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Claim IndependenceFrom Obesity Additivesand Get a Flat Belly Fas

They went from fat to fit, fast... now its your turn

WEIGHT LOSS SCAMS EXPOSED!

Before AfterBefore AfterBefore AfterBefore After Before AfterBefore After

37 Foods

That FightBelly Fat

SPECIAL

REPORT

BFF Good & Bad Foods

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1 37 Foods That Fight Belly Fat by Josh Bezoni o BellyFatFree.com

37 Foods That Fight Belly Fat. Copyright 2010 by Belly Fat Free LLC. All rights

reserved. No part o this material may be used or reproduced in any manner whatsoever

without written permission, except in the case o brie quotations embodied in critical

articles and reviews. For reproduction permission, e-mail [email protected]. The

Belly Fat Free Program is intended or healthy men and women ages 18 and older. This

program is solely or inormation and educational purposes and is not medical advice.

Please be sure to consult your doctor beore starting a new diet or exercise program,

particularly i you suer rom any medical condition or have any symptoms that mayrequire medical treatment.

* The individuals eatured in this book achieved extraordinary results through an

integrated system o exercise, nutrition, goal setting, and supplementation. As individuals

dier, so will their results, even when using the same program. The average purchaser

o Belly Fat Free does not ollow any o the diet, exercise, supplementation, or mindset

techniques in the program and, thereore, does not lose any weight. However, those

who do ollow the Belly Fat Free program and complete our 12-week Challenge lose an

average o 20.09 pounds.

Product names, brand names, and other trademarks reerenced herein are the property o

their respective trademark holders.

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You Can Outsmart The Obesity Conspiracy

By Making The Right Choices Today!

In my book, Belly Fat Free, I expose the shady ood manuacturers and

corporate machines that have created the unnatural Frankenoods that are

addicting us and our children. Make sure you read the book or all the details.

In the meantime, its important or you to know right now that these ood

additives are making you at in three dierent ways:

1. Two o these obesity additives interere with a hormone called leptin that tells

the brain we are ull while eating.

2. Other obesity additives add at by changing how our bodies use the calories

we eat. They do this by increasing a at-storing hormone called insulin. When

this happens, calories are converted to at instead o being stored as muscle

energy. This leads to at deposits in all o our trouble areaslike under thechin, the backs o the arms, the belly, and the lower body.

3. Still other obesity additives actually make us addicted to them and cause

us to eat uncontrollably. They do this by altering brain chemicals called

neurotransmittersjust like a highly addictive drug does.

Thereore, here are the top 7 additives that I recommend removing rom

your diet as much as you can:

1. Stripped Carbohydrates (listed as sugar, our, enriched white our, white

our, enriched bleached our, enriched wheat our, wheat our, semolina our,

white rice, maltodextrin, glucose, high ructose corn syrup (HFCS), ructose,

sucrose, dextrose, and levulose)2. Artifcial Sweeteners (listed as Splenda (sucralose), NutraSweet (aspartame),

Sunette (acesulame K), and Sweet N Low (saccharin)

3. Added Caeine in sot drinks and energy drinks (a ew cups o green tea or

coee each day are fne)

4. High Saturated Fats (also listed as partially hydrogenated oils and trans ats)

5. MSG (also labeled as monosodium glutamate)

6. Excess Alcohol (i you must, one to two drinks per week)

7. Excess Salt/Sodium in chips, crackers, canned ood items, pickles, various

cheeses, pretzels, condiments, and salted nuts.

In this guide, I go through the aisles o the grocery store and show you many

popular oods, ways to read the labels, and some great alternative choices you

may never have thought o.

Now, Lets Go Grocery Shopping!

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Beverages 4

Breads 6

Cereals 8

Condiments 10

Dairy 11

Snacks 12Sweeteners 15

Miscellaneous 17

37 Foods That Fight Belly FatTable of Contents

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I you're looking to pack on a lot o belly at, these products

will help you do it. Make sure when you are looking at the

supplement acts panel you look at servings per container

because the labels are very tricky to read.

Vitamin Water says it only has 13 grams (g) o sugar.

However, there are 2.5 servings per container. So there are 32

g o sugar in one 20 oz. bottle o Vitamin Water.

