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I love coconut in all of its forms, but seriously… I’ve hardly ever met a more confusing food! Sure, we all know what a coconut is, and odds are you’ve cracked one open and eaten the white meat inside. Coconut chips aren’t really a mystery, either; they’re just shaved, baked strips of coconut. But beyond that point, it starts to get murky. What’s the difference between canned and refrigerated coconut milk? Between coconut milk and coconut cream? Between cream of coconut and creamed coconut? If all this has you baffled, I understand—and I’m here to help. Here’s a quick look at the different forms of coconut you’ll come across at the grocery store or health food store. Coconut milk in a can. Canned coconut milk starts out as the flesh of the coconut. It’s finely grated, steeped in hot water, and finally squeezed through cheesecloth to reach its final form. It has much the same consistency as cow’s milk, and It’s great in soups, smoothies, shakes, and curries. It also makes a terrific coffee creamer. When recipes call for coconut milk and don’t specify which type, go with the canned version. Also, whether a recipe calls for full-fat or low-fat coconut milk, always reach for full-fat; it tastes better, and it’s better for you. Canned coconut milk typically separates in the can, creating a thick layer of cream on top and a thinner layer of milk on the bottom. That’s why it’s a good idea to shake the can vigorously before you open it. By the way, full-fat canned coconut milk is a “yes” fat on either of my diets; count one-third to one-half of a can as a serving of fat. Refrigerated coconut milk. This is a thin liquid that contains very little fat. You can’t substitute it for canned coconut milk, but it’s a nice swap for milk in a smoothie. If you buy refrigerated coconut milk, make sure it’s free of added sugars and carrageenan, an additive that’s highly inflammatory. You don’t need to count refrigerated coconut milk as a fat on your diet. Coconut cream in a can. Coconut cream is much like canned coconut milk, but it’s thicker and contains less water.  You can substitute it for dairy cream or half-and-half in many recipes—but if you’re doing one of my diets, stick to coconut milk until you’re done. If you’re shopping for coconut cream, be sure you don’t buy cream of coconut instead. This is coconut cream mixed with lots of sugar—the coconut version of condensed milk. Coconut water. This is a clear liquid drained from young green coconuts. It’s rich in potassium and lower in sugar than sodas and some fruit juices, but it’s still carby and it lacks the healthy fats of other coconut products. This is one coconut product to use sparingly. Creamed coconut. Creamed coconut is ground, dehydrated coconut meat that’s compressed into a block. It’s rich, creamy, and a little sweet, and it’s one of my favorite new foods. Creamed coconut is different from coconut oil (see below). It’s also different from coconut milk or coconut cream, because it’s solid—but you can actually turn creamed coconut into coconut milk or coconut cream just by mixing it with water, so it’s very versatile. Coconut oil. This is oil pressed from the coconut. It’s great for cooking and baking, and it’s rich in medium chain triglycerides (MCTs) that stimulate your metabolism so you burn fat faster. You can buy virgin or refined coconut oil. The virgin version has more nutrients, while the refined version has no coconut taste or aroma. Whew—does it all make sense now? I hope so… and I hope that you’ll make coconut a regular part of your diet, because it’s a superfood that smooths your skin, nourishes your cells, and helps you lose weight. To help you get started, here’s an easy, delicious recipe from my new book, The 10-Day Belly Slimdown. ROASTED RED BELL PEPPER SOUP   Prep Time: 15 Minutes • Cook Time: 25 Minutes • Makes 4 to 6 Servings 2 tablespoons coconut oil 2 garlic cloves 1 small onion, diced 4 cups chicken bone broth ½ cup full-fat coconut milk 2 cups jarred roasted red peppers, pureed in a blender or food processor 3 cups roughly chopped chard or baby spinach ½ cup fresh basil leaves, roughly chopped 1 teaspoon Celtic or pink Himalayan salt ½ teaspoon freshly ground black pepper In a large stockpot, heat the oil over medium-high heat. Add the garlic and onion and reduce the heat to medium-low. Cook, stirring, for 6 to 8 minutes, until softened. Increase the heat to medium-high and add the broth, coconut milk, and pureed peppers. When the mixture begins to boil, reduce the heat to medium-low and simmer for 15 to 20 minutes. Add the chard or spinach, basil, salt, and pepper and simmer for another 3 to 5 minutes. Serve warm. Enjoy!   READ MORE ABOUT NUTRITION >  Have a History of Gallstones? Then Say Yes to Dietary Fats! — Why healthy fats matter with gallstone history. >  Mindful Treats are Okay Once in a While — Enjoy occasional indulgences mindfully. >  6 Foods To Avoid For a Healthier You — Surprising foods that might sabotage your goals.  

