CHAPTER 3
The World’s Greatest 4-Week Diet and Exercise Plan
THE NEW WEIGHT LOSS RULES THAT WORK.
The fix to all of your dieting woes can be solved in three words: Stop counting calories. That was the message of a 20-year study on weight loss conducted at the Harvard School of Public Health. The researchers concluded that dieters who only focused on how much they ate—rather than the types of foods they consumed—were more likely to fail at losing weight.
The reason: Counting calories isn’t sustainable and causes stress, which increases the likelihood of long-term failure. That’s not to say that counting calories doesn’t work. It does. In fact, it’s so effective that a Kansas State University professor proved that by counting calories, he could eat a diet consisting of Twinkies and chips and still lose 27 pounds—in just 2 months! (Take that, Slim-Fast!)
The experiment showed that how much food you consume is still the most important factor in the weight loss equation. It also proved that any food—if you can call Twinkies food—can be part of a weight loss plan. And while the empty-calorie diet might leave you feeling full, it won’t help you live longer or improve your skin, hair, or nails (see “The Truth about Processed Foods”). Your goal isn’t to minimize how much food you eat. It’s to make sure you’re filling your body with quality foods that will help you lose weight.
Even though the numbers game works, it’s not something that easily fits in to your lifestyle. You don’t need scientists at Harvard to tell you that counting calories is more annoying than Joan Rivers. And we know that studying nutrition labels and carrying a scale to every meal isn’t exactly great for your social life. Knowing what to eat should be simple and shouldn’t create any stress. So, we devised a series of simple rules that offer all the benefits of counting calories—without the math!
If you want to experience success like never before, all you have to do is make these four simple rules your mantra. They’re specifically created to blast fat, let you enjoy food without the guilt, and help you look and feel younger than ever. Say them out loud a few times. Learn them by heart. They are the “Lessons of the Lean.” And pretty soon they’ll become as much a part of your daily routine as checking out your hot new reflection in the mirror!
“I will not be afraid of lifting weights!”
When it comes to weight loss, you can’t out-exercise a bad diet. But when you combine the best workout strategies with good eating habits, you can transform your body in ways you never thought imaginable. Since the beginning of time, cardio has been touted as the best way for women to strip away pounds. The weight room was for only guys (and for women who look like Russian powerlifters). Problem is, while running on the treadmill might burn a lot of calories, it’s not the most efficient way to burn fat. If your goal is to tighten your tummy and firm up your legs and tush, fat loss—not just the number on the scale—is what really matters. And for maximum fat loss, lifting weights is the only way to go.
Need proof? Scientists at the University of Connecticut found that dieters who lifted weights lost nearly 40 percent more fat than those who did traditional cardio, even though the total amount of exercise time was the same. Here’s why: Weight training keeps your internal furnace burning for days after you complete your last rep. According to the National Center of Health Statistics, just three sessions a week of strength training can reduce your body fat by 3 percent in just 10 weeks—even if you don’t change anything in your diet. It might not seem like much, but that can translate to 3 inches off your hips and waist. What’s more, your new muscle will literally transform your body into a fat-burning furnace. A study inMedicine & Science in Sports & Exercise found that after 6 months of lifting weights—just 3 days a week—the participants boosted their metabolism by 7 percent.
To really understand the body-transforming impact of weight training, consider this groundbreaking study in the Journal of Strength and Conditioning Research. Researchers found that women who completed strength training programs—like the one you’ll find in this book—burned an average of 100 more calories in the 24 hours after their workout than they did when they hadn’t lifted weights. At three sessions a week, that’s 15,600 calories a year, or more than 4 pounds of fat—without having to move a muscle. (It doesn’t even count the hundreds of calories you scorch during your exercise routine.) That means you’re losing weight just sitting around doing nothing! That’s something that even the longest run or most restrictive diet can’t offer.
Of course, that should be reason enough to pick up a dumbbell. But the benefits of weight training are even sweeter: Not only do you have to work out fewer times per week (we’ll recommend a minimum of three times), you also have shorter sessions. That’s because intensity is much more important than duration for eliminating fat. So you can spend a fraction of the time in the gym and still kiss your tummy good-bye. In fact, 8 to 12 minutes of intense intervals can burn as many calories as 25 to 30 minutes of constant moderate exertion exercise. Don’t be surprised when you abandon the cardio machines, pick up a few dumbbells, and suddenly find yourself sexier than ever.
These facts are simple, so you might be wondering why cardio has remained so popular. The reason is that the gym is filled with liars. You know them better as the treadmill, elliptical, and stairclimber. While these machines are great forms of exercise, they make you feel like you’re working harder than you are. Canadian researchers discovered that cardio machines can significantly overestimate your caloric burn—sometimes by hundreds of calories.