Welch's 100% Grape Juice says there is no added sugar

but when you look on the labeljust 8 oz., only about hal o

what somebody will drink in a glass o juicehas a whopping

39 g o sugar. Even worse, it is ructose, which is a kind o sugar

that is easily converted to belly at.

Coca Colas second ingredient is high ructose corn syrup

and just 8 oz. has 27 g. o sugar. Now I don't mean to pick on

Coke, most other sot drink brands are just as bad. Don't orget

that most sot drinks also contain a hety amount o caeine so

you keep drinking more and more.

Amp Energy Elevate contains 29 g o sugar per 8 oz and

there are two servings, 16 oz, in the can shown in this picture.That means that you are getting nearly 60 g. o sugar in just one

can.

This Sobe Cranberry Graperuit avored beverage has 26

g o sugar per 8 oz., and the bottle shown here is 2.5 servings,

meaning that you are getting over 60 g o sugar i you were to

sit down and drink this product. Keep in mind that 4 g o sugar

equals one teaspoon. Would you dump 15 teaspoons o sugar into

a glass o water and drink it?

I you drinkRockstar Energy Drink, you are certainly not

going to look like a chiseled rock star, you are going to look like

an overweight couch potato. Each can o Rockstar Energy Drink

contains 62 g o sugar.

I was shocked to fnd out that Gatorade contains high

ructose corn syrup as its second ingredient and to think that

they market this product towards athletes. What athletes really

need is an abundance o resh water and healthy high nutrient

oods to replenish their bodies.

Whats more, Tropicanas cranberry juice beverage

contains high ructose corn syrup and 32 g o sugar per 8 uid

ounces.

Starbucks Doubleshot Energy plus Coee has two

servings per container with each serving containing 14 g o

sugar. This means that a can o this coee drink contains 28

g o sugar.

Jose Cuervo Margarita Mix is loaded with high ructose

corn syrup. Keep in mind, the average small margarita weighs

in at a huge 400 calories!Mr. and Mrs. T Sweet and Sour Mix has high ructose

corn syrup as the second ingredient. Yet another reason why

mixed drinks are hazardous to your waistline.

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BELLY-BULGING FOODS: Beverages

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BELLY-FLATTENING FOODS: Beverages

Now let's talk about my obesity additive approved drinks. O course, my frst suggestion is clean, pure water

no calories, no sugar, naturally made. And i plain water isn't or you, you can always put in a twist o lemon,

lime or a splash o ruit juice to liven it up a bit.

Also in this photo you will see the Synergy Strawberry Serenitydrink. This drink is ull o active enzymes,

viable probiotics, amino acids, antioxidants, polyphenols, and additional vitamins and minerals. One serving o

this tasty drink contains only 4 g o sugar and a complete bottle, shown here, contains 8 g o sugar compared to

60 g o sugar in many other beverages o the equivalent size, this is a no brainer or sure.

Also shown in this photo are caeine ree versions o Celestial Seasonings naturally avored teas. The great

thing about these teas is that they contain no calories, no sugars, and no artifcial avors. They naturally have

an amazing taste to them that you can drink any time day or night.

Now in the previous photo I bashed one o Sobe's drinks or having too much sugar. This particular product,

Sobe liewater, contains zero calories and zero sugars. It is sweetened with a natural sweetener called

erythritol so you don't have to worry about possibly harmul artifcial sweeteners.

The Honest Kids Berry, Berry Good Lemonade contains just 10 g o sugar per pouch. I ound this product

at Wal-Mart and its a much better choice than a lot o the pouch sugar-flled drinks that parents give to their

children these days.

Zevia low-calorie soda is sweetened with natural sweeteners like stevia and available at Whole Foods Market.

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BELLY-BULGING FOODS: Breads

The Mission 96% Fat Free Flour Tortillas contain hydrogenated oils.

Sara Lee Sot and Smooth Honey 100% Whole Wheat Bread contains high ructose corn syrup.

Wonders Original English Mufns come rom ast absorbing refned wheat our and contain high

ructose corn syrup.

