50+ Delicious Supermeals

100 Pages·2019·91.097 MB·English

50
FROM
ZERO
BELLY

Lose up to
COOKBOOK 16 lbs.
in
14 days!

DELICIOUS
SUPERMEALS

™
PLUS
METABOLISM-
BOOSTING
SNACKS
FLAT-BELLY
DESSERTS

27
BEST WEIGHT-LOSS
SECRETS
2019
FROZEN
ENTRÉES
EXPECT MORE FROM YOUR MEAL
See for yourself what makes EatingWell better!
Made with a cup of veggies, whole grains and all-natural protein.
Vacuum sealed to lock in freshness and fl avor.
Better Food. See For Yourself at EatingWell.com/frozenfresh
Coming Soon!
EatingWell Frozen
Breakfast!
Letter from the editor
Yes, you can
CHANGE YOUR
DESTINY
E
VER HAVE THE OPPORTUNITY TO TAKE
a two-week vacation? Maybe to a cabin
on a lake or to a tropical island? There’s
something about spending 14 days away—
far, far away—that helps you really chillax.
You come back a diff erent person—calmer,
stronger, happier, totally transformed.
Well, you can gain the same sort of
benefi ts when you take a two-week hiatus
from highly processed packaged foods and calorie-dense
restaurant meals. All it takes is 14 days away from that salty,
sugary, fatty stuff to retrain your taste buds, curb your cravings,
and set your hormones back in balance, while paving the way
for rapid weight loss.
The trick to making cravings for french fries and chocolate
shakes disappear is knowing what to eat instead. That’s the
driving force behind this issue of ZERO BELLY magazine, which
we are calling 50+ Delicious Supermeals. On the following pages
you’ll learn what happens to your body when you swap out
processed foods and replace them with natural, wholesome,
delicious superfoods that are bursting with body-enhancing
nutrients. Then we’ll give you the tools to actually melt belly
fat—a collection of incredible recipes that will teach even the
most kitchen-phobic how to cook beautifully, lose weight
fast, and get healthier in just minutes a day. The recipes you’ll
fi nd here have been proven to rev up metabolism and turn
off the genes that cause weight gain. They’re a sampling of
the restaurant-quality meals we’ve developed for my
best-selling book, ZERO BELLY COOKBOOK.
I’m thrilled to share them with you in 50+ Delicious
Supermeals magazine because I’m confi dent they will give you
the power to fl atten your belly, heal your body, soothe your
soul, and live better than ever—deliciously!
—David Zinczenko,
author, ZERO BELLY DIET
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ZEROBELLY.COM(cid:2)
BOARD
OF
ADVISORS
Tap the minds of the world’s
top experts.
™
OBESITY AND President and Chief Executive Officer
PREVENTIVE MEDICINE DAVID ZINCZENKO
David L. Katz, M.D., MPH
@DrDavidKatz
President and Chief Content Officer MICHAEL FREIDSON
Director of the Yale Prevention Editorial Director KEENAN MAYO
Research Center and president of Executive Editor JEFF CSATARI
Design Director ANDY TURNBULL
the American College of Lifestyle
Designer LAURA WHITE
Medicine. Dr. Katz’s most recent
Special Projects Editor MEGAN MURPHY
book is Disease Proof.
Special Contributor TRACY SHAFFER
Senior Editors OLIVIA TARANTINO AND TIFFANY AYUDA
Lifestyle Editor APRIL BENSHOSAN
OBSTETRICS AND
Digital Director TYLER STEWART
WOMEN’S HEALTH
Digital Support Manager LIZ RODRIGUEZ
Jennifer Ashton, M.D., FACOD
Chief Financial Officer RAY JOBST
@DrJAshton
Executive Assistant CHARLENE LUTZ
