Rachel Beller, RD, shakes up excess fat loss in 'Eat to forfeit, Eat to Win'

Featured on season 13 of "The Greatest Loser, " registered dietitian Rachel Beller is back which includes a new guide to upgrade your diet's recommendations to lose weight.

Beller outlined many of the principles of her new book "Eat to reduce, Eat to Win" (William Morrow, $19. 99) about the "Today" show this day time.

Beller introduced your ex "Flip-It Method, " which turns a normal meal or snack on its go to emphasize the healthier attributes. Love frozen yogurt as well as fruit? You can still own it, but instead of a massive bowl of fro-yo together with a sprinkling of berries, fill your bowl with berries and put in a dollop of yogurt. You'll instantly lower the calories and improve the filling water and fiber as part of your snack.

Speaking about snacks, they're very vital in Beller's book. "Between-meal bites screw up lots of diets, unless you complete them right, " your lady says. All those midday The mother nibbles of leftover macintosh personal computer and cheese and sandwich crusts can make sense, and not in a great way, she said Friday dawn. Instead, she outlines various PM (Positively Mandatory) little meals, like a half a turkey sandwich or even a mini pizza made even on a tortilla. And evening snacks are likewise key to quashing a urge to binge. Every ideas from the booklet:

• 20 frozen vineyard.
• 1 cup strawberries and 1 chocolates square.
• 6 ounces nonfat Greek yogurt accompanied by a teaspoon of naturally sweetened quickly pull, honey, or maple syrup.
• 3/4 cup cooked properly Scottish oatmeal with cinnamon -- the actual melatonin in the oatmeal will allow you sleep, she says.

Spices can also be important to keeping meal flavorful and interesting. This girl offers up two "shakers" -- typically the morning one blends cinnamon not to mention dried orange peel, and the one for other day has turmeric, soil black pepper, garlic pulverulence and ground ginger. Keep both those shakers surrounding to spark up your diet without adding any salt or calories.

The softcover book is full of color photos that illustrate diet, recipes, what to search for at the grocery stash and serving sizes.