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When you’re doing one of my diets, you’ll keep your carb intake to a minimum. That’s because all carbs are basically sugar to your body, and to melt off belly fat fast, you need to turn off the sugar faucet and switch your body to burning fat. Before long, however, you’ll lose all of your extra pounds. At that point, you may wonder: How do I start reintroducing carbs after low carb dieting? Can I let carbs back into my life and still keep the weight off? The answer, I’m happy to say, is YES! The trick is to be smart about how you do it—so today, I want to share five simple strategies for making carbs your friends, not your enemies. Strategy #1: Make carbs the accent for a meal, not the main event. Most of us grew up eating a diet based on the original food pyramid, which told us to center every meal around carbs. That’s why so many of us are now battling belly fat, metabolic syndrome, and diabetes. These days, we know that while a small dose of carbs is fine, a big dose means trouble. So enjoy your carbs, but limit them. For instance: Rather than eating a humongous pile of pasta for dinner, have a small side of pasta and make a protein the star of your plate. Add one serving of fruit not the entire fruit bowl—to your morning smoothie. One serving of fruit is about a half cup of chopped fruit, a medium apple or pear, or a small banana (or half of a large banana). Eat half a baked potato, not a whole one, as a side. Also, sync your carb intake to your energy requirements. On days when you do intense workouts, add some extra carb fuel to your meals. On low-activity days, on the other hand, go easy on high-carb sides or avoid them altogether. Strategy #2: Focus on nutrient-dense carbs. Not all carbs are equal. Sweet potatoes, carrots, beets, butternut squash, and fruits are high-quality carbs because they contain lots of nutrients and a good dose of fiber. Bread and pasta have very few nutrients, while junk foods like doughnuts and cake have almost none. Because of this, you’ll want to choose starchy veggies over grains as often as possible. Also, make high-carb junk food a rare treat—not part of your daily diet. BTW, if you do add grains back into your diet, I recommend sticking to organic, non-GMO grains and—when possible—choosing grains that are ancient, sprouted, and/or fermented. Strategy #3: Focus on how carbs effect your body. No two people are alike, and what works for someone else may not work for you—especially when it comes to food. That’s why I want you to play detective as you start reintroducing carbs after low carb dieting, and explore questions like these: Does gluten cause problems for you?  When you eat gluten-containing grains, do you experience bloating, brain fog, or other problems? If not, you can introduce small amounts of them back into your diet. Otherwise, give this category of grains a pass and opt for gluten-free breads and pasta. Is your gut healthy? If you’re pretty much free from GI problems such as diarrhea, constipation, and bloating, that’s a good sign that your gut bugs are in good shape and can handle small doses of carbs with ease. If not, go very easy on high-carb foods—and limit or avoid sugar and grains in particular. Do you have any blood sugar problems? If so—even if you’re not diabetic—you need to watch your carbs very, very carefully. Take your blood sugar measurements on a regular basis and find out how many carbs (and which types of carbs) your body can tolerate well. Strategy #4: Add carbs slowly back into your diet. One big secret to reintroducing carbs without gaining weight is to know how your body reacts to them. And this, again, takes a little detective work. To determine the right “carb dose” for your body, ease carbs back into your diet gradually. At first, calculate your daily carb intake by reading labels and using carb-counting apps. Later on, you’ll be able to “guesstimate” your carb count easily. Start by eating about 50 carbs a day for one week; then bump that number up to 60 to 75 carbs per day for another week. Keep adding a few carbs each week until you’re satisfied with your carb intake and you’re not gaining weight. (For most people, a daily intake of about 100 carbs does the trick.) If the number on the scale starts going up, cut back to the amount of carbs you ate the week before. Strategy #5: Avoid using carbs as a stress reliever. People often turn to high-carb comfort foods as a way of dealing with stress or unhappiness. I totally understand this, because carbs release feel-good chemicals that can temporarily chase the blues away. (And yes… I myself have occasionally been known to OD on gelato after a really rough day.) However, if you continually turn to carbs as a crutch to get through tough times, you’re going to put those extra pounds back on—and that, in turn, will make you even more stressed-out and unhappy. It’s a vicious cycle. To avoid this trap, make stress-reducing techniques part of your daily life. Great approaches include meditation, yoga, Tai Chi, and journaling. Also, treat yourself to non-food rewards when you need a “happy fix.” For instance, buy a new novel, take a bubble bath, or get a manicure. Or, if you can afford it, buy yourself a brand-new outfit—because you have a beautiful new body as a result of your diet, and what better way is there to boost your mood than by showing that slim body off to the world? Add carbs to your diet sparingly! Once you’ve lost your extra weight, carbs can be a healthy and fun part of your diet. Follow my five strategies for reintroducing carbs, and you can enjoy them fearlessly. Just remember: Keep those carbs in their proper place. Forget what the old food pyramid told you, and treat them not as your BFFs, but as casual friends. Love them too much, and they’ll treat you badly in return… but enjoy them occasionally, and you’ll be just fine! Keep thinking big and living BOLD!

Are you looking for body fat burning foods? If so, you need to create an energy deficit. Which means burning more calories than you consume on a daily basis. Because when this happens, your body begins to burn excess body fat for fuel. And that’s when you start shedding pounds. But, you may be surprised to learn that creating an energy deficit doesn’t require counting calories or eating low-calorie or “diet” foods Instead, I recommend intermittent fasting. Fasting for a period of time each day or for a full 24 hours a few times a week. Which easily reduces the number of calories you consume. However, when you do eat, it’s important to focus on nutrient-rich foods that satisfy both your hunger and your palette. A good combination of clean protein, healthy fats, and carbs from fruits and vegetables will ward off cravings and keep you full between meals to maintain your energy deficit and blast away excess belly fat. So ditch the chips. And even the plain Jane steamed veggies. Because neither are satisfying. Instead, give some of my favorite “slimming foods” a try… What foods are best to use for body fat burning? Bone broth is one of my favorite body fat burning foods Bone broth is made by simmering bones along with vegetables and seasonings in water. And what you’re left with is a beautiful liquid filled with easily absorbable proteins and an abundance of minerals. Plus, it’s rich and delicious! So when you sip on bone broth, it’s super satisfying. Your body gets a huge dose of nutrition with very little calories. And, it doesn’t contain any carbs or sugar, which further supports fat burning. It’s also worth noting that two of the primary proteins in bone broth (glycine and proline) also help to heal your gut and reduce inflammation. Two very important factors when it comes to weight loss. Add collagen protein powder to create a powerful body fat burning food. Similar to bone broth, collagen protein powder contains highly absorbable proteins (including glycine and proline) that nourish your body without sugar, carbs, or a lot of calories. And collagen can be added to almost anything because it imparts virtually zero taste or smell. This includes coffee, tea, smoothies, and even soups. Thus, adding collagen to your favorite beverage is a simple and enjoyable way to give your body a protein boost and keep your hunger at bay. Use coffee as a body fat burning drink You might be surprised to see coffee on this list. Because we’re often told that caffeine is bad for us. And it can be if you overdo it. But, the truth is science tells us that caffeine can help reduce the amount of calories you consume as well as increase the amount of calories you burn. This is especially true if you drink a cup of coffee shortly before exercising. Because caffeine helps to release stored body fat and exercising ensures that your body burns it for fuel. So it’s gone for good! And when you add collagen to your coffee, you get weight loss magic. But, if you’re not a coffee fanatic, green tea offers similar benefits. What fruit burns belly fat? Yes, avocados are fruits and are one of the fruits that burn belly fat the best Yes, avocados are mostly fat. But, your body needs dietary fat to thrive. And, chances are you can’t eat more than one in a sitting. Because the fat along with a good dose of fiber is very filling. On the other hand, low-fat processed junk food goes down like water. Because there’s no nutrients your body needs. The hunger signals never cease. And before you know it, you’re raiding the pantry or vending machine again. The truth is fat helps you burn fat. Because eating fat as opposed to high carb junk keeps your insulin levels low. And this state is necessary for your body to access and burn stored fat. Avocados are also great for bloating, which can be another obstacle when it comes to a slim waistline. First, the fiber keeps things moving freely. And second, avocados are high in potassium, which helps to ease water retention. So don’t fear the fat! Just be sure to stick to healthy, whole food sources of fat, such as avocados, olives, and coconut. Use blueberries as one of your go to fruits to burn body fat. Blueberries are a great slimming food to add to your diet. They’re naturally sweet. But relatively low in calories and sugar compared to other fruits. And high in fiber, which fills you up. Blueberries are also packed with antioxidants that fight oxidative stress and inflammation–two of your worst enemies when it comes to weight loss. One of my favorite fruits that burn body fat are grapefruits Grapefruit is a slimdown superfood that burns belly fat. According to this study, women who consumed grapefruit regularly had a slimmer waist and weighed less on average when compared to women that didn’t eat grapefruit. And this study found that those that ate a half of a fresh grapefruit before a meal lost significantly more weight than a placebo group. And while the exact mechanism is not clear, a significant reduction in insulin levels was also observed. You can use nuts as body fat burning foods Just like avocados, nuts are high in fat and fiber. They’re also loaded with vitamins, minerals, and antioxidants. Thus, it’s not surprising that studies have linked their consumption with increased satiety as well as lower body weight and a lower risk of diabetes. Two of my favorites are walnuts and almonds. In this study, participants were prescribed a diet for 6 weeks that included a muffin for a snack. Then, the same participants were prescribed the same diet for another 6 weeks, but instead of the muffin, they were given 1.5 ounces of almonds. The calorie content of the muffin and almonds was the same. And guess what? Just that one swap (from muffin to almonds) led to a noticeable reduction in belly fat as well as leg fat. That’s huge! However, I must warn you, nuts are sometimes easy to overdo. Especially if they’re “honey” roasted. And many commercially roasted nuts contain unhealthy “vegetable” oils that work against your weight loss goals by promoting oxidative stress and inflammation. Thus, I recommend only a handful of nuts a day to replace chips, crackers, and other nutrient void snacks. And eat them raw or roast them at home with a little coconut oil and sea salt. Who would’ve known dark chocolate is a body fat burning foods Could it really be? Yes! Chocolate is made from cacao beans, which are packed with healthy fats, fiber, minerals, and antioxidants. A true superfood! Dark chocolate is specifically high in monounsaturated fats. The same type of fats predominantly found in olives and avocados. And studies have linked diets high in monounsaturated fats to lower body weights. So when eaten in small quantities, dark chocolate (70% cocoa or higher) can nourish your body, fight oxidative stress, and reduce inflammation. Yes, please! Use herbs and spices in your meals to help burn body fat  Herbs and spices pack a nutritional punch. They’re a great source of powerful antioxidants and anti-inflammatory compounds. And they give your food FLAVOR! Which is so important when it comes to weight loss. Because if you don’t enjoy your food, you’re likely to seek out less healthy options. While all herbs and spices are nutritional powerhouses and key elements to a slim waistline, science specifically favors chili peppers and turmeric. In this study, specific compounds found in chili peppers were found to speed up your metabolism, promote fat burning, and decrease appetite. Researchers also found that regular consumption of chili peppers results in a significant reduction in belly fat. Now, with regards to turmeric, it’s probably one of the most health promoting foods on the planet. And it’s best known for its anti-inflammatory properties. This is important when it comes to fat loss because obesity is almost always associated with inflammation. In this study, participants were subjected to a 30 day weight loss intervention program including diet and lifestyle changes. After the 30 days, their weight and fat mass were calculated. Then, they were prescribed an additional 30 days of the same intervention with only one change. The participants were given supplemental curcumin, one of the key active compounds in turmeric. Weight loss jumped from 1.88% to 4.91%. Waistlines dropped by 2.36% to 4.14%. And get this...reductions in body fat changed from 0.7% to 8.43%. Just from adding turmeric to their weight loss program. So while turmeric may not be a magic pill on it’s own, it has the potential to improve your results when combined with a nutrient rich diet. One of my favorite body fat burning foods is wild salmon Like bone broth and collagen, salmon is an excellent source of protein. But it also contains high amounts of anti-inflammatory Omega-3 fatty acids. This combination makes salmon a great addition to any fat loss meal plan. What vegetables burn body fat? I couldn’t write an article about slimming foods and not include vegetables. In fact, veggies should fill more than half your plate. And variety is key! Colorful veggies such as leafy greens, red peppers, and sweet potatoes are full of vitamins, minerals, and fiber as well as potent antioxidants and anti-inflammatory plant compounds. Plus, they’re relatively low in calories. But veggies don’t need to be bland or boring! Add herbs to spice them up. Roast them with olive or coconut oil. Or dip them in guacamole. Sum up body fat burning foods If you want to slim down, the foods you eat (or don’t eat) can make a big difference. Processed junk food provides little to no nutrition. Which often leads to overeating and makes an energy deficit impossible. On the other hand, the slimming superfoods discussed above can turn your body into a fat burning machine. By boosting your metabolism, reducing insulin levels, and fighting oxidative stress and inflammation. They also fill you up and stop cravings in their tracks. So go simmer some bone broth and use it to make a delicious batch of chili or coconut curry soup. And treat yourself to a square of dark chocolate for dessert. How does that sound? Keep thinking big and living BOLD