Protein is an essential macronutrient. This means we need it in relatively large quantities (grams as opposed to micrograms) and we must obtain it from food. In this article, I’m going to dive in and explain why we need protein. And I’m also going to discuss how much protein you should be eating as well as the best sources. What is Protein? Proteins are large molecules found in humans and animals as well as plants. They are made up of chains of small molecules known as amino acids. When you consume large protein molecules, stomach acid along with digestive enzymes in your gut break them down into smaller chains (peptides) and eventually into individual amino acids–assuming everything is working properly. The digested proteins are then utilized by your gut bacteria and also absorbed through the lining of your small intestine into your bloodstream. From there the amino acids are shuttled throughout the body to create new proteins. You probably already know the amino acids are used to build and strengthen your muscles. But, that’s certainly not all! Proteins are what allow you to move. Proteins provide structural support within your cells. Proteins are responsible for transporting molecules within the cell as well as throughout the body. Proteins act as messengers, such as certain hormones, and send important signals to other cells and tissues. Proteins act as antibodies, which are a big part of your immune system. Essentially, they’re responsible for attacking and neutralizing foreign invaders. Proteins act as enzymes, which are the catalysts for the thousands of biochemical reactions that take place within your cells. This includes energy production. So as you can see, proteins play a HUGE role in your body. Without them, things would start to go downhill. And as I mentioned earlier, consuming dietary protein is the only way for your body to make the proteins it needs. Thus, a lack of protein in your diet can lead to numerous problems, including loss of muscle, fatigue, stunted growth, and weakened immunity among MANY other things. How much protein to eat for weight loss? As I just mentioned, consuming adequate amount of protein is necessary to build new muscle. And the more muscle you have, the more fat you’ll burn. Because muscle tissue is very active and requires more energy than less active tissues, such as your skin. However, when you’re losing weight by creating an energy deficit and moving your body more, you also have the potential to burn muscle tissue. Which is not good! Thus, eating enough protein, especially during weight loss, is essential to maintaining your lean muscle mass. Three other very important ways in which eating protein can support your weight loss efforts, include: Protein requires more energy to digest than carbohydrates and fat. This is known as the thermic effect of food (TEF). This means you’ll burn more calories (15 - 20% more) by eating a serving (4 oz) of chicken versus a helping of pasta. Protein doesn’t cause sharp spikes in your blood sugar and insulin. And maintaining optimal levels of blood sugar and insulin is an important component of weight loss, weight management, and type 2 diabetes prevention. Protein is satisfying and keeps you feeling full long after your meal. Thus, you’re less likely to overeat or snack between meals. Several studies have actually shown that when dietary protein levels are increased, fewer calories are consumed. In this study, participants quickly experienced an increase in fullness and a decrease in calorie intake after their protein intake was raised by 15% of their current diet. For the first part of the study, participants were required to eat their entire provided meals. Their protein intake was set at 30% of total calories. All participants maintained their weight during this phase of the study. Next, the study group was presented with the same meals, but they were told to only eat until they were full. And guess what? They ended up naturally eating over 400 calories less per day without being restricted. That’s huge! By the end of the study, there was a mean weight loss of approximately 10 lbs. And over 8 lbs of this loss was from fat specifically. Again, all from just increasing their protein intake by 15%. And this isn’t the only study of it’s kind. In this study, a higher protein diet led to an increase in fullness during the day. It also reduced late-night cravings as well as helped keep the participants’ minds off of food. And this was despite how many meals the participants ate per day. Another ding against the 6 meal a day myth! So hopefully now it’s clear, that when it comes to weight loss, protein is your friend. Recommended amount of daily protein for weight loss? The goal is to eat enough protein to build muscle, prevent muscle loss, and ensure your body has enough left over to perform all the other functions mentioned above. And how much that is varies from person to person. And it really depends on several factors, including your activity level, health goals, and age. However, in general, 90 grams to 120 grams of protein per day will cover most people. Or 30% of your total daily intake. Here are some reference points: 4 oz chicken breast = 35 grams of protein 4 oz salmon fillet = 23 grams of protein 1 cup of beef bone broth = 10 grams of protein Now, there’s debate about how much protein your body can absorb and utilize at once. However, this really only applies to body building. Studies have found that the muscle boosting effects of consuming protein after a workout maxes out at about 30 grams. This means a protein shake with 50 grams isn’t doing anything more for your muscles than a 30 gram shake. But, whatever isn’t used for building muscle can be used for all the other functions discussed earlier. Excess can also be converted into glucose and used to make energy in a process known as gluconeogenesis. However, on the flip side, if your body doesn’t quickly burn the glucose created, it can then be converted into fat. Because, unfortunately, it doesn’t get converted back into protein. Thus, I recommend spacing out your protein in even proportions the best you can. To keep your metabolism running high, to keep your blood sugar balanced, and to keep you full and satisfied. How does protein help your health? How protein helps with gut health?  The health of your gut plays such an important role in how well your body is able to digest and absorb nutrients. When it comes to protein, your body needs an adequate supply of stomach acid as well as several other digestive enzymes and a healthy population of gut bacteria to effectively and efficiently break proteins down into amino acids. Otherwise, protein remains undigested in the gut. This can cause digestive distress and damage to the lining of your digestive tract. When this happens, large particles of protein can “leak” your bloodstream, which then triggers inflammation. This is one of the reasons why I love bone broth and hydrolyzed collagen so much. They are both great sources of highly digestible and easily absorbable protein. But they’re also a great source of glycine and proline (amino acids) that help repair the lining of your digestive tract. Slowing down to eat and thoroughly chewing your food can also go a long way. Chewing not only breaks the protein down into smaller pieces, but it also acts a signal to get your digestive juices flowing. How does protein affect aging? As you age, the ability for your body to process protein naturally declines. In addition, without proper nutrition and movement, your body naturally begins to lose skeletal muscle. This is known as sarcopenia. And it’s one of the leading causes of immobility among seniors. Thus, as you age, your protein needs may increase. Is there such a thing as too much protein? Yes, protein is essential. Yes, we need to eat adequate amount of protein. But, we also need room for lots of colorful veggies and healthy fats in our diet. So it’s essential not to crowd out these other important food groups by eating too much protein. While going over occasionally is not harmful, eating too much protein can become a problem for those with poor kidney function. Or, when you eat WAY too much protein on a regular basis. You see, protein digestion creates nitrogen waste products, which must be filtered out of the blood by your kidneys. Thus, when you eat a lot more protein than your body needs, it can put unhealthy levels of stress on your kidneys. In addition, your body requires water to digest protein. Which means eating too much protein without increasing your intake of fluids could lead to dehydration. And with dehydration comes a whole host of other problems. Protein quality matters for weight loss. Eating meat from unhealthy, factory-farmed animals is not doing your body any good. These meats are inflammatory and could possibly contain growth hormones, antibiotics, and other harmful additives. Thus, it’s important to eat meat from healthy, pasture-raised animals. Meaning animals free to roam outdoors with lots of space and fed a natural diet free from pesticides. This is true for fish as well. You’ll get the biggest bang for your buck with wild cold-water fish, such as Alaskan salmon. In Conclusion, how does protein help weight loss? I’ve covered quite a bit of information this is article. So let me summarize the key points: Protein is an essential macronutrient that we must obtain from food. Eating adequate amounts is important to maintain good health as well as lose weight. How much protein your body needs depends on several factors, including your activity level, health goals, and age. The best sources of protein come from healthy, pasture-raised animals and wild fish. So please be sure to include high quality sources of protein in your diet. But there’s no need to overdo it. Three to four ounces of chicken, steak, or fish is typically all you need at any given time. And your meals should most often include a combination of protein, fruits and veggies, and healthy fats for optimal health and a slim waistline. Keep Thinking Big and Living Bold!  

