Flat Belly Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

flat belly bookThe Flat Belly Diet is written by two editors from Prevention magazine. Liz Vaccariello and Cynthia Sass have modeled their diet around a traditional Mediterranean diet.

The diet claims that – not only will the scales go down – but “[…] it targets the second type of fat–visceral–which is much more dangerous and difficult to lose”.

Flat Belly Diet Basics

The Flat Belly Diet is based on monounsaturated fats (also called MUFA: Monounsaturated Fatty Acids). Every meal should have a MUFA component (that ideally replaces the saturated fat content).

Meal plans are set at 1600 Calories per day.

Look for low Calorie meal ideas here.

Recommended Foods Containing MUFAs

  • Oils
    Canola oil, flaxseed oil, olive oil, peanut oil, pesto sauce, safflower oil, sesame oil, soybean oil, sunflower oil, walnut oil.
  • Nuts and Seeds
    Almonds, almond butter, Brazil nuts, cashew butter, chunky natural peanut butter, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, smooth natural peanut butter, sunflower seeds, sunflower seed butter, tahini (sesame seed paste), walnuts.
  • Olives
  • Dark Chocolate

The rest of the diet is very similar to a Mediterranean diet:

  • Fruit (in season)
  • Vegetables (in season)
  • Whole grains
  • Limited red meat intake


The program recommends exercise – and provides a series of cardio workouts, and full body resistance training exercises. However the marketing of the diet claims “no exercise required”.

These exercises could be used with the Flat Belly Diet.


The marketing claims surrounding the Flat Belly Diet are excessive at best, and false at worse. Example: Targets unhealthy belly fat first!, Lose up to 7 lbs and 5 3/4 inches in just 96 hours!, Zero Exercise Required! Eat the foods you love and never go hungry.

This market-speak is simply designed to sell product – without any firm evidence to back it up.

However, there is research backing up the claims made about MUFAs. In a number of studies it has been shown that replacing saturated fats in the diet with monounsaturated fats results in a small weight loss, and an improved cholesterol profile.

Provided the marketing material is not taken too seriously, this is a healthy diet, and, when followed will probably result in weight loss. The claim that it will specifically target visceral belly fat seems to have little basis in research however.

This author also has another version for those with digestive issues.

The book is available for $25.95. There is also a cookbook for $27.95.

Click here to purchase this diet for a discounted price.

 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: April 16, 2015. Disclaimer


  1. mim

    i am 35 yrs woman.my weight 50 kg.i want 5 kg down.i have
    a problem belly fat.pls help me.i want a diet that easy to follow.

  2. Lucy

    I tried the Flat Belly Diet and stuck with it for about 8 months (then I got pregnant…lol…) and I lost 43 pounds on it! I lost 6 pounds the first week alone! It is this diet’s simplicity that attracted me to it… If you follow the diet’s instructions and get a bit exercise as well, it should work for you too. Here is the biggest reason why most diets don’t work – we think of them as DIETS! Make the Flat Belly Diet food your LIFESTYLE – don’t be on a DIET but have a HEALTHY diet. Eat healthy and be healhy… It’s common sense, really…

  3. Joyce Budnick

    I have some questions about the 4 day jumpstart diet and am not able to find the answers in your book. Could you give me an email address I can direct these questions to you, or better still a phone number that I can speak to someone.
    Thank you.

  4. joyce

    im 75 yr old i have a apron stomach would like to reduce it

  5. Terry Ciaravalli

    I want to lose 10 lbs i am 55 yrs old and most of my weight is my belly fat can you help me

  6. Terry Ciaravalli

    I needd to lose 10 lbs most of it is in my belly. I am 55 yrs. old

  7. Aimees

    HI Debby,

    I’ve been fat/chubby since birth. I have been in and out of many diet programs. Some worked just for a few weeks only, very frustrating. What worked for me is the Banana Diet, with some variation. I started the diet February 18, 2009 and has maintained a good weight until now. Even if I have to eat bad sometimes, it’s so easy to lose weight again.

    You can check out my comment under Banana Diet here in this website.

  8. kitten

    hi this diet is a con i have done it and yes it works but u only put it all back on. i strongly reccomend u all try the body trim diet it is healthy sustainable and works i lost 16lbs in 4 weeks with no exercise and i have kept thw weight off its so easy to do great food and 6 meals a day.

  9. Debby

    hiii….im an indian and a problem….i really want a flat tummy….i cant able to wear t-shirts n some of the indian clothes… really have a problem wit it..i have tried so many diets n exercises but nothing works out…i gained lots of weight from 55 – 64 …please i require help….

  10. Abhishek Verma

    Hi, I’m a 22 yr old software engineer. As my job revolves around sitting in front of PC for hours, I’ve gained almost 6 kgs in last 3 months. Can anyone suggest me a diet and exercises to control the weight & have a flat belly. As of now, I play badminton & visit gym 4 days a week since last month. Currently, my height is abount 165 cms, wt is 66.5 kgs and a waist of 33…

  11. allie

    i need to loose thirty pounds. fast! can someone help?

  12. Sarah

    Im perfectly fine with my weight. i just have a pouch under my belly button that sticks out. and i cant stand it. ive been doing crunches and all these ab workouts and nothing is working. help!

  13. sarah

    over christmas i put on so much weight and when i went back to work none of my uniforms fit me,i was so disgusted…

    i went out and brought some opti fast shakes.

    for breakfast i would have cereal, and luch i would have a salad and for dinner i had my shake….
    and i also did sit ups and stuff before my bed time shower.
    it has been a week so far. and i now fit in to my uniform. woo.

    how ever im still a tad over weight so i will be trying the three day diet.
    my mum did it and lost ALOT of weight. so i am hoping it will work for me too!!

    hopefully then i can go to the beach and actually wear swim wear. 🙂

    good luck all. hope you find something that works for you… how ever i suggest not just dieting…but also excercising. other wise you skin sag where the fat use to live. 😐 so hoping that doesnt happen to me.