Some things just don’t seem to belong together. Black and navy blue. Cowboy fans and Steelers fans. Taylor Swift and, well, most anyone she’s dated.

Sadly, two of America’s greatest pastimes, eating burgers and watching our weight, have long been on that same collision course. Until now.

When I built my new weight-loss plan Zero Belly Diet, available now, I knew the only way to get people really excited about committing was to give them a selection of the foods they loved. And that meant burgers. But of course, just any drive-through beef slinger or cheese chain restaurant won’t do. At Ruby Tuesday’s, for example, you won’t find a single burger for less than 1,200 calories—almost as much as you’d eat in a whole day of feasting on Zero Belly foods!

So I created The Zero Belly Burger Matrix, a method by which you could eat burgers as often as you’d like, and still lose weight. My secret plan worked:

“We loved the burgers!,” said one of our test panelists, Kyle Cambridge, 28, who lost 15 pounds in 14 days. “My wife and I decided to add a salad to each meal; the pounds started melting off!” (Speaking of rapid weight loss, don’t miss my guaranteed 14 Ways to Lose Your Belly in 14 Days!)

So how do you know if the burger on your plate is one you should trust? Just remember three key Zero Belly questions:

• Where’s my protein? That one’s easy, of course: All burgers are protein packed.
• Where’s my fiber? For maximum Zero Belly benefit, choose a high-fiber, gluten-free bun made from healthy grains like brown rice, millet or buckwheat.
• Where’s my healthy fat? When you substitute in grass-fed beef, you get almost as much fat-fighting omega-3s as you do from some fish.

Here’s how to use the matrix to create the Zero Belly burger of your dreams:

THE STAR!
Choose one burger patty:
Ground turkey, Ground chicken, Ground beef (grass-fed), Salmon, Tuna, Chicken breast

THE VEHICLE!
Choose one bun or some greens:
Gluten-free burger bun, Gluten-free English muffin, Gluten-free toast, Portobello caps, Lettuce leaves (Romaine, Bibb)

THE SUPPORTING PLAYERS!
Choose any combination of veggie toppings:
Lettuce, Arugula, Cucumber, Avocado, Herbs, Tomato, Red Onion, Roasted Red Peppers, Jalapenos, Caramelized Onions, Sauteed Mushrooms. They’re just some of the Zero Belly Foods that turn off your fat genes—learn more here.

THE EXTRAS!
Choose any combination of condiments:
Ketchup, Mustard, Guacamole, Salsa, Gluten-free pickles, Mayo

The Zero Belly Test Panel—more than 500 men and women who lost as much as 16 pounds in just the first two weeks—test-drove a lot of recipes for me. Here’s one burger recipe they really loved:

Turkey Burger, in the Grass
Serves 4
1 ½ pounds lean 94%-99% ground turkey
½ red bell pepper, seeded and finely chopped
1 scallion, white part only, chopped
1 ½ tsp olive oil
4 large romaine leaves
½ avocado
Mustard (optional)
Salt and pepper

Combine turkey, salt and pepper in a large bowl. Add bell pepper, thyme, scallions and oil and mix well. Form into 8 patties. Chill until ready to use.

Heat a grill pan over medium-high heat. Cook burgers, turning once, until no longer pink in center, about 5 minutes per side. Serve on crisp romaine lettuce leaves in place of buns with mustard (optional). Slice avocado over top.

256 calories, 12g fat, 28g protein, 2g fiber

LOSE UP TO 16 POUNDS IN 14 DAYS with Zero Belly Diet—the New York Times bestselling book from Eat This, Not That! author David Zinczenko. Click here to discover more!

More from Zero Belly

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6 Best Spices for Weight Loss

Simple, immediate and stress free. That’s what Zero Belly is designed to be: a plan that pays off for you quickly. And that’s why smoothies are such an important part of the Zero Belly plan: they’re packed with protein, fiber and healthy fats—and ready in just 90 seconds!

Bryan Wilson, a Zero Belly test panelist who lost 19 pounds and 6 inches off his waist in just 6 weeks, counts the drinks as one of the key components of his success: “I’m a sweets craver and can’t get enough ice cream, ever,” he says. “These were a far better alternative.”

And, because they’re plant-based, these smoothies will help ensure you’re getting the nutrients you need to shut off your fat genes—in particular fiber and resveratrol (both found in abundance in red fruits, nut butters and dark chocolate)—and reduce the inflammation that can turn them back on. In fact, researchers at Baylor College of Medicine found that dieters who drank 8 ounces of plant-based juices a day over 12 weeks lost, on average, 4 pounds more than dieters following the exact same plan, but without the drinks.

Fresh Blueberry

½ cup unsweetened almond milk

1 scoop vanilla plant-based protein powder

½ cup frozen blueberries

½ tbsp natural unsalted almond butter

water to blend (optional)

232 calories/6 g fat/16 g carbs/3 g fiber/28 g protein

Peanut Butter Cup

½ cup unsweetened almond milk

1 scoop vanilla or chocolate plant-based protein powder

1 tbsp unsweetened cocoa powder

½ frozen banana

½ tbsp natural unsalted peanut butter

water to blend (optional)

258 calories/6 g fat/21 g carbs/5 g fiber/30 g protein

Vanilla Chai

¼ cup unsweetened almond milk

¼ cup chai tea (brewed from a teabag and chilled)

½ scoop plant-based vanilla protein powder

½ frozen banana

½ tsp ground cinnamon

½ tbsp unsalted natural almond butter

water to blend (optional)

219 calories/9 g fat/20 g carbs/4 g fiber/17 g protein

Green Monster

¼ cup no-sugar-added apple juice

¼ cup water

½ scoop plant-based vanilla protein powder

½ Bosc pear, chopped

½ cup baby spinach, loosely packed

½ frozen banana

¼ ripe avocado

271 calories/6 g fat/40 g carbs/8 g fiber/15 g protein

BLAST FAT WITH 150+ RECIPES FROM TOP CHEFS in Zero Belly Cookbook—the essential companion to Zero Belly. Click here to discover more!

More from Zero Belly

6 Best Spices for Weight Loss

How This Female Firefighter Got Abs

9 Ways to Lose Belly Fat When You’re Crazy Busy

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Quinoa. Even Beyoncé doesn’t manage her public image as brilliantly as this trendy superfood. But even those of us who love Queen Bey can get a little tired of the same song playing over and over again. And we’re pretty tired of hearing about why we should eat quinoa, too.

But still, in a world of superfoods, quinoa stands alone. It’s one of the very few plants that provide a complete source of protein—meaning your body can convert it directly into muscle. It’s also high in the amino acid lysine, which helps you burn fat and maintain healthy bones and skin. And according to a study published in the journal Food Chemistry, quinoa has the highest levels of betaine, a chemical that revs your metabolism and actually shuts down the genes that encourage belly fat storage.

But there are only so many bland, beige dinners of chicken breast and quinoa that a person can stand. So here are 6 easy ways to make these tender pearls of nutrition into something more fun.

To start, here is the best way to cook these nutty tasting, tender pearls of protein:

1 cup quinoa
2 cups water

Rinse quinoa thoroughly to remove bitter-tasting coating (whisk it around in a cold water bath until soapy residue comes off the grain, then put quinoa in a sieve and rinse clean). Bring water to a boil, add quinoa, cover, and simmer 15 minutes. Remove from heat, leave lid on, and let it rest for 10 minutes. Add to your favorite recipe.