President and founder of Hygeia
Moravian College Intern EMILY PETTINATO
Gynecology, ABC News Senior
Medical Contributor, and author of
Eat This, Not That! When You’re Meredith Special Interest Media Partnerships
Expecting.
EDITORIAL
Editorial Content Director MICHELLE BILYEU
Art Director NIKKI SANDERS
INTEGRATIVE MEDICINE
Assistant Managing Editor JENNIFER SPEER RAMUNDT
Tasneem Bhatia, M.D.
Senior Copy Editor ERIKA BJORKLUND
@DrTazMD
Business Manager, Editorial CINDY SLOBASZEWSKI
Founder and director of the
Administrative Assistant LORI EGGERS
Atlanta Center for Holistic and Director, Quality JOSEPH KOHLER
Integrative Medicine and fellow at Test Kitchen Director LYNN BLANCHARD
the Arizona Center for Integrative Prepress Desktop Specialist BRIAN C. FRANK
Color Quality Analyst PAMELA POWERS
Medicine of the University of Arizona.
Dr. Bhatia is author of The 21-Day
ADVERTISING/PRODUCTION
Belly Fix.
Senior Vice President/Group Publisher MARK JOSEPHSON
Publisher TIFFANY EHASZ
Associate Production Director PATRICK MCGOWAN
NUTRITION
Heidi Skolnik, M.S., CDN, FACSM
GROUP ADMINISTRATION
@HeidiSkolnik
Vice President/Group Publisher SCOTT MORTIMER
Nutritionist for the Women’s Executive Account Director DOUG STARK
Sports Medicine Center at the Group Editorial Director STEPHEN ORR
Hospital for Special Surgery and Associate Business Director JENNA BATES
Business Manager LISA CARLSON
founder of Nutrition
Conditioning.
If you have comments or questions about the editorial material
PRECISION MEDICINE
in this publication, write to the editors at
AND ENDOCRINOLOGY
Galvanized, 85 Broad St., 30th Floor,
Florence Comite, M.D. New York, NY 10004.
@ComiteMD Send email to [email protected].
Medical director and founder of the
Comite Center for Precision Medicine
and author of Keep It Up!
2
(cid:2)50+ DELICIOUS SUPERMEALS
CHAPTER 1
26 BREAKFASTS
Launch your
metabolism into
overdrive by fueling
up right at the start
of the day.
CHAPTER 2
38 LUNCHES
Six quick-to-make
midday meals so
yummy you’ll never
Melt up to crave fast food again.
16 pounds in
14 days by eating CHAPTER 3
gourmet meals 50 DINNERS
made from
Feast like royalty on a
superfoods!
selection of taste-bud-
tantalizing evening
meals, including tacos
and steak frites!
CHAPTER 4
72 SNACKS
One key to easy
weight loss is to never
become famished.
These tasty hunger-
busters will keep your
hands out of that
Contents bag of chips.
CHAPTER 5
4 WHAT TO
80 DESSERTS
EXPECT WHEN
YOU EAT THE Yes, you can indulge in
ZERO BELLY WAY sweet treats and still
flatten your tummy.
You can lose up to
Just follow our lead.
six pounds in the
first week. But that’s
CHAPTER 6
just a start to your
88 DRINKS
six-week total-body
Sip a crave-worthy
transformation.
smoothie that packs
10 ZERO BELLY a powerful nutritional
STARTER KIT profile.
Your at-a-glance
guide to getting CHAPTER 7
rid of the fat that 92 PREP-AHEAD
matters most. RECIPES
Sauces, marinades,
12 THE
dips, and other
SUPERFOODS
add-ons that will
Nine startling food
enhance the flavors
Fresh berries turn
groups that will
of every meal.
even chocolate
change your body
desserts into ZERO
in just 14 days! Plus: 96 SUCCESS STORY
BELLY-friendly foods.
How to stock your How Jennie lost her
ZERO BELLY pantry. pregnancy weight.
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ZEROBELLY.COM(cid:2)
TURN OFF