Right now, you might be thinking, “Why run?” If you enjoy it, that’s reason enough. Traditional cardio is still good for your body and your heart, and it does burn calories. So if you have time, you can make it a part of your workout routine. In fact, we recommend it! (Of course, if you’re training for a marathon or are active in sports, your plan will require more cardio than others.) But if you’re tight on time (and we know you are), and you want the most bang for your workout buck, then weight training should always be your priority. Think of your exercise as a prioritized list: As long as weight training is at the top and always crossed off, you’ll be one step closer to your new body.
We recommend that you lift weights 3 days a week, which will work your muscles, stoke your metabolism, and give you the body you want faster than ever. Researchers at Ball State University compared participants who performed cardio to those who used resistance training as their primary form of exercise. While both groups lost the same amount of weight, the group that lifted weights burned nearly 5 pounds more fat than the aerobic group. Why? Because the group that used weights burned almost pure fat, while the cardio group was losing lean muscle. Your workout will be structured the same way. In just 30 to 45 minutes per workout, you’ll unlock the secret to a long, lean body.
“I will make green my new favorite color.”
Here’s a rule you probably never thought you’d hear suggested in a diet plan: Eat as much as you want! But that’s exactly what we want you to do with vegetables. Whether you prefer spinach, peppers, asparagus, or exotic offerings like bok choy and kale, pack your plate high with as many colors and varieties as you like. Vegetables are packed with so many supernutrients that they have been linked to almost every health benefit imaginable—heart health, cancer prevention, a boost in mood and energy, even revving up your sex life!
But the biggest benefit is weight loss. A study in the American Journal of Clinical Nutrition found that women who included veggies in every meal were able to eat 25 percent more food but lose an additional 3.5 pounds. How? Vegetables rev your fat burn and keep you more satisfied, so you’re less likely to overeat. (And they have fewer calories.)
What’s more, a 20-year review of dietary behavior by the New England Journal of Medicine found that people who added just one serving of veggies daily made a positive impact on weight loss. And Penn State researchers found that when participants made sure to include vegetables in every meal, the study participants cut their caloric intake by 11 percent and lost more weight. Need more proof? You’ll experience it yourself in The World’s Greatest Flat Belly Plan. So enjoy, and if possible, we recommend that you eat your vegetables at the beginning of each meal for the biggest effect. Just choose your favorite vegetables from The Lean Guide to Eating, and you’ll lose more weight and never feel hungry again.
“I will become best friends with protein.”
When it comes to a thinner waist, protein is your BFF. When you consider that Johns Hopkins University linked a high-protein diet to lower blood pressure, better cholesterol levels, improved trigly- cerides, and the prevention of diabetes, obesity, and osteoporosis, it’s no wonder we’re in favor of protein. But if you’re like most women, you’re not doing a good enough job using this crucial weight loss tool. According to the U.S. Department of Agriculture, more than a third of women between the ages of 20 and 40 don’t get enough protein in their diet.
This is why you’ll want to include at least a little bit of protein in every meal and snack. Focusing on protein fights off hunger and makes your stomach unlikely to bulge since protein is less likely to be stored as fat. That’s because protein is harder to digest, so you burn more calories just eating the food. This process also helps ensure you eat less. Women who made sure their diet was at least 30 percent protein ate almost 450 calories less per day and lost 11 pounds more than those who ate less protein, according to a study published in Nutrition & Metabolism.
So whether it’s fish, eggs, Greek yogurt, your favorite soy product, or cheese, you’ll be eating a constant source of nature’s ultimate abs superfood. Need more convincing? British researchers found that emphasizing protein in each meal leaves you feeling fuller, accelerates fat loss, and spares your muscle mass, which is key to shedding pounds and revealing your hottest, most sculpted shape ever.
“I will trade empty calories for real carbs.”
If there’s one food group you should avoid on this plan, it’s sugar. But why must it taste so good? Your fix: Eat more fruit. Fruit—nature’s sweet reward—provides plenty of carbs for energy, but has less impact on your blood sugar than processed sweets and other carbohydrates. This is crucial to help you avoid the cravings and binges that occurs when your blood sugar rises quickly and then crashes. Ideally, the majority of your carbs will come from fruits. That doesn’t mean you won’t have grains, beans, or other carbohydrate sources and the occasional treat, but they will be a secondary source. Limit yourself to just a couple servings daily of sugars and processed carbohydrate sources, and consume the rest of your carbs from fresh produce. You’ll soon find you don’t even miss your old sugary snacks!
Science shows that it’s not how often you eat but what you eat that makes the biggest difference. And as long as you’re fueling up with the right foods, your metabolism doesn’t know the difference between three meals or six in a day. The best plan of attack is to find what works for you. If you want six meals one day and three the next, go for it! As long as your choices are in line with the Lessons of the Lean, eat as frequently— or infrequently—as you’d like.