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BELLY-FLATTENING FOODS: Breads

Compared to the last photo, these our products are much better because they dont contain high

ructose corn syrup, theyre higher in fber and thats a good thing. Higher fber helps you get rid o

that internal belly at rom your digestive system and all the waste buildup rom years o eating the

wrong oods. Look or 100% whole grain on your labels as a good start.

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BELLY-BULGING FOODS: Cereals

Fiber One Raisin Bran Clusters contains 13 g o sugar per serving and it contains high ructose corn syrup.

Raisin Bran Crunch contains a whopping 20 g o sugar per serving (and by the way, thats only one cup and

many people put in at least two cups or their cereal amount) and it also contains high ructose corn syrup listed

three different times on the labelwithin other ingredients!

Quakers Instant Oatmeal Maple and Brown Sugar Flavor contains 12 g o sugar per packet.

Crunch N Munchs Buttery Toee Popcorn with Peanuts contains 13 g o sugar per serving, with its frstingredient being sugar, and its second ingredient being corn syrup, with partially hydrogenated oils close behind.

(I threw in a box o Crunch N Munch into this list o bad morning cereal choices to see i you were paying

attention, but the unny thing is that a ew o these cereal choices are actually worse or you than having Buttery

Toee Crunch N Munch in the morning!)

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BELLY-FLATTENING FOODS: Cereals

In this photo you will see some o my avorite cereals that I rotate throughout the week. You really can't go

wrong with Quaker Oats oatmeal. I oten eat the slow cooked version unless I am in a hurry. Then I'll go with

the quick, one minute version.

My new avorite cereal these days is the Ezekiel 4:9 Sprouted Whole Grain Cereal. This is the almond avor

that is all natural with no preservatives. The cereal contains 6 g o fber and less than 1 gram o sugar with 8 g o

protein. I sprinkle a little Truvia natural sweetener and add a little almond milk and it is delicious.

Another cereal that I enjoy is Kashi's Heart to Heart cereal. Each serving has 5 g o sugar along with 5 g o

fber and 4 g o protein.

You can't go wrong with the classic Cheerios. Each serving o Cheerios has 3 g o dietary fber, 1 gram o sugar

and 1 gram o protein. Add a little natural sweetener to Cheerios with some unsweetened vanilla almond milk

and it is amazing.

As you saw in the previous photo, some Fiber One brand cereal products aren't what they are cracked up to be,

but this one is. This is the original Fiber One and each serving contains a whopping 14 g o dietary fber with

zero sugar and 2 g o protein. It makes an excellent choice.

The last one here is interesting. Its the low sugar Quaker Oats Oatmeal that comes in a packet. Since it has

50% less sugar than the regular oatmeal that comes in a packet, I thought it looked good. But I missed the

artifcial sweetener sucralose (Splenda) on the label. So its not a BFF Good Cereal choice. Just goes to show

that these companies are so good at hiding things, even a nutrition expert can be ooled once in a while.Uncle Sam cereal is a whole-grain powerhouse with 10 g fber, 7 g protein and less than 1 g sugar in each

serving.

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BELLY-BULGING

FOODS: Condiments

These condiments are great choices

i you want a beer belly. Kroger

and Lawrys Marinades contain

high ructose corn syrup as doesHunts Tomato Ketchup (so does

the original Heinz 57). Krats Light

Asian Toasted Sesame Reduced

Fat Dressing and their Thick N Spicy

Barbecue Sauce also contain MSG

and Hidden Valleys Ranch Dressing

also contains a hety dose o MSG.

BELLY-FLATTENING

FOODS: Condiments

Heinz Organic Tomato Ketchup

is a great choice over the original

because it doesnt contain high

ructose corn syrup. When it

comes to barbecue sauce, make

sure you choose a avor or aversion or a brand that doesnt

have high ructose corn syrup or

MSG in it. Curleys Famous Hot

and Spicy Barbecue Sauce is a

great example. When it comes

to salad dressings, make sure you

choose a low sugar version that

doesnt contain high ructose corn

syrup. Newmans Own has a lot

o salad dressings that ft the bill.

You can also always use olive oil

and balsamic vinaigrette as a greatchoice or dressing salads.