If you’ve lost all the weight you want to lose, congratulations—you did it! When you get that beautiful belly you desire, you’re going to feel lots of emotions. You’re going to feel proud, relieved, sexy, and happy. But you know what else you may feel? A little scared. Why? Because you’ve succeeded temporarily at diets before, but then you’ve put the weight right back on. Over and over and over again. But, I’m not going to let that happen to you. My goal is for you to eat fearlessly for the rest of your life. I want you to enjoy all the foods you love, while keeping your belly slim for life. When you stick to my Slim Belly Forever/80-20 plan no food is taboo for 20% of time time. You’ll be able to eat anything you want for 20% of your meals. You can have pancakes for breakfast on Sunday or pizza for dinner on Wednesday. And you’ll do it without gaining weight. For the remaining 80% of your meals you will stick to the Yes and No foods outlined in both the Bone Broth Diet and The 10-Day Belly Slimdown. This should help you keep the weight off for good. But, if you start to gain a pound here or there you need to spring into action quickly and find out why so you can correct course, and make sure you’re following these dos and don’ts. Don’t Go Low-Fat The biggest mistake you can make is to go low-fat. Your body actually needs healthy fats to burn fat—and it needs them to build smooth, beautiful skin cell walls as well. (That’s why so many of your friends look old, dried-up, and wrinkled after low-fat diets.) Instead, make sure your diet includes a daily tablespoon or two of healthy fats such as olive oil, coconut oil, avocado oil, or pastured butter. These will help you keep the weight off and help you fight cravings. Don’t Starve, but Do Satisfy Do you think you need to starve? Think again. A good plan ensures that you never get uncontrollably hungry, panic, and go off the rails. Make sure you allow for a filling, satisfying hunger-stopper whenever you need it—not just a celery stick. My best suggestions are: Bone broth A few slices of avocado A few olives A handful of almonds or coconut chips Don’t Graze All Day Remarkable research shows that it’s not just what you eat but when you eat that counts. Amazingly, simply restricting your “eating window” to fewer hours each day will rev up your metabolism and melt pounds off faster. Twenty-four-hour fasts are also a powerful fat-burner and I recommend intermittent fasting for 24-hours, drinking nothing but bone broth for 24 to 36 hours, occasionally or as a way to “erase” the damage a major cheat day did. Keep Your Gut Healthy Weight gain starts with a sick gut microbiome. This causes inflammation, leading to a “leaky gut” that allows toxins and undigested food particles to escape through the intestinal wall. These molecules, in turn, trigger a body-wide immune system attack, resulting in chronic inflammation that packs pounds on you. What’s the answer? A diet rich in anti-inflammatory, gut-healing foods like collagen and bone broth—foods that coat, soothe, and heal a sick gut, like putting aloe vera on a sunburn. By the way, this is another reason to steer clear of low-fat diets. They’re typically loaded with low-fat dairy and tons of grains, both of which are inflammatory. Get Enough Fiber Fiber fills you up, making it easier to feel full and satisfied. If you fall short on fiber, you’re likely to feel hungry and made choices you don’t really want to. Cut Out Blood Sugar-Spiking Foods When you eat a diet high in carbs—and that includes “healthy” carbs like whole wheat toast and rice cakes—you constantly spike your insulin levels. And insulin is the hormone that lays down fat, so high levels of this “fat fertilizer” are the last thing you want! Loading Up on Nutrients Packaged diet foods typically are high in bad ingredients (like artificial sweeteners) and deficient in specific nutrients you need to ramp up fat-burning. Instead, find a diet that’s centered around fresh, natural foods that give you a wide range of fat-burning nutrients—from choline to butyrate to conjugated linoleic acid. Limiting Fruits If your diet includes more than one or two small servings of fruit per day, you’re getting too much sugar. That sugar raises your blood sugar, which raises your insulin levels—and again, insulin is a “fat fertilizer.” Also, be careful about which fruits you choose. For instance, skip high-glycemic pears and reach for lower-glycemic blueberries. Get Enough Protein Many people fall short on protein, which is a big mistake because protein is filling and rich in fat-blasting nutrients. Don’t go below 45 grams of protein a day (with the exception of the days when you intermittent fast). And did you know that it takes more calories to digest protein than it does to digest carbohydrates or fat? This means that right off the bat, you’re getting a weight-loss bonus. Finally, Be Honest with Yourself This is a big deal, because once you’ve worked hard to take off those extra pounds, you don’t want to turn right around and put them back on. So get honest about your good and bad habits. Are you really just having one four-ounce glass of wine or is your “one” glass closer to eight ounces? Did you really just sneak one bite of your kid’s mac and cheese? Are aware of how many starchy carbohydrates you eat in a day or are you just guessing that you aren’t eating that many? The more real you can get about what you actually put in your mouth the easier it will be to stay on track and keep the weight off long-term. I know you can do this!

We’re led to believe we must eat like birds to be slim. And we’re told that fat is fattening and all calories are created equal. Well, guess what? These are all BIG FAT LIES. Let me explain... What happens when you eat one of those 100 calorie snack packs? Do you feel satiated? Most likely NOT. Because the snack you just ate is nothing but refined flour and sugar. Ingredients that spike your blood sugar and insulin. And that’s about it. So what happens next? You reach for another 100 calorie snack pack! Now you’re up to 200 calories. And often it doesn’t stop there. Most people continue to eat until they’re bloated and left feeling guilty. Because these processed junk foods fail to turn off your hunger signals. In fact, the body is actually still hungry. Hungry for what it really needs–fat, protein, (unrefined) carbs, vitamins, and minerals. When you give your body these things, the hunger signals go away. You feel full, but not bloated. And you no longer feel the need to keep eating. What this means is that it’s important to nourish your body with nutrient dense foods. Always. Even when you’re trying to lose weight. And when hunger strikes, below are my top tips for getting it under control quickly. Sip on Bone Broth Nothing could be more satisfying than sipping on a cup of bone broth. It’s warm, rich, and absolutely delicious. It’s also PACKED with easily absorbable protein and minerals that nourish your mind, body, and soul. Enough to ward off cravings almost instantly. And keep your hunger at bay. Plus, bone broth is also very low in calories. And has zero sugar. Truly a MUCH better choice than any “diet” food. Eat a Little Fat I get weird looks all the time when I tell people to eat fat. But fat is a nutrient that our bodies need to thrive. Fat is used to make hormones. And our brains are made mostly of fat. When it comes to hunger, fat is super satiating. And a little goes a long way. For example, eating a half of an avocado should keep you full for quite some time. It only has roughly 150 calories. But it’s also packed with fiber, vitamins, minerals, and healthy fat. So instead of eating an entire box of 100-calorie snack packs, go for an avocado instead. Other healthy sources of fat to reach for are coconut, olives, nuts, and seeds. Drink Sparkling Water Sometimes we feel hungry when in reality our bodies are just dehydrated. This means a cup of water, coffee, or tea may be enough to do the trick. But if that’s not cutting it, try some unsweetened sparkling water. The tiny bubbles really fill you up. You can even make your drink festive by adding some cucumber or lemon slices. Or even some mint. It’s refreshing, filling, and sin-free! Distract Yourself Sometimes hunger also strikes when your stressed or bored. In these cases, distractions can be a great way to prevent yourself from raiding the pantry. Personally, I love getting outside for a walk or hitting the gym. But there are so many other ways to distract yourself. Call up a friend, read a book, go for a bike ride, or tend to your garden. The possibilities are endless! To Sum it Up… Keeping your hunger under control is an essential component to losing weight. But starving yourself or eating “diet” foods is NOT the right way to go about it. Instead, you must focus on nutrient dense foods with protein and healthy fats to stop your hunger in its tracks. So trade in your 100 calorie snack packs for more satisfying foods such as bone broth, avocados, nuts, and seeds. I promise you won’t regret it! Keep thinking big and living BOLD!