1) Crunchy Buttery Maple Quinoa Granola (with chocolate)

2 cups oats (not instant)
1 cup cooked quinoa
1/2 cup ground flaxseed
¼ cut toasted almonds (sliced or not)
1/4 teaspoon cinnamon
4 tablespoons butter
1/2 cup honey
1 teaspoons vanilla extract
1 teaspoon maple syrup
½ cup dark chocolate chips (optional)
Preheat oven to 350 degrees. Line a baking sheet with parchment paper.

—In a large bowl stir together oats, quinoa, flaxseed, almonds, and cinnamon. Set aside.
—Melt butter in a small saucepan. Remove from heat and add honey, vanilla, and maple syrup.
—Pour butter mixture over the oats and combine until all of the oats, grains, nuts, and seeds are covered evenly.
—Spread mixture over baking sheet and place in oven for 10 minutes. Stir mixture, spread it out even again and place it back in the oven for another 10 minutes. Repeat until the mixture is dark golden. Let it cool for 10 minutes and then mix in chocolate chips. Spread the mixture out again and let it cool completely.

Adapted from How Sweet It Is

READ MORE: 5 Best Carbs for Your Abs

2) Chocolate Chip Quinoa Cookies

1 ½ cups whole wheat flour
1 cup cooked quinoa (cooled)
½ teaspoons baking powder
½ teaspoons baking soda
1/2 cup butter (softened, room temp)
¼ cup sugar
¼ cup light brown sugar
¼ cup honey
2 large eggs
1 1/2 tsp vanilla extract
1 cup dark chocolate chips

—Preheat oven to 375 degrees. Line a baking sheet with parchment paper.
—Pour flour, baking soda, and baking powder into medium bowl and whisk to combine.
—Beat together butter, sugars, and honey until the mixture lightens in color and gets fluffy. Beat in eggs one at a time, then vanilla and keep beating until the color becomes pale and the mixture is very fluffy.
—Fold flour mixture into butter mixture a half a cup at a time, folding lightly until just combined. Fold in cooked, cooled quinoa and chocolate chips until just combined.
—Place half-inch balls of cookie dough onto baking sheets lined with parchment paper. Bake for 112 to 15 minutes, or until golden brown. Cool on rack and enjoy!

Adapted from Bob’s Red Mill

3) Greek Yogurt Panna Cotta with Strawberry Quinoa Crumble

Panna Cotta:
1 cup Greek yogurt
1 1/2 teaspoons unflavored gelatin
1 tablespoon water
1 cup milk
1/3 cup sugar
One vanilla bean
1 cup buttermilk

Quinoa Crumble:
1/2 cup rolled oats
1/8 cup quinoa flakes
1/4 cup almond flour
1/4 cup turbinado sugar
1/4 teaspoon nutmeg
3 tablespoons cold butter, cut into chunks

— In a small bowl, mix the gelatin with the water and let it stand until softened, about 5 minutes.
— Combine milk and sugar in small saucepan, bring to a simmer. While it heats, slit the vanilla bean lengthwise and scrape the insides into the milk mixture. (It’ll look a little grainy, but don't worry. It will break up as you continue.) Cook until the sugar is dissolved, about 1 minute. Remove from heat and stir in the gelatin until dissolved.
— In a medium bowl, whisk the buttermilk with the yogurt then add the warm milk and whisk until smooth. Pour the mixture into 4 8oz cup (only fill halfway) and refrigerate for 3 hrs until set.
— While panna cotta is cooling, preheat oven to 350 degrees. Combine the oats, quinoa flakes, almond flour, sugar, and nutmeg in a food processor and pulse several times to combine (do not over mix). Add the cold butter, and pulse until the butter is evenly combined and the mixture is crumbly.
—Spread mixture evenly on parchment-covered baking sheet and bake for 10 minutes. Stir and bake for another 10 minutes until dark golden brown. Allow to cool completely.
—Remove cooled panna cotta from refrigerator, cover in layer of sliced strawberries, and top with crumble mixture.

Adapted from The New American Diet

READ MORE: 6 Best Spices for Weight Loss

4) Keen-Whaaa? Salad
2 cups cooked quinoa
Salt and pepper to taste
1 bunch asparagus, woody ends removed
1 tablespoon olive oil
1 cup cooked green lentils
¼ cup chopped sundried tomatoes
¼ cup store-bought pesto
1 tablespoon apple cider vinaigrette

—Preheat the oven to 450 F
—Drizzle the asparagus with olive oil and season with salt and pepper. Place in the oven and cook until gently browned and softened, about 10-12 minutes, depending on the thickness of the asparagus. Chop into bite-sized pieces.
—In a large mixing bowl, combine the quinoa with the lentils, asparagus, and sundried tomatoes. Mix together the pesto and vinaigrette, then add it to the bowl of quinoa. Toss to combine.

5) Breakfast Smoothie with Toasted Quinoa
2 tablespoons quinoa
½ avocado
½ cup plain yogurt
2 tablespoons of maple syrup
½ cup frozen blueberries

— Rinse quinoa and transfer to a saute pan on medium heat. Whisk the quinoa around the pan until it starts popping and releases a nutty aroma and the grains turn brown. You can cover the pan so you don’t lose too many as they pop!
— Put avocado, yogurt, maple syrup and blueberries in blender and blend until smooth. — Sprinkle quinoa on top and enjoy!

READ MORE: 4 Best Zero Belly Smoothies

6) Baked Apples stuffed with Quinoa
1 tablespoon maple syrup
2 tablespoon brown sugar
1 teaspoon of cinnamon
¼ teaspoon ground nutmeg
1 tablespoons butter
4 firm red apples (fiji, red delicious, gala)

—Preheat oven to 350 degrees
—Combine quinoa, maple syrup, brown sugar cinnamon, and nutmeg in a bowl.
— Halve apples from stem to bottom and scoop out the core and seeds. Fill apple halves with quinoa mixture, and top with a ¼ tablespoon of butter. Place in baking dish and pour ¾ cup of boiling water in the bottom of baking dish. Cover tightly with foil and bake 45 minutes. Uncover apples, and bake 15 minutes until apples are soft and tops begin to crisp.
—Top with creme fraiche or vanilla ice cream and enjoy!

LOSE UP TO 16 POUNDS IN 14 DAYS by making any of the 150+ simple and delicious weight-loss recipes in the brand-new Zero Belly Cookbook—order it now!

More from Zero Belly

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Here’s a secret: If you’ve got a big dinner date, the best way to ensure you eat smartly tonight might be to make your own breakfast this morning.

According to a Johns Hopkins study, people who cook at home not only consume fewer calories every single day, but they tend to consume fewer calories when they go to restaurants as well. The reason: cooking at home helps us understand portion control. And breakfast is the moment when you can establish the plotline of your day.

While Zero Belly Cookbook is packed with delicious, belly flattening breakfasts, one of the most popular dishes among our tasters and Zero Belly fanatics was this recipe for Breakfast Hash with Poached Egg, built exclusively for Zero Belly by chef Jason Lawless of New York’s White Street. It’s a restaurant-quality dish that can be on your breakfast table in just 15 minutes. But it could change the course of the next 24 hours.

Breakfast Hash with Poached Egg

Serves: 4  

Cook time: 15 minutes

½ bunch green asparagus, white parts of setms removed and cut into 1-inch pieces

1 small yellow squash, sliced into ¼ inch half moons

1 small zucchini, sliced into ¼ inch half moons

1 small onion, diced

1 cup white button mushrooms, quartered

1 red bell pepper, diced

1 tbsp extra virgin olive oil

1 tsp kosher salt

1 tsp ground black pepper

4 eggs

3 tbsp roughly chopped parsley

3 tbsp roughly chopped chives

• Preheat the oven to 350° F.

