How often you engage in physical activity is only one component in getting yourself ready for swimsuit season; what you eat on a day-to-day basis is arguably more important. Not only do these three books outline a beach-body blueprint that will help get you in shape before July, they also lay out a strong foundation towards a future, healthier you.
For the one who needs a dietary tune-up
At first glance, it may seem like Brad Davidson's book, "The Stark Naked 21-Day Metabolic Reset" is meant for emergency slim-downs before a weekend by the water. Although it is true that the scale will be lighter three weeks after starting the program, the book is not just for that. Its intent is to optimize the body's metabolism levels in order to lose weight, sleep better, and become more resilient to stress.
Davidson’s plan consists of two phases, the initial reset and then maintenance.
The first phase is the most difficult chapter of the book to accomplish, and not for the reason you might think. Dietary options are actually quite generous: Along with the obvious turkey and chicken breast suggestions, you can also have cornish game hen, duck, or ostrich. Pork is permitted as do game meats like buffalo and bison.
The challenging part of phase 1 is the lifestyle modifications because they should be followed to a T. For one, you are required to sleep seven to nine hours daily—a struggle for 40 percent of Americans. Also—for gym-goers, this might be hard to hear—high-intensity exercise is limited to only two 45-minute sessions each week.
After 21 days, the rules are relaxed and foods that were previously prohibited are slowly reintroduced back to your diet. This is the maintenance phase, where Davidson ends the book with a bevy of advice that will make the lifestyle changes stick.
Best tips from the book:
1. Research has shown profound positive effects on the bodies of those who take daily acts of relaxation. Find the time in your schedule to meditate, take a catnap, or engage in focused, deep breathing—you reap the benefits in as little as 10 minutes.
2. Along with being a social lubricant, red wine can also help prevent weight gain. Resveratrol, a plant compound found in the skin of red grapes, helps enhance insulin sensitivity, making it less likely for you to get fat from increased carbohydrate intake.
3. Life should be lived, not just endured. Don't fret if you fall off the wagon after a one-for-the-books trip to Napa Valley. Go back to the healthy habits you have established when you come back.
The Stark Naked 21-Day Metabolic Reset; $25.99; starknakedbook.com
For the one who wants to correct bad habits
For 15 seasons, Cheryl Forberg, R.D. has worked tirelessly with the contestants of NBC's The Biggest Loser, sitting down with each one of them to go through the reason they are in the show: Understanding how their food choices affect their waistlines and their overall health.
Her book is a compilation of all the advice she has given not just with the participants of the TV reality show, but also her private clients. In "A Small Guide to Losing Big," Forberg eschews the "eat this, don't eat that" model of many weight-loss books, as she considers them effective only for a short time. Eventually, those who used deprivation methods to lose weight will fall back to old habits, negating everything they have worked hard to achieve. She instead focuses on educating the reader. Learning the key underlying principles to effective nutrition and weight management is the secret to dropping the pounds and—more important—keeping them off.
Best tips from the book:
1. A food journal is a powerful ally in your weight-loss journey. Jotting down everything you eat prevents food amnesia—forgetting quick nibbles, snacks, drinks—that can add up to hundreds of unaccounted-for calories in a day. It also helps you identify and break eating patterns that may be sabotaging your goals.
2. A protein-rich meal early in the day helps prevent blood-sugar spikes caused by carbohydrates and keeps you feeling full longer.
3. "Only shop the perimeter of the store" is an outdated cliché that people should stop following, as supermarket owners have begun stocking these areas with sugary cakes, sodium-laden lunch meats, and soda. Take your time to go through the store; healthy, economical, and nutritious options can be found at all aisles, not just the corners.
A Small Guide to Losing Big; $12.99; amazon.com
For the one who wants to eat more consciously
Jason Wrobel's latest oeuvre is a collection of about 150 nutritious and delicious meat-free dishes, all meant to satisfy your comfort-food cravings—or even make a believer out of the most skeptical meat-eater (like this writer). People who are always on the go will appreciate “Eaternity,” as very few of the recipes take more than three steps and require very little cooking. (Wrobel is, after all, a renowned expert and chef specializing in raw, vegan cuisine.)
Unlike most cookbooks, Wrobel did not categorize his recipes according their place in a meal. Instead, he opens each chapter with a specific goal aimed at improving your well-being. He then presents the research behind the ingredients that he is about to transform into mouth-watering dishes.
The strength of the recipes is in their practicality and palatability. You would not find a wheatgrass shot anywhere here. Instead, “Eaternity” wants you to eat sweet crepes with a strawberry-tomato coulis to boost your mood; or if you are hitting the barbell rack extra hard, the Swedish-style seitan meatballs with cauliflower parsnip mash works as a great muscle-building dinner. People who love to entertain will like blood orange bruschetta as a heart-healthy ciccheti.
Best tips from the book:
1. If you have trouble falling asleep at night, consider having an almond butter, banana, and jelly sandwich as a before-bedtime snack. Bananas and almonds are rich in potassium and B-vitamins, two of nature's top sleep aids.
2. Indulge in a few pieces of dark chocolate from time to time. Not only is it a natural mood lifter, but cacao (the primary component in chocolates) has also been shown to have a heart-healthy, artery-unclogging effect to blood vessels.
3. It's okay to be a little nutty sometimes—pistachios, pine nuts, almonds, and walnuts are great pantry staples that taste great on their own, or added to a multitude of dishes.
Eaternity; $24.99; amazon.com