Worried you might have the low carb flu? Dr. Oz and I discuss the symptoms and fast fixes when you're feeling that flu! All About the “Carb Flu" I’m an Italian girl, and that means I’m a great believer in enjoying life. That’s why my 10-Day Belly Slimdown and Bone Broth Diet plan are designed to be easy, satisfying, and even fun. However, I’m always straight with you—and that’s why I want you to know that there’s one challenge you may face early on in your diet. It’s called the “carb flu,” and it’s definitely not fun. In fact, if you’re not ready for it, it can derail your diet. If you’re prepared, however, you’ll breeze right through it. Today, I want to tell you all about this phenomenon and explain why it’s a good thing, not a bad thing. Here’s the story. What is the "carb flu"? Right now, your body is used to burning sugar for fuel. On either of my diets, you’re going to teach it to burn fat instead. This will turn you into a fat-burning machine—but it can also trigger the carb flu. While not everyone experiences this phenomenon, it’s very common. Why do you get the carb flu? Simple. Burning fat is harder than burning sugar, and your cells may initially react by getting crabby. (I like to compare this to the reaction you get when you tell a teenager to get off the couch and go mow the lawn.) Luckily, this hissy fit will be very temporary. Better yet, it’s a signal that your body is flipping the fat-burning switch to “on” and your belly pounds will soon start melting off faster and faster. What are the carb flu symptoms? I describe the symptoms of the carb flu as feeling “tired, cranky, wired, and weird.” Here’s what you may experience: You may feel fatigued. It’s natural to run out of steam quickly on carb flu days. You may feel like you have a touch of the flu. You might feel foggy-headed and “blah,” have achy joints or a headache, or even get the sniffles. You may get moody. That’s because your brain is used to a steady diet of sugar, and right now it’s feeling deprived. You may feel “icky.” Digestive upsets, allergies, and even a little acne may appear. None of this is fun, but none of it needs to throw you off track. The trick here is to spot these symptoms and know that they’re a good sign—not a bad one. Also, remember that they’re temporary. When does the carb flu start? Typically, symptoms of the carb flu begin to appear somewhere between Day 2 and Day 7 of your diet. This timing isn’t set in stone, but if you make it to Day 8 without any symptoms, odds are you’re one of those lucky people whose cells happily adapt to burning fat without throwing a tantrum. How long will the carb flu last? This varies from person to person. Sometimes carb flu symptoms disappear in as little as a day or two, while other times they may last a week. How to survive the carb flu. While you’re experiencing the carb flu, there are steps you can take to ease your discomfort. Here’s what I recommend: Add a tiny dose of fat to your diet. A handful of unsweetened coconut chips, some olives (rinse off the salty brine), or some pieces of avocado can tame your carb flu symptoms. Skip your workouts. I’m big on exercise, but this is one time when it’s okay to forego a strenuous workout. Instead, do some gentle walking. Go to bed early. Indulge yourself with an extra hour or two of sleep. To help you sleep soundly, take a warm Epsom salt bath before you turn in. Journal. Journaling during your diet is a great idea, and it’s especially helpful when the carb flu sets in. Journaling will help you identify the onset and the end of your carb flu, and writing about your reasons for losing weight will keep you focused on your goals during this temporary challenge. Diet with a friend. A “diet buddy” can help you stand firm during a bout of the carb flu, and celebrate with you when it’s done. Treat yourself. If you have a few extra dollars, buy a good book, get a massage, or treat yourself to a mani-pedi. It’ll take your mind off your symptoms and brighten your mood. Distract yourself. If the carb flu causes carvings, remember that the average craving only lasts about three minutes. Play a game on your phone, call a friend, or take a walk, and that craving will vanish before you know it. Do mindful meditation. This simple and powerful technique, which I talk about here, can ease both the physical and the mental symptoms of the carb flu. Keep your eyes on the prize! The carb flu is the toughest hurdle you’re likely to face on your diet. If you’re ready for it, however, it won’t trip you up. Instead, you’ll stay on course and head straight for the finish line. If you do wind up battling the carb flu for a few days, keep thinking about the incredible reward you’ll get at the end. You’re in the process of transforming your body into a lean, mean, fat-burning machine. As a result, you’re going to melt that fat off your belly like crazy. So stay strong. Each day you face down the carb flu and stick to your diet, you’ll be investing in a slimmer, healthier, more gorgeous you—and your payoff will be awesome! Keep thinking Big and living BOLD!

Are you seeing the numbers on your scale go up year after year… and decade after decade? If so, you’re not alone. In fact, one study of more than 18,000 younger women found that they gained an average of twenty pounds over a 16-year period. It’s easy for weight gain to become a vicious cycle as you age. When you put pounds on your belly, that fat doesn’t just sit there. Instead, belly fat is an “estrogen factory”—and excess estrogen makes you gain still more fat around your belly. In addition, belly fat increases inflammation, which is one of the biggest causes of obesity. So it’s no wonder that two-thirds of us are overweight by the time we reach our fifties. Luckily, there are ways to fight back—and there are specific strategies you can use to stay slim at each stage of your life. Today, I’ll tell you how to keep those pounds off decade by decade. Your 20s: Baby fat and “desk belly” In your 20s, one of the biggest triggers of weight gain is—you guessed it—pregnancy. We all know it’s tough to lose those post-pregnancy pounds! But that’s not all. At this age, you’re likely to be sitting on your behind at a desk all day. What’s more, when you do get home, you’re probably too tired or too busy to exercise. There’s also a good chance that instead of grabbing a salad for dinner, you’re making a big meal for your family—and the more you cook, the more you eat. What’s the answer? To get rid of that “baby fat” fast, cut the carbs and focus on lean proteins, veggies, and healthy fats like coconut, avocado, and olive oil. Also, get your family to eat better so you can join in their meals without putting on pounds. Next, do high-intensity interval training or HIIT, which gives you big benefits in a short time—as little as ten or fifteen minutes a day. Finally, have your doctor check you for a vitamin D or iron deficiency. Either one can make you tired and cause you to gain weight. Great snack for losing weight: Additive-free beef jerky.  It’s portable, it’s low in carbs and calories, and it gives you a big shot of energy. Your 30s: Missing muscle, dropping hormones, and skyrocketing stress In your 30s, you start to lose muscle tissue—and less muscle mass means less fat burning. In addition, your hormone levels start to drop. This can make you hungry, and it’s also the reason your body starts to shift to an “apple” shape, with pounds piling on your belly. If you’re juggling kids and work, you’re also under a ton of stress—and that stress raises your cortisol levels, giving you a “cortisol tire” around your belly. What’s the answer? Do resistance training to build muscle and “rearrange the furniture.”  Keep sticking to a healthy diet, and reduce your stress with meditation, breathing exercises, yoga, or Tai Chi. Ask your doctor to do a circadian rhythm hormone test to see if your hormones are unbalanced—and if they are, look into bio-identical hormones. Great snack for losing weight: Coconut chips for cravings; SeaSnax for thyroid-supporting iodine. Your 40s and Beyond: Burnout and a wonky metabolism In your 40s, your hormones take a huge hit—not just your sex hormones but human growth hormone (HGH), which helps break down fat and prevent it from settling on your belly. And while you’re eating the same amount, your metabolism is slowing down. What’s more, your body is burned out from years of pregnancy, breastfeeding, and stress—and that can make you tired and overweight. What’s the answer? Do “mini-fasts,” which send your HGH sky-high. Start a food journal, and practice mindful eating instead of following old habits. Renew your zest for life by trying new adventures, from ballroom dancing to zip-lining.  And have your doctor check your hormones again, as well as testing you for common nutritional deficiencies that can cause fatigue and weight gain. Great snack for losing weight: Filling soups and broth, to satisfy your cravings without putting pounds on your belly. These simple but powerful strategies can help you break the weight-gain curse and stay slim whatever decade your in. They’ll also make you healthier, happier, and more energetic. What’s more, they’re easy to put into action, even if you have a crazy-busy life. So resolve to make every decade better than the one before… and then go do it! Keep thinking Big and living BOLD!