Picture this: It’s late afternoon at work, you’re running on fumes, and you need to finish an urgent project. What do you do? If you’re like millions of people, you reach for an energy drink. But here’s the deal: While that drink will give you a brief boost of energy, you’ll pay a high price for it (and I’m not just talking about how expensive the most popular energy drinks are). Today, I’ll tell you about the dark side of energy drinks—and then I’ll share ten energy boosters that are far safer and just as effective. The dangers of energy drinks Energy drinks mask your fatigue by loading you with huge doses of caffeine. Many also contain taurine, which amplifies the effects of the caffeine. That’s why these drinks frequently cause anxiety, “jitters,” and insomnia. In addition, most energy drinks contain large amounts of either sugar or artificial sweeteners. The sugar-sweetened ones spike your blood glucose, raising your insulin levels and packing on belly fat, while the artificially-sweetened ones wreak havoc on your gut bugs. Even worse, when the effects of an energy drink wear off, you’ll crash—and that can tempt you to reach for a second drink or even a third one.  Overdosing on energy drinks can raise your blood pressure, lead to cardiac arrhythmia, or in rare cases even cause cardiac arrest. More than 20,000 people wind up in the emergency room annually due to the side effects of these drinks. The solution: safe, natural pick-me-ups So what are you supposed to do when you’re ready to keel over but you need to keep running? Simple: Reach for a natural energy fix that will rev you up AND do your body good! Here are 10 of my favorites: Fat bombs. A small dose of healthy fat is one of the best energy boosters in the world, and fat bombs are a handy source of this fat. These are small, low-carb, high-fat snacks that carry a big nutritional punch, and it only takes minutes to whip up a batch; here’s one of my favorite recipes. (No time to make a batch of fat bombs? Then snack on a few pieces of avocado, some unsweetened coconut chips, a closed handful of nuts, or some olives, which will give you the same little blast of energy from healthy fat.) Jerky. Often, people run out of steam because they’re low on protein. If your breakfasts or lunches tend to be short on protein, nibble on a little beef or turkey jerky when the afternoon blahs strike. Look for jerky that’s made from pastured meat and contains no artificial ingredients. Bone broth. Bone broth is rich in amino acids that boost your energy and packed with minerals that brighten your mood.  And it’s low in calories and has almost no carbs, so it’s a sin-free snack you can have any time. Collagen coffee. While energy drinks load you with too much caffeine, a cup of coffee has just enough to give you a boost without making you jittery. Add a dose of collagen to give your body some energizing amino acids. Matcha. This superfood, made from the ground leaves of green tea, energizes you and calms you at the same time. You can make matcha powder into a tea, add it to a smoothie, or even use it in fat bombs. Water. Often when we think we’re tired or hungry, we’re actually thirsty. (It’s called signal confusion.) So rather than reaching for that energy drink, have a tall, cool glass of water. Walking. I know that when you’re tired, the last thing you want to do is get out of your chair! But once you get started, you’ll rev up your circulation and immediately start to feel perkier. For an even bigger boost, climb some stairs. Yoga. If you’re home, do a few simple yoga poses—especially poses like downward dog, which will increase the circulation to your brain. Nature. Your body isn’t genetically engineered to spend all day in an office under artificial light—so if you can, schedule a quick outdoor walk each afternoon. Research shows that exposure to sunlight and greenery can improve both your mood and your job performance. Sleep. Okay, you can’t do this one on the job! But getting enough sleep before your day starts will help you stay alert later on. So set a regular bedtime for yourself, turn off your devices an hour before you turn in, and aim for at least seven or eight hours of sleep per night. If the afternoon slump is a big problem for you, try these strategies and see what happens. My guess is that you’ll be able to kiss those energy drinks goodbye—and your body (as well as your budget) will be healthier as a result! Keep thinking big and living BOLD!

