Dieting Tips: Fighting Belly Fat by eating?

I'm all for no-starving types of diets; 'found a few good Joe-six-pack-tips (no pun intended) to share with ya...'enjoy (oh yeah, if got any helpful eating tips where I don't have to starve, please leave me a comment and I'll check into it).

Here the editors of Prevention magazine claim they've sliced into the science that cuts down that belly fat -- (The Flat Belly Diet)

Talking on the early show Liz Vaccariello (Editor in Chief) said there are two types of belly fat:

1) Subcutaneous is the fat you see, the "inch you can pinch." And some subcutaneous fat is necessary (it keeps you warm in winter).

2) Visceral fat is more hidden. It is dangerous, and difficult to lose. It's caused by a lot of things, including cortisol, a hormone produced when we're under stress.

On how to target that belly fat, the editors suggest it's mostly about consuming the right type of fats -- monounsaturated fats (or "MUFAs").

'They live in oils, such as olive oil, nuts and seeds, avocados, olives, and dark chocolate.'

They suggest eating -- FOUR 400-CALORIE MEALS PER DAY.

Especially trying to incorporate those MUFAS into each meal.

They also suggest having what they call -- "sassy water," mix some ginger, cucumber, lemon and mint into your water;

SUPPORT GROUPS PREVENTION TIP: Seventy percent of people who've lost weight and kept it off say they have a strong social support group. So, get your friends to join you, or find an online support group.

here's the clip from CBS News, (I included three quickie-recipies from their book below).

RECIPES (from "The Flat Belly Diet"):

Turkey Avocado Cobb Salad

Preparation time: 8 minutes / Cooking time: 7 minutes / Makes 4 servings

• 1 pound turkey breast cutlets
• 2 teaspoons olive oil, plus 1 teaspoon for the turkey
• 2 tablespoons cider vinegar
• 1 tablespoon water
• 1 teaspoon Dijon mustard
• 8 cups baby spinach
• 4 slices cooked turkey bacon, chopped
• MUFA: 1 cup diced avocado
• 4 cherry tomatoes, halved
• 1 ounce blue cheese, crumbled
• Freshly ground black pepper

1. Preheat a grill pan on medium high heat for 2 minutes. Brush the turkey with 1 teaspoon of the oil. Grill the turkey for 4 minutes, flip, and continue cooking for about 3 minutes longer, or until no longer pink. Cut into chunks.

2. In a glass jar, combine the vinegar, water, mustard, and the remaining 2 teaspoons oil. Cover and shake well.

3. In a large bowl, combine the spinach with 2 tablespoons of the dressing. Toss to coat the leaves. Arrange the turkey, bacon, avocados, tomatoes, and cheese over the spinach. Drizzle on the remaining dressing, and season with pepper to taste.

NUTRITION PER SERVING:

288 CALORIES, 34 g protein, 10 g carbohydrates, 13.5 g fat, 3.1 g saturated fat, 57 mg cholesterol, 473 mg sodium, 5 g fiber

Pumpkin Bisque

40 MINUTES 4 SERVINGS (2 CUPS EACH) 210 CALORIES MUFA: PUMPKIN SEEDS

This elegant soup packs almost half a day’s worth of fiber into 1 serving. A finishing drizzle of balsamic vinegar lends the perfect touch.

• 2 teaspoons olive oil
• 2 onions, chopped
• 1 large red bell pepper, chopped
• 1 potato, peeled and diced
• 1 tablespoon minced garlic
• 1 tablespoon oregano
• 4 cups reduced-sodium vegetable broth
• 1 can (15 ounces) pumpkin
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup chopped roasted unsalted pumpkin seeds
• 2 teaspoons balsamic vinegar

1. Heat the oil in a large pot or Dutch oven over medium-high heat. Add the onions, bell pepper, potato, garlic, and oregano. Cook, stirring occasionally, for 5 minutes or until the onion is softened. Add the broth, pumpkin, salt, and pepper. Simmer for 10 minutes or until the potato is
very tender.

2. Transfer the soup to a food processor fitted with a metal blade or a blender (in batches, if necessary). Process until smooth.

3. Return the soup to the pot. If necessary, add water to thin to desired consistency. Reheat if needed.

4. Ladle into 4 bowls and top each with 2 tablespoons of pumpkin seeds. Drizzle lightly with the balsamic vinegar.

NUTRITION PER SERVING

210 calories, 6 g protein, 36 g carbohydrates, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 451 mg sodium, 10 g fiber

Roasted Potatoes with Blue Cheese-Walnut “Butter”

45 MINUTES 4 SERVINGS 242 CALORIES MUFA: WALNUTS

Baby potatoes come in a variety of colors, including blue, yellow, and red, each one a good source of potassium and vitamin C. All are perfectly suited to becoming a tantalizing side dish when topped with this combination of blue cheese and walnuts.

• 1 pound thin-skinned baby potatoes, halved
• 1 1/2 teaspoons olive oil
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon salt
• 1/2 cup coarsely chopped walnuts
• 2 ounces crumbled blue cheese
• 2 scallions, thinly sliced

1. Preheat the oven to 425°F. Coat a 9" x 9" baking dish with cooking spray or line with parchment paper. Place the potatoes in the prepared dish and toss with the oil, pepper, and salt. Turn cut side down in the pan. Roast for 30 to 35 minutes or until very tender and lightly golden on the underside.

2. Meanwhile, put the walnuts in a small baking pan or skillet and place in the oven to toast for 6 to 8 minutes. Tip into a bowl and let cool. Add the blue cheese and scallions and crumble with your fingers.

3. When the potatoes are done, turn them over and sprinkle evenly with the walnut mixture. Bake for 5 minutes longer or until the cheese is melted.

NUTRITION PER SERVING

242 calories, 8 g protein, 21 g carbohydrates, 15 g fat, 4 g saturated fat (limit saturated fat to 10 percent of total calories -- about 17 grams per day for most women -- and sodium intake to less than 2,300 milligrams), 11 mg cholesterol, 279 mg sodium, 3 g fiber.

Via: The Flat Belly Diet