What kind of results do people get on The 10-Day Belly Slimdown? Scroll down to read the inspiring real-life results of this diet, plus before and after pictures and two journals that share a day-by-day account of the 10-Day Belly Slimdown. Here's my promise: If you follow this plan, you're going to lose your belly fat. You're going to stop hiding your belly and start strutting. You're going to smile when you see yourself naked in the mirror. In addition, you're going to take control over your belly. If you're tired of being bullied by your gut—tired of constant bloating, gas, and constipation—I'm going to show you how to take command. I'm going to tackle the inflammation that makes your inner belly old and sick, so you won't just look younger on the outside—you'll be healthier on the inside. In addition, I'm going to load you with nutrients that beautiful your skin, hair, and nails and heal your joints while they melt away your belly fat. And I'm going to balance your hormones so cravings become history. Want more benefits of this diet? Here are 10 (more) Reason You Need the 10-Day Belly Slimdown. Let's go! I can't wait to take you on this journey—and I'm giving you loads of free bonuses when you order, including a coupon worth the entire cost of the book plus printable shopping lists, meal plans, 10 days of emails to inspire you throughout the plan, and so much more. Here's what the experts and pros are saying about the book: "The best gift you can give yourself is a slim, beautiful, healthy belly--and in this book, Dr. Kellyann, an expert I trust, tells you exactly how to get it." — Mehmet Oz, M.D. "This isn't another gimmicky diet--it's a powerful eating strategy that will take your extra pounds off quickly, safely, and permanently." — Mark Hyman, M.D., Director, Cleveland Clinic Center for Functional Medicine, #1 New York Times bestselling author of Eat Fat Get Thin Dr. Kellyann’s 10-DAY BELLY SLIMDOWN is perfect for those who want to shed stubborn belly fat! What I love is that she helps you do it without sacrificing flavor! This is the perfect plan for busy women on the go.” —Laila Ali, professional boxer. Click here to buy at your favorite bookstore, and make sure to claim your bonuses while they're still being offered! Will The 10-Day Belly Slimdown work for you? If you’re like most people, you’ve heard four myths about belly fat. In fact, you may have heard them from your own doctor. These myths lead straight to inaction—so before we get started, I want you to get them out of your head right now. Here they are: “Belly fat is part of aging—accept it.” “If you’ve had a baby, you’ll never have great abs again.” “Belly fat is hormonal. You can’t fight it.” “You can’t diet or exercise belly fat away.” All of this is, to put it politely, crap. It is worth reading the book alone to put these myths to rest once and for all, but I can tell you now as a practicing clinician for more than twenty years, I have busted all of these myths time and time again. That's because my approach is different. It heals you from the inside out and trains your body to be a fat-burning machine. So forget about those myths, because you can lose that belly fat. What’s more, you don’t need to take my word for it! To evaluate the effectiveness of my diet, I enrolled a test group run by an independent clinician. (You’ll see many stories from test group participants throughout the book.) Here are the participants’ results after just ten days: They lost up to 13.4 pounds. They lost up to 5.5 inches around their bellies. Absolutely amazing! Here are the before and after pictures that Margie shared with us, after she finished her 10 day slimdown. Go Margie! Fran, who was part of the test group and whose story is included in the book, lost 7 pounds on the 10-Day Belly Slimdown! How will you feel on The 10-Day Belly Slimdown? The number one fear that people share with me is that they will be hungry when they are mini-fasting. The good news is, you won't be hungry. Let me repeat that... you won't be HUNGRY! That’s because during both your fasting window and your eating window, you’re going to be loading up on luscious bone broth and eating plenty of vegetables and nutrient-rich foods. On this diet, we’re going to get rid of your cravings by resetting your “hunger trigger,” making your belly smarter about when it’s hungry and when it isn’t. This is going to give you total control over your appetite from now on. Now, to make sure this plan is right for you, I want to be completely honest that burning fat takes more work, and at first, your cells will be ticked off about this. As a result, for three to seven days, you may feel tired, cranky, wired, and weird. I call this the "carb flu." This isn’t fun, but it’s actually a great sign—because it tells you that you’re switching over to rapid fat-burning mode. How much weight will you lose on The 10-Day Belly Slimdown? I work with celebrity clients who need to look perfect on camera—their careers depend on it. And often, they don't have a month, or even 21 days, to get their belly looking flat and toned for an audition or an event. That's how the 10-Day Belly Slimdown was born. When it worked with my celebrity clients time and time again, I put together a study of real people. In this clinical study, participants consistently lost weight and had remarkable results after just ten days. As I mentioned above: They lost up to 13.4 pounds. They lost up to 5.5 inches around their bellies. But what about people who aren't in a study—people who are living their daily lives and need to lose weight for their health, for their self-esteem, and to fit into those skinny jeans that are in the back of the closet. Well—take a look at these quotes straight from our private Facebook group:  "I lost 9.2 lbs in 9 days."   "I lost 6 lbs in my first 10 days."   "I lost 9 lbs."  "5 pounds, with Hashimoto's, hypothyroidism and menopause, which are significant constraints to any weight loss, regardless of caloric intake or activity level." "I lost 7.8 lbs in round 1. Started round 2 yesterday." " I lost about 10 lbs! I worked out with 20 mins of cardio and light weight training a total of 5 days, basically every other day." " I lost 9.6 lbs, 1 inch of my waist, 2 3/4 inches of my chest, and 1 3/4 inches of my hips! I know I posted losing 12.25 inches but I also measure upper and lower chest, calves, and neck." " 7 lbs, and 4 inches! " "5lbs" "11.2" "8.6 lbs and 3 inches" "7 lbs! I was already Paleo and have been for years." "10.6 lbs" "I lost 7 lbs in 10 days. WooHoo!!!" "I lost 8 lbs in 10 days!" "After 14 days (4 days into round 2), my husband is down 16 pounds and I am down 9." "I lost 7.5 pounds in 10 days. I know it is true fat loss because my pants feel looser around the waist - hooray! Thanks, Kellyann!" "Completed 10 day SLIMDOWN and 11 lbs. down." And don't forget, when you order the book and send in your receipt, you'll get an invitation to join this group. I can't wait to see YOUR name when you are so proud of your results after only 10 days! Dawn shared this inspiring story, and her pictures with us: The results are in. Just finished the 10 day belly slim down. My husband also did it with me and here our results: Dawn: weight loss from 10-day slimdown 8.6 lbs Hubby: weight loss from 10-day slimdown 10.8 lbs! Dawn: lost 3 inches total, 1 being from my waist! Hubby: lost 3 inches total, with 2 being from his waist. This is such a great plan. It help to re-set me! I have been on BBD since the end of April 2017 and am pleased that I was able to take off almost a pound a day on the 10 day plan! I figured since my body was used to eating "clean" already that I would not lose as much! I lost 55lbs... I still have a little more to go to reach my goal. I did gain a few lbs during the Christmas holidays because I indulged and now it's gone again! I asked members of my team to try the plan and to create a journal—here is an overview of their day-by-day experiences on The 10-Day Belly Slimdown. Read Krissy's 10-Day Belly Slimdown Journal: Before I started The 10-Day Belly Slimdown, I was already following Dr. Kellyann’s 80/20 SlimForever. My family follows a pretty close paleo/ gluten free lifestyle but we also like to indulge and have sweets during holidays. I also like to have a glass of red wine while watching my favorite TV shows to unwind with my husband, not every day but 1-2 times a week. This tends to add up quickly on my waistline and cause major bloating. I was excited to start right after the New Year because I have weddings and events coming up this year that I want to feel great for. I was also noticing my energy levels were plummeting and after having 3 kids in 5 years, my hormones have simply been “out of whack.” I am always cooking in the kitchen and testing out gluten free or paleo meals so when I began this was a piece of cake for me (definitely easier than the 21 Day Bone Broth Diet in terms of food prep). Making coffee in the morning – easy. Grabbing a Slim Collagen Cooler packet, ice, 2 handfuls of store bought pre-washed greens, berries I washed on Sunday, and some coconut milk I have on hand- EASY. Plus, my 4 and 2 year old always wanted some and I was so happy to share!!! If I was running errands I would just bring it with me so I made sure I had it between 12 and 1 PM. Dumping broth ingredients into 2 crock pots then straining into jars-easy! (but messy!) I made the Creamy Tomato Florentine and the Cauliflower Soup which both were SO helpful between my afternoon shake and my dinner! I had about 1-2 cups each day and some La Croix if I was getting hungry. Lastly, when it came to my SLIM plate I was already used to doing this, like I mentioned above, minus adding rice, squash, sweet potatoes or organic white potatoes. So I left those out for myself and made a huge bowl of non-GMO, organic rice for the family to add to their plate if they wanted it (of course they did!) I loaded my plate with as much vegetables as I could stack to stay full until the next day but I quickly saw that hunger diminish. During the 10 days, I really missed wine and found myself some days craving something fatty and salty like a slice of raw cheese—so I grabbed some olives and that helped. When I craved wine, I would make hot tea. I think the habit was more drinking something while watching the shows vs the wine itself! Here is how I felt for 10 days: Day 1 -I made it through just fine, I think I had enough stored energy from carbs over the holiday weekend. Day 2 -I was starting to get my nightly cravings of healthy salty snacks but was fine and determined. Felt hungry so I drank broth and 32 oz of lemon water. Day 3- I was very, very cranky in the morning, I had very little patience with my kids getting out the door for school. Day 4- Even worse with mood swings and noticed slight blemishes on my face. Dull headaches. Day 5- Experienced diarrhea, craving wine, more blemishes. Day 6- Woke up with more energy and better mood! Day 7-10- Feeling slimmer, more full, not staring at the clock for a shake or a meal. I am now on Day 3 of my 2nd round and I must say how simple this way of eating is. It has already become a routine for me. Sometimes I still crave wine and salty snacks, yes, but I am able to work through it so much better than before! I am also excited to see if some of my hormone imbalance symptoms subside over time. Read Jenna's 10-Day Belly Slimdown Journal: I have now done The 10-Day Belly Slimdown twice, once with the original test group in early 2017 and a second time as for my new years resolution. Both times I felt very excited to get started. It felt like I was in the starting gate of my next race and I had a fresh start at winning this one. I had already been playing around with mini-fasting so I wasn’t too nervous to try the plan. And being the content manager for Dr. Kellyann I knew all about the carb flu and the sugar demon and I was ready for it. That said, the carb flu hit me hard on day 4 and 5 and I was very cranky, no headaches or tiredness for me, just really, really cranky. Once I hit day 6 the remainder of the 10-days were smooth sailing. Both times I lost a lot of weight in the first few days... 5 pounds in the first 2 days! The quick initial weight loss was very motivating and I know it’s what helped pushed me through day 4 and 5. I did a lot more batch cooking and prep the second time around and that made a world of difference. I was able to come home at night with food all ready to go so no need to scramble at the last minute and eat something off plan that I really didn’t want anyway. At times I felt little cravings, mainly for potato chips, but for the most part the cravings subsided quickly. I really think the broth loading soups helped me the most. I love, love, love both the Cauliflower Vichyssoise and the Creamy Tomato Florentine. I did have one day that I went off track, I gave in to those potato chips, and it completely stopped my weight loss for a few days. I’m a super busy working mom so I wasn’t able to make anything super fancy for my SLIM Plate meal during the week—just chopped the the meats I batch cooked and used them in a salad--but I did do some fun stuff on the weekend. My favorite SLIM Plate Meal was a sort of skillet meal where I sliced steak really thin and sauteed it with onions, bok choy, and jalapenos stirred in some chili garlic and served it over cauliflower rice. Order The 10-Day Belly Slimdown today from your favorite bookstore (click below!) and then make sure to claim your bonuses while they're still being offered!

Why Should I order the 10-Day Belly Slimdown? The 10-Day Belly Slimdown combines a shortened eating window (intermittent fasting) with collagen-rich foods that turn you into a fat-burning machine. And as if that’s not enough, here are ten reasons additional reasons that this diet will work for you! 1. The 10-Day Belly Slimdown makes you slimmer and more beautiful from the inside out. This plan also tackles the inflammation that makes your inner belly old and sick, so you won’t just look younger on the outside—you’ll be healthier on the inside. In addition, you’ll load you up with nutrients that beautify your skin, hair, and nails and heal your joints while they melt away your belly fat. And you’ll balance your hormones so your uncontrollable cravings become history. 2. You’ll get a spring back in your step (and your joints will feel great!). The 10-Day Belly Slimdown includes bone broth and collagen-rich foods. Bone broth contains glucosamine and chondroitin, the same nutrients many doctors use to treat arthritis. One of the most frequent comments from people who drink bone broth is, “My joints feel so much better!” Get that spring (and that swagger) back in your step with this plan. 3. Losing your belly fat is life-changing! Losing your belly fat will give you a glow, and a whole new sense of self-respect. It makes you feel stronger, more beautiful, and just plain fabulous. When you slim down your belly, you’ll stop concealing your figure and start flaunting it. You’ll wear fun clothes that show off your body. And when you kiss bloat and constipation goodbye, you’ll go from sluggish to supercharged. You’ll perform better at work, at home, and (yes) in bed. Losing that belly fat can be completely life-changing. 4. You’ll learn that WHEN you eat is as important as what you eat. The 10-Day Belly Slimdown is different from other diets because it focuses as much on when you eat as what you eat. In laboratory studies, a shorter eating window contributed to less weight gain… and not only that, the studies proved that shortening your eating window alone encourages weight loss. You’ll learn all about the power of intermittent fastingwhen you start this plan. 5. You’ll eat like royalty. This diet combines intermittent fasting, bone broth and SLIM-gestion foods! SLIM-gestion foods will heal your gut, detox your cells, help you drop weight like crazy, and—the best part? They are absolutely delicious. With meals like mussels with fennel and spiced pork sausage, asparagus bundles wrapped in bacon, and lemon “cheesecake” with berry topping, you will never feel hungry or deprived. 6. You’ll nourish every cell in your body. The stress of excess fat storage leads your cells to release pro-inflammatory hormones that wreak havoc throughout your entire body. Eventually your belly fat cells reach a tipping point and start to “leak,” releasing large amounts of molecules called free fatty acids into your bloodstream. These free fatty acids get deposited in your heart, liver, and pancreas, causing those organs to age prematurely. This, in turn, leads to cholesterol problems, diabetes, and vascular dysfunction. On the 10-Day Belly Slimdown, you shut down the havoc and detox your cells, getting your body back to healthy and sexy! 7, You’ll blast your wrinkles at the same time you shrink your waistline. Collagen will give you stronger skin everywhere. While it’s blasting those wrinkles, it’ll also fight that cellulite on your butt and thighs by firming and tightening the skin in these areas. So while you’re healing and sealing your gut, and supercharging your metabolism, and becoming a fat-burning machine, you’ll also be getting that healthy, dewey glow. 8. You will heal your body from toxins. The stress of excess fat storage leads your cells to release pro-inflammatory hormones that wreak havoc throughout your entire body. Eventually your belly fat cells reach a tipping point and start to “leak,” releasing large amounts of molecules called free fatty acids into your bloodstream. These free fatty acids get deposited in your heart, liver, and pancreas, causing those organs to age prematurely. This, in turn, leads to cholesterol problems, diabetes, and vascular dysfunction. 9. It’s only 10 days. You can do it. It’s just over a week! The benefits are extreme, and the time commitment is minimal. Give this plan ten days, and you’ll get a slimmer belly. Let’s go! 10. You’ll get so many free bonuses! When you order The 10-Day Belly Slimdown and send me your receipt, you’ll get immediate access to all the book bonus material, including printable shopping lists and meal plans, bonus recipes, and so much more. So order now, claim your bonuses, and visualize how you’ll be looking and feeling in only ten days time! Keep thinking Big and living BOLD!