In this plan, you’ll eat three main meals per day (breakfast, lunch, dinner) plus additional snacks. You can eat the snacks as separate meals, or you can add them to any of the main eating times to create a bigger meal. Finally—a diet where you are in control!
BREAKFAST
Breakfast is designed to get you started off on the right food. That means a plentiful offering of dairy options like yogurt or milk, protein from eggs or a protein smoothie, and your choice of grains or fruit.
LUNCH
The foundation of lunch is a source of lean protein like chicken or tuna. Combine that with your favorite vegetables or a side salad to help you power through your afternoon.
DINNER
Your evening meal is packed with more protein, but this time you can go for something a little fattier, like steak, salmon, or trout. These fats will help you stay full. Once again, pile your plate high with veggies, such as grilled zucchini, asparagus, and squash, or sauté some spinach and broccoli.
SNACKS
This is where the fun begins and you really take control of your daily menu. Remember, snacks can be eaten separately at any point in the day, or they can be added to any meal. Each day, add healthy fats like nuts, a small source of protein such as deli meat, a piece of fruit, or some grains such as a bowl of cereal.
The Truth about Processed Foods
Stop us if this sounds familiar: “All calories are equal, so it doesn’t matter what I eat.”
It’s a mantra that’s older than Betty White, and it’s a diet fallacy that causes nutritionists to lose their minds.
Processed foods (like cakes and cookies) that are high in refined carbohydrates and sugars can make you crave more food. As a result, you listen to your body’s “need” (even if you’re not really hungry) and continue to eat more at your current meal—and the next, say Syracuse University researchers. It’s dietary double jeopardy: You eat more than you need, and you don’t receive any nutritional benefit.
This is why fruits and vegetables need to make up the majority of your carbohydrates. They actually do what food is supposed to—leave you satisfied. These natural sugars don’t play tricks on your mind or your body, and as a result you’ll be able to eat to your heart’s content without any guilt or the fat to show for it.
Like anything in life, moderation is the key to finding balance. “You don’t need to completely remove processed foods from your diet, but keep them to a maximum of 10 to 15 percent of your daily calories,” says nutritionist Alan Aragon, MS. When you eat more than that, you risk creating a diet that doesn’t provide you with the vitamins, minerals, and nutrients your body needs. While it might not seem that important, research has found that a diet high in processed foods increases your risk for cardiovascular diseases and metabolic syndrome, says Aragon. Not to mention extra flab around your waist!
What’s more, eating processed foods actually slows down your metabolism, which is why you want to follow our suggested guidelines. Researchers from Pomona College found that meals consisting of processed foods burn significantly fewer calories than a less processed meal. In fact, a 20-year review conducted by the New England Journal of Medicine unlocked the reason why so many people gain weight: processed foods. The researchers found that processed foods—like potato chips, cookies, and french fries—cause people to gain up to 17 pounds over a 20-year span. If your plan is to eat, drink, and still shrink, then replacing the processed snacks in your diet can be the small change that finally helps you have flat, toned abs.
Follow this eating plan, which incorporates all of the Lessons of the Lean and the foods you need to fill up and slim down.
Meal 1
• 1 cup plain Greek yogurt
• ½ cup blueberries
• ¼ cup granola
Meal 2
• 4–6 ounces sesame-crusted ahi tuna served over a bed of mixed greens, drizzled with balsamic vinaigrette
Meal 3
• 4 ounces Cajun-rubbed top sirloin with grilled zucchini, onion, and steamed spinach
Snacks
• Banana and peanut butter on 1 slice whole grain bread
WEEK 1: Tuesday
Meal 1
• Strawberry-Banana Protein Smoothie
Meal 2
• 6 ounces baked salmon with peach-mango salsa
• 1 cup sliced cantaloupe
• Spinach salad
Meal 3
• 4 ounces grilled chicken breast, cooked in olive oil, topped with ½ avocado
• Side of grilled asparagus and squash
• Snacks
• 1 apple
• 2 hard-cooked eggs
WEEK 1: Wednesday
Meal 1
• Mexican scrambled eggs
(3 eggs, chopped tomatoes, onions, spinach, bell peppers, ½ cup shredded cheese, ¼ cup salsa)
• 1 orange
Meal 2
• ½ cup shirataki noodles with 4 ounces ground turkey, roasted spinach, and mushrooms
Meal 3
• Kebabs with 2 ounces shrimp, 4 ounces chicken, onion, and red and green bell peppers
• Kale and ¼ avocado salad
Snacks
• 1 cup cottage cheese
• Handful of almonds
WEEK 1: Thursday
Meal 1
• 1 slice whole grain toast
• 1 tablespoon almond butter
• 1 cup 1% milk
Meal 2
• 4 ounces grilled chicken with arugula, baby spinach, walnuts, cucumbers, mint leaves, and mandarin oranges
Meal 3
• 4–6 ounces grass-fed burger
(less than 10 percent fat) with sautéed bell peppers, onions, and mushrooms
Snacks
• 3 strips turkey jerky
• 1 stick mozzarella cheese
• 10 crackers
WEEK 1: Friday
Meal 1
• Egg and cheese sandwich
(2 eggs scrambled, melt 1 slice of cheese, and place onto toasted English muffin)
Meal 2
• 4–6 ounces tuna steak marinated in 2 tablespoons soy sauce, 2 teaspoons wasabi, and 1 tablespoon rice wine vinegar
• Side salad with mixed greens, broccoli, and bell peppers
Meal 3
• Turkey chili
(6 ounces lean ground turkey, diced tomatoes, black beans, corn, dried chili mix, ground flaxseed, ¼ cup water)
Snacks
• 1 cup vanilla Greek yogurt
• 1 handful walnuts
• 1 apple
WEEK 1: Saturday
Meal 1
• Strawberry protein pancakes
(Mix 1 scoop vanilla protein powder with 1 egg, ½ cup milk, ½ cup oats, 1 teaspoon salt, 1 teaspoon baking powder. Blend and pour on a griddle. Slice up 1 cup of strawberries and place atop the pancakes after removing them from the griddle.)