• Combine the asparagus, yellow squash, zucchini, onion, mushrooms, red bell pepper, olive oil, salt, and black pepper in a large mixing bowl and mix well. Transfer to a nonstick sheet pan, and bake in the oven for about 10 minutes or until vegetables are tender.

• While the vegetables are cooking, poach the eggs.

• Transfer cooked vegetables to a mixing bowl with the fresh parsley and chives, and mix well.

• Divide the vegetable hash among four bowls, and top each with one poached egg.

Per serving: 160 calories, 9 g fat, 12 g carb, 4 g fiber, 9 g protein

LOSE UP TO 16 POUNDS IN 14 DAYS by making any of the 150+ simple and delicious weight-loss recipes in the brand-new Zero Belly Cookbook—order it now!

It’s dinner time, and you’re tired. The boss has been on a rampage, the kids are on a permanent sugar high, and the commute home made The Odyssey look like a bike ride in the park. Cooking dinner for yourself feels like a Everest-level challenge; heck, some nights you just want someone to come and spoon the food directly into your mouth. That’s why these recipes are going to save your life.

While it may seem easier just to throw everyone in the car and head to Chili’s, that’s not a healthy long-term solution: A recent study from Spanish researchers determined that your risk of becoming overweight increases 33 percent from eating just two meals a week at a restaurant. And dinners are by far the heaviest of all restaurant meals. To help you stay on the Zero Belly path, in the new Zero Belly Cookbook we’ve created a combination of meals that can be cooked primarily ahead of time; others that you can whip up in no time after a long day of work; and still others that will take advantage of a long, luxurious day of foodie indulgence. These hearty meals will have you looking forward to dinner all day long.

Baked Salmon with Beets, Citrus, Avocado and Caraway Seeds (pictured above)

Serves: 4

Cook time: 10 minutes

4 5 oz portions of fresh wild salmon

4 large store-bought pre-roasted beets (not canned), cut into bite-sized pieces

3 large oranges, segmented

1 Ruby Red grapefruit, segmented

1 cup chopped parsley

1 tbsp caraway seeds, toasted in a dry pan over medium heat until fragrant (about 2 minutes)

½ avocado, diced

2 tbsp vinaigrette dressing

Salt and pepper

2 tbsp raw walnuts, toasted in a dry pan over medium heat until fragrant (about 2 minutes), and roughly chopped

Directions

• Preheat the oven to 350°F.

• Season the fish with a pinch of salt and black pepper. Place on a non-stick sheet pan, skin side up, and place in the oven. Cook for 6 to 8 minutes.

• While the salmon is cooking, place the beets, whole orange and grapefruit segments, parsley, toasted caraway seed, avocado, and Zero Belly Vinaigrette in a medium bowl and season with a pinch of salt and pepper. Mix well.

• Divide the salad among four plates, and top with the cooked salmon. Garnish with toasted walnuts.

Per serving: 428 calories / 20 g fat / 30 g carb / 8 g fiber / 33 g protein

READ MORE: The 8 Best Fats for Weight Loss

Taco Salad 

Serves: 4

Cook time: 10 minutes

Olive oil spray

1 lb extra lean ground beef (at least 90%)

2 tbsp Mexican Spice Blend (see below)

1 head iceberg lettuce, chopped into 1 inch cubes

1 cup salsa (Newman’s Own is a good brand)

½ cup guacamole (Wholly Guacamole is a good brand)

Directions

• Heat a large skillet sprayed with olive oil over medium high heat, and add the ground beef. Use a rubber spatula or a wooden spoon to break up the ground beef to small pieces until browned. Add the Mexican Spice Blend to the pan and mix well. Turn off heat, and use a slotted spoon to transfer the beef to a plate covered in paper towels to drain any excess fat.

• Divide the chopped iceberg lettuce among four plates, and top each salad with ¼ of the spicy beef.

• Top with ¼ cup salsa and 2 tablespoons guacamole.

Per serving: 312 calories/ 17 g fat/ 14 g carbs/ 5 g fiber/ 25 g protein

To make the Mexican Spice Blend:

2½ tbsp chili powder

1 tsp kosher salt

4 tsp paprika

2 tsp ground cumin

4 tsp onion powder

4 tsp garlic powder

Mix spices in a small bowl to combine.

Store in a BPA-free glass jar out of direct sunlight for up to 1 month.

READ MORE: The 6 Best Spices for Weight Loss

Pan Seared Halibut with Chickpeas, Cucumbers and Cherry Tomatoes

Serves: 4

Cook time: 10 minutes

4 5 oz portions of halibut Salt and Pepper

1 tbsp extra virgin olive oil

1 cup canned chickpeas, drained and rinsed

1 English cucumber, halved and sliced in half moons

1 cup cherry tomatoes, halved

½ avocado, diced into ¼ inch cubes 1 red pepper, diced into ¼ inch cubes

2 sprigs mint, coarsely chopped

¼ cup of chopped parsley

¼ cup Kalamata olives, pits removed, halved

2 tsp whole cumin seed, toasted in a dry pan over medium heat until fragrant (about 2 minutes)

2 cups fresh baby spinach, packed 2 vinaigrette Salt and pepper

Directions

• Season the halibut with a pinch salt and fresh ground pepper on both sides.

• Heat a nonstick pan over a medium heat, and add one tablespoon of olive oil. Add halibut to the pan, and cook until the fish starts to turn brown, about 3 minutes. Flip over the fish, and cook for an additional 5 minutes, or until the fish is firm to the touch.

• While the fish is cooking, place all the ingredients for the salad in a large bowl, season with a pinch of salt and pepper and mix well.

• Divide the salad among four plates, and top with the warm halibut.

Per serving: 375 calories/ 17 g fat/ 21 g carbs/ 6 g fiber / 35 g protein

Julissa’s Easy Tomatillo Beef Stew

Serves: 4

Prep time: 10 minutes

Cook time: 4-8 hours

This recipe comes to us courtesy of Zero Belly fan Julissa Loza of Desert Hot Springs, California. “It is based on a dish my paternal grandmother used to make,” Julissa says. “She was half Chinese and half Mexican and was a wonderful cook. She used to make Colas del Diablo (Devil’s Tails), which were tomatillos fried with either pork or beef and served on corn tortillas. This healthier, ZBD-friendly version brings my family and me all the flavor and memories without the extra fat.” Spend 10 minutes or less in the morning, and come home to a house filled with flavor.

1 lb stew beef, cut into two-inch cubes

1 large green bell pepper, chopped into one-inch chunks

½ medium onion, coarsely chopped 10 tomatillos, quartered 1 garlic clove, minced

½ cup of water

½ tsp salt

½ tsp pepper

Directions

• Line crock pot with slow cooker bag and combine all ingredients

• Cook on high for 4 hours or low for 8 hours. The beef will be tender when done and fall apart with a fork.

Per serving: 245 calories / 13 g fat / 11 g carb / 3 g fiber / 24 g protein

LOSE UP TO 16 POUNDS IN 14 DAYS by making any of the 150+ simple and delicious weight-loss recipes in the brand-new Zero Belly Cookbook—order it now!

More from Zero Belly

5 Best Carbs for a Zero Belly

How This Female Firefighter Got Abs

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5 Teas That Melt Belly Fat

By David Zinczenko

Abs. Like 40-foot yachts, Nobel prizes, or the red carpet at the Academy Awards, they’re goals we all dream of attaining, but way back at the base of our skulls, we know they’re not realistic.

Except, that’s not entirely true. You may not have obscene wealth, scientific genius, or Jennifer Lawrence’s chutzpah. But abs? You’ve got those already—they’re just out of sight right now, like a couple of cousins you haven’t seen since childhood who would just love to reunite. Sure, it will take a little effort, but it’s hardly impossible.

