0 DIET

Abs Diet

 By Maureen Callahan, MS, RD

What's sexier than a guy with a rock hard six-pack and a sleek physique? Not much -- and this six-week plan shows men (and significant others) how to build muscle to burn excess body fat.
"The heavy emphasis on sex and sexuality as reasons for weight loss is a little unusual, but then again this book is definitely targeted to the testosterone crowd."

• Dieters eat three main meals and three snacks a day.
• Meals incorporate twelve power foods, including almonds, beans and reduced fat dairy products.
• The fitness plan teaches strength training and aerobic exercises for the gym or at home.

Judging by the muscle-bound, shirtless guy featured on nearly every cover, Men’s Health magazine clearly places a premium on washboard abs. So it’s no surprise that the magazine’s editor-in-chief, David Zinczenko, has based his new weight-loss book on the idea of a flat “six-pack.” His book, ‘The Abs Diet: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life’ (Rodale, 2004), targets the core readership of Men’s Health. The six-week plan calls for dieters to eat from a special list of 12 food categories and to follow an exercise regimen that builds muscle, including those in the abdomen. It’s this extra muscle that speeds up metabolism and helps melt fat away.
According to the author, lean and muscular abs mean greater sex appeal. To get those ideal abs, dieters must focus on building muscle and eating protein, two strategies that will make the body burn more calories. The book’s sexy stomach pitch also includes a message about health. Not only do leaner abs and less belly fat look better, but they can also help prevent chronic illnesses like diabetes and heart disease.
Plan on six meals a day. Dieters include two or three of the 12 power foods at each of the three main meals and one or two power foods as part of each of three smaller snacks. 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, for the most part, light and lean. 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.

 

• Eating out: Not difficult. There are a lot of options on the power-food lists. And dieters eat one “free” meal of their choice each week.
• Alcohol: Alcohol makes “you eat more and burn less,” so it’s definitely taboo while dieting. Two or three drinks a week are OK after you’ve lost the weight.
• Caffeine: Not mentioned. However, the book does offer advice to “drink more tea” since research suggests it may benefit the heart.
• Vegetarian: Probably. Dieters won’t find meatless menus, but the list of power foods is loaded with veggie options. You can also substitute beans and legumes for meat.
• Expense: Average. Protein powder (found in many supermarkets and vitamin shops) won’t be cheap, but the rest of the shopping list features everyday foods.
• Professional Counselors: No.
• Interaction With Other Dieters: Not a chance. This book doesn’t enter into touchy-feely territory.
• Length of Diet: Six weeks. Dieters who need to lose more weight simply repeat the six-week program until the pounds come off.
• Activity Recommendations: Plenty. One chapter is devoted solely to working the abs. Another gives strength training and aerobic exercises you can do at the gym or at home.
• Teaches Behavior Skills: Not much. The focus is on building muscle through diet and exercise.

Forget counting calories. Instead, focus on 12 power-food groups. To help you remember them, Zincezenko uses the acronym ABS DIET POWER: “A” is for almonds and other nuts, “B” is for beans and legumes, “S” is for spinach and other green vegetables, and so on. Dieters pick from power-food lists and learn to avoid fatty foods and unhealthy trans fats. One “E” stands for extra protein, in the form of whey powder. Because whey has very few calories and a high level of good quality protein, Zinczenko claims it will help dieters build more muscle and burn more fat.
Maureen Callahan, MS, RD, is a frequent contributor to Health, Cooking Light, and Real Simple. She is a recipient of the James Beard Award for her diet and nutrition reporting.