Meal 2
• Tuna melt sandwich
(1 can tuna, 2 slices multigrain bread, ½ sliced avocado, 1 slice Cheddar cheese)
Meal 3
• 4–6 ounces grilled chicken and steak skewers, mixed with bell peppers, onions, and zucchini
Snacks
WEEK 1: Sunday
Meal 1
• Lox and bagel
(mini bagel, 3 ounces smoked salmon, 2 tablespoons cream cheese)
• Grapefruit
Meal 2
• 4 ounces seared trout topped with herbs and drizzled with olive oil
• Side of steamed broccoli
Meal 3
• 4 ounces broiled salmon topped with lime, slow roasted Roma tomatoes, and Broccolini
• Spinach and kale salad
Snacks
• 1 cup ice cream
• 1 cup mixed berries
Meal 1
• 2-egg omelet with spinach, mushrooms, onions, bell peppers, and Cheddar cheese
• 1 slice toast
• 1 tablespoon butter
Meal 2
• 4 ounces grilled chicken breasts marinated in 3 tablespoons teriyaki sauce and 1 tablespoon water
• Side of roasted butternut squash
Meal 3
• 6 ounces pork chops glazed with Dijon mustard
• Side of sweet potatoes and broccoli
Snacks
• 1 cup plain Greek yogurt with ½ cup blueberries and blackberries
WEEK 2: Tuesday
Meal 1
• 1 strip bacon and 2 fried eggs
• Grapefruit
Meal 2
• Chicken fajitas
(3 ounces sliced chicken breast, onion, green and red bell peppers, 1 jalapeño chile pepper, cilantro, cumin, 1 whole wheat tortilla)
Meal 3
• 4 ounces cedar plank salmon seasoned with salt and pepper, and drizzled with olive oil
• Side salad with cucumber, artichoke, broccoli, sprouts, and tomatoes
Snacks
WEEK 2: Wednesday
Meal 1
• Supercereal
(cereal of choice with more than 3 grams of fiber, topped with sliced bananas and 1 tablespoon flaxseed)
• 2 hard-cooked eggs
Meal 2
• 4 ounces grilled salmon with a spinach and arugula salad
Meal 3
• Turkey meatballs
(4 ounces extra-lean ground turkey, 1 clove garlic, 4 saltine crackers, ¼ onion, ¼ cup tomato sauce)
• Grilled bell peppers, butternut squash
Snacks
• 1 cup plain Greek yogurt
• ½ cantaloupe
• Handful of almonds
WEEK 2: Thursday
Meal 1
• ½ cup oatmeal, cinnamon, ¼ cup raisins
• 2 links chicken sausage
Meal 2
• Soba noodle chicken pad thai
(¼ cup soba noodles, 4 ounces chicken, peas, carrots, water chestnuts, and ¼ cup diced peanuts. Add a sauce of 2 teaspoons Sriracha and 2 tablespoons soy sauce when finished cooking.)
Meal 3
• 2 ounces calamari and 2 ounces shrimp grilled and served over sautéed Swiss chard and shallots
Snacks
• 1 kiwi
• 1 cup plain Greek yogurt
WEEK 2: Friday
Meal 1
• Breakfast burrito
(2 eggs scrambled, 1 whole grain tortilla, shredded mozzarella cheese, sliced tomato, onions, bell peppers, avocado)
Meal 2
• 4 ounces roasted halibut with ½ cup fava beans, yellow squash, and shallot sauce
Meal 3
• Spicy beef and chicken stir-fry
(2 ounces lean steak, 2 ounces chicken, spinach, bell peppers, onions, mushrooms, snap peas, bean sprouts, 2 tablespoons soy sauce, and as much Sriracha as desired)
Snacks
• Apple and 2 tablespoons peanut butter
• 1 cup milk
WEEK 2: Saturday
Meal 1
• Protein berry smoothie
(1 scoop vanilla protein powder, 6 ounces almond milk, strawberries, blueberries, blackberries, 1 tablespoon chia seeds, 1 cup spinach, 4 ice cues. Blend and serve.)
