The Abs Diet is a New York Times bestselling book. Published in 2004, this diet book offers yet another approach to weight loss and healthy living. What makes this diet different than the other fad diets to hit the best-seller list? And, most importantly, does the Abs Diet work at shedding the pounds and keeping them off?
What Is It About?
Although the name may sound like another catchy title for a quick-fix weight loss plan, The Abs Diet is based on human function known to be true. Its basic premise is the weight loss potential of turning body fat into muscle weight, particularly abdominal muscle weight. More muscle means more calories are being burned and extra pounds are lost.
The abdominal area of the body is the center of attention with this diet because of its direct effect on health. More fat around the middle has been shown to increase the risk of several diseases. For example, abdominal fat produces elevated levels of free fatty acids, which in turn impairs insulin break down. Elevated levels of insulin can result in diabetic conditions. Also, excess weight around the heart puts undesirable pressure on the pumping mechanism that can lead to weakened heart function.
How Does It Work?
The Abs Diet promotes the consumption of nutritious foods and a comprehensive fitness routine. Promising a simple, quick, flexible, attainable and researched program, The Abs Diet focuses on the following principles:
- Consuming six meals per day, spread throughout the day, with a snack two hours before each larger meal.
- Choosing at least two foods from the “Powerfood” list. (See list in next section)
- Basing meals on protein, fiber, calcium and unsaturated fats
- Limiting refined carbohydrates and saturated fats, including trans-fat
- Limiting alcohol consumption to no more than 2-3 drinks per week
- Incorporating smoothie drinks into daily intake for their protein, calcium, fiber and effect on satiety
- Eating any foods you wish at one meal each week
- Exercising for 20 minutes at least 3 days a week
- Beginning two strength training workouts with a series of abdominal exercises
The 12 Powerfoods
The recommended foods were chosen for their ability to fill you up due to their fiber and protein content. The Abs Diet food list consists of:
- Almonds (and other nuts)
- Beans and legumes
- Spinach and other green leafy vegetables
- Low fat or non-fat dairy products such as milk, yogurt and cheese
- Unsweetened, unflavored oatmeal
- Eggs
- Lean meat such as turkey and chicken breast
- Peanut butter
- Olive oil
- Whole grain breads and cereals
- Whey protein powder
- Berries
Does It Work?
Throughout the book, there are testimonials confirming the positive results of following the plan. However, it is not much different from other weight loss plans. It requires motivation, persistence and discipline. Unfortunately, behaviors around food are not changed overnight. Indeed, acquiring lean muscle mass to your body frame will afford any person with a higher rate of calorie burn and a healthier body weight. The Abs Diet does not contain any magical dust in its pages for weight loss. Only with dedication and determination will the guidelines work.
Is It Safe?
Overall, the program is healthy and outlines a safe way to live in terms of food consumption and physical activity. Physical injuries are always a concern for any person who has not been active and is overweight. Starting each exercise slowly and within your limits is critical to prevent injuries from occurring. It is suggested that you seek the advice of your physician before beginning any weight loss program.
had this to say:
There's a lot to like about a plan that doesn't dwell on scientific mumbo jumbo but simply delivers easy-to-understand, practical suggestions for eating and exercise. The strong 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. At one point, Zinczenko tells guys that a big belly will make their penis look smaller, while a leaner stomach can make the penis appear up to a half-inch longer. If this kind of talk gets men to exercise more and eat more fruits, vegetables, and whole grains, who can argue? Recipes and menu suggestions call for a lot of convenience products, which is realistic for guys who don't like to cook. Yet the prominence of packaged foods does conflict with the book's advice on limiting sodium to keep blood pressure low.
Does the diet take and keep weight off?
That's not clear. The book and the Web site are full of anecdotal stories, but there are no scientific studies to document success.
Is the diet healthy?
Yes, for the most part. Eleven of the 12 power-food groups are ones that any nutritionist would endorse. It's the protein powder that raises questions. Sure, preliminary studies suggest dieters might benefit from a diet that's a little higher in protein than usual, but people can get extra protein just as easily by having some light cottage cheese or a few additional ounces of lean meat or fish.
What do the experts say?
"I can't argue with a book that encourages blueberries and spinach and discourages trans fats," says Roberta Anding, a spokesperson for the American Dietetic Association and a Baylor College of Medicine nutritionist who is also team dietitian for the NFL's Houston Texans. Yet she wonders about the fuzzy science behind some of Zinczenko's conclusions. For example, one or two small studies may suggest that peanut butter can raise testosterone levels and improve one's sex life, Anding says, "but it's a quantum leap to state this as fact." Still, Anding gives the diet an overall B or B-. She believes most guys can relate to the format, and the food information is pretty solid.
Registered dietitian Jane Kirby, author of Dieting for Dummies, agrees that the food plan is basically sound but thinks it overemphasizes the "magic" of the 12 power foods. "Whey protein [powder] and instant oatmeal are over-plugged," she says. "But I guess you can't spell 'ABS DIET POWER' without them." She believes the 12 foods are all good but that "none are going to magically cause weight loss." Yet readers shouldn't miss the book's peanut butter sandwich recipe, Kirby adds. "It incorporates three of the power foods, sounds delicious, and puts the whole anti-carbohydrate fad into perspective."
Who should consider the diet?
It's geared to guys, but there's lots of good advice about eating and exercise that women dieters can also use.
Bottom line:
While this program occasionally gives too much credit to preliminary scientific findings, this is basically a good diet and exercise plan that's presented with a sense of humor. Guys should appreciate straight-shooting advice about what it takes to rev up metabolism and peel off the pounds.
Sounds like it's a good plan... .Good luck with it