In fact, a series of changes to your daily life—changes that take only a few minutes each—can add up to some dramatic midsection remodeling. Here are 7 ways to get abs in 7 minutes a day. Try them all and you’ll soon be reunited with those long-lost ripples of yore. And while you’re at it, check out these 14 Ways to Wake Up With Zero Belly.

7-Minute Ab Solution #1: Make a Zero Belly Salad
The idea that eating salad on a regular basis will help you lose belly fat has probably already been debunked by—well, you. Because if you eat salads at restaurants, you could be enjoying such “diet” treats as IHOP’s Crispy Chicken & Spinach Salad (1,280 calories!) or California Pizza Kitchen’s Original BBQ Chicken Chopped Salad (1,250 calories!). That’s like eating a Burger King Bacon Cheeseburger Deluxe—and then eating three more! And homemade salads often aren’t much better, especially when commercial dressings can contain 120 calories or more per serving, and most use water and sugar as their first two ingredients.

But make your own dressing at home and salads can turn into a serious weapon for weight loss. One study among pre-diabetics found the addition of 2 Tbs of apple cider vinegar with a high-carb meal reduced the subsequent rise in blood sugar by 34 percent—meaning your body is less likely to store calories as fat. Shake up this recipe in a mason jar, and you’ll have delicious, additive-free dressing for the week!

ZERO BELLY VINAIGRETTE
Yield: 1 cup, about 16 servings

1/3 cup apple cider vinegar
2/3 cup extra virgin oil
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons honey
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper

Combine ingredients in a mason jar and shake vigorously until emulsified. Store in fridge and shake before serving.

7-Minute Ab Solution #2: Make a Protein Swap
In a 2015 study in the Journal of Diabetes Investigation, researchers discovered that patients who ingested higher amounts of vegetable protein were far less susceptible to metabolic syndrome (a disease that ought to be renamed “diabolic syndrome”—it’s basically a combination of high cholesterol, high blood sugar, and obesity). That means eating whole foods from vegetables—and supplementing with vegan protein powder—is one of the best ways to keep extra weight at bay. A second study in Nutrition Journal found that “plant protein intakes may play a role in preventing obesity.”

Zero Belly Drinks are made specifically with plant protein, but to add more into your day, focus on vegetable protein sources like lentils, hemp or chia seeds, quinoa, nuts, seeds and beans. Or try adding spirulina to your smoothies; it’s one of the few plant foods that are mostly protein by weight (about 70 percent). Plant protein is a key part of The Best Weight-Loss Smoothie Recipe Ever.

7-Minute Ab Solution #3: Call Merlot the Magician
Have a glass of red wine or two a week. It could help you burn fat better, according to a 2015 study in Nutritional Biochemistry. Over a 10-week trial, mice that got the human equivalent of about 1 ½ cups of red grapes a day accumulated less abdominal fat, and had lower blood sugar, than those that didn’t—even though both sets of furry subjects were being fed high-fat diets. In fact, the ellagic acid in the grapes lowered the fat mice’s blood sugar to nearly the same levels as lean, normally fed mice.

Red wine is the best possible source of a micronutrient called resveratrol, which works on the genes responsible for obesity and liver steatosis—essentially, belly fat that forms around your liver. That’s because resveratrol is found primarily in the skin of grapes, and the alcohol in wine draws the resveratrol out of the skins, creating a concentrated dose that’s greater than just grape juice. (You know how, if you leave a splash of wine sitting in a glass overnight, you get a flaky burgundy deposit at the bottom? That’s resveratrol.)

7-Minute Abs Solution # 4: Give Your Belly Biome a Workout
One of the big buzzwords in nutrition right now is “resistant starch.” No, it’s not something your dry-cleaner sprays on your shirt to make it wrinkle less. It’s actually a type of carbohydrate that, as the name suggests, resists digestion.

When you do resistance training, your muscles get stronger. But according to a 2015 study in the Journal of Functional Foods, when you eat resistant starch, your gut biome gets stronger—healthy bacteria literally get a workout digesting the healthy starch, becoming more dominant and leading to a healthier gut, less inflammation, and automatic weight loss. And resistant starch has great metabolism-boosting properties—in fact, it hits both ends of the metabolism spectrum, slowing down your digestive process (thereby controlling blood sugar) while also forcing your body to burn more calories during the digestion process. Best sources include bananas, oats, brown rice, and quinoa. Trying this diet secret for 21 day was How This Female Firefighter Got Abs.

7-Minute Abs Solution # 5: Brew Some Green Tea
Adding a cup (or two) of green tea to your daily regimen can help fire your fat furnace in two ways. First, it controls blood sugar and quashes hunger: In a Swedish study that looked at green tea's effect on hunger, researchers divided up participants into two groups: One group sipped water with their meal and the other group drank green tea. Not only did tea-sippers report less of a desire to eat their favorite foods (even two hours after sipping the brew), they found those foods to be less satisfying. And second, it boosts your calorie burn, especially if you have it before any type of exercise: In a recent 12-week study, participants who combined a daily habit of 4-5 cups of green tea each day with a 25-minute sweat session lost an average of two more pounds than the non tea-drinking exercisers. It’s the power of the unique catechins found in green tea that can blast adipose tissue by triggering the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s capacity for turning that fat into energy. All this while doing something unique for your heart: A 2015 study from the Institute of Food Research found that the polyphenols in green tea block a “signaling molecule” called VEGF, which in the body can trigger both heart disease and cancer.

7-Minute Abs Solution #6: Swap Your Guac
Real guacamole is incredibly simple to make, and its fiber and monounsaturated fats can have a dramatic impact on your waist. A study published in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterwards. Other research has shown that the monounsaturated fats in foods like guacamole can reduce your body’s ability to store calories as fat. But if you’re buying guac in the store, read the label: you won’t get those results from a mixture of palm oil, sour cream, water, maltodextrin and artificial colors, and that’s what you’re getting with Mission Guacamole Dip, which has almost no actual guacamole in it. Try one of these brands I love: Wholly Guacamole, Sabra, or Calavo. Or make your own with this super-simple approach: mix up a peeled avocado in a bowl, squeeze in some lime (use one whole lime for each whole avocado), add a couple of tablespoons of fresh cilantro, and sea salt to taste. On the table in much less than 7 minutes! Avocado is just one of these 8 Best Fats for Weight Loss.

7-Minute Ab Solution #7: Stop Eating These Instant Belly Bloaters
Some foods and drinks can make you feel like a python that just swallowed a pig—the opposite of the Zero Belly plan. Certain brands of almond milk contain a chemical that causes your waist to inflate, and the soy protein in nutrition bars can have an unpleasant effect on your gas production. To learn more about these insidious ingredients, and to see which others you should sweep out of your kitchen for good, check out our report on 5 Instant Belly Bloaters to Avoid.

LOSE UP TO 16 POUNDS IN 14 DAYS with Zero Belly Diet—the New York Times bestselling book from Eat This, Not That! author David Zinczenko. Click here to discover more!

More from Zero Belly

5 Best Carbs for a Zero Belly

How This Female Firefighter Got Abs

5 Feelings That Make You Fat

5 Teas That Melt Belly Fat

by David Zinczenko

A hardworking food service director and father of seven, Bob McMicken knows stress. The 51-year-old Lancaster, California, resident was toting around 229 pounds, much of it balanced dangerously along his waistline, and he knew his health was a major concern. Sick of feeling bloated and emotionally drained, Bob made a commitment to take control of his health and signed up for the Zero Belly Test Panel. Within days of following the easy menu, Bob’s bloat seemed to disappear.