Meal 2
• Spinach wrap filled with 4 ounces sliced chicken breast, bell peppers, black olives, arugula, sun-dried tomatoes, feta cheese, and ¼ cup hummus
Meal 3
• Spaghetti squash with 2 ounces scallops and 2 ounces shrimp topped with ½ cup garlic-infused marinara)
• Side of steamed peas and carrots
Snacks
• 2 hard-cooked eggs
• 1 stick cheese
• 1 apple
WEEK 2: Sunday
Meal 1
• Mexican scrambled eggs
(3 eggs, chopped tomatoes, onions, spinach, bell peppers, ½ cup shredded cheese, ¼ cup salsa)
• 1 orange
Meal 2
• Tuna melt sandwich
(1 can tuna, 2 slices multigrain bread, ½ sliced avocado, 1 slice Cheddar cheese)
Meal 3
• 4 ounces Cajun-rubbed top sirloin with grilled zucchini, onion, and steamed spinach
Snacks
• 1 cup cottage cheese
• Handful of almonds
Meal 1
• Power protein oatmeal
(½ cup oatmeal, 1 scoop protein powder, 1 cup berries)
• 1 cup almond milk
Meal 2
• Wild salmon salad
(4 ounces wild salmon, arugula, romaine, cherry tomatoes, ¼ cup pecans, mandarin oranges)
Meal 3
• Chicken stir-fry
(6 ounces chicken, snow peas, spinach, scallions, mushrooms, chestnuts, ¼ cup peanuts)
• Serve over ½ cup brown rice
Snacks
• Handful of almonds
• 1 slice cheese
• 1 apple
WEEK 3: Tuesday
Meal 1
• Spicy omelet
(2 eggs, spinach, 2 mushrooms, 2 tablespoons Cheddar cheese, ½ cup salsa)
• 1 slice 100 percent whole wheat bread with 1 tablespoon low-sugar jelly
• 1 cup V8 juice
Meal 2
• Portobello and tofu kebabs mixed with onions and red, yellow, and green bell peppers
• Steamed kale and cauliflower
Meal 3
• 4 ounces broiled flank steak
• Mixed salad with baby spinach, carrots, cucumber, radish, and sprouts
Snacks
• Protein pudding
(1 tablespoon almond butter, 1 scoop protein powder, and 3 ounces almond milk; freeze for 1 hour and serve)
• 1 banana
WEEK 3: Wednesday
Meal 1
• Strawberry-Banana Protein Smoothie
Meal 2
• Chicken spinach Parmesan
(4 ounces chicken breast, 1 tablespoon Parmesan cheese, 1 clove garlic, ¼ cup marinara sauce, spinach)
• Side of ¼ cup quinoa
Meal 3
• 4 ounces grilled steak with chimichurri sauce
(1 tablespoon water, 2 tablespoons red wine vinegar, 2 minced cloves garlic, 1 teaspoon salt, ground red pepper, black pepper, olive oil)
Snacks
• 1½ cups grapes
• 1 slice mozzarella cheese
• 3 ounces ham, sliced
WEEK 3: Thursday
Meal 1
• Spinach, mushroom, and cheese omelet
(2 eggs, 1 teaspoon salt, 1 teaspoon black pepper, ¼ cup Cheddar-Jack cheese, spinach, mushrooms)
Meal 2
• Tuna melt
(4 ounces canned tuna, 2 slices sprouted grain bread, 1 slice cheese, 1 teaspoon ground red pepper, tomato, lettuce, chopped celery)
Meal 3
• 4 ounces chicken, ½ cup black beans, ½ cup salsa, and a small flour tortilla
Snacks
• 1 cup cottage cheese
• 1 cup sliced strawberries
WEEK 3: Friday
Meal 1
• 2 scrambled eggs
• 1 strip bacon
• 1 cup mixed berries
(strawberries and blueberries)
Meal 2
• Romaine lettuce, 1 hard- cooked egg, 3 ounces sliced chicken, cherry tomatoes, small handful of sliced almonds, 1 teaspoon rice wine vinegar
Meal 3
• 4 ounces grilled chicken sautéed in lime-butter sauce
(2 limes, 1 tablespoon butter)
• 1 cup steamed spinach
• 1 cup mashed butternut squash
• Steamed asparagus
Snacks
• 3 ounces beef jerky
• 4 celery stalks with 1 tablespoon peanut butter
WEEK 3: Saturday
Meal 1
• Pineapple-banana breeze
(1 scoop vanilla protein powder, 6 ounces almond milk, ½ cup pineapple chunks, 1 banana, 1 teaspoon vanilla extract, 4 ice cubes. Blend and serve.)
