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21-Day Tummy Diet: A Revolutionary Plan that Soothes and Shrinks Any Belly Fast, by Liz Vaccariello
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Based on the latest science, the 21-Day Tummy diet targets excess weight and belly fat while addressing the most common digestive disorders, and is a fun, easy guide to healthy eating that will have you feeling great!
The New York Times best seller is now in paperback. As seen on The Doctors, and Dr. Oz Show, 21-Day Tummy Diet, is based on the latest science, that targets excess weight and belly fat while addressing the most common digestive disorders.
Relieve digestive issues and shrink your waistline with the new, sensitive stomach meal plan from Liz Vaccariello, the New York Times® best-selling author of The Digest Diet and Flat Belly Diet Series.
Lose the Belly Bloat and feel better fast 21-Day Tummy Diet is designed specifically for people with temperamental tummies. You'll whittle your middle and discover which foods protect you from the main causes of digestive discomfort.
Say good-bye to your grumbling belly and start feeling good again. Let the 21-Day Tummy show you how!
Inside you'll find:
- An easy-to-follow 21-day eating plan that minimizes shocking Belly Bully foods that cause discomfort and weight gain, while piling on soothing Belly Buddy foods.
- more than 50 scrumptious recipes such as Tomato-Ginger Flank Steak, Chunky Chicken Couscous, Twice-Baked Potato with Pepper Hash, and Almost-Pumpkin Mini Pies.
- inspirational stories and advice from real readers who tried the plan—one lost 19 pounds, another 4 ½ belly inches, and everyone improved their digestive symptoms in just 3 weeks!
- an optional equipment-free workout plan that helps to both sculpt and sooth your stomach with a mix of core strengthening, walking, and yoga.
- Sales Rank: #41589 in Books
- Brand: Readers Digest
- Published on: 2014-12-23
- Released on: 2014-12-23
- Original language: English
- Number of items: 1
- Dimensions: 10.25" h x .70" w x 7.25" l, .0 pounds
- Binding: Paperback
- 320 pages
- Readers Digest
Review
Health journalist Vaccariello (The Digest Diet) presents a three-week program designed to resolve symptoms of five common digestive disorders and the belly bulge that accompanies them. The same diet that alleviates gastro-intestinal problems like heartburn and acid reflux, gas and bloating, constipation, diarrhea, and irritable bowel syndrome also results in a flat stomach. Exploring the connection between digestion and weight, explaining the role of gut bacteria, and identifying diet as the major cause behind the chronic inflammation, she advises how to “die[t] away digestive disorders.” A 3-phase, day-by-day food plan, featuring over 50 recipes, shows readers how to calm their sensitive stomachs, enjoy delicious dining, flatten those tummies, and lose an average of 6–10 lbs. With lively writing, inviting four-color format, pull-outs, sidebars, nine personal success stories (including the author’s), and enticing photography, this book is a winner.
About the Author
Liz Vaccariello is the editor-in-chief and chief content officer of Reader’s Digest, one of the world’s largest media brands, with 26 million readers. A journalist with 20+ years experience in health and nutrition, she’s also the coauthor of the New York Times bestsellers Flat Belly Diet!, 400 Calorie Fix, The Digest Diet, and 21-Day Tummy. Vaccariello regularly appears on national programs such as Good Morning America and The Doctors, and has been featured on The Biggest Loser, Today, Rachel Ray, and The View. Previously, Liz was the editor-in-chief of Prevention. She lives in New Jersey with her husband and twin daughters. Her blog, Losing it with Liz, lives on rd.com. She has over 3,000 followers on Twitter (@LizVacc).
Kate Scarlata, RD, LDN is a registered and licensed dietitian with over 25 years of experience in the nutrition and wellness field, specializing in digestive disorders. Kate completed her postgraduate training at Brigham and Women’s Hospital, a Harvard Medical School teaching affiliate. The author of The Complete Idiot’s Guide to Eating Well with IBS, she has been interviewed in many national publications, including Ladies Home Journal and Fitness magazine. She lives and practices in Medway, Massachusetts.
Most helpful customer reviews
244 of 245 people found the following review helpful.
We see results!!!
By Sassy C
Background:
My Dr. wanted me to follow a low FODMAP meal plan because of my continuous problems with bloating and constipation. I dreaded starting such a plan because you cannot have what Liz (the author) refers to as Belly Bullies which include onions, garlic, apples, peaches and other yummy staples! I was ecstatic to learn that Liz came out with a book to address these problems because having been successful on The Digest Diet (also authored by Liz) I knew that the recipes included in this book would not disappoint.