How to Make a Healthy Meal Replacement Shake More and more people have been asking if they can substitute a shake for a meal. I hear you! And my answer is… Yes! You can substitute a collagen shake for a meal IF you follow the proper portions. The cornerstone of both The 10-Day Belly Slimdown and the Bone Broth Diet is highly nutritious foods in the proper proportions. While most people look forward to their Bone Broth Diet meals or their 10-Day SLIM Plate Meal, we all have those days--days when we just don’t want to cook! Luckily, my portions are super simple to follow and if you have my books you can see the portions I suggest for a meal are almost identical to portions I suggest for the perfect shake. While I wouldn’t recommend you replace EVERY meal with a collagen shake, here’s why I think it’s not a bad swap now and then. A perfect meal on either of my diet plans is filled with fat-burning, wrinkle-blasting foods—a delicious protein, a serving of healthy fat, a rich supply of non-starchy veggies, and an occasional serving of fruit. Now, think about this: These are the exact same ingredients, in the same portions, that you’ll find in my collagen shake recipes. These shakes feature lean collagen protein; a healthy fat; two handfuls of a non-starchy veggies; and a closed handful of berries to add a touch of sweetness. So a collagen shake is a perfect “swap” for any meal. Breakfast: Whip up a shake in the morning for a super-quick, easy, and nutritious Bone Broth Diet-compliant breakfast. Lunch: Pack a shake to go, for an office lunch that works with either my Bone Broth Diet or my 10-Day Belly Slimdown. Dinner: If you’ve had a busy day and don't feel like cooking, make a dinner shake—compliant with both my Bone Broth Diet and my 10-Day Belly Slimdown. I can’t tell you how freeing it is to have a delicious meal at my fingertips in minutes, especially when life gets hectic. It takes SO much of the pressure out of staying slim and healthy. So next time it’s mealtime and you don’t feel like cooking, go ahead and reach for a glass instead of a plate! Keep thinking Big and living BOLD!

Intermittent fasting is my secret weapon for fast (and safe) weight loss. Not only is it a practical way to reduce your calorie intake and blast belly fat, but it also gives your digestive system a much needed break and reduces inflammation among many other wonderful things. However, the concept of going without food for a 10, 16, or even 24 hour period may seem a bit scary. But I assure you, there’s nothing to fear! Intermittent fasting is safe, effective, and super simple if you follow the tips below: Plan your fasting days and schedule ahead. There are two types of intermittent fasting. The first involves fasting for an entire 24 hour period a few times a week. In this case, you should schedule fasting on your least stressful and hectic days of the week. For example, consider social gatherings as well as personal and professional commitments. And note that your fasting days may change from week to week, which is perfectly ok. It’s also worth noting that 24 hours doesn’t mean you can’t eat at all during your waking hours. For example, you could eat dinner at 6:00 PM and then fast until 6:00 PM the following day. This way you won’t go to bed hungry. And a majority of your fast will occur while you’re sleeping. Now, the second type of intermittent fasting occurs every day. And it involves eating during an eight hour window (e.g. 12:00 PM to 8:00 PM) and fasting for the remaining 16 hours of the day. Thus, it’s important to pick an eating schedule that works best for you. I typically recommend starting with skipping breakfast. If hunger or cravings strike, load up on bone broth. If you’re not used to fasting, your body may take some time to adjust. Which is why I always recommend having a batch of bone broth ready to go. And to sip on it if and when the need arises. Because bone broth is packed with easily absorbable proteins (a.k.a. amino acids) and minerals that satisfy your hunger and ward off cravings–without spiking your blood sugar or burdening your digestive system. Add collagen to your morning coffee or tea. During your mini-fast, it’s important to stay hydrated. This means drinking plenty of filtered water. However, black coffee or unsweetened tea are also fair game. And adding collagen to either one can make getting through a morning fast much easier. Because collagen offers similar benefits to bone broth. Take advantage of technology. Tracking your progress is very effective. You can go the old-fashioned route and use a journal. However, there are also some great apps available, such as Vora and Zero, that make tracking your fasting hours a breeze. Stay calm. Your body is designed to burn fat in the absence of food. That’s how our ancestors survived when food was scarce. This means you won’t starve. I promise! But, nevertheless, if you start to feel nervous or shaky, you can always reach for bone broth or tea as I’ve previously mentioned. They both having a calming effect. I also recommend taking Epsom salt baths to boost your magnesium and promote relaxation. Meditation, gentle yoga, and nature walks are also high on my list. Because they all take your mind off of eating as well as promote wellness in many other ways. Plan your “break” fast ahead of time. While you’ll be burning excess body fat during your fast, you’ll gain it all back if you binge once your fast is over. Thus, I can’t emphasize enough the importance of having nutrient rich meals on deck and ready to go. This means incorporating meal planning and prepping into your weekly rituals. So what does a “break” fast meal look like? Well, processed junk food is off the table, but you’ll be happy to know your options are far from bland or boring. In fact, my new book–The 10-Day Belly Slimdown–is full of simple recipes for delicious and filling shakes and meals that are perfect for breaking your fast. How does a thick-and-creamy chocolate mint shake or chicken with creamy cilantro sauce sound? These meals all contain the perfect combination of protein, veggies, and healthy fat to satisfy your palate and keep you satisfied until your next meal. And, my new book even discusses how to prep these meals ahead of time to guarantee your success. To Sum it Up… Intermittent fasting is one of the most EFFECTIVE approaches to FAST weight loss. But, if you find it a little daunting, be sure to follow the tips I’ve outlined above. I’m confident they will make intermittent fasting approachable as well as easy to follow. Keep thinking Big and living BOLD!

As a weight-loss expert, I know that some of the most powerful weight-loss strategies are the simplest ones. And here’s one of my favorites: Swap out a meal for a shake each day. This is a quick and easy swap to make, and it’s pure weight-loss magic. In fact, it’s a cornerstone of my new 10-Day Belly Slimdown plan. The key to this swap is to be smart about what you put in your collagen shake recipes. The biggest mistake people make is to add a big dose of fruit, loading their shakes with carbs and calories. That’s a prescription for weight gain, not weight loss. Another misstep is to go low-fat or fat-free. Your body needs healthy fats to burn fat, as well as to absorb nutrients that keep your metabolism humming. What’s more, cutting down too far on fats leads to cravings, which in turn lead to more belly pounds. Luckily, it’s easy to tweak your collagen shake recipe to turn it into a super fat-burner. Here are the ingredients I use to make the perfect, belly-fat-blasting shake:   What ingredients should I add to my collagen shake?  Add collagen powder to your collagen shake.  This heals your GI tract and makes a leaky gut rock-solid, lowering the inflammation that makes you fat and sick. (Bonus: It also erases wrinkles and helps to heal aching joints!) A healthy fat should be added to your collagen shake. You can use any one of these: One tablespoon of coconut oil, avocado oil, walnut oil, or almond butter One-third to one-half can of full-fat coconut milk One-quarter to one-half of an avocado Eight ounces carrageenan-free almond milk One closed handful of coconut chips 4 teaspoons chia seeds, 2 tablespoons hemp seeds, or 2 tablespoons ground flaxseed My favorite fruit to add to a collagen shake is blueberries. These are lower in sugar than most fruits, and they’re packed with fat-burning, skin-firming nutrients. Stick to a single closed handful. Stuff your collagen shake with green, leafy veggies. My favorite is spinach, which is tasteless and adds a big boost of nutrition. Kale, watercress, and Swiss chard work well, too. PLUS: Leafy greens and blueberries keep you young and happy! Add herbs and spices to your collagen shake. Spices like turmeric, cayenne, cinnamon, ginger, and cumin can take your fat-burning to a higher level. Parsley, basil, and other herbs add a hefty dose of phytonutrients. Use Monk fruit sweetener or Stevia if you want a sweet kick to your collagen shake.  These are great choices if you want a little extra shot of sweetness—and the mogrosides in monk fruit may help lower blood glucose, improve blood lipids, and reduce oxidative stress (damage to cells caused by free radicals). Add these superfoods to your collagen protein shakes, and they’ll turbo-charge your weight loss and make you younger and healthier all over. To get you started on your slimming shake swap-out, here’s a recipe from my new book, The 10-Day Belly Slimdown. “HOT” CHOCOLATE SHAKE PREP TIME: 3 MIN. | YIELD: 1 SERVING 1 cup water or unsweetened coconut milk (not canned) 1 scoop Chocolate Bone Broth Protein or 1 packet Collagen Cocoa   Pinch or two of ground cinnamon Pinch of cayenne pepper Pinch of chili powder (optional) 2 handfuls of leafy greens (watercress, kale, spinach, Swiss chard, etc.) 1 tablespoon avocado oil Ice (optional; add to blender or pour shake over ice) Monk fruit sweetener or stevia for additional sweetness (optional) Pour the liquids into a blender, then add all the other ingredients. Blend until smooth and serve. Enjoy! Keep thinking Big and living BOLD!

You know me—I’m crazy for bone broth. I love how it tastes, and I love the awesome things it does for my skin and my waistline. And here’s something else I love about bone broth: You can transform it into a huge variety of luscious, filling soups. So if you’re looking for an alternative to bone broth straight from the mug, try “souping up” your diet with what I call broth loading soups. These are a cornerstone of my new 10-Day Belly Slimdown. Here’s how to turn your bone broth into a delicious, veggie-packed clear or creamy soup. First, make a batch of homemade bone broth, or order up some of my Bone Broth or Collagen Broth. Then try one or more of these variations: Add Some Non-Starchy Vegetables. The sky’s the limit here. Great choices include asparagus, bell peppers, bok choy, broccoli, broccoli rabe, Brussels sprouts, cauliflower, celery, chile peppers, cucumbers, daikon, eggplant, garlic, green beans, green or red cabbage, green onions, jalapeño peppers, leeks, mushrooms, napa cabbage, onions, radicchio, radishes, sprouts, yellow summer squash, zucchini, and tomatoes. Make a Creamy Soup. Adding canned coconut milk will transform your broth into a rich, creamy soup. Cauliflower, broccoli, asparagus, tomato, and mushrooms all make great creamy soups. As a general rule of thumb, use a quarter cup of coconut milk per 8 ounces of broth. You can leave your soup chunky or puree it with a regular blender or immersion blender. Don’t have canned coconut milk on hand? Add one quarter of a pureed avocado per cup of broth, and you’ll get a lovely creamy texture. Make a Hearty Vegetable Soup. Rather than simply adding a single vegetable, add a whole cornucopia of them! Combining vegetables such as cabbage, tomatoes, zucchini, green beans, onions, and peppers will give you a hearty, filling vegetable soup.  (One of my favorites is a classic cabbage soup with tomatoes, onions, and cabbage.) As a general rule, use about one-half to 1 cup of veggies per cup of broth. Sauté or Roast Your Vegetables. Sautéing or roasting your veggies before you use them in your soup gives them an added depth of flavor. In particular, sautéed onion and garlic boost the flavor of soups. Add “Ramen.” Spiralize some zucchini for a healthy version of ramen! For extra color, use a combination of zucchini and yellow summer squash. Make a Cold Soup. A cold cucumber soup or gazpacho is a refreshing change of pace, especially on warm days Add Herbs and Spices. Use these fat-burning herbs and spices in your broth loading soups as much as possible: Here are some tips for creating flavor-packed soups using herbs or spices: Thyme works well in a creamy soup like cauliflower or mushroom soup. Try Italian seasonings like basil, oregano, and thyme in a creamy tomato soup. Make a Mexican-style soup with cumin, chili powder, and paprika. Dill, parsley, and lemon zest are delicious in a chilled cucumber soup. If you’re adding herbs and spices to 8 to 16 ounces of bone broth, start by adding a shake or two of each herb or spice and then season to taste. If you’re making larger batches of a broth loading soup (32 ounces or more), start with ½ teaspoon of each herb and spice you want to add, and then taste-test and season to your liking. Batch cook your favorites! After you experiment with different soups, decide which versions you like best and make big batches of several of them. (Clear soups will freeze well, while it’s best to keep creamy soups in the fridge and enjoy them within a few days.) By batch-cooking your soups, you’ll guarantee that you always have a warm, satisfying mug or bowl of soup handy—and you’ll have a variety of soups to choose from, so your taste buds will never get bored! Keep thinking Big and living BOLD!