Meal 2
• 6 ounces grilled chicken breast, ½ avocado
• Grilled asparagus and zucchini
Meal 3
• Grilled shrimp and scallops
(2 ounces shrimp, 2 ounces scallops)
• ½ cup cooked quinoa
• Steamed broccoli and carrots
Snacks
• 1 stick cheese
• Handful of walnuts
WEEK 3: Sunday
Meal 1
• 1 cup plain Greek yogurt
• 1 cup fresh cherries
• 1 hard-cooked egg
Meal 2
• 4 ounces grass-fed burger on a bed of kale
Meal 3
• Fish tacos
(4 ounces grilled halibut, 2 small corn tortillas, ¼ sliced avocado, 2 tablespoons salsa, ½ cup shredded romaine, 1 cup red and yellow bell peppers, sliced onions, ½ sliced jalapeño chile pepper)
Snacks
• Berry bliss smoothie
(4 ounces almond milk, 4 ounces water, 1 scoop vanilla protein powder, ½ cup blueberries, ½ cup strawberries, ¼ cup blackberries, 4 ice cubes. Blend and serve.)
WEEK 4: Tuesday
Meal 1
Meal 2
Meal 3
Snacks
WEEK 4: Thursday
Meal 1
Meal 2
• Chipotle Glazed Steak with Black Bean Salad
Meal 3
• Beef, Vegetable, and Almond Stir-Fry
Snacks
WEEK 4: Friday
Meal 1
• Peanut Butter Strawberry Wrap
Meal 2
• Grilled Chicken and Pineapple Sandwich
Meal 3
• Chicken with Walnuts and Spinach
Snacks
WEEK 4: Saturday
Meal 1
• Egg and Avocado Breakfast Sandwich
Meal 2
Meal 3
• Hoisin-Orange Glazed Chicken
Snacks
• 1 apple
• 2 hard-cooked eggs
WEEK 4: Sunday
Meal 1
• Egg and cheese sandwich
(2 eggs scrambled, melt 1 slice of cheese, and place onto toasted English muffin)
Meal 2
Meal 3
Snacks
• 1 cup cottage cheese
• Handful of almonds
Meal 1
• Egg and Avocado Breakfast Sandwich
Meal 2
Meal 3
• Roast Salmon with White Bean Compote
Snacks
BONUS MENU 1: Wednesday
Meal 1
• Flat Green Chile and Goat Cheese Omelet
Meal 2
Meal 3
• Chicken with Walnuts and Spinach
Snacks
BONUS MENU 1: Thursday
Meal 1
Meal 2
Meal 3
• Beef, Vegetable, and Almond Stir-Fry
Snacks
• 1 cup ice cream
• 1 cup mixed berries
BONUS MENU 1: Friday
Meal 1
• Smoked Salmon and Scrambled Eggs on Toast
Meal 2
• Rice Bowls with Shrimp and Bok Choy
Meal 3
Snacks
• 3 strips turkey jerky
• 1 stick mozzarella cheese
• 10 crackers
BONUS MENU 1: Saturday
Meal 1
• 1 cup plain Greek yogurt
• ½ cup blueberries
• ¼ cup granola
Meal 2
• Grilled Chicken and Pineapple Sandwich
Meal 3
Snacks
• Apple and 2 tablespoons peanut butter
• 1 cup milk
BONUS MENU 1: Sunday
Meal 1
• Mexican scrambled eggs
(3 eggs, chopped tomatoes, onions, spinach, bell peppers, ½ cup shredded cheese, ¼ cup salsa)
• 1 orange
Meal 2
• 4 ounces baked salmon with peach-mango salsa
• 1 cup sliced cantaloupe
• Spinach salad
Meal 3
• Kebabs with 2 ounces shrimp, 2 ounces chicken, onion, and red and green bell peppers
• Kale and ¼ avocado salad
Snacks
• 1 cup ice cream
• 1 cup mixed berries
Meal 1
• Breakfast burrito
(2 eggs scrambled, 1 whole grain tortilla, shredded mozzarella cheese, sliced tomato, onions, bell peppers, avocado)
Meal 2
• 4 ounces sesame-crusted ahi tuna served over a bed of mixed greens, drizzled with balsamic vinaigrette
Meal 3
• Roast Salmon with White Bean Compote
Snacks
BONUS MENU 2: Tuesday
Meal 1
• Power protein oatmeal
(½ cup oatmeal, 1 scoop protein powder, 1 cup berries)
• 1 cup almond milk
Meal 2
• 4 ounces grass- fed burger on a bed of kale
Meal 3:
Snacks
BONUS MENU 2: Wednesday
Meal 1
• Spicy omelet
(2 eggs, spinach, 2 mushrooms, 2 tablespoons Cheddar cheese, ½ cup salsa)
• 1 slice 100 per- cent whole wheat bread, 1 tablespoon low-sugar jelly
• 1 cup V8 juice
Meal 2
• Romaine lettuce, 1 hard- cooked egg, 3 ounces sliced chicken, cherry tomatoes, small handful of sliced almonds, 1 teaspoon rice wine vinegar
Meal 3
• Hoisin-Orange Glazed Chicken
Snacks
BONUS MENU 2: Thursday
Meal 1
• Spinach, mushroom, and cheese omelet
(2 eggs, 1 teaspoon salt, 1 teaspoon pepper, ¼ cup Cheddar-Jack cheese, spinach, mushrooms)
Meal 2
• Wild salmon salad
(4 ounces wild salmon, arugula, romaine, cherry tomatoes, ¼ cup pecans, mandarin oranges)
Meal 3
• Chicken with Walnuts and Spinach
Snacks
BONUS MENU 2: Friday
