The Abs Diet

There’s a lot to like about a plan that doesn’t dwell on scientific mumbo jumbo but simply delivers easy-to-understand, practical suggestions for eating and exercise. The strong emphasis on sex and sexuality as reasons for weight loss is a little unusual, but then again this book is definitely targeted to the testosterone crowd. At one point, Zinczenko tells guys that a big belly will make their penis look smaller, while a leaner stomach can make the penis appear up to a half-inch longer. If this kind of talk gets men to exercise more and eat more fruits, vegetables, and whole grains, who can argue? Recipes and menu suggestions call for a lot of convenience products, which is realistic for guys who don’t like to cook. Yet the prominence of packaged foods does conflict with the book’s advice on limiting sodium to keep blood pressure low.

Basic principles

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According to the author, lean and muscular abs mean greater sex appeal. To get those ideal abs, dieters must focus on building muscle and eating protein, two strategies that will make the body burn more calories. The book’s sexy stomach pitch also includes a message about health. Not only do leaner abs and less belly fat look better, but they can also help prevent chronic illnesses like diabetes and heart disease.

How the diet works:

Plan on six meals a day. Dieters include two or three of the 12 power foods at each of the three main meals and one or two power foods as part of each of three smaller snacks. While there isn’t much guidance about portion size, the author says that eating from the power-food lists automatically reduces calories since choices are, for the most part, light and lean. The exercise part of the plan includes strength training three times per week, abs exercises on two days, and optional aerobic exercise two to three days a week.

What you can eat:

Forget counting calories. Instead, focus on 12 power-food groups. To help you remember them, Zinczenko uses the acronym ABS DIET POWER: “A” is for almonds and other nuts, “B” is for beans and legumes, “S” is for spinach and other green vegetables, and so on. Dieters pick from power-food lists and learn to avoid fatty foods and unhealthy trans fats. One “E” stands for extra protein, in the form of whey powder. Because whey has very few calories and a high level of good quality protein, Zinczenko claims it will help dieters build more muscle and burn more fat.

Does the diet take and keep weight off?

That’s not clear. The book and the Web site are full of anecdotal stories, but there are no scientific studies to document success.

Is the diet healthy?

Yes, for the most part. Eleven of the 12 power-food groups are ones that any nutritionist would endorse. It’s the protein powder that raises questions. Sure, preliminary studies suggest dieters might benefit from a diet that’s a little higher in protein than usual, but people can get extra protein just as easily by having some light cottage cheese or a few additional ounces of lean meat or fish.

What do the experts say?

“I can’t argue with a book that encourages blueberries and spinach and discourages trans fats,” says Roberta Anding, a spokesperson for the American Dietetic Association and a Baylor College of Medicine nutritionist who is also team dietitian for the NFL’s Houston Texans. Yet she wonders about the fuzzy science behind some of Zinczenko’s conclusions. For example, one or two small studies may suggest that peanut butter can raise testosterone levels and improve one’s sex life, Anding says, “but it’s a quantum leap to state this as fact.” Still, Anding gives the diet an overall B or B-. She believes most guys can relate to the format, and the food information is pretty solid.

Registered dietitian Jane Kirby, author of Dieting for Dummies, agrees that the food plan is basically sound but thinks it overemphasizes the “magic” of the 12 power foods. “Whey protein [powder] and instant oatmeal are over-plugged,” she says. “But I guess you can’t spell ‘ABS DIET POWER’ without them.” She believes the 12 foods are all good but that “none are going to magically cause weight loss.” Yet readers shouldn’t miss the book’s peanut butter sandwich recipe, Kirby adds. “It incorporates three of the power foods, sounds delicious, and puts the whole anti-carbohydrate fad into perspective.”

Who should consider the diet?

It’s geared to guys, but there’s lots of good advice about eating and exercise that women dieters can also use.

Bottom line:

While this program occasionally gives too much credit to preliminary scientific findings, this is basically a good diet and exercise plan that’s presented with a sense of humor. Guys should appreciate straight-shooting advice about what it takes to rev up metabolism and peel off the pounds.

Lead writer: Maureen Callahan, M.S., R.D.