In fact, in just two weeks, Bob lost a stunning 16.3 pounds. And in less than six weeks, he lost 24 pounds and saw his waist size dropped from 39 inches to 33 inches. “I found my favorite shirt finally covered my belly again!”

“Before Zero Belly I felt bloated, fat, and depressed,” he says. “Now I feel better, have more energy, and am smiling!” How did he do it? Here are four critical secrets you can use to duplicate McMicken’s success.

Slim-Down Secret #1: Focus on Plant Protein
In recent studies, people who ate moderately high levels of protein were twice as likely to lose weight and keep it off than those who didn’t. That’s why protein is an important part of every Zero Belly meal, snack and drink. But plant-based protein is the secret: In a 2015 study in the Journal of Diabetes Investigation, researchers discovered that patients who ingested higher amounts of vegetable protein were far less susceptible to metabolic syndrome (a combination of high cholesterol, high blood sugar, and obesity) than those who ate animal protein. A second study in Nutrition Journal found that “plant protein intakes may play a role in preventing obesity.” Including plant protein in Zero Belly Drinks was a critical part of McMicken’s success…”and the drinks were tasty!” he says. Check out our recipes for the 4 Best Zero Belly Smoothies for Weight Loss.

Slim-Down Secret #2: Add Resistant Starch
Once it’s in your body, resistant starch does just what its name suggests—it resists digestion. The means it hits both ends of the metabolism spectrum, slowing down your digestive process (thereby controlling blood sugar) while also forcing your body to burn more calories as it absorbs the food. But resistant starch has another awesome weight-loss property: it feeds your “good” belly bacteria. According to a 2015 study in the Journal of Functional Foods, when you eat resistant starch, your gut biome gets stronger—healthy bacteria literally get a workout digesting the healthy starch, becoming more dominant and leading to a healthier gut. For more ways to balance your belly bugs, see these strategies on how to win The Battle Inside Your Belly.

Slim-Down Secret #3: Prep Some Power Foods for Zero Stress
You already know how hard it is to manage dinner. Now imagine managing it for a family of nine. Now imagine managing it for a family of nine when your day job is managing it for hundreds of other people. It’s hard to get excited about standing over a stove—especially when your whole life is about pleasing others with food. That’s the challenge Bob faced, but with a clear, spelled-out plan like Zero Belly, that stress disappeared.

“I liked that there was a menu already done and easy to follow. The plan was spelled out—and I didn’t even need to participate in exercise!” says Bob. The key is to identify a handful of foods that will form the base of your evening recipes. To make sure there’s always something healthy to eat, prep these foods on Sunday night and keep them in your fridge for quick reheating:

Brown rice
Quinoa
Green lentils
Frozen bananas (just peel the skins off and toss them in a freezer bag; they’ll form the basis of many a delicious smoothie)

Zero Belly Vinaigrette
To make a vinaigrette you’ll never regret, mix ⅓ cup raw apple cider vinegar, ⅔ cup extra-virgin olive oil, 1 ½ tsp Dijon mustard, 1 ½ tsp honey, and ¼ tsp each salt and pepper. Combine in a mason jar and shake vigorously.

Slim-Down Secret #4: Add Fat to Lose Fat
A study published in Nutrition Journal found that participants who ate foods high in monounsaturated fats for lunch (in this case, half an avocado) reported a 40 percent decreased desire to eat for hours afterward. Monounsaturated fats from sources like olive oil, nuts and avocados can reduce cholesterol, promote weight loss, even boost memory. They're just some of the 8 Best Fats for Weight Loss.

LOSE UP TO 16 POUNDS IN 14 DAYS by making any of the 150+ simple and delicious weight-loss recipes in the brand-new Zero Belly Cookbook—order it now!

And strip an inch a week from your waist—with our new app ZERO BELLY: 14-DAY PLAN! For customized workouts and a day-by-day meal plan with recipes, click here!

Breakfast is your moment to establish the plot of your day. No lumpy bagels burning in the toaster, no drive-through sausage sandwich sitting in your belly for hours like a broken bottle. And no cooking stress. If breakfasts in your house go as smoothly as the meal scene from Alien, we have you covered: This simple Mexican Omelet With Fresh Salsa, from our new Zero Belly Cookbook, can be on your table in just a few minutes.

And it's not just convenient! Eggs are one of the key Zero Belly foods, because they're the best food source of choline, a fat-burning nutrient that turns off the genes responsible for belly-fat storage. Add fiber-rich beans and savory salsa, and this is a breakfast you'll want to jump out of bed for.

Mexican Omelet With Fresh Salsa

Serves: 4
Cook time: 10 minutes

Ingredients
1 cup canned pinto beans, drained and rinsed
Juice of half a lime
3 whole eggs
5 egg whites
1/2 cup salsa
1/2 cup guacamole
Olive oil spray

Directions
• Pulse the pinto beans and lime juice in a food processor until it reaches the consistency of refried beans.
• Coat a small nonstick pan with olive oil spray and heat over medium heat.
• Whisk together the eggs and egg whites.
• Add one quarter of the egg mixture to the pan. Use a spatula to stir, drawing the cooked egg to the center of the pan to let the raw egg slide under.
• When the eggs have all but set, spoon a quarter of the pinto bean mixture down the middle of the omelet. Use the spatula to fold over a third of the egg to cover the mixture, then carefully slide the omelet onto a plate using the spatula to flip it over at the last second to form one fully rolled omelet.
• Top with 2 tablespoons salsa and 1 tablespoon of guacamole.
• Repeat three times with the remaining ingredients for four omelets total. Serve immediately.

Per serving: 197 calories / 8 g fat / 21 g carb / 7 g fiber / 11 g protein

LOSE UP TO 16 POUNDS IN 14 DAYS by making any of the 150+ simple and delicious weight-loss recipes in the brand-new Zero Belly Cookbook—order it now!

And strip an inch a week from your waist—with our new app ZERO BELLY: 14-DAY PLAN! For customized workouts and a day-by-day meal plan with recipes, click here!

Dessert isn't evil! While most diet gurus unfairly malign dessert as a girth-promoting serving of sin, it ought to be a well-deserved, nutritious nightcap that actually helps you achieve your weight-loss goals.

According to a Tufts University study, dieters who give in to cravings are more successful than those who don't. The reason: Once you make "watching what you eat" feel less onerous, it becomes easier to stick to your eating plan. Fortunately, these recipes watch what you eat for you. Research shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink the waist, thanks to flavonoids, heart-healthy compounds that have important antioxidant and anti-inflammatory properties. Plus, each of these recipes has fiber, protein and healthy fat — and that makes them perfect cappers for your Zero Belly day. Enjoy, compliments of the new Zero Belly Cookbook:

Chocolate Bark

Serves: 10
Cook time: 5 minutes

10 oz semisweet chocolate chips
½ cup dried tart cherries
¼ cup raw pepitas, dry roasted in a pan over medium heat until fragrant (about 2 minutes), and cooled
¼ cup raw almonds, dry roasted in a pan over medium heat until fragrant (about 2 minutes), cooled and coarsely chopped

• Preheat the oven to 350°F.
• Line a baking pan with parchment paper. Pour the chocolate chips onto the parchment paper and spread to form a rectangle, about 8 by 8 inches.
• Bake the chocolate chips in the oven for 2 to 3 minutes, just until they start to melt.
• Transfer the pan to a cooling rack, and use an offset spatula to spread the melted chocolate into smooth, even rectangles. While the chocolate is still hot, evenly sprinkle with the dried cherries, toasted pepitas and toasted almonds. Transfer the parchment paper to a plate and refrigerate for at least 30 minutes. Break the bark into small pieces and serve.