Meal 1
• Supercereal
(cereal of choice with more than 3 grams of fiber, topped with sliced bananas and 1 tablespoon of flaxseed)
• 2 hard-cooked eggs
Meal 2
• 4 ounces roasted halibut with ½ cup fava beans, yellow squash, and shallot sauce
Meal 3
• Beef, Vegetable, and Almond Stir-Fry
Snacks
BONUS MENU 2: Saturday
Meal 1
• Strawberry protein pancakes
(Mix 1 scoop vanilla protein powder with 1 egg, ½ cup milk, ½ cup oats, 1 teaspoon salt, 1 teaspoon baking powder. Blend and pour on a griddle. Slice up 1 cup of strawberries and place atop the pancakes after removing them from the griddle.)
Meal 2
• 4 ounces tuna steak marinated in 2 tablespoons soy sauce, 2 teaspoons wasabi, and 1 tablespoon rice wine vinegar
• Side salad with mixed greens, broccoli, and bell peppers
Meal 3
Snacks
• Protein pudding
(1 tablespoon almond butter, 1 scoop protein powder, and 3 ounces almond milk; freeze for 1 hour and serve)
• 1 banana
BONUS MENU 2: Sunday
Meal 1
• Mixed Fruit Breakfast Smoothie
Meal 2
• 6 ounces grilled chicken with arugula, baby spinach, walnuts, cucumbers, mint leaves, and mandarin oranges
Meal 3
Snacks
• 1 kiwi
• 1 cup plain Greek yogurt
More nutritional information is available to us today than ever before, yet we still can’t seem to figure out the most basic question—how often do I need to eat to lose weight? We know that you stress enough about what you eat; there’s no need to also worry about how often. So here’s a waist-trimming tip that you might find soothing: It doesn’t really matter how frequently you eat. All that matters is what you eat.
The multiple meal concept started with a simple premise: When you eat food, you burn calories. As you’ll find out, protein helps you burn the most calories, but carbs and fats do the same. Researchers wondered, if we burn fat when we eat, why don’t we just eat more often to burn even more calories? In principle, the idea was great. But once more numbers were crunched, the reality painted a different story. Assuming that the foods you eat are the same and the number of calories aren’t any different, you won’t get a metabolic boost from eating more often.
Now that’s not to say multiple meals don’t help you lose weight. They do— but not because of some metabolic magic. It works because you feel like you’re eating more, without actually taking in more calories.
But snacking can also lead to an expanding waistline. Researchers from the University of North Carolina examined eating habits from the last 30 years. They found that people eat, on average, 500 calories more per day and that the majority of those calories come from overeating on snacks. In fact, people eat more calories as a result of snacking than from increased portion sizes at mealtime.
Even more surprising, researchers from Kansas found that people on a diet who eat less frequently increase their feelings of fullness, while those who snack feel hungry more often. The researchers believe that more frequent meals might make it harder to break the overeating habits and that focusing on better food choices, at fewer meals, is an easier change.
Your best strategy is to follow the guidelines we’ve provided in The World’s Greatest 4-Week Diet and Exercise Plan, meals to keep you grazing all day long.
Don’t overthink the eating process. Your body will process foods the right way as long as you are making sure that the majority of your foods come from proteins, vegetables, and fruits. Remember, extreme plans don’t work! Take control of the situation and you’ll find that your years of weight loss struggles will disappear almost as fast as your belly.
We’ve provided you with the ultimate 4-week flat belly eating plan. But that doesn’t mean you can’t make substitutions and eat your way, every day. Here’s a quick cheat sheet that you can use to fuel your body with any food choice. Use “The Lean Guide to Eating” and apply your favorite foods. Enjoy!