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Dairy

This photo shows whole milk versus almond milk. The whole milk

has 8 g o total at and 11 g o sugar compared to the almond milk

which has just 3 g o at and no sugar. Lower at milk has even more

sugar. The bottom line: It makes a big dierence. I oten mix natural

sweetener such as Truvia in my cereal when using this unsweetened

almond milk.

A lot o people think that yogurt is a nutritious

snack, but youve got to be very careul. For

example,Yoplaits Original Yogurt, 99% at ree,

contains high ructose corn syrup and 27 g osugar in a little six ounce container! Whats more,

theYoplait Light at-ree version still contains

14 g o sugar in just a six ounce container, and

it also contains high ructose corn syrup. On

the other hand, Oikos Organic Greek Yogurt

contains only 5 g o sugar and has no high

ructose corn syrup. I love to mix in a packet o

Truvia sweetener and a ew rozen blueberries to

make this a special treat.

Cool Whip Lite is one o my most wanted obesity additive oods.Right on the label, it sounds healthy because it has the words lite

with 0 g o trans ats and it says it has 50% less at than the average

whip topping. However, when you look at the ingredients, the frst

ingredient is water and the second ingredient is high ructose corn

syrup ollowed by hydrogenated vegetable oil as the third ingredient

yet the label claims its trans at ree which is impossible! On the other

hand, Reddi Whip is made rom real cream and it does not contain any

trans ats or hydrogenated oil or high ructose corn syrup. Its a much

better choice.

As an extra bonus, Ive included Coee-

Mate Creamer. What a joke. The ront

o the package says it has 0 g o trans at. However, its second ingredient is partially

hydrogenated oil! So, the products main ingredient, besides sugar, is hydrogenated

oil which is just another orm o trans at. Dont use this product in your coee.

Instead, opt or a natural sweetener and a low at dairy product or unsweetened

almond milk. Youll be ar better o in the uture.

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The frst thing that may strike you as strange in this photo is the

Slim Fast drink mix. You may be wondering why this Slim

Fast product is along with the other bad snacks. Well, i you

look at the ingredients the very frst ingredient in this product is

sugar! In act, this weight loss drink has 10 g o sugar, just 2

g o protein and is stued ull o artifcial sweeteners, artifcial

avors and very questionable ingredients i you are interested in

losing belly at.

The next thing I would like to point out is the Weight

Watchers chocolate chip sot cookies. Their frst

ingredient is enriched wheat our, and the second ingredient is

sugar, but this supposed health product also contains partially

hydrogenated oils/trans ats which research has shown has all

sorts o negative eects in the body, including increasing the

risks or certain cancers.

Betty Crocker's Fruit Roll-Up product is a hoot. Many

parents across America are giving this product to their children

thinking that because it has the word ruit in the name o the

product it is healthy, but it's not. This product contains 7 g

o sugar per roll, but even worse is that it contains partially

hydrogenated oils, corn syrup and a lot o ood dyes. You wouldbe way better o providing resh ruit to your child instead o

one o these belly at bulgers.

Hunt's Sugar Free Gelatin may sound great because

it is low in sugar, but it contains artifcial sweeteners and

hydrogenated oils (trans ats).

Ritz Crackers contain partially hydrogenated oil, high

ructose corn syrup and enriched our which make them a very

unhealthy product. Doritos Cool Ranch potato chips contain

MSG, which is defnitely not at the top o my list o ingredients

to get a slim belly.

Special K candy bars contain sugar and partially

hydrogenated oil as their frst two ingredients. And later on

down the label, they throw in high ructose corn syrup as a

kicker. Stay away rom this bar or sure. Not to mention that

it has 3.5 g o saturated at. What is ironic is that the Snickers

candy bar has almost the same ingredient profle as the Special

K protein meal bar.

TheAtkins Advantage chocolate peanut butter bar

has almost 6 g o saturated at and 12 g o at overall, plus they

pack 240 calories in this little bar that won't satisy your hunger

or long.

Rolo chewy caramel candy contains both high ructose corn

syrup and hydrogenated oils (trans ats).

Reeses Peanut Butter Cups contain a whopping 13 g o

at and 20 g o sugar per package.

Snickers Marathon Energy Bar contains high ructose

corn syrup.

