Although burning calories is required to lose fat,
Zinczenko says calorie counting makes people lose
focus and motivation. The foods allowed on the diet
are energy-efficient and will help dampen feelings of
hunger, according to Zinczenko.
Another guideline is that dieters are allowed to
cheat for one meal a week. The meal should include
foods that the dieter misses most, including items high
in carbohydrates andfats. This helps prevent diet
fatigue that many people go though when dieting.
The last guideline is to focus on the twelve power
foods of the diet to help meet core nutritional require-
ments. The twelve power foods are:
almonds and other nuts (unsalted and unsmoked)
beans (except refried and baked)green vegetables, including spinach, broccoli, brus-
sels sprouts, and asparagus
non-fat or low-fat dairy products
instant oatmeal (unsweetened and unflavored)
eggs and egg substitute products
lean meats, including turkey, chicken, fish, and beef
peanut butter
olive oil
whole-grain breads and cereals
whey protein powder
berries
Other foods that can be eaten often include
almond butter, apples, avocados, bananas, bean dips,
brown rice, Canadian bacon, canola oil, cashew but-
ter, citrus fruit and juices, edamame, fruit juices
(sugar-free), garlic, hummus, lentils, mushrooms, mel-
ons, pasta (whole-wheat), peaches, peanut oil, peas,
peppers (green, yellow, and orange), popcorn (fat-
free), pretzels (whole-wheat), pumpkin seeds, sesame
oil, shellfish, soup (broth-based), sunflower seeds, sweet
potatoes, tomatoes, and yellow wax beans.Exercise
Adequate exercise is as important as good nutri-
tion in losing fat and flattening the stomach in the Abs
diet. It includes strength training three times a week,
abdominal exercises two or three days a week, and
optional aerobic exercises two or three times a week.
There are three basic principles to the exercise pro-
gram: leave at least 48 hours between weights work-
outs of the same body part; do no exercises one day a
week; and warm up for five minutes before exercising
by jogging lightly, riding a stationary bike, jumping
rope, or doing jumping jacks. There are three compo-
nents of the plan that target different types of exercise:
Strength training—Total-body workouts three days
a week, with one workout placing extra emphasis on
the leg muscles.
Cardiovascular exercises—Do these twice a week in-
between strength training days. Activities include
cycling, running, swimming, brisk walking, and stair
climbing.
Abdominal (ab) exercises—Do ab exercises two or
three times a week, before strength training workouts.
GETTING STARTED.People who are not already
exercising should do light strengthening exercises
three days a week for the first two weeks. One sample
routine is to alternate between three sets of eight to 10
pushups and three sets of 15–20 squats with no
weights. Rest for one minute between sets. When itKEY TERMS
Aerobic exercise—An exorcise that increases
breathing and heart rates.
Carbohydrates—An organic compound that is an
important source of energy in humans, found in
foods such as pasta, cereal, and bread.
Cardiovascular—Relating to the heart and blood
vessels.
Endocrinologist—A physician who specializes in
disorders of the endocrine system
Energy balance—The number of calories burned in
an hour versus the number of calories taken in.
Erectile dysfunction—The inability to get or main-
tain an erection.
Human growth hormone—An amino acid that
stimulates growth and cell reproduction in humans.
LDL—Low-density lipoprotein (LDL), also known
bad cholesterol, is a fat protein that is high in cho-
lesterol and low in protein.
Obliques—Types of abdominal muscle.
Testosterone—A male sex hormone that is respon-
sible for secondary sex characteristics.
Transverse abdominis—A muscle layer of the wall
of the abdomen.
Urologist—A physician that specializes in disor-
ders of the urinary tract and male genitals.
Vegan—A vegetarian who excludes all animal
products from the diet.Abs diet