A slimming starch? Yes!  It’s no secret that cutting down on starchy foods like potatoes and pasta is a big key to slimming your waistline. However, once you reach your goal weight, there’s a type of starch that may actually help you keep that belly fat off. It’s called resistant starch, and today I’ll tell you why it’s one of the hottest new food trends—but read on before jumping on the resistant starch bandwagon, because I have a few cautions as well. What is resistant starch—and why is it good for you? Resistant starch is a type of starch that resists being digested in your small intestine. (That explains its name.) Instead, it’s fermented in your large intestine. There are four types of resistant starch, but only three of them occur naturally. They’re type 1 (found in grains, seeds, and legumes), type 2 (found in green bananas, green plantains, and raw potatoes), and type 3 (created in certain starchy foods when you cook and then chill them). If you eat a typical diet, you’re already getting some resistant starch—but many experts recommend eating more. What are the benefits of resistant starches? Because it doesn’t break down and get turned into sugar in the small intestine, resistant starch doesn’t hike your blood sugar and insulin levels like non-resistant starch do. In fact, research shows that resistant starch improves insulin sensitivity, helping you to lose weight and protecting against diabetes. The fermentation process that breaks down resistant starch in your lower intestine creates beneficial molecules including butyrate—a short-chain fatty acid that lowers your inflammation, helps you burn more fat, and fights cancer. Resistant starch acts as “fertilizer” for your gut bugs, fostering a healthy microbiome. Because it’s high in fiber, resistant starch fills you up so you’re less likely to overeat. Resistant starch can improve your cholesterol and triglyceride levels. What are the best starch resistant foods? Once you've reached your goal weight, there are easy ways to increase your intake of resistant starch. Beans and seeds (and grains, if they’re a part of your diet—see my post here) contain a significant level of resistant starch when you cook them in the normal way. A green banana tossed into a shake or a handful of green plantain chips will also give you a good dose of this starch. However, to get the benefits of resistant starch from foods like potatoes and rice, you need to cook them and then chill them—preferably for at least 24 hours. Cooking causes the starch to swell and absorb water, while chilling it causes it to crystallize into a form that resists the digestive process. The easiest way to use chilled potatoes or rice is in salads—for instance, a classic potato salad made with avocado mayo, or rice tossed with veggies and an olive oil dressing. By the way, beans develop even more resistant starch when they’re cooled, so don’t just eat them hot—also toss them into cold salads.  What are the cautions of adding resistant starches to your diet? If you’ve been diagnosed with small intestinal bacterial overgrowth (SIBO), resistant starch could worsen the condition. Be sure you heal your gut before adding this starch to your diet. Also limit resistant starch if you have irritable bowel syndrome because it could aggravate your symptoms. Go slowly. Overloading your gut with resistant starch can cause gas and bloating. Get your resistant starch from whole foods, not potato starch. Resistant starch appears to be more beneficial when it’s combined with other soluble and insoluble fibers, and there’s some evidence that resistant starch eaten in isolated form can actually be bad for you. And, as always, listen to the wisdom of your own body. As I always say, every person—and every body—is unique, and what works for someone else might not work for you. So keeping my cautions in mind, try adding a little extra resistant starch to your diet and keep close track of your results. Here’s a recipe from my Bone Broth Cookbook to get you started—enjoy! Resistant starch recipe TOSTONES WITH GARLIC AND LIME Prep Time: 5 Minutes • Cook Time: 15 Minutes • Yield: 4 Servings Tostones are twice-fried plantains. They’re crunchy on the outside and tender on the inside, and the garlic and lime in this recipe give them extra flavor. ¼ cup olive oil 2 green plantains, peeled and cut into 1-inch-thick slices 2 cloves garlic, smashed ¼ teaspoon Celtic or pink Himalayan salt Lime wedges, for serving In a large skillet, heat 2 tablespoons of the oil over medium-high heat. Add the plantains and cook until they begin to brown, turning once, about 5 minutes. Remove from the heat and transfer to a cutting board. Use the flat bottom of a mug, a can of beans, or a small skillet to press and flatten the plantain slices. Add the remaining 2 tablespoons of oil and garlic to the skillet and heat over medium-high heat. Return the plantains to the skillet and cook, turning once, until they are crisped and brown, about 5 minutes. Sprinkle with salt and serve with lime wedges. Keep thinking big and living BOLD!

I love to indulge in a glass of red wine when I’m dining out at a restaurant. I’m also a big fan of bone-broth cocktails. And there’s nothing I like more after a long week than settling down on Friday night with a good book and a shot of potato vodka with soda water and lime. What’s more, I know that alcohol actually has some health benefits. In moderation, it’s good for your heart, may reduce your odds of having a stroke, and may even lower your risk of developing Type 2 diabetes. That’s why, unlike some health authorities, I’m not going to tell you to give up your date-night glass of Chardonnay or your shot of tequila on girls’ night out. If you want to have an occasional drink, I say go for it (as long as you’re not dieting). But… (You knew there was a “but” coming, right?) When I say “occasional,” that’s exactly what I mean. While a small amount of alcohol may do you more good than harm, going even a little overboard can add pounds to your waistline. That’s one big reason why you should limit your alcohol intake—or you should avoid alcohol altogether if you find that one drink always leads to another. If you need a little extra motivation, here’s a look at just some of the ways in which over-indulging in alcohol (or having any at all when you’re dieting) is bad news for your belly. It stops fat-burning. Alcohol contains a significant number of calories, and your body will use those calories before it uses the calories from food. As a result, that glass of wine you have with dinner will temporarily put a total halt to your fat-burning. How badly does alcohol impair your fat-burning ability? In one study, researchers gave eight men two drinks of vodka and unsweetened lemonade 30 minutes apart, and measured their fat metabolism before and after they drank the vodka. The result: During the two hours after drinking the vodka, the men’s whole-body lipid oxidation (a measure of how much fat they burned) dropped by 73%. Ouch. It inflames your body. In small doses, alcohol actually has some anti-inflammatory properties. For instance, red wine contains inflammation-fighting resveratrol, and whisky is rich in the antioxidant ellagic acid. However, when you over-indulge, it’s a whole different story—and it’s a story with a bad ending. Excess alcohol messes with your gut bacteria, damages your gut lining, and leads to increased gut permeability—a “leaky gut” that lets toxins escape into your system, causing chronic, body-wide inflammation. Chronic inflammation, in turn, packs pounds on you—especially on your belly. It wrecks your liver. Alcohol is pure poison for your liver—and when your liver can’t work well, it can’t help you metabolize food efficiently. In addition, it can’t do a good job of removing the toxins that are big culprits when it comes to belly fat. (For more on why you want to take good care of your liver, see my post here.) It ruins your sleep. Drinking alcohol before bedtime messes with your sleep cycle, reducing your REM sleep—the restorative sleep your brain needs after a long day. When you’re tired and groggy, you’re likely to overeat the next day. It makes you MORE stressed. Frequently, people turn to alcohol to relieve their stress. However, research shows that self-medicating your stress with alcohol can actually make your stress worse and prolong the time it takes you to recover from a stressful event. And that, again, leads to overeating. And last, but not least… It makes you do dumb stuff. Have a single drink, and you’ll still be in control of your impulses. But add another drink or two, and you won’t just do or say embarrassing stuff… you’ll also be tempted to blow your diet. What’s the right answer for you? If you enjoy an occasional glass of wine or shot of tequila and you’re happy to stop after one drink, have a ball. You’re in control, and alcohol can be a fun and healthy part of your lifestyle. (Just skip it if you’re doing my 10-Day Belly Slimdown or Bone Broth Diet, because we don’t want anything to interfere with your fat-burning.) However, if you’re drinking every day—or one drink nearly always turns into two, three, or even more—then alcohol is hurting your health AND putting pounds on your belly. If that’s the case, your best strategy is to cut out alcohol entirely. (If you can’t do this on your own, get help.) There’s a good chance you’re using alcohol to reduce stress, and there are far healthier ways to do this—for instance, by exercising, meditating, or hanging out with non-drinking friends. In short, if you want to be slim and healthy, you have two good choices when it comes to drinking: control it, or quit it. Either way, you—and not alcohol—will be “calling the shots”! Keep thinking big and living BOLD!