We’ve all heard that “slow and steady” is the smart way to lose weight, right? But guess what: that’s a myth! Despite popular belief, losing weight quickly is the best way to go. Hands down! And while I’ve been witnessing this in my practice for years, science has also shown this to be true. The Science... In a groundbreaking study, researchers found that people who dropped the most pounds in the early days of their diet lost more weight by the six-month mark than slow starters. In fact, researchers found a significant difference in behavior between the fast and slow weight loss groups. Specifically, the fast weight loss group attended many more behavioral classes, took in way less calories, and significantly increased their physical activity. So what gives? This isn’t what we’ve been led to believe. Well, I don’t know about you, but nothing motivates me more than RESULTS! And that’s exactly what the researchers proposed in the study mentioned above. Fast weight loss is much more motivating. It quickly improves your quality of life as well as your outlook. And this study found that when factors such as physical appearance, perceived health, energy levels, and body image improve during the first four weeks of a weight loss program, better outcomes are more likely in the short and long term. But wait, doesn’t a quick initial weight loss mean you’re more likely to gain the weight back? Nope! Not in my patients and not according to science. Because the same study found that participants in the fast weight loss group had a much higher chance of keeping the weight off in the long run. FIVE times more likely to be exact. Crazy, right? Well, it’s not the only study of its kind. This study also concluded that a faster initial weight loss was associated with better long term maintenance. This study reported similar findings. But, they also noted the importance of making lifestyle changes, such as eating healthier (not just less), managing stress, and becoming more physically active. And I couldn’t agree more! How to Lose Weight Fast AND Safely Now some may argue that losing weight fast isn’t safe. And that may be true if you go from eating a 2000 calorie junk food diet to a 1500 calorie junk food diet. Because processed and fast foods contain so little nutrition as it is. Which means you’re not supporting your body with the nutrients it needs to handle the weight loss safely. You may lose weight, but you may also throw your system out of whack while you’re at it. And that’s NOT what you want! Instead, you want to create a calorie deficit with the help of intermittent fasting and nutrient dense foods. Foods such as bone broth and collagen protein powder. Both are low in calories, but super nourishing and satisfying. In fact, this is what my new book–The 10 Day Belly Slimdown–is all about. It teaches you how to lose weight FAST and SAFELY. Step by step! And I know from using this approach with countless patients that losing weight fast is a big part of their success. Here’s a comment I received from a patient whose success story is presented in the book: "I lost a lot of weight in the first few days...5 pounds in the first 2 days! The quick initial weight loss was very motivating and I know it's what helped me push through the tougher days." And, the benefits don’t stop there! If you follow the plan, you’ll also learn how to make all of those important lifestyle changes I’ve mentioned above. Which creates the perfect recipe for getting that sexy, slim waistline you’ve always wanted NOW and keeping it FOREVER. So, if you’re ready to make this year YOUR year, don’t miss my new book! Keep thinking Big and living BOLD!

It’s a new year. A blank slate. And the perfect time to make changes for the better. Whether that be your career, relationships, waistline, or whatever else you want to change in 2018. However, the tricky part is often getting your resolutions to stick. But not this year! If you follow the tips I’ve outlined below, this will be the year you reach your goals. Have a Plan Listen up! Having a plan is ESSENTIAL for your success. Even if you’re extremely motivated, you also need to state your intentions. Which means actually writing down your plan. And breaking it down into small, achievable goals. To illustrate my point, let’s look at this study published in the British Journal of Health Psychology. The researchers set out to measure how frequently people exercised after being given a specific set of instructions. The participants were randomly broken down into three groups. Group 1 was simply asked to track their activity. Group 2 was asked to track their activity, but they were also given motivational information on the benefits of exercise. Group 3 was tasked with tracking activity and was given the same motivational information as group 2. BUT, they were also required to write down their exercise plan. For example, “This week I will jog for at least 20 minutes on Monday at 10:00 AM along the Iron Horse Trail.” It’s important to note that the plan was ACHIEVABLE. But also very SPECIFIC. At the end of the study, only 38% of group 1 participants exercised at least once a week. Group 2 came in at 35%. On the other hand, 91% of group 3 participants exercised at least once a week. That’s a HUGE difference! And similar studies (here and here) have successfully reproduced these results Thus, having a plan works! So let’s say your long term goal for 2018 is to lose 30 pounds. Well, this goal will likely require several steps to make this happen, such as eating healthy, exercising, stressing less, and getting more sleep. But that can be a lot to take on all at once. Thus, maybe start by focusing on your diet. Because a healthy, whole food diet has a trickle down effect. For example, it will give you more energy to exercise. And exercising can help you sleep better at night. So, if you go down this path, one of your short term goals may be to eat more home cooked meals. And you’ll need a plan for this too. Because if you wait until you get home after a long day to figure it all out, chances are you won’t be running to the grocery store to grab the ingredients you need. More likely you’ll end up with take out or even worse, that pint of ice cream in your freezer. Instead, I recommend planning your meals each day. Write down specifically what you plan to eat at each meal and snack each day. Either on paper or use a meal planning app. This will help you determine exactly what ingredients you’ll need (and which you don’t). You can then stock your kitchen appropriately with all the right foods. And maybe even do some meal prepping over the weekend to save you time during the week. Know Yourself This tip requires taking a good look in the mirror. Not to fix your lipstick or pluck a stray eyebrow hair. But instead, to take an in-depth look at yourself. To understand both your strengths and weaknesses. Because when you truly know yourself, you can maximize your strengths and counter the weaknesses that could trip you up. First, give some serious thought to what your best assets are, and how you can use them to reach your goals. For instance: Are you a natural leader? If so, think about getting other people involved in your healthy plans for the New Year. For instance, organize a Bone Broth Diet group at work, or lead a walking group for your friends. Activities like these will keep your own motivation high, while helping your peeps as well. There’s strength in numbers! Are you bold? Then set “stretch” goals for yourself. Don’t make them impossible, but make them awesome. You’ll be amazed at how often you’ll reach them. Are you a creative cook? Then every week, explore at least two new ways to incorporate healthy, slimming foods into your diet. Are you willing to try new things? Then experiment with fun ways to stay fit. For instance, take up rock climbing or surfing, or try archery or ballet. You’ll turn everyday exercise into an adventure! Do you like challenges? If you tell me I can’t do something, you better believe I will find a way to prove you wrong. So if you’re like me, treat your resolutions as mini-challenges. Next, take an honest look at the things that challenge you. But don’t be hard on yourself! We all have weaknesses. The trick is identifying them so you can take steps to counter them and avoid getting derailed. For instance: Do you tend to blow your diet on dates or nights out with the girls? Then avoid the bar-and-restaurant scene and plan weekend activities that involve more doing and less eating and drinking. For instance, go ice skating with your sweetie, or get a massage with the gals. Do you eat fast food often because you don’t like cooking? Then write out a list of all the healthy foods you can pick up quickly at the store—for instance, rotisserie chickens, salads, pre-cooked hard-boiled eggs, pre-cut veggies, tuna, smoked salmon, and Applegate lunch meats. Keep this list in your car, and when you’re tempted to get a burger and fries, dash into the store and grab a good-for-you meal instead. Are you prone to negative self-talk? Then learn to spot this habit and break it. For instance, each time you catch yourself thinking, “I’m going to fail,” replace that thought with a positive one—for instance, “I am strong, and I am committed to my goal of becoming slimmer and healthier.” Think of that negative voice as a bully, and start standing up to it! Reward Yourself Getting slim and healthy is more than just eating well and exercising. It’s also about self love. So when you stick to your plan and hit your milestones, reward yourself for how far you’ve come. For example, if your goal is to lose 20 pounds, consider rewarding yourself for every 5 pounds you lose. However, this doesn’t mean stuffing your face with a box of donuts or a pint ice cream. Instead, find something that you enjoy and makes you feel good. Pamper yourself with a massage. Take a trip to the museum. Get tickets to see your favorite band.   Whatever You Do, Don't Give Up While you must have confidence in yourself, you must also recognize that no one is perfect. And surprises are bound to happen. Thus, in addition to self love, you also need to practice self compassion. If you get tripped up, don’t let it completely derail you. Instead, give yourself a big hug and simply pick up where you left off. Because stressing out or feeling guilty won’t get you very far. In fact, it will get you nowhere! Don’t Take Your Eye Off the Prize While a plan is essential, I don’t want to underestimate the value of motivation. In the studies I mentioned above, the most successful outcomes came when a written plan AND motivation were combined. So...picture yourself where you want to be the night before 2019. And keep reminding yourself WHY it’s so important for you to get there. Keep thinking Big and living BOLD!   MORE ON NEW YEAR'S GOALS >  Dr. Kellyann's Christmas Traditions and Memories — Holiday recipes and Dr. Kellyann's favorite Christmas traditions. >  Here’s to Tradition & Change | Bone Broth Diet | Dr.Kellyann — Enjoying Easter while staying committed to health goals. >  Here’s wishing you a perfectly imperfect Thanksgiving! — Thanksgiving ideas that balance enjoyment with health. >  Paleo Snacks - Halloween Trade-Offs and Caramel Apples — Healthy Halloween snack swaps for kids and adults. >  Be Prepared to Crush Your New Year’s Goals — Preparation work that determines your success. >  Turn Your New Year's Resolutions into Habits — The science of habit formation for lasting change. >  Why You Should Make Your New Year’s Resolutions NOW — Starting now increases long-term success.  

