ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Weight Loss- with The Belly Melt Diet

Updated on March 5, 2013

There has been a lot of buzz recently about a new diet called The Belly Melt Diet. Created by the editors of Prevention Magazine, they claim to have taken all of the latest research on the two types of belly fat –the subcutaneous “muffin top” fat, and the visceral fat surrounding the organs deep in the belly, and cracked the code on how to melt this stuff away! For good.

Prevention magazine has been America’s go-to magazine for Healthy Living since 1950. They try to offer information to their readers on disease prevention, and promote optimum health. They have come out with successful diets over the years, including the Flat Belly Diet, and the 400 Calorie Fix.

The Book

The book was published in 2012 by Rodale, and has 358 pages. The cover claims you can lose 8 lbs in 3 days by working with your hormones and natural body rhythms. Throughout the book they quote study after study to support their theories.

The Theory Behind the Diet

The Belly Melt Diet wants you to work with your body’s natural rhythms to maximize fat loss. There are 4 main rhythms in the body; the most commonly known one is the circadian rhythm. These rhythms are the internal body clocks, which release hormones that affect things such as metabolism, sleep, hunger and energy. When our internal clocks are out of sync, we tend to crave fatty foods, and our fat storage hormone increases. Things that can throw off our clocks are sleep deprivation, random eating, nighttime eating and schedules like shift work. We can work with these hormones by exercising, eating and sleeping at precise times, to allow our body to return to its best functioning state.

The Hormones (not the usual suspects!):

1. Cortisol- the stress hormone. When released it helps select the right combination of protein, carbs and fats to get your body through the day. In a normal functioning body, it is released first thing in the morning to wake you up, and set you up for success for the day. When out of whack, it goes in to fat storage overdrive, leading to weight gain.

2. Ghrelin- the hunger hormone. This hormone gives us the hunger feeling right before we eat. It is secreted in the stomach. It can also let us know when we have had enough to eat. When sleep deprivation occurs, this hormone can secrete all day long, making us feel hungry even when we have consumed enough food.

3. Leptin- the starvation hormone. Kicks in when dieting, as the body goes in to protective mode when calories are reduced. It is also affected by lack of sleep.

4. Melatonin- the sleep hormone. Released when it is dark outside, and slows release in the morning to allow you to wake up. Artificial light can mess with this hormone, like looking at a computer screen late at night.

The goal is to reset your circadian rhythm, and eat and exercise at precise times to allow your body to return to its most efficient state- i.e. no belly fat! As you can see, the hormones above are all directly related to sleep. They recommend, if nothing else, you try and aim for 7-9 hours of good quality, continuous sleep every night. The book has about 45 pages on how to get the perfect night’s sleep.

The Diet


1. Phase 1: 3 day Reset! Lose up to 8 lbs in 3 days. 1200 calories/day

2. Phase 2: 5 week Reshape! Lose up to 19 lbs in 5 weeks. 1500 calories/day

The Rules

1. Exercise first thing in the morning

2. Drink water before meals

3. 6 small meals per day. First three are protein and complex carb. Fourth is caffeinated drink. Fifth can have healthy fats. Sixth is a carb.

4. Try and nap/meditate mid afternoon for 15-20 minutes.

5. No caffeine after 4pm.

6. Weight train before dinner.

7. No technology after 10:30pm.

8. Get a good night sleep, going to bed and waking at the same time 7 days a week.

A Typical Day on the Diet

8am- As soon as you wake up, before you do anything, go outside for a brisk 20 minute walk. Studies show aerobic exercise before you eat can set you up to burn fat all day long. Your dog will be happy!

8:30 Drink 1-2 eight ounce glasses of water. Over one year, you can lose up to 5 lbs if done before each meal.

9:00 Eat! The hormone ghrelin has been released, and needs to be tamed. Eat a combination of protein and complex carb- like omelet and whole wheat toast, or protein shake and fresh fruit. Try and eat within 1 hour of waking.

11:00 Midmorning your ghrelin is on the rise again, getting you hungry for lunch. Tame it with a protein and complex carb again- such as Greek yogurt and blueberries.

1pm Lunch. Another hormone is being released, which causes you to crave fats. Again it can be fooled by eating protein and complex carb- like beef and barley soup, or chicken chili.

3:00 Siesta. Your body will crave sleep at this time. If possible, try and sneak in a 15-20 minute nap, or meditation. Don’t forget to set your alarm!

3:30pm Have a cup of Joe! Last chance to have caffeine, so have a coffee or tea to wake you up. Caffeine after 4:00 will affect your sleep pattern

4-6:00pm Muscle building time! Take advantage of your body’s highest temperature of the day by doing some quick weightlifting moves. Your own body weight will do- pushups, sit ups, planks… You can build 22% more muscle when lifting weights at this time of the day, studies say!

6:00 Dinner time. Try and eat at the same time each night, to not mess with the rhythms. You can have some healthy fats at this meal, such as olive, flax or fish oil. Pour yourself a glass of red wine, and celebrate your success! Make sure you don’t consume wine after 7pm, so your sleep is not affected.

9:30 Late night snack. Different from most diets, a snack at this hour is encouraged! Now you can have your carb- how about frozen yogurt. This will help release the melatonin for a good night sleep.

10:30 Power down. Turn off all technology at this point to stop your exposure to blue light which can disrupt your sleep. Read in bed, or have a bath. Something to get ready to go to sleep.

11:00 Bedtime. Try and keep the same sleep-wake schedule 7 days a week.

Extras

The book also comes with over 100 recipes to keep you on the right track.


Comments

    0 of 8192 characters used
    Post Comment

    • kitkat1141 profile imageAUTHOR

      kitkat1141 

      5 years ago from Ontario, Canada

      Thank you for your comment Marigeo. I saw the book sells on Amazon, and they do ship to Europe. It was just published in August 2012, so may eventually make it across the pond. Don't know if your country is imperial or metric, but the book advertised in Australia was published in metric! Good luck!

    • Marigeo profile image

      Marigeo 

      5 years ago

      Thank you for sharing this with us. I didn't know that we had so many hormones that ruled over our bodies. I can see that everything has to do with the sleep we get. Most of these examples I have already experienced without knowing why my body reacts like this. I wonder if I could get a copy of this book here in Europe. I love the way everyone here tries to inform us all with so many interesting pieces of information. Keep up the good work!!!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)