THE ABS DIET CHEAT SHEET

THIS AT-A-GLANCE GUIDE
summarizes the principles
of the Abs Diet: the 6-week
plan to flatten yourstomach
and keep you lean for life.
SUBJECT GUIDELINE
Number of meals Six a day, spaced relatively evenly throughout the
day. Eat snacks 2 hours before larger meals.
The ABS DIET POWER 12 Base most of your meals on these 12 groups of
foods. Every meal should have at least two foods
from the list.
Almonds and other nuts
Beans and legumes
Spinach and other green vegetables
Dairy (fat-free or low-fat milk, yogurt, cheese)
Instant oatmeal (unsweetened, unflavored)
Eggs
Turkey and other lean meats
Peanut butter
Olive oil
Whole-grain breads and cereals
Extra-protein (whey) powder
Raspberries and other berries
1
Secret weapons Each of the ABS DIET POWER 12 has been chosen
in part for its stealthy, healthy secret weapons—the
nutrients that will help power up your natural fat
burners, protect you from illness and injury, and keep
you lean and fit for life!
2 T H E A B S D I E T
SUBJECT GUIDELINE
Nutritional ingredients
to emphasize
Nutritional
ingredients to limit
Refined carbohydrates (or carbs with high glycemic index),
saturated fats, trans fats, high-fructose corn syrup.
Alcohol Limit yourself to two or three drinks per week, to
maximize the benefits of the Abs Diet plan.
Ultimate power food Smoothies. The combination of the calcium and protein
in milk, yogurt, and whey powder, combined with
the fiber in oatmeal and fruit, makes them one of the
more filling and easy options in the diet. Drink them
regularly.
Cheating One meal a week, eat anything you want.
Exercise program Optional for the first 2 weeks. Weeks 3 through 6 incorporate
a 20-minute, full-body workout 3 days a
week. Emphasis is on strength training, brisk walking,
and some abdominal work.
At-home workout Gym workouts and at-home workouts are both detailed
to excuse-proof your fitness plan.
Abdominal workout At the beginning of two of your strength-training
workouts. One exercise for each of the five different
parts of your abs.