Snack packs are taking over the supermarket snack aisle, but can these pre-packaged, low-calories snacks really slim your waist? Just because something is low-calorie doesn’t necessarily mean that it is guilt-free. Most of the time it’s the same unhealthy, processed ingredients just in a smaller package So, here is my plan of attack for most snack packs you’ll find on the shelf. Potato Chips Don’t get caught up in so called “healthy” buzz-words like baked, rice, and veggie – these terms give the impression that you’re getting a healthy chip that you can eat as much of as you want. But not all these options are the same and many of them have ingredients snuck in that make the snack unhealthy. I’m not saying avoid these at all costs – I’m just saying don’t specifically purchase them because you think they’re good for you. My favorite salty substitute for potato chips is a root vegetable chip like beet chips or sweet potato chips or even a real veggie chip like kale chips. My recommended swap for chips is beet chips or kale chips. Crackers Avoid refined, enriched white flour crackers at all costs. White flour, with vitamins and minerals added in, is almost always an indication of empty calorie carbs. Whole ingredients means more fiber, more nutrients, and they’ll keep you fuller longer. I look for crackers made with nut flours or seeds. My recommended swap for crackers is seed crackers. Cookies First, make sure any cookie you choose has at least 3 grams of fiber per serving. Fiber will allow the sugar in the cookies to be absorbed by your body much more slowly, tempering blood sugar spikes. And keep in mind, gluten-free doesn’t mean guilt free. A lot of cookie companies try to lure you in with this gluten-free label on the packaging, but some gluten-free cookies have just as much sugar, fat, and calories and a regular cookie. I don’t generally recommend cookies so when I do I like to see cookies with some protein. Cookies made with nut flours and seed butters are my preference. My recommended swap for cookies is a paleo-style cookie. Candy Most important thing with candy is to avoid sugar-free candy--artificial sweeteners are a no-go in my book. Look, no candy is good for you, but we know people are going to eat it. So just try to set your limit to 20 grams of sugar or less. And if you choose candy that has nuts, fruit, or dark chocolate, you can have more before hitting that mark. I personally like nut truffles. My recommended swap for candy is dark chocolate almonds or nut truffles. 

I’m a weight-loss and anti-aging specialist, so I’m incredibly choosy about what I eat. I want the food I put on my plate to help me stay slim, young, and healthy. Oh… and of course, I want it to taste fabulous, too! That sounds like a tall order, I know. But over the years, after digging deep into the scientific literature and seeing what works in the real world for my patients and me, I’ve pinpointed the powerful superfoods that work weight-loss and anti-aging magic. I call these “SLIM-Gestion” foods because they optimize your digestion, revving up your metabolism so you get more nutrients and burn way more fat. At the same time, they reduce your inflammation, lower your blood sugar, and even erase your wrinkles. And guess what: I’m not talking about the no-fat, no-taste foods that the grocery store labels as “healthy.” Nope—no yogurt loaded with artificial flavors and colors, no dry rice cakes that stick to the roof of your mouth, and no boring freezer meals that taste like the cardboard boxes they come in. Instead, my SLIM-Gestion foods come straight from Mother Nature. They’re clean, pure, and natural… and they taste awesome. Here they are: Collagen. If you aren’t feeding your body collagen every single day, you need to start right now. That’s because each year after you turn 20, you lose one percent of your collagen—the “glue” that holds your body’s tissues together. This is why you start to sag and wrinkle. Luckily, you can replace that collagen, which is why rich, creamy collagen shakes are a cornerstone of my own daily diet. In addition to fighting wrinkles and cellulite, collagen heals your joints, soothes your gut, and builds strong hair and fingernails—so if you want to stay young, healthy, and beautiful, it’s a must. Bone broth. You saw this one coming, didn’t you? Everyone knows that I love bone broth—and with good reason! This “liquid gold” is rich in inflammation-fighting glycine, joint-healing glucosamine and chondroitin, and gut-healing, wrinkle-blasting gelatin. In addition, bone broth fills you up and satisfies you on a cellular level. As a result, it stops the cravings that make you reach for sugary, high-calorie junk. Lean, natural proteins. These days, millions of people—and women in particular—are seriously shorting themselves on protein. That’s bad news, because you need a good supply of protein to build lean muscle, keep your body slim, stabilize your blood sugar, boost your energy, and keep your brain working well. So seriously… don’t skimp on this important macronutrient! My favorite choices include wild-caught salmon and other fatty fish, pastured beef, free-range poultry and eggs, and grass-fed lamb. Veggies—a feast of non-starchy, plus a dash of starchy. Non-starchy veggies are rich in nutrients that battle inflammation, sweep out toxins, and revitalize your cells. In addition, they have tons of fiber to keep you “regular.” They also fill you up, making it easier to resist a cookie or candy bar. So load your plate with non-starchy veggies every day. Also, be sure to include fermented vegetables like kimchi and sauerkraut in your diet, because they supply your gut with healthy microbes that make it glow. Starchy veggies like carrots, beets, and sweet potatoes are also packed with nutrients, but I want you to eat them more sparingly because they’re high in carbs. Enjoy them on days when you need a little extra burst of energy—and think of them as accents for your meals, not as the stars of your plate. Healthy fats. Uh huh… I bet you saw this one coming, too! If you know me, you know that I’m on a crusade to overturn the decades-old idea that “low-fat” means healthy. In reality, healthy fats help you burn more fat—and in addition, they build strong skin cell walls (bye-bye, wrinkles) and optimize your hormones. The trick here is to make sure you avoid seed oils that are high in pro-inflammatory omega-6 fatty acids (and often rancid to boot). Instead, reach for fats like coconut oil, avocado oil, olive oil, and clarified butter. Olives, avocados, unsweetened coconut chips, canned coconut milk, nuts, hemp seeds, flaxseed, and chia seeds also are great sources of healthy fats. Fat-blasting grapefruit and berries. I recommend limiting fruits because they’re so high in sugar. However, two fruits are such fantastic superfoods that I add them to my meals nearly every day. Here they are: Grapefruit: This tart, tasty fruit is packed with a compound called nootkatone, which burns fat like mad. Berries (especially blueberries): These are loaded with nutrients that lower your blood sugar and blood pressure, reduce inflammation, and even protect your skin from sun damage. One note: Grapefruit interacts with many medications, increasing their potency. If you’re taking any medications right now, check with your doctor or pharmacist to make sure it’s safe for you to include grapefruit in your diet. How to Build a Perfect Plate Now that I’ve introduced you to my SLIM-Gestion foods, it’s time to talk about something that’s the downfall of many people—even people who eat natural, healthy food. It’s portion size. These days, restaurants have wildly distorted our idea of what a proper serving size is. For instance, go to your local steakhouse, and what do you get on your plate? Half a cow, a baked potato as big as your head, and a tiny thimble-full of veggies. This kind of “portion distortion” is one of the biggest reasons why so many people who think they’re eating wisely are singing the big-belly blues these days. The key to staying slim is to eat my SLIM-Gestion foods in the portions that Mother Nature intended—not the portion sizes that most restaurants serve. Here’s what your plate should look like. HOW TO BUILD A PERFECT PLATE PROTEIN PORTIONS A serving of meat, fish, or poultry should be about the size and thickness of your palm. A serving of eggs is as many as you can hold in your hand (that’s two or three for women, three or four for men). A serving of egg whites alone is double the serving for whole eggs. Each meal should include a serving of protein. NON-STARCHY VEGETABLE PORTIONS A serving of non-starchy vegetables should be at least the size of a softball. These are fabulous for you, so, if possible, fill your plate with at least two or three softballs’ worth! STARCHY VEGETABLE PORTIONS A serving of starchy vegetables (such as sweet potato, jicama, kohlrabi, or winter squash) should be about the size of a baseball for women and the size of a softball for men. Eat these sparingly, saving them for when you need an extra shot of energy. FRUIT PORTIONS A serving of fruit is half an individual piece (half an apple, half an orange) or a tennis ball–size serving of berries, grapes, or tropical fruits. That’s a closed handful, or about 1/ 2 cup, if they’re diced. Eat no more than two servings of fruit per day, and break them up across meals and snacks to distribute your sugar intake. Remember: Grapefruit and berries are best! FAT PORTIONS A serving of oil or clarified butter is 1 tablespoon. A serving of nuts, seeds, coconut flakes, or olives is about 1 closed handful. A serving of nut butter is 1 tablespoon. A serving of avocado is 1/ 4 to 1/ 2 an avocado. A serving of coconut milk is 8 ounces, or 1/ 3 to 1/ 2 the can. A serving of almond milk is 8 ounces. A serving of chia seeds is 4 teaspoons. A serving of flaxseed is 2 tablespoons. A serving of hemp seeds is 2 tablespoons. So there you have it. Build your meals using my SLIM-Gestion superfoods and following my SLIM Plate guidelines, and you’ll burn off those extra pounds like crazy. In addition, you’ll get gorgeous skin, beautiful nails, shiny hair, happy joints, and glowing health from head to toe. It’s like getting a beauty and anti-aging makeover… right in your own kitchen! Keep thinking Big and living BOLD! 

We’ve been told for years that eating 6 meals a day is the only way to keep our metabolisms running at top speed and our blood sugar balanced. And this is important if we want to lose weight and keep it off. Well, don’t believe it! The truth is science doesn’t support eating 6 meals a day. And I’ve helped thousands of women and men effectively lose weight by eating as little as two meals a day or even fasting for an entire 24 hours a few times a week. Let me explain... Should I be eating 6 meals a day? The six meal a day myth scares us into believing that we either use it or lose it. Meaning if you don’t eat at regular intervals (6 meals a day), your metabolism will crash. Essentially, supporters claim that you expend more energy (burn more calories) when you eat more frequently. However, there have been at least eight studies that found this to be untrue. Instead, these studies found that energy expenditure was the same regardless of how many meals eaten in a day [1]. This is huge! Because it proves that the metabolism isn’t slowing down one bit. Now to be fair, there have been a handful of studies that have shown eating more frequently is inversely associated with body weight and percentage of body fat. However, there have been equally as many studies (if not more) showing no association at all [1]. This particular meta-analysis analyzed 15 studies related to meal frequency and weight loss. Initially, their findings supported the myth. But further evaluation revealed that the results were only truly supported by ONE study. And this isn’t the only meta-analysis of its kind. Further, in this study, researchers measured the effects of meal frequency on fat burning as well as hunger and one’s desire to eat. And guess what? They found that eating three meals a day versus six meals produced no difference when it came to fat burning. However, those in the study that ate 6 meals a day were more likely to feel hungry after their meals. And they reported a stronger desire to eat even after they had eaten 6 meals a day. This study found similar results related to appetite. Same with this study. But the researchers also reported that participants had a harder time adhering to the 6 meals a day plan. Because who has time to plan and prep 6 meals a day? Not me! So much for solid evidence. And no wonder why so many people are struggling to lose weight! The truth is there are MANY studies that refute this popular belief. Too many to include in this article and keep it interesting. How does eating 6 meals a day affect blood sugar? Well, the theory still doesn’t hold up. In healthy individuals, it has been shown that glucose levels are tightly regulated–even when fasting for up to 72 hours. This randomized, cross-over study found that eating two larger meals a day (as opposed to 6 smaller meals) reduced body fat, liver fat, and fasting glucose levels in patients with type 2 diabetes. And this study found similar results when type 2 diabetes incorporated short periods of fasting into their day, which leads me to my next point... What is a more sustainable approach to eating 6 meals a day? Ok. We now know that eating 6 meals a day isn’t doing your waistline any good. So what’s the alternative? Well, at most, I recommend 3 meals a day. But, if you really want to boost your metabolism and turn your body into a fat burning machine, intermittent fasting with bone broth is the way to go. Essentially, this means fasting for short bursts of time each day or fasting for one or two days a week. If you’re interested, I detail exactly why and how here. And I also cover all the science here. Intermittent fasting is also one of the secret weapons in both of my best selling books - The Bone Broth Diet and The 10-Day Belly Slimdown. Not only does fasting for short periods of time allow your body to release stored fat and burn it for energy, but it’s also super practical. First, you’re planning and prepping less meals each day. This will actually save you time and money as well as your sanity. A huge win if you ask me! Plus, eating less frequently reduces your exposure to food and the potential to make bad choices. You’ll also be eating according to your body’s natural hunger cues as opposed to the time on the clock. Should I leave eating 6 meals a day in the past? Everything we’ve been told about the importance of eating 6 meals a day is false. The truth is there is no strong evidence supporting benefits related to your metabolism, weight loss, and appetite control. On the other hand, science as well as my clinical experience strongly supports intermittent fasting as the best alternative. I have honestly found it to be the most effective and practical way for my patients to stick to a healthy diet, reduce calorie intake, and get a slim and sexy waistline. Keep thinking Big and living BOLD!