MEAL 1
1 serving protein
1 serving dairy
1 serving fruit or grain
Unlimited vegetables
MEAL 2
1 serving protein
1 serving fruit
Unlimited vegetables
MEAL 3
1 serving protein
1 serving healthy fat/nuts
Unlimited vegetables
SNACKS (eat separately or add to any meal)
1–2 servings protein
1 serving healthy fat/nuts or 1 serving dairy
1–2 servings fruit or starches/grains
PROTEIN SOURCES (serving size = 4 ounces)
• Canned tuna
• Chicken breast
• Eggs
• Fish (all types)
• Lean ground beef
• Lean pork (ham, bacon)
• Lean turkey
• Shrimp
DAIRY (with serving size)
• Cheese 1 stick or slice
• Cottage cheese (2% fat) 6 ounces
• Milk (2% fat) 1 cup
• Plain low-fat yogurt 6 ounces (one single serving of prepackaged)
STARCHES AND GRAINS (with serving size)
• Black beans ½ cup
• Bread (with 3 grams of fiber or more) 1 slice
• Cannellini beans ½ cup
• Cereal (with 3 grams of fiber or more) 1 cup
• Corn tortillas 1 tortilla
• Flour tortillas (with 3 grams of fiber or more) 1 tortilla
• Garbanzo beans ½ cup
• Oatmeal ½ cup
• Pasta ½ cup (cooked)
• Pita bread 1 pita
• Potatoes (regular or sweet) 1 medium-size potato (size of your fist)
FRUITS
• Apples
• Bananas
• Blueberries
• Cantaloupe
• Grapefruit
• Grapes
• Kiwi
• Oranges
• Peaches
• Pears
• Pineapple
• Raspberries
• Strawberries
• Watermelon
NUTS AND FATS
• Avocado ½ tablespoon
• Nut butters (Almond, Cashew, Peanut) 2 ounces
• Nuts (Almonds, Brazil nuts, Cashews, Pecans, Pistachios, Walnuts) a handful (1 ounce)
• Sour cream 2 tablespoons
VEGETABLES (unlimited)
• Artichokes
• Arugula
• Asparagus
• Bell peppers
• Bok choy
• Broccoli
• Cabbage
• Carrots
• Cauliflower
• Celery
• Cucumber
• Green beans
• Kale
• Leafy greens
• Leaks
• Lettuce
• Mushrooms
• Onion
• Spinach
• Sprouts
• Squash
• Zucchini
British psychologists recently uncovered how your mental approach to exercise can lead to greater physical changes. Instead of focusing on monthlong goals, they found that boiling your goals down to week-by-week plans, and not weight loss benchmarks, actually builds consistent behaviors that create long-lasting fat loss. That’s why we’ve created a 7-day exercise guide for you to follow. Don’t worry about the scale or how your clothes fit. Just do your best to stay on track and accomplish your exercise goals. Check each of these items off your weekly list, and you’ll scorch thousands of calories and score abs in just 4 weeks!
Monday
Perform Workout A of The Abs Workout. The program should take 45 minutes.
Tuesday
Today is a rest day. Focus on your diet, and if you’re not too sore or tired, perform any type of cardio you’d like. This can be a run, your favorite sport, or just a walk around the block. We recommend that you limit your activity to 30 minutes.
Wednesday
Perform Workout B of The Abs Workout. Once again, 45 minutes of training and you’re done for the day.
Thursday
Today is another rest day. You don’t need to do any exercise, but if you’d like, you can again add some light or active cardio. Keep it to around 30 minutes max.
Friday
Perform Workout A of The Abs Workout. Once you’re done, you’ve completed your resistance training for the week.
Saturday
Saturday is a free day. You can take the day off and relax, or you can take on your most difficult cardio task of the week. Run sprints and push yourself as hard as you want.
Sunday
Today is an off day. No exercise whatsoever. Rest, relax, and let your body recover for the start of a new week.
On Monday, you’ll restart the week of workouts, but this time you’ll begin with Workout B.
Just remember, prior to every workout, make sure you perform a 5- to 10-minute warmup to prepare your body and prevent injury. We recommend “The Total Body Jump-Start.”
The Exercise Plan
It doesn’t matter if you’ve been exercising for 10 years or never stepped foot in a gym—you’ve never experienced a workout like this. We’ve created a fat-scorching plan designed specifically to uncover your abs. It’s the perfect combination of time-tested exercises that tone your muscles and innovative movements that challenge your core and keep your workouts fun and engaging. The program is so effective that you’ll only work out for 45 minutes a day, just three times a week! That’s because the exercises will exhaustively work all the muscles in your body, and you’ll need the rest of the week to recover so you can continually improve. As you get in better shape, the workouts become even shorter—making this the greatest flat belly workout plan ever created.