Per serving: 190 calories / 12 g fat / 22 g carb / 2 g fiber / 3 g protein

Flourless Chocolate Cake

Serves: 8
Cook time: 25 minutes

6 oz semisweet chocolate (chips or bar)
¼ cup maple syrup
½ cup granulated sugar
3 large eggs
½ cup unsweetened cocoa powder (non alkalized)
¼ tsp kosher salt
1 tsp vanilla extract
Fresh berries for garnish
Olive oil spray

• Preheat the oven to 350°F.
• Lightly spray a 7-inch tart pan with removable bottom, or a 7-8 inch springform pan with olive oil spray. Line the bottom of the pan with parchment paper and spray the paper.
• Melt the chocolate in a small sauce pan over low heat together with the maple syrup. Once melted, add the sugar and stir until dissolved, about 2 minutes.
• Take the saucepan off the heat, and whisk in the eggs one at a time.
• Sift the cocoa powder with a sieve, and whisk into the egg and chocolate mixture. Make sure there are no lumps. Add the vanilla and the salt and mix well.
• Pour the batter into the prepared pan and bake for 25 minutes or until firm to the touch.
• Transfer the cake pan to a cooling rack and rest for at least 5 minutes before slicing.
• Cut the cake into 8 slices, garnish with fresh berries, and serve warm or at room temperature.

Per serving: 220 calories / 9 g fat / 37 g carb / 2 g fiber / 5 g protein

Black Forest Cookies

Yield: 24 cookies
Cook time: 12 minutes

2 ¼ cups finely ground almond meal/flour
¼ cup unsweetened cocoa powder (non alkalized)
½ tsp baking soda
½ cup coconut oil, melted
½ cup light brown sugar
2 large eggs
¾ cups semisweet chocolate chips
½ cup dried tart cherries, roughly chopped
Olive oil spray

• Preheat the oven to 350°F.
• Line 2 sheet pans with parchment paper and spray with olive oil spray.
• In a large bowl, mix together the almond meal/flour, cocoa powder and baking soda.
• In another bowl, whisk together the melted coconut oil, light brown sugar and eggs.
• Add the dry ingredients to the wet ingredients and mix to incorporate. Mix in the chocolate chips and dried cherries.
• Use a spoon to scoop out the tablespoons of cookie dough onto the sheet pans, leaving about two inches between each scoop.
• Bake for 12 minutes. Let cookies sit for 2 minutes before transferring to a cooling rack to cool.

Per serving: 211 calories / 17 g fat / 14 g carb / 3 g fiber / 3 g protein

Peanut Butter Chocolate Truffles

Yield: 20 truffles
Cook time: N/A

6 oz semisweet chocolate (chips or bar, chopped)
¼ cup unsweetened almond milk
½ cup natural, no-salt-added peanut butter (creamy or crunchy)

• Place the chocolate and the almond milk in a microwave-safe bowl and microwave until melted. Stir every 30 seconds.
• Once melted, whisk in the peanut butter until smooth.
• Cover with plastic wrap, and chill in the fridge until firm — at least 3 hours or overnight.
• Use a spoon to scoop large marble-sized truffles from the mixture and roll into balls, for about 20 truffles total. Transfer to a tray covered in wax paper and chill in the fridge until firm, about one hour.
• Serve cold.
• Store leftovers in a BPA-free container in the fridge for up to one week.

Per truffle: 83 calories / 5-6 g fat / 9 g carb / 2 g fiber / 3 g protein

LOSE UP TO 16 POUNDS IN 14 DAYS with the 150+ simple and delicious weight-loss recipes in the brand-new Zero Belly Cookbook—order it now!

More from Zero Belly

5 Best Carbs for a Zero Belly

10 Daily Habits That Burn Belly Fat

The 9 Best Flat-Belly Superfoods

5 Teas That Melt Belly Fat

Guilt-free guacamole? The concept may seem as improbable as Adam Sandler making a watchable movie, but our Ultimate Zero Belly Guac can truly be enjoyed without shame. The monounsaturated fats in avocados are heart-healthy and torch belly fat, and the recipe's 100% fresh ingredients lack the mysterious belly-bloating additives of store-bought and restaurant renditions. It's a delicious component of our Ultimate Zero Belly Omelet, an excellent burger topping, or great as a snack on its own with raw veggies. It's just one of the 150+ delicious recipes in the new Zero Belly Cookbook.

The Ultimate Zero Belly Guacamole

Yield: 3 cups Cook time: 5 minutes

Ingredients
3 avocados, halved, seeds removed, peeled and cubed
1 tsp kosher salt
Juice of 1 lime
1/2 cup red onion, finely diced
2 tsp ground cumin (optional)
2 plum tomatoes, diced
1/4 cup roughly chopped cilantro

Directions
Add the avocado, salt and fresh lime juice in a medium bowl. Use the back of a fork to smash the ingredients together until lumpy. Stir in remaining ingredients with a rubber spatula. Serve immediately.

Per 1/4 cup: 64 calories / 6 g fat / 4 g carbs / 3 g fiber / 1 g protein

LOSE UP TO 16 POUNDS IN 14 DAYS by making any of the 150+ simple and delicious weight-loss recipes in the brand-new Zero Belly Cookbook—order it now!

And strip an inch a week from your waist—with our new app ZERO BELLY: 14-DAY PLAN! For customized workouts and a day-by-day meal plan with recipes, click here!

Pancakes. The traditional breakfast is an old-school carb bomb you should avoid at all costs, right? Not when they're made from this recipe.

When you use oat flour — the slow-digesting properties of oats make them one of the best carbs for your abs— and fresh blueberries (which have more antioxidants than any other North American fruit), they can be a high-fiber, high-protein, Zero Belly meal you can enjoy absolutely guilt free, compliments of the brand-new Zero Belly Cookbook!

Blueberry Pancakes With Fresh Blueberry Syrup

Serves: 4
Cook time: 10 minutes

Ingredients:
¼ cup fresh blueberries
2 tbsp maple syrup
2 tbsp water

Pancakes
2 cups oat flour
1 tbsp baking powder
1/4 tsp kosher salt
1 cup unsweetened almond milk
1/2 tbsp extra virgin olive oil
1 egg
1/2 tsp vanilla extract
Juice of half a lemon
2 egg whites, whipped to soft peaks
Olive oil spray
1/2 cup fresh blueberries

Instructions:
• Prepare the syrup. Combine the blueberries, maple syrup, and water in a small sauce pot, and place over medium heat. Bring to a low simmer, and cook for 5 minutes, stirring occasionally. Set aside.
• Heat a griddle or a large cast iron pan over medium heat.
• In a bowl, mix together the oat flour, baking powder, and salt.
• In a separate bowl, whisk together the almond milk, olive oil, egg, vanilla extract, and lemon juice.
• Combine the wet and dry ingredients and mix until just combined.
• Gently fold in the whipped egg whites.
• Lightly coat the griddle or the cast iron pan with olive oil spray, and use a 2 oz ladle or a 1/4 cup measure to ladle the pancakes onto the pan.
• Cook for about 2 minutes on the first side. Just before flipping, top with a few blueberries. Flip the pancake with a heatproof spatula, and cook for an additional 1 to 2 minutes.
• Repeat with remaining batter for about 12 pancakes total.
• Divide the pancakes among four plates (three per plate), and top with a spoonful of the blueberry syrup.

Per serving (3 pancakes): 261 calories / 7 g fat / 35 g carb / 7 g fiber / 11 g protein

LOSE UP TO 16 POUNDS IN 14 DAYS by making any of the 150+ simple and delicious weight-loss recipes in the brand-new Zero Belly Cookbook—order it now!

And strip an inch a week from your waist—with our new app ZERO BELLY: 14-DAY PLAN! For customized workouts and a day-by-day meal plan with recipes, click here!

