The Lean Belly Prescription: What It Is continued...
Aim to reduce waistlines to less than 35 inches for women and 40 inches for men to minimize risk for health problems.
A gym membership is not required, but Stork encourages regular activity and finding opportunities to add more movement into your day. Cardio sessions, muscle building, interval training, and pages of workout diagrams in the book illustrate proper techniques for the beginner, intermediate, and expert levels of exercise.
The book includes four weeks of meal plans, grocery lists, and a basic workout plan.
The Lean Belly Prescription: What You Can Eat
Anything you want. Nothing is off the menu, but Stork suggests replacing sugary beverages with unsweetened drinks and eliminating highly processed refined foods.
Five foods are called out as nature's perfect foods; nuts, milk, eggs, berries, and tomatoes. Lean protein (20-40 grams per meal), whole grains, fruits, vegetables, healthy fats, water, and legumes are also encouraged.
The only calories mentioned in the book are the suggested 200-calorie snacks, including a source of protein and two other food groups. Snacks are recommended midmorning and mid-afternoon to control blood sugar and cravings and reduce the chance of overeating at lunch and dinner.
Alcohol is permitted in reasonable amounts: one drink for women and two drinks for men.
Here is a sample meal plan:
Breakfast: omelet with ham, onion, mushrooms, spinach, and slice of cantaloupe
Snack: orange, Greek yogurt, and trail mix
Lunch: whole wheat quesadilla with chicken, mozzarella cheese, roasted vegetables, and sundried tomato pesto
Snack: strawberries, cottage cheese, and mixed nuts
Dinner: shrimp, bell peppers, asparagus, and onions over brown rice
The Lean Belly Prescription: How It Works
The Lean Belly Prescription works by chipping away at your unhealthy behaviors and replacing them with positive eating habits that will lead to weight loss.
Eating on a schedule, every couple of hours, will help reduce cravings and encourage readers to get in touch with hunger and satiety.
At the core of the diet plan is the NEAT (Non-Exercise Activity Thermogenesis) principle of burning calories without exercise. NEAT is a strategy that's about active living: park further away, take the stairs, avoid escalators, and stand while talking on the phone, for instance.
Exercising 30 minutes per day is ideal, but regular walking and being more active in general is enough to be healthy, Stork says.