Cool Ranch Doritos are not cool because they have

MSG and partially hydrogenated soybean oil (trans

at.)

Each bag o peanut M&Ms contains 25 g o sugar!

Like most candies, these are not a good choice.

The Snickers candy bar contains partially

hydrogenated soybean oil (trans at) and 20 g sugar.

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BELLY-BULGING FOODS: Snacks

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BELLY-FLATTENING FOODS: Snacks

Heres a photo o some o my avorite snacks including Blue Diamond Almonds, Pecan Pieces and Walnuts

which are ull o good, healthy ats which can actually help you burn belly at.

Also shown are all natural chocolates. Now, you dont want to go hog wild on these chocolates, but they are

healthier or you because they contain less sugar and more health promoting antioxidants than regular milk

chocolate. I recommend something in the 70% to 80% cocoa range, but the 80% gets a little bit bitter or me.

Also shown is Kashis TLC Cheese Crackers. Unlike Ritz Crackers, these tasty morsels dont contain any trans

ats or other unnatural ingredients.

I really love Garden o Eatins Blue Chips. I dont eat them all the time, but just look at their ingredient label

and youll see only a ew ingredients compared to dozens o ingredients and artifcial avors and MSG ound in

Doritos.

In honorable mention in this photo is Baked Lays. I like the blue chips better, but these are a quality alternative

to regular potato chips.

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Instead o having Crunch N Munch which contains 13 g o

sugar, artifcial avors and partially hydrogenated oils, opt

or organic popcorn that has zero sugar and no trans ats.

Better yet, make your own popcorn at home and season it

with your own blend o seasonings.

Two o my avorite dips to use or my organic blue chips are

natural guacamole and black bean resh lime hummus.Both contain good sources o quality ats and good

amounts o fber. Use these instead o a lot o chip dips out

there that are ull o saturated at, MSG, and high ructose

corn syrup.

Instead o a Fiber One Oats and Chocolate Bar which

contains 10 g o sugar and high ructose corn syrup, go or

the Cascadian Farm Fiber Right Dark Chocolate Almond

Bar which contains 5 g o fber, 8 g o sugar and natural

ingredients.

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BELLY-BULGING FOODS: Sweeteners

In this photo you will see fne granulated sugar, Sweet and Low, pure cane sugar and Splenda. More and

more science is showing that white sugar is public enemy number one when it comes to belly at in America.

The less white sugar and white products in general such as white bread, white our, white rice and pasta that

you can consume, the better.

Artifcial sweeteners like Splenda (sucralose), Sweet 'n Low (saccharin), acesulame K, and NutraSweet

(aspartame) may have health concerns. That is why I believe it is best to stay away rom these and ocus on

natural sweeteners like I talk about in the next photo.

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BELLY-FLATTENING FOODS: Sweeteners

The products shown here are what I call natural sweeteners. They don't contain any artifcial ingredients like the

products on the previous page.

SweetLea is made rom the stevia plant, a natural herb cultivated in the unique climates o South America.

Z Sweet is a zero calorie sweetener that won't raise blood sugar levels which is a good thing i you are looking

to lose belly at.

Truvia contains erythritol and rebiana, the best tasting part o the Stevia lea.And fnally, Sun Crystals is another natural sweetener that is made rom raw cane sugar and erythritol. This is

not a non-caloric sweetener but it does contain less than one gram o sugar per teaspoon compared to 4 g or

regular sugar. By the way, erythritol is an all natural zero calorie sweetener that is ermented rom sugars and

ound naturally in many vegetables and ruits. You should know there is another version o Sun Crystals that

combines raw cane sugar and steviaalso a good choice.

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Miscellaneous

Kikkomans Natural Soy Sauce contains a whopping

920 mg per tablespoon o sodium compared to their less

sodium version which has 575 mg, close to hal.

Pregos Italian Sauce Traditional has 10 g o sugar perhal cup while Lucinis Hearty Artichoke Tomato Sauce

has only 230 mg o sodium and less than 1 gram o sugar.

I youre aV8 drinker, be aware that each tiny can oV8, just

5.5 ounces, contains 330 mg o sodium. Instead, opt or the

low sodium version which has just 80 mg o sodium per can.