More from Zero Belly

5 Best Carbs for a Zero Belly

4 Zero Belly Dinners in 10 Minutes or Less

The Ultimate Zero Belly Guacamole Recipe

5 Teas That Melt Belly Fat

Ingredients
2 gluten-free English muffins, split in half *
4 eggs
2 cups packed spinach leaves
2 tbsp Zero Belly mayonnaise (or store bought)
Smoked paprika to taste (optional)
Olive oil spray

Instructions
• Toast the English muffin halves until golden brown.
• Poach 4 eggs.
• While the eggs are poaching, heat a medium sauté pan over medium heat; spray with olive oil spray, and add the spinach. Use a rubber spatula to stir the spinach until wilted. Transfer to a plate lined with paper towels to drain any excess water.
• Top each toasted English muffin half with one quarter of the spinach mixture, and one poached egg.
• Top with 1/2 tablespoon mayonnaise and a pinch of smoked paprika.

* - For a lower-calorie option, substitute English muffins for four portobello mushroom caps. To prepare the mushrooms, preheat the oven to 300° F. Wipe the portobello caps clean of dirt with a damp paper towel, and remove the stems with a paring knife. Place the mushrooms on a sheet pan, spray the mushrooms lightly with olive oil spray, and bake for 6 to 8 minutes or until soft.

Per serving (with English muffin): 207 calories / 11 g fat / 9 g carb / 3 g fiber / 9 g protein

Per serving (with Portobello mushroom): 148 calories / 10 g fat / 6 g carb / 2 g fiber / 9 g protein

LOSE UP TO 16 POUNDS IN 14 DAYS by making any of the 150+ simple and delicious weight-loss recipes in the brand-new Zero Belly Cookbook—order it now!

And strip an inch a week from your waist—with our new app ZERO BELLY: 14-DAY PLAN! For customized workouts and a day-by-day meal plan with recipes, click here!

It's just one of the 150+ delicious recipes in the new Zero Belly Cookbook!

Serves: 4
Cook time: 35 minutes

Frites
1 lb Russet or Idaho potatoes (about 2 large)
1 Tbsp extra virgin olive oil
1⁄2 tsp dried thyme
1⁄2 tsp dried rosemary

Steak
1 20 oz flank steak, cut into four 5 oz portions
1⁄4 cup black pepper marinade (see below)
1⁄2 cup chimichurri (see below)
1 bunch asparagus, white part of stem removed (about 20 spears)

Per serving: 475 calories / 23 g fat / 32 g carb / 5 g fiber / 34 g protein

Directions
• Preheat the oven to 400°F.
• Peel potatoes, cut each in half lengthwise, and cut each half into 6 wedges. In a large bowl, combine the potato wedges, olive oil, and herbs. Toss to evenly coat the potatoes.
• Spread the frites in a single layer on a nonstick sheet pan. Bake on the middle shelf in the oven until edges are crisp and potatoes are cooked through. About 30 minutes.
• While the potatoes are cooking, spoon the black pepper marinade on either side of the steaks and set aside to marinate for at least 10 minutes.
• When the potatoes have about 20 minutes left of cooking time, heat a grill pan (or grill) over medium high heat. Place the steaks on the hot grill using a pair of tongs and let sit, undisturbed, until the steak gets nice grill marks—about 3 to 4 minutes. (If you like your steak well done, let grill 5 minutes before turning.) Quarter turn the steaks on the same side and repeat.
• Flip the steaks over and cook for an additional 3-4 minutes. Quarter turn the steak on the same side and repeat.
• While your steaks finish cooking, add the asparagus to the grill pan.
• Pull the steaks off the grill, and let rest on a plate. Flip the asparagus over a few times until tender.
• Divide asparagus and frites among four plates. Serve with one steak topped with 2 tablespoons chimichurri.

For the chimichurri:
Yield: 1 cup
Cook time: 5 minutes

3⁄4 cup packed baby arugula (about 1 oz)
1⁄2 bunch fresh parsley
1⁄4 cup Zero Belly Sofrito (see below)
3 tbsp red wine vinegar
2 cloves garlic, minced
1⁄4 tsp kosher salt
1⁄4 tsp ground black pepper

• Place the arugula and the parsley in a food processor. Pulse until well chopped. Add the rest of the ingredients and pulse until well incorporated, but still chunky.
• Serve immediately, or store in a BPA-free glass jar in the fridge or up to one week

Per 1 tbsp: 26 calories / 2.5 g fat / 1 g carb / 0 g fiber / 0 g protein

For the black pepper marinade:
Yield: 1 cup
Cook time: 5 minutes

2 tbsp whole coriander seeds
2 tbsp whole black peppercorns
1⁄2 tbsp whole cumin seeds
6 cloves garlic, peeled
1 inch piece of fresh ginger, peeled and sliced thin
3 shallots, peeled and sliced thin
1⁄4 cup extra virgin olive oil
1⁄4 cup brown sugar

• Grind the coriander seeds, peppercorns and cumin seeds in a spice grinder or clean coffee grinder until very fine.
• Add the remaining ingredients to a small food processor, and puree until smooth. Add the ground spices and process to incorporate.
• Store in a BPA-free glass jar in the fridge or up to one week.

For the Zero Belly Sofrito:
Yield: 1 cup
Cook time: 8 minutes

1 serrano chili
1⁄3 cup roughly chopped shallots (about 2 large or 3 small)
1⁄3 cup fresh, roughly chopped ginger
1⁄2 cup extra virgin olive oil

• Take the stems off of the serranos and cut in half. Take the seeds out and slice thin. Place the chilis, shallots and ginger in a food processor and chop until finely minced.
• Heat the oil in a sauce pot on medium heat and add the shallots, ginger and chillies.
• Reduce the heat to low and cook until the shallots and aromatics are very soft, about 8 minutes.
• Take off the heat and cool.
• Store in a BPA-free glass jar in the fridge or up to one week.

LOSE UP TO 16 POUNDS IN 14 DAYS by making any of the 150+ simple and delicious weight-loss recipes in the brand-new Zero Belly Cookbook—order it now!

And strip an inch a week from your waist—with our new app ZERO BELLY: 14-DAY PLAN! For customized workouts and a day-by-day meal plan with recipes, click here!

More from Zero Belly

6 Flat-Belly Superfoods You Forgot to Eat

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It's just one of the 150+ delicious recipes in the Zero Belly Cookbook!

Asian Salad Dressing
⅓ cup rice wine vinegar
3 Tbsp extra-virgin olive oil
2 Tbsp raw Manuka honey
2 Tbsp low-sodium tamari.

Salad
¾ lb snow peas
1 lb pre-cooked, shelled and deveined shrimp
5 radishes, thinly sliced
¼ large red onion, thinly sliced
1 large red bell pepper, thinly sliced
2 Tbsp coarsely chopped fresh cilantro

Serve salad with 3 ounces of Asian Salad Dressing

Serves: 4

Per serving: 248 calories / 5 g fat / 18 g carb / 2 g fiber / 25 g protein

Directions
• Combine dressing ingredients in a glass jar. Shake vigorously until emulsified. Store in fridge for up to 2 weeks • Combine snow peas, shrimp, other ingredients and dressing in a large bowl. Mix and divide into four plates.
• If you have time to blanch the snow peas: Bring a medium pot of water to a boil. Fill a large bowl with ice and cold water. Place snow peas in the boiling water for 30 seconds or until tender. Transfer peas into the ice water using a large, slotted spoon. Once cool, take peas out and place on a plate lined with paper towels to dry.