Your Fat
Genes
Strip away belly fat and finally get the lean,
strong, healthy body you’ve always wanted.
By DAVID ZINCZENKO
Ask anyone what the key principles But each comes with the same
of weight loss are, and they’ll probably three problems:
come back with something like “hunger,
• They’re really hard.
sweat, and misery.” Between the toothy
TV trainers who want to take you to boot • They’re not sustainable in the long run.
camp, the supplement companies that • They work against your body, not with it.
want to sell you “fat-burners,” and the
ZERO BELLY is something different. ZERO
diet-food makers that have packaged
BELLY tweaks your approach to eating in
up low-fat, low-carb, low-cal, low-fun
a way that makes weight loss effortless.
frozen misery meals, it’s no wonder that
It resets your metabolism so fat-burning
dropping pounds seems like it has to be
becomes automatic. And it harnesses the
ugly and onerous.
power of food to work with your body,
But that’s because most weight-loss
unleashing your natural weight-loss
plans are based on the erroneous idea
that cutting calories is the way to strip mechanisms. All you have to do is follow
off pounds. Or that cutting fat or carbs or six simple guidelines and use this handy
meat is the golden path. Or that pounding acronym, Z.E.R.O. B.E.L.L.Y., to put your
away at the treadmill or the stationary weight-loss journey on autopilot. Let me
rower is the way to go. And all of those lay out the guidelines for you and explain
approaches will work to an extent. how and why ZERO BELLY works.
4
(cid:2)50+ DELICIOUS SUPERMEALS Stephanie Rausser / Trunk Archive
A leaner,
lighter body
can be yours
in just two
weeks!
(cid:2)
contain at least one of the following
ingredients:
Monounsaturated fats:
olives and olive oil; nuts and nut butters,
avocado, dark chocolate (at least
72 percent cacao)
Polyunsaturated fats:
oily fish such as tuna, salmon, mackerel,
and sardines; flaxseed; sunflower seeds;
sesame seeds; pine nuts
Plant-based saturated fats:
coconut (no sugar added), coconut oil
(not hydrogenated)
Omega-3 fatty acids:
wild salmon, tuna, sardines, and other
cold-water fish; grass-fed beef; flaxseed;
walnuts; chia seeds
GUIDELINE 2
Eat Three Meals
and One Snack a Day
To keep your metabolism burning
hot, you need to eat the right fuel—
often. On the ZERO BELLY plan,
you’ll be eating four to five times a
day, including three square meals,
one ZERO BELLY DRINK , and one
afternoon or evening snack (if you’re
still hungry). Why is this regimen
third, protein keeps you fuller
GUIDELINE 1 so critical? Because it’s designed
longer, in part because that intense
to keep you full, which reduces the
Simplify Healthy Eating
digestive process that protein
likelihood of a diet-destroying binge
There may be no simpler way of requires for breakdown means
or too-large meal that can leave you
judging whether a meal or snack is your body perceives you as
bloated and uncomfortable.
healthy for you than by asking three being satiated.
simple questions:
GUIDELINE 3
Fiber. Stop thinking about “good
Where’s my protein? Have One Zero Belly
carbs” and “bad carbs.” Think fiber
Where’s my fiber? Drink Each Day
instead. If you are eating fiber,
Where’s my healthy fat? you’re eating nuts and seeds, fruits These special smoothies are
and vegetables, beans and other designed to maximize the amount
Put together a plate that provides
legumes, and whole grains. That of fat-burning, muscle-building,
all three, and you’ve got a line on a
means you’re probably not eating inflammation-fighting, gene-
leaner, healthier body. By focusing
orange cheese curls and doughnuts. hacking nutrition that goes into
on the big three—protein, fiber,
That means you’re packing your day your body every day. They’re so
healthy fats—you’ll automatically
with good stuff, foods high in folate, delicious and easy to make, and you
crowd out refined carbohydrates,
saturated fats, added sugars, and vitamin B12, betaine, resveratrol can have them for breakfast, a snack,
or even dessert. And they’ll ensure
