21-Day Tummy: Your Weight-Loss Questions, Answered!
To celebrate the release of 21-Day Tummy, our new diet and weight-loss book, I hosted a Facebook chat with co-author Kate Scarlata, RD, to answer your most interesting questions about the breakthrough plan.
Is this an actual weight loss tool…or just tummy flattening due to reduction of bloat? —Jackie C.
It’s a weight-loss plan, yes. Certainly you will lose some water weight, as you do on the first few days of any weight-loss plan. And your belly will flatten because there will not be any of that excess gas that gets trapped in the GI tract after eating non-digestible FODMAPs. But in addition the absence of water and air, you will lose body fat as well. —Liz
Is this new 21-Day Tummy Diet program basically the same as the original Digest Diet program? If it is different, then in what basic way is it different? Which one of the two will I lose more fat weight? Thank you for your answer. I believe in your program. —Mimi A.
Great question. It is not the same as the Digest Diet. The Digest Diet is an overall healthy weight-loss plan. The 21-Day Tummy was specifically designed to be a two-for-one plan that soothes digestive issues (gas, bloating, constipation, heartburn) while at the same time leads to weight loss and belly fat loss specifically. Test panelists lost weight on both plans, but the 21 Day Tummy test panelists also experienced belly soothing. —Liz
I was doing great with your first book..lost 12 pounds! But I couldn’t stay focused…started cheating! What advice can you give to go all the way to my goal? —Margie S.
Sometimes a new plan is the fresh start you need. But I will say this too: If you slip up, forgive yourself immediately. The next meal, the next day, the next week: They are all opportunities for fresh starts. My hope for you is that you find a way to eat that can sustain and nourish you for the rest of your life. —Liz
You might find the 21-Day Tummy plan, with new recipes and approach, to motivate you in a new way to lose weight. The testers that tried the diet were successful with the plan, felt energized, and flattened their bellies! —Kate
Can this diet help with IBS? —Tami P.
We include the low FODMAP diet as one of the key principles to the 21-Day Tummy—this is an evidence-based diet that helps manage symptoms in 75 percent of those with IBS. —Kate
How long does this diet take to find relief for IBS? —Noelle P.
You may find that IBS symptoms improve in a day or two on the plan. —Kate
Can you please give a brief list of the foods that are eliminated/added? Thank you. —Susan K.
Is it low in carbs? —Tami P.
We include healthy carbs in just the right balance—to keep you energized and NOT moody!! —Kate
How can I obtain calcium in foods? —Carla T.
Carla, we include calcium-rich chia seeds, kale, fortified rice, coconut milk, and low-fat cheese for bone-boosting calcium. —Kate
One of the happy surprises for me was that chia seeds (which are high in magnesium) are also very high in calcium. —Liz
If I’m avoiding seeds, nuts, and grains for non-FODMAP reasons, do you have other fiber suggestions that still work? —Lora W.
Raspberries, strawberries, kiwi fruit, blueberries, potatoes with skin, and green beans to name a few. —Kate
Do you have any advice to mothers who have a “pooch?” —Tiff P.
First of all, congratulations on the most important thing: You’re a mom! The 21-Day Tummy will target that dangerous visceral belly fat in and around our internal organs. The MUFAS (healthy fats) have been shown to do that in particular. —Liz
Include some exercise along with the diet to help firm and trim excess weight too. —Kate
Before having four babies I had a flat tummy, but after pregnancies my tummy with belly button looks like a sad face. Will I ever get a flat tummy with diet and exercise? —Manjula P.
Four babies! What a blessing. Yes, it is absolutely possible. You must find the eating and exercise lifestyle that takes off weight (so you shed any extra layers of fat on top of your abdominal muscles), while doing core and ab work to strengthen and flatten those muscles. A word to new moms: Sleep is essential to fat loss. When we don’t get enough sleep, our cortisol levels go up and cortisol (the stress hormone) makes our bodies store any extra calories that we eat as fat. So be good to yourself! Get the nutrition AND REST that you need. (I know: easier said that done.) —Liz
Even lactose-free dairy gives me an upset stomach. Any ideas why that might be? I miss dairy. —Kari R.
You might have an issue with casein (protein) in milk instead of the sugar component (lactose); or other chemicals in dairy foods can contribute to slugging down the intestine—and seem to contribute to constipation in some people. —Kate
What do you think about apple cider vinegar? Help or not so much? —Karla D.
Not really. We will say: Unfiltered apple cider vinegar we would not allow on the diet, because the particles probably have FODMAPs in them. —Liz
Can I eat the soup in the morning and at night? —Carla T.
Depends on the phase—but try to include the Belly Soother Smoothie —Kate
My questions are about snacking. I have my smoothie at 7am and [am] hungry by 10. Is there something safe to snack on, and would there be anything considered unlimited on the 21-Day Tummy? —Nancy M.
I might nosh on a handful of carrot sticks or bell-pepper strips. —Kate
What are some tips to promote regulatory and stomach health overall naturally? —Tiff P.
Chia seeds add a great source of magnesium and belly soothing fiber. Both great for stomach health. —Kate
Let me chime in to vouch for the soothing effects of regular exercise! Walking (moving) regularly throughout the day, every day, keeps everything moving. —Liz
Learn more about the plan and buy the book at 21DayTummy.com or wherever books are sold.
Note: Some language from our Q&A was edited for length and clarity.