LOSE UP TO 16 POUNDS IN 14 DAYS by making any of the 150+ simple and delicious weight-loss recipes in the brand-new Zero Belly Cookbook—order it now!

And strip an inch a week from your waist—with our new app ZERO BELLY: 14-DAY PLAN! For customized workouts and a day-by-day meal plan with recipes, click here!

More from Zero Belly

6 Flat-Belly Superfoods You Forgot to Eat

The 4 Best Zero Belly Smoothies

Zero Belly Blueberry Pancakes With Fresh Blueberry Syrup

7 Ways to Get Abs in 7 Minutes a Day

Whether we're celebrating or mourning, there's one thing almost every gathering has in common: food. When we're happy, we eat. When we're sad, we eat. When the Cavaliers win their first NBA championship, we eat. And when it's a holiday, we eat, and eat, and eat.

As July 4^th approaches, many Americans are getting ready to fire up their grills, and, inevitably, eat a few foods they'll find both their brains and their bellies regretting in the morning. This year, enjoy all of your favorite holiday foods — plus a helping of energy and minus any of the guilt  — with some of the delicious Zero Belly Cookbookrecipes. 

We're proud to introduce our new app, ZERO BELLY: 14-DAY PLAN, the quickest way to a weight loss transformation! Thousands of people have melted fat with the best-selling Zero Belly Diet and now it’s a revolutionary meal and workout plan app, by David Zinczenko, best-selling author of The Abs Diet!

Its features include:

COMPLETE MEAL PLAN + RECIPES

Savor exclusive Zero Belly recipes including:

Breakfast: Wake up to Poached eggs with grilled veggies and the sweetest oatmeal ever.

Lunch: Full up on Vanilla milkshakes, Peanut Butter Cup, Strawberry Banana and other weight-loss smoothies!

Dinners: Enjoy Juicy Burgers, Chicken with Almonds, Halibut with Stir-Fried Veggies and more

Even Snacks: Combine the powerfoods for the most amazing appetite-suppressing wonders

Click here to discover more!

CUSTOMIZED DAY-BY-DAY WORKOUTS

Power through a workout plan designed by a certified personal trainer to maximize flat-belly results in just two weeks! With:

Fat-Blasting Cardio Routines to melt fat

Core exercises that reveal your abs

Strength training to show off your new body!

EXERCISE LOGGING + TIMERS

Track your progress in the app, and chart your results every single day.

Easy-to-use timers help you complete these workouts

ZERO BELLY SCIENCE

Uncover the mystery of why some people gain weight and why some stay slim, with new research in nutritional genetics—adapted straight from the best-selling book!

LOSE UP TO 16 POUNDS IN 14 DAYS—AND STRIP AN INCH A WEEK FROM YOUR WAIST—WITH ZERO BELLY: 14-DAY PLAN!

Click here to get it now!

Morgan Minor was fed up.
 

The 24-year-old firefighter from Coalinga, California had been gaining weight steadily for several years, and by June 2014 she hit 196 pounds. She didn’t like the way she looked, and she didn’t like the way the extra weight made her feel, especially on the job--where her fitness could literally make the difference between life and death. “I was gaining weight like crazy, and I decided I was tired of it and it was time to make a change,” Morgan told us. “So I started exercising.”
 

Adopting a serious fitness regimen made a huge difference—within 9 months she’d gotten down to a healthy 160. But then her weight-loss plateaued, and she realized that exercise alone wasn’t going to get her to her goals. “I started looking for a good diet to incorporate with my workouts to get this last bit of stubborn flab off.” Then she found Zero Belly Diet, and the speed with which she lost the last 11 pounds—and uncovered her abs—astonished her.
 

Within a week she had dropped 7 pounds, and after just 21 days, a sculpted stomach emerged—Morgan had shed four inches off her waist. “I had plateaued at 160 for over a month, and Zero Belly helped me lose more than ten pounds in 3 weeks!”
 

Here are her secrets—and how you can sculpt your stomach and unveil your abs in just 21 days!
 

Stop Feeling Hungry. The first thing Morgan noticed was that on Zero Belly, she didn’t have to feel hungry all the time. “I don’t feel like I’m dieting,” she said, even as she was losing a pound a day in the first week. The reason: eating the right foods controls hunger. In fact, researchers have found that a diet high in unhealthy fats modified the way leptin--the “satiety” hormone that’s produced by our fat cells--behaves inside the body. Other studies have shown that our fat-storage genes are turned “on” by inflammation—and sugar and unhealthy fats are the biggest culprits. But you can reduce inflammation (and hunger) and shed flab by eating more of the right foods: Red fruits, leafy greens and colorful vegetables, high-fiber carbs and healthy fats and proteins—three meals a day, plus a snack. And especially, by having a Zero Belly Drink each day. For the full list, click here for these essential The 9 Best Flat Belly Superfoods.
 

Drink Some Plants. Morgan enjoyed a plant-based protein smoothie each day. “My favorite was the Peanut Butter Cup,” she says—a drink so decadent it feels like you’re having dessert for brunch. Simple recipe: Blend 1 scoop vegetarian protein powder, ½ frozen banana, ½ Tbsp peanut butter, 1 Tbsp unsweetened cocoa powder, and ½ cup unsweetened nondairy milk. The result gives you 6 g healthy fat, 5 g fiber and a whopping 30 g protein for just 258 calories.
 

The magic melting power of this drink comes from the plant protein: In a 2015 study in the Journal of Diabetes Investigation, researchers discovered that patients who ingested higher amounts of vegetable protein were far less susceptible to metabolic syndrome (a combination of high cholesterol, high blood sugar, and obesity). That means that supplementing with vegan protein powder is one of the best ways to keep extra weight at bay. A second study in Nutrition Journal found that “plant protein intakes may play a role in preventing obesity.” Lose weight in minutes by blending some into The Best Weight-Loss Smoothie Recipe Ever!
 

Start Your Day Starchy. Say the word “starch” to most diet gurus and their heads will start to spin. But Morgan relied on the convenience and belly-filling power of this simple breakfast recipe of sweet potatoes and black beans—both of which pack the dish with resistant starch, one of the big buzz terms in nutrition right now.

That’s because resistant starch has great metabolism-boosting properties—in fact, it hits both ends of the metabolism spectrum, slowing down your digestive process (thereby controlling blood sugar) while also forcing your body to burn more calories during the digestion process. But resistant starch has another awesome Zero Belly property: it feeds your “good” belly bacteria. According to a 2015 study in the Journal of Functional Foods, when you eat resistant starch, your gut biome gets stronger—healthy bacteria literally get a workout digesting the healthy starch, becoming more dominant and leading to a healthier gut. Here’s the recipe that made Morgan’s belly happy every morning—and got it to respond with abs
 

HASH IT OUT

1 sweet potato, peeled and cut into ¼” cubes

½ tbsp olive oil, divided

1 yellow onion, chopped

1 red bell pepper, chopped

½ cup black beans, drained and rinsed

⅛ tsp cayenne

salt and pepper to taste

4 eggs
 

Microwave cubed potatoes for 5 minutes until slightly soft. Heat half the oil in a large nonstick skillet and add the potato, onion, and bell pepper; saute until they begin to brown, about 7 minutes. Add the beans, along with the cayenne, salt, and pepper, and stir until warmed through. Meanwhile, in a separate skillet, fry the eggs sunny-side up in the remaining oil. Divide the hash among four plates, top with eggs, and serve.

187 calories, 8 g fat, 5 g fiber, 10 g protein
 

FOR 150 MORE RECIPES to flatten your belly, turn off your fat genes and keep you lean for life, buy the Zero Belly Cookbook and LOSE UP TO 16 POUNDS IN 14 DAYS with Zero Belly Diet!

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