Top-rated slim reads to help drop the pounds

Change One Diet
This book markets itself as an “anti-fad diet” because no gimmicks are involved.  Instead, the diet is based on the tried-and-true principle that you will lose weight if you eat fewer calories than you burn.  The diet recommends 1,300 — 1,600 calories a day depending on your size and activity level and is designed to help you lose 1 to 3 lbs/week.  The goal is to focus on how much you eat… and all foods are allowed “in appropriate amounts” — however, the plan does suggest you avoid refined grains and saturated fats. Furthermore, the diet recommends you remain within these dietary guidelines: 30 to 35 percent total calories from fat, <10 percent total calories from saturated fat, at least 25 grams daily of fiber, 1,000 mg daily of calcium and at least 5 servings a day of fruits and vegetables. In addition, the book provides a series of visual images to help you determine portion sizes (i.e., 1 baseball = approx. 1 cup, 1 deck of cards = approx. 3 to 4 ounces, 1 checkbook = approx. 6 ounces, 1 diner coffee cup = approx. 8 fluid ounces etc.). Physical activity is also a key component to the diet and the author, John Foreyt Ph.D., offers a variety of realistic ways to introduce activity into your daily routine.

The motto of the diet is “making changes one step at a time”, because the author claims making a change takes time. The book is designed as a 12-week program and each week you focus on a different specified “problem” area.  Of course, the book states that the diet should go beyond the 12 weeks and be incorporated in to one’s lifestyle.  Each meal and snack is designated a certain amount of calories and a basic breakdown of meal composition (see sample menu).

Here’s what you’ll be working on during the 12-week program:

• Week #1 – Breakfast
• Week #2 – Lunch
• Week #3 – Snacks
• Week #4 – Dinner
• Week #5 – Dining out
• Week #6 – Weekends and Holidays
• Week #7 – Fixing your Kitchen
• Week #8 – How am I doing?
• Week #9 – Stress Relief
• Week #10 – Superfoods
• Week #11 – Keeping on Track
• Week #12 – ChangeOne…for Life!

The Bottom Line
Pros: This book provides good information, presented one step at a time, along with meal plans and recipes to follow. The visual portion size comparisons can be incredibly helpful as well. Seems to be suitable for anyone motivated enough to watch their portion sizes but not quite ready to make dramatic dietary or exercise changes.
Cons:  Because this plan works on a gradual 12-week program (building momentum as the week’s progress), this may not be the right fit for someone looking for an immediate comprehensive jumpstart food plan.

Sample Day

Breakfast
Approximately 300 calories: 1 grain or starch, 1 dairy or high calcium food and 1 fruit.

• 1 egg, scrambled, poached or hard cooked
• 1 small whole wheat roll (size tennis ball)
• 1/2 cup fresh fruit salad (size 2 golf balls)
• 8 ounces skim or 1 percent milk

Lunch
Approximately 350 calories: 1 grain or starch, 1 protein, 1 fruit and 1 vegetable.

• 2 slices whole wheat bread
• 2 ounces deli turkey breast
• 2/3 ounces Swiss cheese
• Lettuce, tomato, onions, mustard, pickles, peppers unlimited
• 1/2 cup vegetable salad
• 1/2 cup melon

Snacks
Up to 200 calories.

• A handful of chips, microwave popcorn or crackers.
• A palmful of raisins, M&M’s or jellybeans.
• Two small cookies or one mini cupcake
• 2 golf balls worth of frozen yogurt, sorbet or Italian ice

Dinner
Approximately 450 calories: 1 protein, 1 grain or starch, 1 vegetable

• 2/3 cup pasta noodles
• 3 to 4 ounces chicken
• Unlimited vegetables

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