I know it’s easy to love sweet, sweet fruits like apples and pears. However, it’s a good idea to limit these fruits in your diet. That’s because while your taste buds love them, they’re not all that friendly to your blood sugar. Instead, I’m hoping I can encourage you to give another fruit a try. It’s grapefruit—and in addition to having a sophisticated sweet-tart flavor, it’s lower in sugar than most fruits and it’s super-good for you. What are the benefits of eating grapefruit? Grapefruit boosts your metabolism. Grapefruit contains a compound called nootkatone, which can stimulate your metabolism and ramp up weight loss. In fact, research reveals that merely smelling grapefruit may help you burn off more fat! How cool is that? Fiber in grapefruit.  The fiber in grapefruit keeps you feeling full, so it’s easier to fight cravings—and all that fiber helps you banish bloat. Grapefruits are rich in vitamin C. This vitamin plays a key role in forming wrinkle-blasting collagen, and it also helps you fight off winter colds and flu. Grapefruits help release the toxins from your body. Grapefruit is brimming with limonoids, which help your body get rid of toxins. Grapefruit controls blood sugar spikes. Grapefruit is rich in a compound called naringin, which has remarkable blood sugar-lowering effects. In fact, one study found that it lowers blood glucose as effectively as the diabetes drug metformin! One caution, however: Before you put grapefruit on your menu, talk with your doctor if you’re taking any medications. Grapefruit interacts with dozens of common drugs, and can dramatically increase their effects and side effects. Some of the most common drugs that interact with grapefruit are: What drugs interfere with grapefruit?  Robitussin DM Premarin Lipitor Zocor Benzodiazepines Viagra Halcion Tegretol Procardia Glyburide (Micronase, Diabeta) If you get the thumbs-up, then add grapefruit to your diet at least once or twice a week. I like to put grapefruit in salads, make a vinaigrette with grapefruit juice, or freeze the juice in ice cube trays and toss the cubes into sparkling water. It’s great in cocktails, too; here’s one of my party favorites from my brand-new book, The 10-Day Belly Slimdown. Enjoy! TEQUILA GRAPEFRUIT FIZZ Prep Time: 5 MIN. | Yield: 1 SERVING Celtic or pink Himalayan salt (optional) Grapefruit, lemon, or lime wedge (optional) Ice 1 1/ 2 ounces tequila 1/ 4 cup fresh grapefruit juice 1 slice jalapeño Lemon, lime, or grapefruit sparkling water or seltzer Lemon or lime wedge, for garnish (optional) If desired, spread a good amount of salt evenly on a small plate. Rub the grapefruit, lemon, or lime wedge around the rim of a martini glass and dip the rim in the salt to coat the edge of the glass. Set aside. Fill a cocktail shaker half full with ice. Add the tequila, grapefruit juice, and jalapeño slice. Cover, shake, and strain into the prepared martini glass. Top with sparkling water. Garnish with a lemon or lime wedge, if desired. Keep thinking Big and living BOLD!

Believe it or not, some of the most powerful fat-burning nutrients come in the smallest packages: the dried herbs and spices in your pantry and the fresh herbs in your garden. You probably already love these seasonings because they make your meals taste great, but you might not know that they are powerful weight-loss superfoods. Use them to flavor bone broth and your meals, and even your shakes. In particular, the following fat-burning herbs and spices can ramp up your fat burning—so go crazy with them! Fat burning herbs and spices Basil Basil is anti-inflammatory, reduces water retention and bloating, and functions as an adaptogen (a substance that helps your body adapt to stress). Basil also helps reduce fat buildup in your liver while detoxifying your body. Black pepper Piperine is the compound that gives pepper its pungent flavor. Piperine enhances the effects of curcumin, the active ingredient in turmeric—a fat-burning powerhouse I’ll talk about later. One study also suggests that the piperine in black pepper battles fat by blocking the formation of new fat cells. Cardamom Cardamom is thermogenic (meaning it increases your body heat and speeds up your metabolism), has anti-inflammatory properties, and acts as an antioxidant, cleaning up rogue molecules called free radicals and resisting cellular aging. Cayenne Capsaicin, the compound that gives chile peppers their heat, helps shrink fatty tissue and lower blood-fat levels. It’s also thermogenic. Cilantro and coriander Although both names refer to the same plant, cilantro typically refers to the leafy green part of the coriander plant, while coriander is the common name for the seeds of the plant. Both cilantro and coriander are antioxidant-rich and may help reduce LDL, or “bad,” cholesterol levels in your blood. They also contain large quantities of vitamins A and K. Cinnamon Cinnamon helps regulate blood glucose levels, reducing your cravings and helping you burn fat faster. Cloves Cloves help reduce your blood sugar. They also help improve your digestion and optimize your metabolism. Cumin Cumin is a great fat burner that also aids in digestion. One teaspoon can help you burn up to three times more body fat! Fennel seeds These are a natural diuretic and a powerful digestive aid. Garlic Garlic helps burn belly fat. It also reduces LDL cholesterol, which may lower your risk of heart disease. In addition, it reduces oxidative damage from free radicals, helping fight the aging process. Ginger Ginger has anti-inflammatory properties, and it’s a powerful gut soother. It also has thermogenic properties that help boost your metabolism. Mustard One teaspoon of prepared mustard can boost your metabolism by up to 25% for several hours after eating. The credit goes to allyl isothiocyanates, which are phytochemicals that give mustard its characteristic flavor. Parsley Parsley’s wealth of vitamin C makes it a great immune-system booster. It’s also an excellent source of beta carotene, an antioxidant that helps protect your body against free-radical damage. It has anti-inflammatory properties, relaxes your muscles, and encourages digestion. Turmeric Curcumin is the active ingredient in turmeric. It slows the formation of fatty tissue by affecting the blood vessels needed to form it. Curcumin contributes to lower body fat and weight loss. It is also an anti-inflammatory agent and lowers insulin resistance. White pepper Just as in black pepper, piperine is the compound that gives white pepper its pungent flavor. Like black pepper, white pepper increases the effects of curcumin, the active ingredient in turmeric. As you can see, these natural weight-loss herbs and spices have incredible mojo. (It’s true: Good things do come in small packages!) So use a liberal hand when you add them to your meals, put them in your shakes, or stir them into your broth.  Keep thinking Big and living BOLD!

Writing a book is truly a labor of love. And when I say labor, I mean hard labor. It’s nearly as painful as going through childbirth—and I’ve had two kids, so believe me, I know what I’m talking about. So why, after helping thousands of people slim down with Dr. Kellyann’s Bone Broth Diet, did I decide that I needed to write my new book, The 10-Day Belly Slimdown? I had three important reasons for putting my author’s hat on again, and here they are. People need help FAST. Every week, people say to me, “Help, Dr. Kellyann! I don’t have weeks and weeks to take off this belly fat—I need to do it NOW!” The clock is ticking, and they’re only days away from a wedding, a class reunion, or a once-in-a-lifetime cruise. They want to look and feel awesome on their special occasion—not hide behind the camera while others celebrate. I know exactly how these people feel. That’s because while I eat right nearly all the time, sometimes I blow it. Afterward, I look in the mirror and realize that I have extra inches on my belly—and only a few days to lose them before a crucial TV appearance or live event. I used to panic when this happened, but over the years I’ve perfected a plan for BLASTING that belly fat off in just days. I’ve shared it with my patients, too, and it works like a charm. In just 10 days, this plan takes off up to 10 pounds and 4 inches of belly fat. I use this plan to get brides into their wedding dresses at the last minute. I use it to make people look hotter at their 20-year reunions than they did in high school. And these days, as a concierge doctor for celebrities in Hollywood and New York, I use it to help actors and singers look perfect on stage or on screen. In short, I know that we all deserve to look fabulous on our most important days, and I know how to make it happen. This is simply too big a secret to keep to myself and my patients—and that’s why I’m sharing it in The 10-Day Belly Slimdown. There are too many dangerous diets out there. I know the world is filled with books on slimming your belly fast. But you know what? Lots of these books are bad for you. That’s because they promote diets that are dangerously low in fat or calories, starve you of the nutrients you need, or strip off pounds temporarily without telling you how to keep them off for good. The 10-Day Belly Slimdown is different. My plan centers around fresh, delicious SLIM-Gestion foods that will make you healthier and younger at the same time you’re blasting your belly fat. It’s based on state-of-the-art science, not fads or gimmicks. And it includes an easy, pain-free maintenance plan so you’ll never put those pounds back on again. Belly fat is dangerous fat. Here’s the biggest reason why I wrote this book. When I go to the mall or the grocery store, what I see scares me. I’m surrounded by people with big bellies, and I can predict a lifetime of suffering ahead for them. They’re going to get diabetes, heart disease, arthritis, even cancer. Why? Because visceral fat—that is, deep belly fat—is incredibly dangerous. It doesn’t just look awful; it’s a witch’s cauldron brewing up toxic chemicals that cause chronic inflammation, sickening people and eventually killing them. In fact, it’s the #1 health problem today. And you know what makes me crazy? It’s all PREVENTABLE. If you’re battling a big belly, here’s the message I want you to hear: You don’t need to surrender to it. You can fight back—and you can win. My 10-Day Belly Slimdown will melt off your belly fat like mad. If you have more weight to lose, you can follow up with my gentle, easy Bone Broth Diet. Once you hit your goal, my SLIM Belly Forever Plan will keep that belly fat off for good, with no cravings, no taboo foods, and no yo-yo dieting. It’s truly that simple. I know I can’t reach every person in the world who’s in danger of illness or death because of a big belly. But I know I can reach hundreds of thousands of people, just as I did with my last book. And that’s a lot of lives I can change or even save. Maybe one of them is yours. In short, there’s no way I could NOT write this book. — Whether you’re battling a little belly fat or a lot, I hope you’ll reach for The 10-Day Belly Slimdown and get the answers you need. Don’t wait any longer, while that belly gets bigger and bigger and you get sicker and sicker. Believe in me, and believe in yourself. You CAN lose that belly fat, and live the long, healthy, sexy, happy life you want to live—and I can show you how! Keep thinking Big and living BOLD!