The results are in:
I decided to recruit my mother and sister. We started on 1/1/14. We completed the first phase (5 days) ... I (age 36) am down 8.5 lbs, my mother (age 57) is down 6.5 lbs and my sister (age 28) is down 7.5 lbs. My sister and I can stand to lose between 15 - 20 lbs and my mother is about 50 lbs overweight. Both my sister and I exercised about 45 minutes per day for all five days and my mother only exercised one day for about 45 minutes. We all did light to moderate cardio such as elliptical and stationary bikes.
Meal Plan Insight:
I believe the book says that you can eventually add back "belly bullies" but I think it does a good job in helping you identify which of these bullies is the culprit of tummy issues. I have been 7 days and counting without them and I can say that I have ate delicious meals! I tried most of the recipes in the book but have created my own meals by using recipes in the book as guidelines and paying close attention to allowed portions. I agree the shakes are just OK so I just have them at breakfast. The first 14 days require you to have a shake as a meal. Sorry no way around them! On another note my husband who is not participating on this meal plan has enjoyed the onion-less/garlic-less meals.The recipes are quite simple to make my sister who does not cook managed to make the recipes in the book.
Rating explanation:
There are a few random ingredients in Liz's recipes that had me venturing to specialty stores. I only needed 2 teaspoons of Garam Marsala (what is this?!? --really do you have this in your cupboards???) and because I was so determined to follow the recipe to a "T" I went to 3 stores to locate it. There are quite a few recipes like this and YES it will make you crazy! This book is more deserving of 4.5 stars and I am comparing it to Liz's other book (The Digest Diet) because I recall the shake having over 10 ingredients and I found myself on the search for finding items I never heard of and only to use it once. Also, I can appreciate that in this book Liz does a better job of making sure those hard to find/items you had no choice but to purchase in excess (sorry but you just can't purchase two teaspoons of Garam Marsala!) get used more than once through different recipes. I see myself using some of these ingredients for my own creations. Also, like other reviewers it would be nice to have all the recipes separated by phases rather than by breakfast, lunch and dinner. I purchased the hard cover copy.
Suggestions/Tips
Liz gives you a meal plan for the full 21 days. I found it easier to stick with two snack choices and change out my meals once every couple of days. For example, I would make a large batch of soup and have it every other day for lunch. The same with dinner I would repeat it every other day or so. I have 2-cup servings of soup in the freezer so it's easy to grab them and thaw them as needed. The only requirement is to stick with meals in the current phase or in a prior phase. Go into this as using it as a guideline and pay special attention to the Belly Buddies (foods that you can have) and mock the portions and create similar meals to the ones suggested. As far as the shakes; I have been sticking to having banana/blueberries as a fruit and adding cinnamon/vanilla extract for flavoring. Also, I find that using flaxseed vs. chia seeds in the shakes give them a much milder taste.
Wishing you much success!!!
80 of 83 people found the following review helpful.
Love love love the results!
By Billie Jo
I just finished day 9 and I have had 9 wonderful days with my tummy. Not one solitary issue and I deal with many digestive issues since I no longer have a gallbladder. I was uncomfortable almost all day every day with one thing or another. I am sure when I do the bully tests I will find out what is not agreeing with me.
I wish the layout of the book was a little better - I have put my meal plan on a spreadsheet with the location #s from the book for easy referencing.
My favorite breakfast is the banana smoothie Liz shared (I switched the pumpkin seeds with half chia and half flax seeds). (oh and freezing the banana before hand is a must - I forgot one day and I could barely tolerate the smoothie) The one snack I keep craving is the Mini Caprese Salad - it is to die for. The Curried Chicken Soup is wonderful. My kids loved all the meals so far with the exception of the salmon/cabbage meal - but I got smoked salmon by accident and the lemon was just way too much. I will try it again with chicken (or maybe tuna steaks) and switch the lemon out with something else...
I used to basically have coffee, lunch maybe once or twice a week, then at dinner a lot of pasta or bread meals. (strangely enough I do not miss bread or pasta) Then late night snacks with awful for me foods. I cut out the coffee and now my late snack is a handful of almonds or a piece of soft cheese which is not really part of the plan (to eat a late night snack). I lost 4 lbs the first 4 days. I have not done any exercising as of yet.
