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 the
Abs
Diet
The Six-Week Plan to
Flatten Your Stomach
and Keep You Lean for Life
 DAVID ZINCZEN KO
Edi tor-in -Chief of m ®

WITH TED SPIKER

Notice
This book is intended as a reference volume only, not as a medical manual. The
information given here is designed to help you make in formed decisions about your
health. It is not intended as a substitute for any treatment that may have been pre-
scribed by your doctor. If you suspect that you have a medical problem, we urge you
to seek competent medical hel p.
Mention of specific companies, organization s, or authorities in this book does not
imp ly endorsement by the author or publishe r, nor does mention of specific compa-
nies, organization s, or authorities imp ly that they endo rse this book, its autho r, or
the publishe r.
Internet addresses and telephone numbe rs given in this book were accurate at
the time it went to pres s.

Some portions of this book have appeared previous ly in Men’s Healt h magazine.

© 2004 by Rodale Inc.

Photographs © 2004 by Rodale In c.

All rights reserved. No part of this publication may be reproduced or transmitted in

any form or by any means, electronic or mechanical, including photocopyin g,
recordin g, or any other information storage and retrieval system, without the
written permission of the publishe r.

Men’s Healt h is a registered tradema rk of Rodale In c.

Printed in the United States of America

Rodale Inc. makes every ef fort to use acid-fre e , recycled paper .

Lib rary of Con gress Cataloging-in-Public ation Data

The abs diet : the six-week plan to flatten your stomach and keep you lean for
life / David Zinczenko with Ted Spike r.
p. cm.
Includes index.
ISBN 1–57954–998– 5 trade hardcover
ISBN 1–59486–069– 6 direct-mail hardcover
1. Exercise for men. 2. Abdomen—Muscles. 3. Men—Health and hygien e.
4. Bodybuildin g. I. Zinczenk o, David . II. Spike r, Ted.
RA781.A193 2004
613.7'0449—dc22 2004006846

Distributed to the b ook trade by St. Ma rtin’s Press

2 4 6 8 10 9 7 5 3 1 trade hardcover

2 4 6 8 10 9 7 5 3 1 direct-mail hardcover
For every American who has taken up arms in the
battle against obesit y. Today we begin winning the
fight. . . .
 v

Ta ble o f Contents
ACKN O WLEDGMEN T S
vii

INT R ODU C TIO N

YOU HAVE ABS . YES, YOU.
ix
The Plan That Will Turn Your Fat into Muscle

THE ABS DIET CHE AT SHEE T

1

CHAPTE R 1
STRIP AWAY FAT, STRIP AWAY TROUBLE
3
Six Ways a Flat Stoma ch Will Dramatical ly Improve
How You Look, Feel, and Live

THE ABS DIET START-UP KI T

21

CHAPTE R 2
WHY THE ABS DIET? AND WHY N OW?
23
Shocking New Scientific Breakthroughs in Nutrition
CHAPTE R 3
BURN FAT DAY AND NIGH T
39
How Metabolism Shapes Your Body—
And How You Can Change Yours

CHAPTE R 4
HOW THE ABS DIET WOR KS
53
What Your Last Meal Is Doing to Your Body Right Now
CHAPTE R 5
A SI X-PACK IN 6 WEE KS
75
A Week-by-Week Guide to How Your Body Will Change
CHAPTE R 6
SHOCKER: H OW LOW-CARB DIETS MAKE YOU FAT
83
The Truth about the Trend That’s
Threatening America ’s Health
CHAPTE R 7
THE ABS DIET NUTRITION PLA N
93
The Power foods and System That Will Change Your Body
vi C ONTE NT S

CHAPTE R 8
THE ABS DIET POWER 12 107
Meet the Power foods That Will Shrink Your Gut
and Keep You Healthy for Life

SP E C IAL REP OR T
YOUR WEIGHT IS N OT YOUR FAULT 127
The Sneaky Ways Food Manufacture rs
Are Scheming to Make You Fat

CHAPTE R 9
THE ABS DIET MEAL PLA N 135
Using Power foods in Quick and Easy Recipes

CHAPTE R 1 0
FITTING THE ABS DIET IN TO EVE RYDAY LIFE 151
How This Simple Eating Plan Makes Your Life Simple r, Too

CHAPTE R 1 1
TURBOCHA RGING THE ABS DIE T 159
How Exercise Can Strip Away Fat and Add Muscle

CHAPTE R 1 2
THE ABS DIET WOR KOUT 169
The Easiest, Most Effective Workout Plan Ever

CHAPTE R 1 3
TARGETING YOUR AB S 201
A 50-“6-Pack” of Exercises

THE ABS DIET MAINTENANCE PLA N 261

NUTRITIONAL VALUES OF COMMON FOOD S 263

GLYCEMIC LOADS FOR SEL ECTED FOOD S 27 6

INDE X 27 8
 vii

Acknowle d g m e nts

M
Y DEEP EST THAN KS TO

the extraordinari ly
talented, hard -
working, and dedi-
cated people who
have supported me, encouraged me, and inspired me. In
particula r:
Steve Murph y, who bears the responsibility of overseeing an
enormous international company yet has the insight and courage
to put editorial quality fi rst.
The Rodale fami ly, without whom none of this would be pos-
sible.
Jeremy Katz, executive editor of Men’s Healt h Books, who saw
my vision for The Abs Diet, pushed me to make it the best I could,
and talked me down off more than one ledge during its creation.
Tom Beusse, who knows how to crack the whip as smart ly as
he can crack a jok e.
Steve Perrin e, the wisest consigliere any boss could ever have.
The entir e Men’s Healt h editorial staf f, the smartest and
hardest-wo rking group of write rs, edito rs, researchers,
designe rs, and photo directo rs in the industr y. In the futur e,
when people talk about the glory days of men ’s magazine
 publishin g, they will
be talking about you.
My brothe r, Eri c, whose relentless teasing shamed me into
taking better care of mysel f.
My mothe r, Janice, who raised the two of us near ly single -
handed ly. Your strength and kindness guide my every action.
viii ACKNOW LE DG ME NT S

To my dad, Bohdan, who left this world way too early. I wish
you were still her e.
Elaine Kaufman, who has provided me with a second home for
the past several yea rs. Thanks for letting me order off the menu.
Also to: Jeff Anthon y, MaryAnn Bekkedahl, Peter Bonventr e,
Jeff Csatari, Aimee Geller and Karen Mazzotta, Joe Heroun ,
Samantha Irwin, George Karabotso s, Charlene Lutz, Patri ck Mc-
Mullan, Jeff Morgan, Peter “What If the Election ’s a Tie?” Moore,
Myatt Murph y, John Rasmus, Ben Roter, Joyce Shirer, Bill
Stum p, Pat Toomey, Sara Vigneri, and my stepmothe r, Mickey.
Thanks for
your guidance and support.
A special shout-out to Bug and Fester. I appreciate your love
and affection. Thanks for helping me over the hum p.
And to Rose. Your elegance, charm, wit, and ever-curious
mind make me want to strive to get better ea ch day. How am I
doing?
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