Top-rated slim reads to help drop the pounds

The calendar may say it's winter, but for tons of Americans it's diet season – the time of year when over 76 million people resolve to lose weight.  And just in time, there's a bevy of new diet books hitting bookstore shelves. Nutritionist Joy Bauer was invited on the “Today” show to give us the scoop on just a few.

The Supermarket Diet
This diet book encourages you to eat at home and prepare your own meals in less than 20 minutes, the amount of time they say it takes you to place a take-out order and pick it up. Their program teaches you how to understand food labels and navigate your way through the grocery store. Their premise — after food shopping with this guide, you’ll fill your home with all of the staples you’ll need to create healthy meals that will assist you in dropping those unwanted pounds. You’ll also be educated about how to choose the right carbohydrates, protein, and fat, and how to find the right balance of all three. The Supermarket Diet provides a three phase approach and after the first two weeks allows most all foods in moderate amounts — bread, dairy, meats and even a few sweets. 

The book also acknowledges that exercise is an important part of staying healthy and keeping weight off and offers sensible fitness advice, with exercises you can easily do at home or in the neighborhood. Inside the book you’ll find a simple but effective walking program along with pointers on other ways to burn fat. 

Phase One: Boot camp
For the first two weeks you’ll be consuming 1,200 calories a day. Meal choices are crammed with fruits, vegetables, and other low-cal but filling foods. You are also instructed to take a multi-vitamin/mineral tablet, to make sure you are taking in every vitamin and mineral your body needs. Swapping meals is not allowed. That’s because daily calories are figured for the whole day and if you swap one lunch for another you may be adding extra calories to that day. However, you are allowed to substitute specific foods within your meals during the first phase. For example, you can swap 3 ounces of chicken for 3 ounces of another lean meat, or one vegetable such as broccoli for another vegetable such as Brussels sprouts. If you find that you are still hungry after a few days of Boot Camp, they suggest you try adding in another 100 calories a day. A list of 100 calorie foods are provided. For example: 2 ounces of grilled chicken, 1-1/4 cups of fat-free milk or 4 cups of cooked broccoli. 

Boot Camp’s No-No List
(Foods to avoid for the first 2 weeks)

• All deep fried food
• Any caloric beverage except those specified on this plan: fat-free milk and the occasional light beer. You’re encouraged to drink plenty of water and allowed one to two diet drinks a day. But you need to avoid fruit juice, soda pop, beer, sugared iced teas and smoothies (with the exception of two breakfast smoothies on the plan).
• Don’t use more than 1 teaspoon of sugar in your coffee or tea.

You are told not to stick to this first phase for more than 2 weeks or you risk slowing down your metabolism and possibly preventing future weight loss. Men are instructed to skip this first phase all together and go straight to the second phase.

Phase Two: Keep on Losin’
This is a 1,500 calorie a day plan you can follow for months. It’s much more flexible and allows you to mix and match meals from the lists of breakfasts, lunches, snacks and dinners. The book claims this calorie level should satisfy you and help you shed 1/2 to 2 pounds a week.  But if you find you are still hungry, you can switch to the third and final phase. 

Phase Three: Stay Slim Maintenance
This is a 1,800 calorie a day plan. The book claims that this phase is good for men to continue to lose weight and for women to prevent future weight gain. 

The Bottom Line
Pros: This diet book is a terrific tool for men and women who prepare most of their meals at home or in the office. You’ll find everything you need for this plan in the grocery store, which allows for easily accessible and low cost foods.  There are few limits beyond the first phase and numerous recipes and snack ideas. Plus, they provide you with substitutions for each food group, in case you don’t want to use chicken or fish as your protein source.  The book also provides a solid education in overall nutrition, good vs bad choices for protein, carbohydrates and fats; plus important information about fiber and sodium levels. You’ll also get a crash course in portion control.

Cons: This type of diet book may not be useful for people who are constantly on the go and eat out often. That’s because this book encourages you to eat at home and prepare your own meals.

SAMPLE MENU: Boot Camp, Phase One

Breakfast
Cereal and fruit: 190 calories of high-fiber cereal, 1 cup fat-free milk, 1/2 cup fruit of your choice, 2 tablespoons walnuts

Lunch
Chicken wrap: Layer an 8-inch whole-wheat tortilla with two 1-ounce slices of refrigerated precooked chicken breast, 1/2 cup watercress, 1/2 slice (1/2 ounce) reduced-fat cheese, and 1 tablespoon light ranch dressing (no more than 40 calories per tablespoon).
1/2 cup baby carrots or 1/4 cup chopped red pepper

Snack
12-ounce skim latte

Dinner
Entrée Dinner Salad: Toss together 3 cups spinach; 1 small orange, peeled and sliced; 2 tablespoons chopped red onion; 2 tablespoons light salad dressing (no more than 80 calories per 2 tablespoons). Top with 2 hard-cooked eggs, cut in half, and 1 tablespoon coarsely chopped toasted pecans.

50 to 60 calories of whole-grain crackers

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