times online. Billed as the fastest and easiest weight loss diet, the Morning Banana diet has taken Japan by storm.

 The Morning Banana diet was developed by Hitoshi Watanabe, who studied preventive medicine in Tokyo, and his pharmacist wife, Sumiko. The diet has since gained popularity by word of mouth, web sites, TV shows, magazine articles, and a book written by the Watanabes.

 All this goes to show that dieting is an international obsession, not just an American one. But could weight loss really be as simple as eating bananas?

The Morning Banana Diet: What You Can Eat

The Morning Banana Diet is a super simple plan. For breakfast, you have only bananas and room-temperature water. Then, you can eat whatever you like for lunch, dinner, and snacks, as long as you don't eat after 8 p.m. The only restrictions: No ice cream, dairy products, alcohol, or dessert after dinner, and the only beverage you may have with meals is room-temperature water. One sweet snack is allowed midafternoon.

One of the most popular aspects of the plan is the lack of emphasis on exercise. Dieters are advised to do it only if they want to, and even then, it should be done in a manner that is the least stressful.

The Morning Banana Diet: How It Works

Different versions of the Morning Banana Diet tout varying explanations of exactly how bananas work to promote weight loss. One theory suggests that certain enzymes in bananas speed up digestion and elimination, causing rapid weight loss. However, the human body already contains all the enzymes needed for digestion. It's true that foods with fiber (and bananas have some) can go through the digestive system more quickly and may not be completely absorbed, thus saving a few calories. But the calorie savings are certainly not enough to revolutionize the weight loss industry.

Another theory centers on resistant starch, a type of fiber that is supposed to promote fullness and increase fat burning. Resistant starch is found naturally in carbohydrate foods such as green bananas, potatoes, grains, and beans -- but only when you eat them cold. It resists digestion in the small intestine, where most digestion occurs, and gets passed along to the large bowel.

Studies show that the indigestible fiber may block the conversion of some carbs, but even so, bananas contain only a small amount of fiber and resistant starch. Bananas have 2-4 grams of fiber; to be considered a "good" source, a food must have 3.5-4.9 grams of fiber per serving.

Bananas, along with most fruits have long been a part of healthy diets and weight loss plans. But while they are nutritious, they do not have special weight loss properties.

Reference: Zelman, MPH, RD and the WebMD Weight Loss Clinic, The morning banana diet 

1)The Big Breakfast Diet

The Big Breakfast Diet: What It Is

 

 You've heard it before: Eat breakfast like a king, lunch like a prince, and dinner like a pauper.  That's the basis of The Big Breakfast Diet; it's Sunday breakfast every day.    

 The Big Breakfast Diet is all about when you eat, not what you eat. The diet is described in the book called The Big Breakfast Diet, by Daniela Jakubowicz, MD. Jakubowicz says that eating a 610- to 850-calorie breakfast before 9 a.m. fires up your metabolism by taking advantage of your body's circadian rhythms. These rhythms influence hormones, how your body uses carbohydrates and proteins for fuel, and how efficiently it burns body fat, she says.

 On The Big Breakfast Diet, you can eat any foods you want. Ice cream, pizza, donuts -- all are fine for breakfast as long as you eat them along with foods rich in protein and fiber. Follow the plan, Jakubowicz says, and you can lose up to 25 pounds in 30 days.

"When you eat the right foods at the right time, you accelerate your metabolism, satisfy your cravings before they ever occur, and the result: you lose weight," says Jakubowicz. 

 On the basic, "turbocharged" plan, dieters are allotted about 600 calories for breakfast and another 600 calories divided between lunch and dinner. "Relaxed" and vegetarian options are also outlined in the book.

 

The Big Breakfast Diet: What You Can Eat

 Each day begins with a breakfast that many people will struggle to prepare, consume, and take the time to sit down and eat. And it's not any big breakfast that will keep you feeling full all day. Eating the right combination of protein, carbohydrates, and sweets is important, according to the book. 

 How does this sample breakfast sound for a start to the day?

• Country-style scrambled eggs made up of 3 egg whites, 2 ounces cheese,  2 ounces ham, and veggies
• Half an English muffin with cream cheese
• Cereal with 8 ounces of milk
• Strawberry smoothie
• A chocolate fudge brownie

 Here's how the turbocharged plan breaks down each day:

• Breakfast: 7 servings of protein (including 2 servings of dairy), 2 servings of carbohydrates, 2 servings of fat and 1 sweet.
• Lunch: 3 servings protein, 3 servings low-calorie vegetables, 2 servings starchy/sweeter vegetables, 1 serving fruit.
• Dinner: 0-3 servings of protein, unlimited low-calorie vegetables, 2 servings starchy/sweeter vegetables, 2 servings fruit.

 Jakubowicz says protein is the mainstay of the plan because of its well-known ability to provide satiety and feeling of fullness. Carbohydrates are also essential in the morning meal, she says. That's because when consumed before 9 a.m. they are processed differently by the body, increasing energy instead of being stored as fat, she says.

 The diet includes a daily sweet at breakfast to fend off cravings before they have a chance to derail your diet. Sample sweets include 8 animal crackers, a 2-inch-square brownie, 6 chocolate kisses, 3 gingersnaps, 14 jelly beans, or 1/4 cup sherbet.

The Big Breakfast Diet: How It Works

 You start eating breakfast within 15 minutes of rolling out of bed, and no later than 9 a.m. (or 10 a.m. in fall and winter).  Eat lunch by 2 p.m. (3 p.m. in fall and winter), and dinner a few hours later. 

 And what if you're not hungry in the morning? Within a few weeks of following the plan, you will adjust, Jakubowicz says.

 Eating more in the morning can keep you full for up to 14 hours and thus help you eat less throughout the day, says Jakubowicz. But you still need to eat lunch and dinner to avoid a hunger crash later in the day. 

 If the turbocharged plan contains too few calories to suit you, you can go on the relaxed plan, which allows you a whopping 3,000 calories at breakfast.  According to Jakubowicz, there's no such thing as eating too much for breakfast as long as you're finished by 9 a.m. The relaxed plan also allows for a little more fat at both lunch and dinner.

The Big Breakfast Diet: What the Experts Say

 Breakfast really is the most important meal of the day, experts say, but it does not necessarily need to be eaten by a certain time -- nor does it need to contain half your daily calories.

 "It helps you get your day off to a great start so you can manage your calorie intake better, but there is nothing special about eating before 9 or 10 a.m. or eating 600 calories at breakfast," says Joan Salge Blake, RD, a spokeswoman for the American Dietetic Association.

 People who eat a healthy breakfast each day have greater control over their daily calorie intake, and studies have shown that they tend to have lower body weights, Blake says. Skipping breakfast, on the other hand, is associated with higher body weights and an increased risk of obesity.

 But at the end of the day, the total number of calories consumed is what matters most for weight control, Blake says.

 She also says more research is needed into the role of hormonal rhythms in weight control.

 However, she adds, "There is no downside to eating a nutritious breakfast, especially one that contains lean or low-fat protein, whole grains, a little healthy fat, fruits, and vegetables because the fiber, water, and protein will fill you up before it fills you out."

by Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. 

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Kendra Wilkinson tells us her tips on staying slim and finding time to workout.