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This photo shows OldElPasoTacoSeasoning on the let

which contains hydrogenated oils (avoid). On the right is

McCormicksOriginalTacoSeasoning which doesnt.

When it comes to the obesity additive sodium (salt), making

better choices like choosing the low sodium versions o

certain oods is a great idea. For example, McCormick

Original TacoSeasoning has 430 mg o sodium while thereducedsodium version has only 300 mg. I bet you cant

tell the dierence when you eat it.

MiracleWhip at-ree dressing contains high ructose corn

syrup as its second ingredient while WholeFoods365

Light mayonnaise with canola oil contains no high ructose

corn syrup.

Instead o going with the Reduced Fat (or regular) Ji

Peanut Butter thats ull o hydrogenated oil and corn

syrup solids, go with Smuckers Natural Peanut Butterthat contains two simple ingredients, peanuts and salt.

Whats more, instead o buying Welchs Concord Grape

Jellywhich has 13 g o sugar per tablespoon, you can

choose Welchs Reduced Sugar Concord Grape Jelly

which has just 5 g o sugar and no artifcial avors or

sweeteners.

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These two packages o HoneysuckleTurkeylook almost identical. However, the one on the let has 17

g o at per 4 ounce serving and the one on the right has just 3.5 g o at. The amazing thing is the one

on the let says HoneysuckleWhite and the one

on the right also says HoneysuckleWhite. You

just have to look closer at the packaging and one

says ground turkeyand the other one says extra

lean ground white turkey. Its the only dierence.

Whats more the ground turkey on the let has

240 calories per serving and the one on the rightjust 140 calories and the one on the let has 150

calories rom at while the one on the right has

just 35. Buyer beware when youre buying meats.

Always make sure to look at the labels and go with

the lean versions. Better yet, buy grass-ed organic

meats whenever possible.

Instead o having CampbellsChickenwithRiceSoupwhich has 820 mg o sodium, try HealthyChoiceChicken

Noodle, which has 460 mg o sodium.

Warning! MaruchansInstantLunchBeeFlavor contains

a whopping 1200 mg o sodium per container along with

MSG.

This photo shows an example o household products that

have hidden obesity additives in them. For example, the

Pillsbury moist supreme classic yellow premium cake

mix has hydrogenated oil, while Krat oven-ried extra

crispy chicken mix has MSG, and Knorr vegetable

recipe mix also has hydrogenated oil.

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Jiy corn mufn mix contains animal shortening (lard) and

hydrogenated lard. I wouldnt touch this stu with a ten-

oot pole. On the other hand, Quaker yellow cornmeal is a

much saer version without these ingredients in it.

This one doesnt need a lot o explanation, but the Motts

Cinnamon Applesauce (which parents love to give to their

children because they think its healthy) actually contains

23 g o sugar per every one o these little containers andthe second ingredient is high ructose corn syrup. On the

other hand, you could choose an apple which contains just

80 calories per medium size apple, with just 9 g o sugar

and 4.5 g o fber with no high ructose corn syrup, a much

better choice.

Instead o eating Del Montes Original Sliced Pears in cornsyrup which has 23 g o sugar per hal cup, go with their

light version which has 14 g o sugar per hal cup. Better

yet, eat a whole pear, which has 8 g o sugar and 5 g o

fber!

Heres a un example. Both o these products are made by

Uncle Bens. However, the Broccoli Rice Au Gratin on the

let contains 2.5 g o at per serving and 840 mg o sodium

with 4 g o sugar.

On the other hand, the Whole Grain and Wild Rice

Mushroom Recipe contains just 1 gram o at, 570 mg o

sodium and just 1 gram o sugar.

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Instead o Barilla Spaghetti which has just 2 g o

fber and is made rom white our so it absorbs

quickly; have Ronzoni Healthy Harvest Whole

Grain Pasta which contains zero sugar, 7 g o

protein and 6 g o dietary fber per 2 ounces

(Barillas had 1 gram o sugar and only 2 g o dietaryfber.)

Over a ew months o eating, making simple, better choices like this will go a

long way to help you improve your shape and your health!

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