As a nutritionist, I’m always keeping an eye out for superfoods that provide a big punch of slimming, healing power. And one of my new favorites is actually one of the oldest foods on the planet: matcha. Matcha is a highly concentrated, ground green tea that provides you with far more phytonutrients than regular green tea because you consume the entire leaf, rather than just drinking the water it steeps in. Think of matcha as super-tea—or, as some aficionados call it, “green tea on steroids.” Here’s why adding a regular dose of it to your diet is a smart idea. Five big benefits of matcha Matcha has potent weight-loss, mood-enhancing, antioxidant, and antimicrobial properties. Here are just some of the things it can do for you: It can boost the fat-burning benefits of exercise. Women burned more fat during a brisk 30-minute walk when they drank matcha green tea beforehand. It can rev up your brain power, while it calms you down. The L-theanine and caffeine in matcha tea can improve attention and memory, and even help you relax—so you get the alertness of coffee, without the jitters. It can help fight cancer. Matcha is rich in chemicals called catechins that can reduce your risk of breast cancer, colorectal cancer, and bladder cancer. It can help prevent diabetes. Research shows that green tea, from which matcha is made, can lower your fasting glucose and your A1c level (a long-term measure of blood glucose). It can keep your teeth healthy. Green tea inhibits the growth of certain bacteria that cause cavities and periodontal disease. I do have a few cautions, however. First, matcha contains quite a bit of caffeine (about half as much as coffee), so it’s possible to get a caffeine overload from it. Matcha can also block the absorption of iron, which is a problem if you’re at risk for anemia. In addition, green tea leaves contain small but significant amounts of lead. That’s why I recommend limiting yourself to one serving of matcha per day. What to look for when you buy matcha Matcha is hugely popular these days, so you have lots of brands to choose from—but not all of these brands are equal. To make sure you’re getting the nutritional power you want, follow these guidelines: Read the labels so you know you’re buying pure matcha powder—not a powder that also contains sugar or other additives. Avoid cheap brands, because they may be highly adulterated. Also, look for a bright green matcha powder, not one that’s dull. Buy the right grade for your purposes. “Ceremonial grade” matcha has the most delicate flavor and is best for drinking, but “culinary grade” matcha is fine for baking.   Go organic and non-GMO if you can. How to use matcha The simplest way to use matcha is to make it into a tea. To do this, sift about one-and-a-half teaspoons of matcha into a dry bowl that you’ve pre-warmed. (The amount of matcha you use will vary based on the type you select, so read the package directions.) Briskly whisk about half a cup of hot but not boiling water into the matcha until you have a frothy tea. This works best with a bamboo whisk. While matcha tea is a great pick-me-up, it’s just one of the fun and healthy ways to use this versatile superfood. You can also add matcha to smoothies, blend it into coconut-milk ice cream, use it in baked goods, or make delicious collagen shakes with it. Here’s one of my favorite recipes from my new book, The 10-Day Belly Slimdown: COCONUT MATCHA SHAKE Prep Time: 3 Minutes | Yield: 1 Serving   1 cup water, unsweetened carrageenan-free almond milk, or unsweetened coconut milk (not canned) 1 teaspoon matcha powder (powdered green tea) 1 scoop Vanilla Collagen Shake™ or vanilla beef protein (15 to 25 grams protein) 2 handfuls of leafy greens (watercress, kale, spinach, Swiss chard, etc.) 1/ 3 to 1/ 2 (14-ounce) can full-fat coconut milk 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. Keep thinking big and living BOLD!