The trickiest thing for me was the fact I have 7 in my family and so the shopping list was something I had to tweak and my fridge can not hold a week's worth of the fresh veggies so I have to go shopping 2x a week instead of my usual 1 day a week.
This is the first time I have ever really worked on eating healthy and I hope to make my goal of feeling fit at 40. It is sad how just eating properly can cause weight loss. My weight has been slowly creeping up - like a pound a month for the last year so to actually lose weight is amazing - but honestly the best part is how my belly feels. I gave up ever feeling normal. I am so relieved that it is something I have achieved..and I don't have to sacrifice yummy flavors for it!
Edited to add: My husband lost 5 lbs and he still eats like before (skipping up to 2 meals a day and still having late night snacks and chips) all he does is the dinners.
After writing this review I was watching TV and absentmindedly grazed my face with my hands and notices my skin is softer and smoother than it has been in a while. I was also able to remove my wedding band from my finger with little effort and no dents in my skin - a difficult task when I go in every 6 months for cleaning and inspection. It was so bad the clerk suggested I re-size it cause I may damage the nerves. A lot of puffiness all over my body is gone and I have this general sense of well being.
I see a lot of people complaining about the lack of flavor - but what you need to understand is the flavors we eat on processed foods are artificial and preservatives. Once you get past the 3 weeks and can add garlic back in (if it passes the bully test) that may help - or you can add a tad more salt to the meals afterwards. The soups were really good - yes - a tad more salt would have been nice - but you have to weigh the pros and cons of extra salt etc and your health.
I do not miss garlic bread or bread at all. Nor do I miss pasta.... I am finding I am not missing the coffee so much either. The only thing I can't wait to have again is garlic and as a treat bacon maybe once a month...
Update: I am past week 3 and in the test phase. I lost a total of 8 lbs in the first 14 days and maintained my weight loss in the 3rd week. Now that I am on my own I went back to phase 2 and have lost an additional 1.5 pounds. Basically switching to smoothies for breakfast 5 days and regular breakfast for 2 and picking from the lunches during week 1 and 2 and I have just gone through the list of dinners that were not on the 21 day plan - like the ratatouille frittata and the spiced fish cakes and a few others for this week....
So, in 25 days I have lost 9.5 lbs and just did a before and after picture and was amazed at how different I look. It is hard when you see yourself everyday. The swollen face is gone!
Edited again to add the part about freezing the banana for smoothies and to update my weight loss - it is at 16 lbs now.
7 of 7 people found the following review helpful.
Best Belly Saviour Ever!
By Elizabeth Bennet
An excellent guide for those of us who need to change the way we eat due to gastro-intestinal troubles, and a life-saver for non-fussy, unimaginative cooks like myself who feel helpless when faced by a doctor's "don't eat this" list. Possible weight loss is just a nice side benefit! I did not find it necessary to stick slavishly to the 21-day plan or the exact ingredient list of every recipe. On the contrary: The excellent explanations of why certain foods ("belly bullies") cause gastric distress and others ("belly buddies") improve gastric health give you a perfect roadmap for grocery shopping, and the recipe methodology is so simple and clear that you get the idea right away. I was able to modify dishes to my own taste from Day 1 without violating the overall philosophy, and have had no trouble substituting ingredients when I don't have the exact ones on hand. Every recipe I've tried has been easy to make, delicious and satisfying; many of them are easy to downsize and/or adapt to the toaster oven or microwave. Also, thanks to the many snack ideas listed in the book, I've had no trouble sticking to small, easier-to-digest portion sizes and avoid hunger pangs between meals. Finally, by using the "belly bully test" method, I was able to confirm right away that some "bullies" don't bully me, allowing me to keep some favorites (like milk and regular plain yoghurt) on my list and reducing the "diet means deprivation" feel of the plan. In fact, I wouldn't consider this an actual "diet" book, though you can treat it as such, if you wish. It is more a "how to" book, in my view. My severe belly cramps were caused by the fact that a virus had destroyed my intestinal flora. The "Tummy" way of eating got rid of them immediately. That was six months ago. Since then, I've tested many of the bullies and found how best to navigate them. I discovered that I can tolerate many of them (even beans and whole grain bread) when I keep the portions very small and chew thoroughly. Others (like hummus and frozen dinners) depend on the brand (Cedar's and Amy's). I will always have to watch what I eat and how I eat it from now on, but the "Tummy" book has given me the knowledge and confidence to deal with my rebellious belly, making it a minor "watch it" issue rather than a debilitating health problem with severe impact on my quality of life.
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