other things that I want you to make and sulforaphane—all critical
that you stay satiated and satisfied
verboten on the ZERO BELLY plan. nutrients that impact how active our
all day long. In a study presented at
Let’s look at each: fat-storage genes are. Fiber plays a
the North American Association of
number of rolls in keeping us slim,
Protein. It helps you burn fat the Study of Obesity, researchers
but perhaps the most intriguing is
three ways. First, it’s the building found that regularly drinking meal
its ability to suppress appetite.
block of muscle, and muscle burns replacements increased a person’s
fat. Second, the very act of eating Healthy Fat. If you want a ZERO chances of losing weight and
protein actually burns calories. And BELLY meal or snack, it needs to keeping it off longer than a year.
6
(cid:2)50+ DELICIOUS SUPERMEALS Stephanie Rausser / Trunk Archive
Sheet-pan baked
salmon with roasted
veggies is full of
belly-satisfying
protein and fiber.
7
ZEROBELLY.COM(cid:2)
GUIDELINE 6
Break the Rules Once a
Week—With Zero Guilt!
What if I told you that you could
cheat, guilt-free, and it would
actually be good for you? No,
not cheating in sports like Lance
Armstrong, or in politics like
Vladimir Putin, or in love like
so many on Capitol Hill. I mean
cheating on your diet … and reaping
some unexpected benefits. In
fact, when it comes to weight loss,
dietary cheaters almost always
prosper. That’s because under the
GUIDELINE 4
right parameters, a weekly “cheat
Prep Some Power
meal” has been proven to boost your
Foods for Zero Stress
metabolism and ward off feelings
Enjoy one cheat
At the beginning of each week of deprivation, improving your
meal a week, like you’ll prep a few essential ZERO ability to stick to your diet plan.
a favorite dessert BELLY ingredients in bulk, including One way these cheat meals can
or even pizza! frozen bananas for your smoothies
boost metabolism is by increasing
and brown rice and quinoa for your
levels of leptin, the “anti-starvation”
meals. Lentils may also be prepared
hormone responsible for sending
in advance, depending on how often
hunger messages to the body.
you choose to include them in your
When you diet, leptin levels drop,
meals. The overall goal is to eliminate
prompting the metabolism to
that moment when you walk into
slow down and conserve energy.
the kitchen and think, Hmmm, what
Throwing a calorie-rich cheat meal
should I eat? which inevitably leads to
into the mix tricks your system into
dialing Domino’s. By prepping some
thinking food is plentiful and that it’s
power foods in advance, you’ve got a
okay to burn through its fat stores.
jump start on dinner. Check out the
Great news: Your zero-guilt cheat
prep-ahead recipes in Chapter 7.
meal can be anything you want (yes,
even pizza), and you can schedule
GUIDELINE 5
it at any point in the week without
Get Lean with derailing your ZERO BELLY results.
Zero Belly Liquids Now that you have a handle on
I hate to tell you to drink more the ZERO BELLY plan, let me give you
a tool to help you remember the
water, because you’ve been hearing
foods that form the backbone of the
that advice since kindergarten. But
drinking about eight glasses a day is diet. It’s the acronym Z.E.R.O. B.E.L.L.Y.
key to ZERO BELLY results. Not only As you’ll see on the next page, each
will water keep you satiated (a lot of letter stands for a superfood group.
times what we interpret as hunger is Just keep ZERO BELLY in mind and
really thirst), but water flushes out you’ll never be at a loss for what to
the waste products your body makes eat. A detailed description of these
when in breaks down fat for energy nine superfood groups can be found
or processes protein and burns fat. In starting on page 16. But first, turn
other words, the more successful this the page for a handy at-a-glance
program is for you, the more water summary of the ZERO BELLY program:
you’ll need every day. Drink up! your ZERO BELLYSTARTER KIT.
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(cid:2)50+ DELICIOUS SUPERMEALS