On either one of my diets—the 10-Day Belly Slimdown or the Bone Broth Diet—you’re going to nuke those extra pounds. If you’re like most people, you’ll do it incredibly fast, and those belly pounds in particular will vanish before your eyes. However, one thing I know after more than two decades of guiding diets is that every person—and every body—is unique. And that’s totally okay! It just means that you need to understand and respect your own body, and that’s what I want to talk about today. First, I want to look at how your body shape will influence how fast you lose weight and where you lose it. After that, I’ll share five ways to troubleshoot your diet if you aren’t getting the same results as everyone else. Identifying your body type Picture yourself and your two best friends. Odds are, you’re not the same size and shape—and that means that even if you all do the same diet, you’ll get different results. Here’s a look at how your body type can affect your weight loss: Are you an “apple”? If so, you carry most of your weight around your belly, while your butt, hips, and thighs are slimmer by comparison. This means that you have lots of dangerous visceral fat, but here’s the good news: visceral fat is very active metabolically, so you’ll probably lose weight faster than your friends with other body types. (There’s a silver lining to every cloud, right?) Are you a “pear”? In this case, you carry more fat on your butt, hips, and thighs than on your belly. This means that you’re at lower risk for health problems such as heart disease and diabetes—but it also means that your extra pounds may be a little slower to come off. Are you an “hourglass”? If your body is a classic hourglass shape, you’ll tend to lose weight evenly all over your body—not just on your belly. This means that in addition to slimming your waist, you’ll lose excess pounds on your arms, butt, thighs, hips, chest, and legs. Are you a “pencil”? If you’re slender everywhere else but you’re still battling a big belly, there’s a good chance you have a “cortisol tire” due to stress. This stress is unbalancing your hormones, and you’ll need to take control over it (more on this shortly) if you want those pounds to fall off fast. Are you an “upside-down pear”—also known as an “inverted triangle”? If this is the case, expect to lose some excess weight on the upper half of your body—not just on your belly. Knowing what to expect based on your body type, rather than comparing yourself to your friends, will help you to accurately predict the results of your diet. But other factors—not just your shape and size—can play a role as well, and you may need to address them to achieve maximum success. Here are five tricks to try if you’re not losing weight as quickly as your diet buddies are. Trouble-shooting your diet Nearly everyone loses weight like crazy on my 10-Day Belly Slimdown, especially once the “carb flu” phase is over. However, if you’re one of the few people who struggle—losing only a few pounds, or possibly none at all—I know it can be frustrating. My advice? Hang in there. Again, the trick is to understand and respect your own body. If the pounds aren’t falling off as fast you’d like, here are five strategies that can jump-start your weight loss: Focus on reducing your stress. Chronic stress can throw a monkey wrench into your metabolism, altering your hormones in ways that lead you to put on belly fat. (That’s especially true if you’re a “pencil” shape—see above.) The solution: Stop putting everyone else’s needs first, and make sure your schedule includes a little “you” time. Meditate, do yoga, journal, read a good book, or do anything that helps you unwind. Get more sleep. Research shows that when you short yourself on sleep, your fat cells get “metabolically groggy.” This, in turn, can bring your fat-burning to a standstill. To avoid this problem, try to get at least seven or eight hours of sleep each night. Get your hormones checked. If your sex hormones or thyroid hormones are totally wonky, even the best diet won’t take off your extra pounds. Get your hormones tested, and if the results indicate that they’re out of balance, talk with your doctor about bio-identical hormones. Perimenopause can start as early as your 30s, so don’t let a doctor tell you that you’re “too young” for sex hormones to be slowing your weight loss. Do HIIT workouts. I know it can be a challenge to exercise when you’re intermittent fasting, but try to set aside at least a few minutes each day to do high-intensity interval training, or HIIT. This means alternating easy exercise (for instance, slow walking or cycling) with a few seconds where you go all-out. HIIT elevates your levels of catecholamines, which drive the release of abdominal fat. Stick very closely to the diet. Even little cheats—for instance, having a glass of wine at dinner, eating a snack outside of your eating window, or fudging on your portion sizes—can slow or halt your weight loss. The more closely you follow the plan, the better your results will be. Above all, stay strong. If you don’t lose all the weight you want to lose on my 10-Day Belly Slimdown, switch to my Bone Broth Diet and give it more time. Drew, one of my biggest success stories, didn’t lose any weight at all for three weeks—and then he started dropping the pounds like mad, going from nearly 500 pounds to his ideal weight. So stick with it. Try my five strategies, be patient, and let your body do its thing. It may take a little extra time, but the magic will happen! Keep thinking big and living BOLD!

