David Zinczenko > Quotes

“ZERO BELLY VINAIGRETTE There’s developing research to suggest vinegar can aid weight loss by keeping our blood sugar steady. One study among pre-diabetics found the addition of 2 tablespoons of apple cider vinegar to a high-carb meal reduced the subsequent rise in blood sugar by 34 percent. Shake up this recipe in a mason jar and you’ll have delicious, additive-free dressing for the week! Yield: 1 cup, about 16 servings ⅓ cup raw apple cider vinegar ⅔ cup extra-virgin olive oil 1½ teaspoons Dijon mustard 1½ teaspoons honey ¼ teaspoon salt”
― David Zinczenko, Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!

“ZERO BELLY DRINKS BLUEBERRY DAZZLER Makes 1 serving 1 scoop vegetarian protein powder* ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) ½ cup frozen blueberries ½ tablespoon almond butter Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 232 calories; 6 g fat; 3 g fiber; 28 g protein * Note: All nutritional stats calculated using Vega Sport Performance Protein (Vanilla). Exact nutritional content may vary based on your choice of plant-based protein powder. STRAWBERRY BANANA Makes 1 serving 1 scoop vegetarian protein powder ⅓ cup frozen strawberries ¼ frozen banana ½ tablespoon almond butter ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 232 calories; 5 g fat; 4 g fiber; 29 g protein THE PEANUT BUTTER CUP Makes 1 serving 1 scoop vegetarian protein powder ½ frozen banana ½ tablespoon peanut butter 1 tablespoon unsweetened cocoa powder ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 258 calories; 6 g fat; 5 g fiber; 30 g protein MANGO MUSCLE-UP Makes 1 serving 1 scoop vegetarian protein powder ⅔ cup frozen mango chunks ½ tablespoon almond butter ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 224 calories; 5 g fat; 3 g fiber; 29 g protein VANILLA MILKSHAKE Makes 1 serving 1 scoop vegetarian protein powder ½ frozen banana ½ tablespoon peanut butter ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 248 calories; 6 g fat; 3 g fiber; 29 g protein CHAPTER EIGHT THE ZERO”
― David Zinczenko, Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!

“Muscles require a constant source of energy just to maintain their mass, so the more muscle you have, the more calories you burn.”
― David Zinczenko, The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life

“Without carbohydrates, the body will use protein and fat as fuel—this is called ketosis. When your body is in the metabolic state of ketosis, it turns fat into ketones in the liver, which will supply energy instead of glucose, as if you were fasting. You may have heard of the ketogenic diet, in fact, which focuses on protein and fat intake, while maintaining a very low carbohydrate intake. This diet, newly trendy, may have benefits such as weight loss and improved blood sugar levels. However, it is very restrictive; eliminating healthy fruits, vegetables, legumes, and other nutritious complex carbohydrates seems unnecessary and no fun. Also, we don’t know the long-term effects of ketosis (though if you do go too long without any carbs, it can lead to heart or kidney disease). What I do know, after years of studying nutrition, is that any diet that is very restrictive or eliminates entire food groups can be unrealistic and difficult to sustain. That’s why Zero Sugar Diet eliminates added sugars—but allows natural ones. Pretty sweet deal.”
― David Zinczenko, Zero Sugar Diet: The 14-Day Plan to Flatten Your Belly, Crush Cravings, and Help Keep You Lean for Life

“Put your food dollars toward nutrients, not calories.”
― David Zinczenko, Eat This, Not That! Supermarket Survival Guide: Thousands of easy food swaps that can save you 10, 20, 30 pounds--or more!

“Sucralose (Splenda): 600X sweeter Soft drinks, iced teas and coffees, juice drinks, flavored syrups, chewing gum, protein drinks, energy bars, baked goods, ice cream, gummy bears, microwave popcorn Neotame: 7,000–13,000X sweeter Approved in 2002, it’s found in: carbonated soft drinks, powdered soft drinks, baked goods, dairy, chewing gum Advantame: 20,000X sweeter Newly approved in 2014, it’s found in: dairy drinks, frozen desserts, beverages, chewing gum”
― David Zinczenko, Zero Sugar Diet: The 14-Day Plan to Flatten Your Belly, Crush Cravings, and Help Keep You Lean for Life

“common,”
― David Zinczenko, The Eat This, Not That!: No Diet! Diet

“THE PEANUT BUTTER CUP Makes 1 serving 1 scoop vegetarian protein powder ½ frozen banana ½ tablespoon peanut butter 1 tablespoon unsweetened cocoa powder ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) Water to blend (optional)”
― David Zinczenko, Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!

