Posts by lynaesb

Hi, with a little google I've found this.  I've been on for 3 days now and lost 5lbs already.  Hope this helps.

Ok, here are the Cliff Notes regarding the jump start for those of you without the book.

The four bad guys of bloat: stress, lack of fluid, lack of sleep, air travel.

Four Days, What to avoid:
1. The salt shaker, salt-based seasonings, and highly processed foods.
2. Excess carbs. Decrease your intake of high-carb foods such as:

Pasta, Bananas, Bagels & Pretzels.
3. Bulky Raw food (ie: eat cooked carrots, not raw)
4. Gassy foods:

Legumes, Cauliflower, Broccoli, Brussels Sprouts, Cabbage, Onion,

Peppers and Citrus fruits.
5. Chewing gum (you swallow air, causing bloat)
6. Sugar alcohols (Xyliyol & Maltitol)
7. Fried foods
8. Spicy foods
9. Carbonated drinks (soda!!!)
10. Alcohol, coffee, tea, hot cocoa and acidic fruit juices

Remember, these "rules" are just for the four day jump start period.

Four Days, What to do:
1. Follow the meal plan exactly ( I had to modify, as I am a vegetarian).
2. Eat four meals a day, for a total of 1,200 calories
3. Drink one full recipe of Sassy Water (recipe below).
4. Take a quick 5 minute after meal walk
5. Eat slowly
6. Work your mind (the book give you "mind tricks" to help keep you motivated).

Sassy Water
2 Liters water (8.5 cups)
1 tsp. freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small spearmint leaves

Combine all ingredients in a large pitcher and let flavors blend overnight. Drink the entire pitcher by the end of the each day.

The Meal Plan
Day 1
Breakfast:      1c. unsweetened cornflakes

1 c. skim milk

1/2 c. unsweetened applesauce

1/2c. raw unsalted sunflower seeds

Glass of Sassy Water

Lunch:        &nb sp;    4 oz. Applegate Farms antibiotic-free honey maple turkey rolled up 1 light string cheese

1 pink fresh grape tomatoes

Glass of sassy water

Smoothie:      Blueberry smoothie. Place 1 c. skim milk and 1 c. frozen unsweetened blueberries in blender and blend for 1 minute. Transfer to glass and stir in 1 Tbsp cold-pressed organic flaxseed oil

Dinner:        &nb sp;   1 c. fresh or frozen cooked green beans (steamed of microwaved)

 4oz. tilapia

1/2 c. roaster red potatoes drizzled with 1 tsp. olive oil

Glass of Sassy Water

Day 2
Breakfast:      1c. Rice Krispies

1 c. skim milk

1/4c. sunflower seeds

4oz. pineapple tidbits canned in juice

Glass of Sassy Water

Lunch:        &nb sp;    3oz. chunk light tuna in water

1 c. steamed or microwaved baby carrots

1 light string cheese

Glass of Sassy Water

Smoothie:      Pineapple smoothie. Place 1 c skim milk, 4 oz. canned pineapple tidbits in blender, add a handful of ice and whip for 1 minute. Transfer to glass, and stir in 1 Tbsp cold-pressed organic flaxseed oil.

Dinner:        &nb sp;   1c. fresh crimini mushrooms sauteed with 1 tsp olive oil

3 oz. grilled chicken breast

1/2 c. steamed brown rice

Glass of Sassy Water

Day 3
Breakfast:      1 c. unsweetened cornflakes

1 c. skim milk

1/4 c. sunflower seeks

2 Tbsp. raisins

Glass of Sassy Water

Lunch:        &nb sp;    4 oz. Applegate Farms antibiotic-free honey maple turkey rolled up 1 light string cheese

1 pink fresh grape tomatoes

Glass of sassy water

Smoothie:      Peach- Place 1 c. skim milk and 1 c. frozen, unsweetened peaches in blender and blend for 1 minute. Transfer to glass and stir in 2 tsp flaxseed oil.

Dinner:        &nb sp;   1 c. fresh or frozen cooked green beans (steamed or microwaved) 3 oz. grilled or baked turkey breast cutlet

1/2 c. roasted red potatoes drizzled with 1 tsp. olive oil

Glass of Sassy Water

Day 4
Breakfast:      1 packet instant Cream of Wheat

1c. skim milk

1/4c. sunflower seeds

2 Sunsweet Ones Dried Plums

Glass of Sassy Water

Lunch:        &nb sp;    3oz. chunk light tuna in water

1 c. grape tomatoes

1 light string cheese

Glass of Sassy Water

Smoothie:      Strawberry - Combine 1 c. skim milk and 1 c. frozen, un-sweetened strawberries in blender. Blend, transfer to glass and stir in 2 tsp flaxseed oil.

Dinner:        &nb sp;   1c. fresh or frozen yellow squash sauteed with 1 tsp olive oil

3 oz. chicken breast

1/2c. steamed brown rice

Glass of Sassy Water

After the 4 day jump start, you can transfer to the regular Flat Belly Diet.
I highly recommend that you purchase the book. It explains the science behind the diet, provided motivational tips, and numerous recipes and meal plans.

This is what I found for AFTER the jump start: ( It's only 3 days, but it will get you started)

Day 1

Breakfast
1/2 c oats simmered or microwaved with water; nonfat milk added to taste

Mid-morning
6 oz live and active cultures yogurt
Water

Lunch
Herb, spinach, or tomato omelette (2 yolks, 3 whites)
Plain-dressed leaf salad (with vinaigrette

Mid-afternoon
10 oz nonfat milk with 1/2 tsp honey

Dinner
Plain flattened chicken breast rolled in crushed pine nuts and pan-fried (make one extra, and refrigerate)
Spinach with carrot puree (no butter)

Dessert
6 plums with rice pudding
OR
3 rings pineapple, roasted, with low-fat sour cream

Two hours before bed
1 apple
1 banana
6 almonds
Small cup nonfat milk, warmed, with 1/2 tsp honey

Day 2
Breakfast
2 egg yolks and 3 whites whisked and scrambled
10 oz freshly squeezed orange juice

Mid-morning
6 oz live and active cultures yogurt

Lunch
Cold chicken from yesterday, sliced, with 2 tsp mayonnaise Leaf salad, including watercress (with vinaigrette)

Mid-afternoon
6 oz live and active cultures yogurt

Dinner
Grilled, poached, or pan-fried salmon fillet
OR
Cannelloni stuffed with spinach and almonds
Sliced tomato and cucumber salad
3 Tbsp peas
3 Tbsp corn
Med baked potato with 1 Tbsp sour cream

Dessert
Bowl of mixed strawberries and raspberries (1/2 cup)
1 Tbsp light cream
6 Brazil nuts

Two hours before bed
Cup of warm nonfat milk with 1/2 tsp honey
1 apple

Day 3
Breakfast
Oatmeal, as day one

Mid-morning
6 oz live and active cultures yogurt

Lunch
4 oz tuna packed in spring water, served with salad, capers, and olives

Mid-afternoon
6 oz live and active cultures yogurt

Dinner
6 oz fillet steak, grilled
OR
2 "skinny" burgers (minced beef, nothing else)
Served with 1 Tbsp tangy tomato salsa
4 oz baked potato with 1 tsp sour cream

Dessert
Grapes with sour cream and brown sugar, grilled
1 Tbsp light cream

Two hours before bed
Warmed milk as before
1 apple
1 peach