A recent study published in the Journal of Epidemiology concluded that approximately 7.8 million premature deaths every year may have been prevented if 8 to 10 servings of fruits and vegetables were consumed daily. This doesn’t surprise me. Because fruits and vegetables provide a wealth of vitamins, minerals, phytonutrients, and fiber our bodies need to function optimally as well as prevent disease and death. However, according to the CDC, less than 20% of Americans are consuming 4 servings (the mainstream recommendation) of fruits and vegetables a day. So...what does this mean for you? Adding more vegetables to your diet is always a good idea. Essentially, they should occupy most of your plate at every meal and snack. And below are several tips to show you how... Eat more salads. In fact, one a day if you can. Because a salad is essentially a big bowl of vegetables and a great way to get at least 3 to 4 servings in one meal. For example, a cup of leafy greens is considered one serving. And salads typically consist of 2 cups of leafy greens. So that’s 2 servings right there! And then each ½ cup of non-leafy veggies (carrots, cucumber, broccoli, etc.) is another serving. And most salads typically contain at least 1 cup of additional non-leafy veggies. If you need a little inspiration, check out all of my salad recipes here. Stock up on soup. I love making a big batch of soup or stew loaded with veggies on my meal prep day. Just like salads, a big bowl of soup can offer 3 to 4 servings of vegetables. And my Winter Weight Loss Soup and Beyond Botox Soup are sure to please! Double the veggies in your recipe. This works especially well with soups, salads, and casseroles. Replace traditional pasta noodles with vegetable noodles. This includes spiralized zucchini, a.k.a. zoodles. But other veggies work too, such as sweet potatoes and parsnips. And this Spaghetti Squash and Meatballs recipe is a favorite in my house. Use cauliflower to make pizza crust. Cauliflower has proven to be a very versatile vegetable. And there are tons of great recipes for cauliflower pizza crust out there. Just don’t forget to add veggie toppings for a double dose! Always add a handful or two of leafy greens. Even if the recipe doesn’t call for it. I personally love adding kale to my soups, chard to my eggs, and spinach to my shakes and smoothies. Meal plan and shop according to your plan. This will ensure you have enough veggies on hand for each meal and snack. Prep fruits and veggies ahead of time. Not just for your meals, but for smoothies and snacks as well. Spending time once a week to clean, cut, and dice will ensure you have fruits and veggies ready to go when you need them. Which means you’ll be more likely to eat them. Stock up on frozen vegetables. Frozen veggies can be a lifesaver when you’re short on time or things didn’t go as planned. You can use them to whip up a stir-fry–in one pan no less. Dip your veggies in veggies. For example, make a batch of spinach and artichoke dip and serve it with carrot and celery sticks. Also, two common favorites, guacamole and salsa, are made up of mostly fruits and vegetables. Don’t forget about sea vegetables. Also known as seaweed, sea vegetables are highly concentrated sources of health promoting nutrients. Consider adding wakame to soups, using nori sheets as wraps, and mixing kelp granules in with your other seasonings. Spice things up. Herbs and spices may not be vegetables per se, but they’re still plants. And like seaweed, they’re concentrated sources of anti-inflammatory and antioxidant phytonutrients. Which means a little goes a long way. So add herbs and spices to your veggies as well as your salads, soups, and even smoothies. Also, use them in dressings, sauces, and dips. Add berries to shakes and smoothies. Along with a handful of greens, I love adding berries (fresh or frozen) to my shakes for a nutritional boost. And this Blue and Green Shake recipe is packed with collagen as well as 3 servings of fruits and vegetables. Eat fruit for dessert. Once you’ve moved to 80/20 (a.k.a SLIM Belly Forever), consider dipping fruit in melted dark chocolate or my Chocolate Almond Dip for dessert.. It’s healthy, easy, and so delicious! You now know how to add more veggies to your diet. But what if you just don’t like the taste of vegetables? Well, I think it’s all in the preparation. Many people think that eating healthy means depriving yourself of rich, flavorful food. But this is far from the truth. You won’t find me eating steamed broccoli, which frankly, I find to be quite bland. Instead, I roast my broccoli with olive oil and a dash of sea salt to really bring out the flavor. So if you’re not enjoying your veggies, consider the tips below to spice things up: Roast or saute your veggies with grass-fed butter, ghee, olive oil, or coconut oil instead of steaming them. These are all healthy fats that add flavor as well as benefits of their own, such as helping your body absorb fat-soluble vitamins. Don’t be afraid of a little unrefined sea salt. You’d be surprised what a little sea salt can do. Sprinkle with your favorite spices or seasonings. For example, curry seasoning pairs very well with most vegetables. Or check out my Sweet Potato Salad recipe that’s loaded with aromatic spices. Dip your fruits and veggies. This is a trick that many parents use to get their picky eaters to eat more fruits and vegetables. And it works for adults too. However, not all dips are created equal. Which is why I recommend making your own. Perhaps on your prep day. There are literally thousands of recipes available on the web that you can throw together in minutes. To get you started, check out my recipe for tapenade. I love serving it with cucumber and radish slices. My BLT Dip is also always a crowd pleaser and goes great with carrot and celery sticks. Don’t eat salad without dressing. The truth is, the dressing makes the salad. And when the right oils (i.e., olive or avocado) are used, they’re just as healthy as the vegetables. Plus, as mentioned above, fats are necessary to absorb fat-soluble vitamins. However, since most commercial salad dressings are made with refined and inflammatory “vegetable” oils, making your own is your best bet. And all of my salad recipes include a mouth-watering dressing. To Sum it Up... Eating more veggies is a great way to improve your health as well as shrink your waistline. And there are many ways to make this happen and make it more enjoyable. But, please don’t obsess. There will be days when you don’t eat 8 servings (or even 4 servings) of fruits and vegetables. And that’s ok! Stressing about it will always cause more harm than good. Simply start with one tip above and go from there. Because every little step can make a big difference. Keep thinking big and living BOLD!

