Zinczenko recommends 12 groups of foods and says each meal should contain at least two or three of the foods from this list: almonds and other nuts, beans and legumes, spinach and other green vegetables, dairy (fat-free or low-fat milk, yogurt, cheese), Instant oatmeal (unsweetened, unflavored), eggs, turkey and other lean meats, peanut butter, olive oil, whole-grain breads and cereals, extra-protein powder and raspberries and other berries. When following the Abs Diet, you're encouraged to eat three snacks which should contain at least one of the power of 12 foods in each serving.
 
The Abs Diet emphasizes protein, monounsaturated and polyunsatured fats, fiber and calcium -- all of the elements which  prevent heart disease, diabetes, obesity, osteoporosis, high blood pressure and other ailments. By chocking your diet full of the Abs Diet recommendations you'll be less likely to feel the overwhelming hunger that often accompanies most weight-loss programs.
 
There are also plenty of benefits attached to strengthening your abs. You'll improve your sex life, prevent injuries, limit  your aches and pains, and be more robust in any physical activity in which you engage. But eating right is only half of this  two-part plan -- you've got to get physical too.

Zinczenko has also created a total-body strength training workout that  focuses on the larger muscles groups - the chest, back and legs. The workout also calls for light cardiovascular exercises such as walking for 30 to 45 minutes at a brisk pace.

In addition to the book, there is also an online component which allows you to customize the program to your wants, needs and nutritional preferences.