“Added sugar raises your blood pressure. In fact, sugar may be worse for your blood pressure than salt, according to a paper published in the journal Open Heart. Just a few weeks on a high-sucrose diet can increase both systolic and diastolic blood pressure. Another study found that for every sugar-sweetened beverage, risk of developing hypertension increased 8 percent.”
― David Zinczenko, Zero Sugar Diet: The 14-Day Plan to Flatten Your Belly, Crush Cravings, and Help Keep You Lean for Life

“other words, as soon as we find the right energy balance and start losing weight, our bodies try to knock us off balance again. “The vast majority of individuals who attempt to lose weight are not able to achieve and maintain [even] a 10% reduction over a year,” according to a 2015 study in the journal Obesity Reviews. The researchers found that even when we do succeed in losing weight, more than a third of that weight returns within a year, and almost all of it is gained back within three to five years. That’s because losing weight, and keeping it off, isn’t just about controlling our food intake. It’s about controlling the hormones that fall out of balance, telling us to overeat and preventing us from dropping pounds.”
― David Zinczenko, Zero Sugar Diet: The 14-Day Plan to Flatten Your Belly, Crush Cravings, and Help Keep You Lean for Life

“PEACHY KEEN Makes 1 serving 1 cup water ½ cup quick-cooking oats 1 tablespoon flaked almonds ½ cup peaches or nectarines, sliced Dash cinnamon (optional) • Bring the water to a boil. Stir in the oats and cook until soft, about 3 minutes. When the oats are finished, top with almonds and fruit slices. > 220 calories, 7 g fat, 6 g fiber, 8 g protein”
― David Zinczenko, Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!

“Added sugar makes you skip going to the gym. There are a lot of ways that added sugar can make you gain weight, but the most bizarre may be the way it reduces actual physical activity. In one study at the University of Illinois, two groups of mice were followed for two and a half months; both groups were fed the same amount of sugar and calories, but one group was fed a diet that mimicked the standard American adolescent’s diet—i.e., one that was about 18 percent added fructose. The other set received its sugar in the form of glucose. The added fructose group gained more body fat over the course of the study, even though they weren’t fed more calories—or even more sugar. One of the reasons was that the fructose-addled mice traveled about 20 percent less in their little cages than the other set of mice. They just naturally…slowed…down.”
― David Zinczenko, Zero Sugar Diet: The 14-Day Plan to Flatten Your Belly, Crush Cravings, and Help Keep You Lean for Life

“All nuts are high in protein and monounsaturated fat. But almonds are the Usain Bolt of nuts: They’re undeniably nutty, but they still manage to finish well ahead of the pack. A handful of almonds provides half the amount of vitamin E you need in a day and 8 percent of the calcium. This handful also contains 19 percent of your daily requirement of magnesium—a key component for muscle building. In”
― David Zinczenko, The 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat

“BLUEBERRY DAZZLER Makes 1 serving 1 scoop vegetarian protein powder* ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) ½ cup frozen blueberries ½ tablespoon almond butter Water to blend (optional) • Combine ingredients in a blender and blend until smooth. > 232 calories; 6 g fat; 3 g fiber; 28 g protein * Note: All nutritional stats calculated using Vega Sport Performance Protein (Vanilla).”
― David Zinczenko, Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!

“BLUEBERRY DAZZLER Makes 1 serving 1 scoop vegetarian protein powder* ½ cup unsweetened nondairy milk (almond, hazelnut, coconut, hemp, etc.) ½ cup frozen blueberries ½ tablespoon almond butter Water to blend (optional) • Combine ingredients in a blender and blend until smooth.”
― David Zinczenko, Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!

“Manufacturers would prefer to add five different types of sugar, and list them individually, than to use just a single source of sweetness and have it be ingredient number one on their label. So you’ll often see things like molasses, coconut nectar, corn syrup, barley malt, and more listed, when they all add up to the same thing: a sugar rush.”
― David Zinczenko, Zero Sugar Diet: The 14-Day Plan to Flatten Your Belly, Crush Cravings, and Help Keep You Lean for Life

“Within every cell in your body is a posse of organelles (or miniature organs) called mitochondria”
― David Zinczenko, The 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat

“5. Your Muscles Will Get Stronger In one of the most stunning studies of recent years, scientists have linked refined sugar to a condition called sarcopenia—basically, age-related loss of muscle mass. It happens because added sugar actually blocks the body’s ability to synthesize protein into muscle. (Spending big bucks on protein supplements? If they have added sugar, they’re probably hurting, not enhancing, your ability to build lean muscle.) By reducing the impact of sugar, this plan will keep your muscles younger and stronger—protecting you from injury and helping you to burn fat faster and more efficiently.”
― David Zinczenko, Zero Sugar Diet: The 14-Day Plan to Flatten Your Belly, Crush Cravings, and Help Keep You Lean for Life

“Now, here’s the key thing you need to know about mitochondria: Like any other sort of engine, they generate energy, but they also generate waste. However, unlike your car engine, which turns gasoline into energy while creating smog, the mitochondria turn food into energy while creating something called free radicals.”
― David Zinczenko, The 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat

“⅓ cup raw apple cider vinegar ⅔ cup extra-virgin olive oil 1½ teaspoons Dijon mustard 1½ teaspoons honey ¼ teaspoon salt ¼ teaspoon black pepper”
― David Zinczenko, Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!

“make sure your foods have less sugar than fiber.”
― David Zinczenko, Zero Sugar Diet: The 14-Day Plan to Flatten Your Belly, Crush Cravings, and Help Keep You Lean for Life