Doing either of my diets when you’re at home is super-simple. Whip up a shake, toss a SLIM Plate together in minutes, and sip on yummy bone broth any time you want. How easy is that? However, things can get a little trickier if you need to eat out at a restaurant during your diet. In this case, it takes some savvy to enjoy your evening out without sabotaging your weight-loss efforts. Luckily, when it comes to this topic, I have a ton of experience. I spend half my life on the road, and that means I eat a lot of restaurant meals. Today, I’ll tell you what I order when I dine out—and I’ll also share three big secrets for planning ahead for success. Smart options to choose at different restaurants I’ve learned that it’s possible to eat well at just about any style of restaurant (fast-food joints excepted) without sending your diet off the rails. Here are some of my best secrets for dining out without putting on pounds. At Mexican restaurants: Order steak, chicken, or shrimp fajitas without the tortillas. Carne asada is a great choice, too. Get lots of salsa, ask for extra guacamole on the side, and order a big salad. At Greek or Middle Eastern restaurants: Go for kebabs, seafood, roast lamb or lamb chops, or gyro meat (if it doesn’t have fillers). Round out your meal with a big salad (without feta) drizzled with vinegar-and-oil or tahini dressing. At steak houses: Choose steak (a no-brainer!), a bunless burger, roast chicken, or seafood. Ask the waiter to substitute a second non-starchy vegetable for the potato, and add a big side salad. At Italian restaurants: Opt for mussels, shrimp, fish, or chicken—unbreaded, sautéed in butter or olive oil, and served without sauce. Alternately, see if the restaurant offers a salad that includes grilled chicken, seafood, or meat. At farm-to-table restaurants: These are awesome because they offer loads of fresh veggies and they’re happy to meet the needs of discerning customers. Simply cut out any starchy sides and ask the waiter to substitute a second non-starchy vegetable. Also, ask for your food to be cooked in butter or olive oil, not vegetable oil. At Japanese restaurants: A stir-fry served without noodles or rice is a good choice here. Also, see if the chef can make you sushi rolls without the rice. Steamed fish with vegetables is another excellent option that most restaurants are happy to offer. At Chinese restaurants: Okay, this one is tricky. At many better restaurants, however, you can get the chef to steam chicken or shrimp with veggies for you. (It’s a good idea to call ahead and see if the chef can do this.) By the way, watch out for the egg drop and sweet-and-sour soups; they look like healthy choices, but they frequently contain corn starch or sugar. At breakfast: Good choices include fried or poached eggs, nitrate-free bacon or sausage (if it’s available), avocados, and grapefruit or berries. Scrambled eggs and veggie-loaded omelets are terrific, too; just ask the chef to leave out any milk or cheese. Three more tips for diet-friendly dining Making the right meal choices at a restaurant is easy, and it’s even simpler if you do some prior planning. When I know I’ll be eating out, I take three steps ahead of time: I go online. Nearly all restaurants now offer online menus. By glancing at the menu, I can tell if the restaurant has diet-friendly options or menu items I can tweak a little to make them work for me. I call ahead. This way, I can find out if a restaurant is willing to be flexible—for instance, if they can sauté my fish in butter rather than frying it. I have a little appetizer before I go. If I’m not starving when I get to a restaurant, it’s easier for me to avoid temptation. My favorite trick is to sip on a mug of bone broth or have a cup of collagen coffee before I leave for the restaurant. A few bites of avocado, some unsweetened coconut chips, or a closed handful of olives can also take the edge off. When you combine my menu suggestions with a little bit of prep work, you’ll take all the pressure out of dining out. Rather than panicking when the waiter hands you a menu, you’ll be confident that you’re making the right choices and sticking to your plan. What’s more, you’ll know that you can eat well, rather than starving. So if you need to eat out while you’re doing one of my diets, relax… you’ve got this nailed! Keep thinking big and living BOLD!

Grains! Such a debated topic in the nutrition world. Well, if you’re confused about whether or not to include grains in your diet, here’s what years of experience as well as science have taught me. Grains can inflame your gut. And this can lead to systemic inflammation–the root cause of most modern diseases. Including obesity, type 2 diabetes, and even cancer. Therefore, if you’re gut is inflamed, I recommend avoiding grains at all costs until it’s fully healed. And how do you know if your gut is inflamed? If you’re struggling to lose weight, have chronic digestive distress, or suffer from any other chronic conditions, most likely your gut could use a break from grains. Grains are easy to overdo. Especially refined grains, such as bread, pasta, crackers, and other goods made with white flour. These foods have little to no nutrients. Thus, while you might feel full for a second, your hunger quickly comes back. This can be a big problem when you’re trying to lose weight. First, you’re likely to consume more calories than you need. And second, refined grains are high in simple carbohydrates, which can negatively impact your blood sugar and insulin levels. Now you may be reading this and thinking - what about whole grains? Well, whole grains are better than refined grains. But what you must understand is that most products advertised as whole grain, are usually combined with refined grains. And they’re also heavily processed and probably contain a bunch of other junk that’s not doing you any favors. However, if your gut is healthy, eating whole grains may be an option for you. But sprouting them first is the best way to go. What is Sprouting? Whole, intact grains are actually tiny seeds. Thus, the sprouting process essentially germinates the seeds. The goal is to make them easier to digest as well as increase their nutritional value. You see, most grains didn’t evolve to be fully digested. This explains why they have a hard shell and contain “anti-nutrients,” such as phytic acid that messes with your body’s ability to absorb minerals. Other compounds such as saponins and lectins are two key culprits when it comes to gut irritation and inflammation. And enzyme inhibitors can prevent your digestive enzymes from successfully digesting your food, which can then lead to indigestion, gas, and bloating. Sprouting grains involves soaking the “seeds” in water overnight. Then draining and rinsing them several times a day for 3–4 days. This process softens the shell (a.k.a. hull) and reduces the concentration of anti-nutrients. Signalling to the seed that it’s time to sprout. You can eat these sprouts raw by adding them to salads, for example. They can also be cooked. In addition, the sprouts can be dried and ground to make flour. From there, you can make sprouted bread, etc. Sprouted Grain Nutrition Once grains are sprouted, the bioavailability of their nutrients increases. Essentially, your body is able to absorb and use the nutrients more efficiently. This includes B-vitamins as well as minerals, such as iron and zinc. Plus, the grains are less irritating to your gut because the threats I’ve discussed above have been neutralized. To Grain or Not to Grain? The bottom line is this...if your gut needs healing, avoid the grains. If your gut is healthy, grains can be a nutritious part of your diet. Moderation is important though. Grains shouldn’t replace all the colorful fruits and vegetables occupying your plate. Plus, eating sprouted whole grains is the best way to go. This will ensure your body actually gets the nutrients grains have to offer. And, you’ll have a better shot at maintaining a healthy gut. I should also mention that everyone is different–genetically, biochemically, environmentally, etc. This means that while grains may work for your bestie, they may not work for you. Thus, it’s always important to listen to your body. If you feel distress after eating grains, it’s your body’s way of telling you something isn’t quite right. So don’t ignore the signals and adjust accordingly. Keep thinking big and living BOLD!

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!