DIET REVOLUTION
Or
DIET SHAM?
Critical diet dissections and real diet
solutions
CONTENTS
Introduction
2
Understanding popular diets
3
Key points on dieting
31
Frequently asked questions
34
Sample diets
40
References
49
1
Introduction
With so many diet plans and books on the market how do you choose? What do you
really know about these diets? Is the information scientifically sound? Are these diets
effective for weight loss, or maintenance in the long-term? Or are they quick fix
schemes? The primary objective of this book is to analyze some of the most popular
diets on the market. The book also includes a chapter on frequently asked questions and
sampe diets.
2
Chapter 1, Understanding Popular Diets
Atkins’ New Diet Revolution
Robert C. Atkins is the founder of Atkins’ New Diet Revolution. Atkins is also the
founder and former director of the Atkins Complimentary Medicine in New York City.
The diet is a low carbohydrate high fat diet with no restrictions on fat intake. The diet
begins with an induction phase (ranging from 2-36 weeks) limiting carbohydrate intake to
only 20 g/d. The consumption of fruit, bread, pasta, grains, starchy vegetables, and dairy
other than cheese, cream or butter are prohibited in this phase of the diet. There are two
phases following the induction phase where daily carbohydrate intake is increased in
weekly increments of 5gms & 10gms (1,2). Then, comes the maintenance phase, where
dieters generally consume between 40-90 carbohydrates (5).
Proponents of high-fat, low-CHO (carbohydrate) diets dismiss the notion that caloric
intake is important to either weight gain or weight loss (evidence contradicts this claim).
They claim that “most overweight individuals do not overeat”, even as they suggest that
high-CHO meals leave individuals less satisfied than meals that contain adequate fat,
resulting in increased hunger and increased food intake. With respect to weight loss,
Atkins claims that on a low CHO diet there are “metabolic advantages that will allow
overweight individuals to eat as many calories as they were eating before starting the diet
yet still lose pounds and inches” (3,4). Furthermore, proponents contend overproduction
of insulin, driven by high CHO intake, is the cause of the metabolic imbalance that
underlies obesity. The over exaggeration of insulin’s role in obesity is not uncommon,
and is often suggested by many of today’s most popular nutrition gurus, in reality this
issue has been blown out of proportion. Golay et al. (3) reported subjects consuming
1000 calorie diets containing 15% CHO had significantly lower insulin levels compared
with those consuming 45% CHO, yet there was no difference in weight loss between the
two groups. Similar results have been found in other studies.
My thoughts: Atkins’ New Diet Revolution
Studies cited by Atkins to support his contentions were of limited duration, conducted on
a small number of people, lacked adequate controls, and used ill-defined diets. Some of
these, as well as other studies, actually refute the contention that low-CHO diets, in the
absence of calorie restriction, provide a metabolic advantage. Early studies on a limited
number of obese men and women indicate individuals consuming low-CHO diets reduce
overall caloric intake and lose weight.
Consuming high amounts of protein in combination with low calcium and minimal fruit
and vegetable intake could be detrimental to bone health (6). In many cases low
carbohydrate diets provide lower than recommended intakes of vitamin E, vitamin A,
3
thiamin, vitamin B6, folate, calcium, magnesium, iron, potassium and dietary fiber (3).
Under these circumstances supplementation is needed. Another important consideration
is the water loss that occurs with the Atkins plan. In the early stages of the diet you can
expect a substantial loss in water (due to glycogen depletion, for every gram of glycogen
you store you also store 2.8 – 3.5 grams of water). The belief that there are some magical
metabolic advantages to this diet is a fallacy that is not supported by scientific data.
Long-term weight loss happens because of calorie reduction. Numerous studies have
indicated a big reduction of calories (below maintenance requirements) when following
low carbohydrate diets.
The newest version of the diet promotes the intake of high-fiber foods; which is a good
thing (in most cases). Many people who have followed the diet now realize dietary fat is
not the sole reason people are fat nor is it the evil often promoted by low fat diet
advocates.
In conclusion, if you can stick to the food recommendations and function well while
following a low carbohydrate diet the Atkins diet may be for you. Athletes using the
Atkins’ diet should be highly cautious as performance may suffer (decreased
performance happens generally in glycolytic athletes- athletes who’s primary fuel source
is stored glucose - glycogen). Any diet that results in weight loss generally enhances
health markers. If you are following the Atkins plan and are not dropping weight pay
close attention to lipid (cholesterol, triglyceride) levels. Numerous studies have shown
that in the absence of weight loss ketogenic diets (low carbohydrate diets) may be
detrimental to blood lipids levels, while ketogenic diets that result in weight loss are good
for blood lipid levels. If you are gaining weight reduce calories further or try something
different.
South Beach Diet
Arthur Agatston, MD, created this diet. His specialty is heart imaging and he is an
associate professor of medicine at the Miami School of Medicine.
The first phase of the diet includes a 14-day initiation to “rid yourself of your sugar
addiction”. Consumption of fruit, bread, pasta, baked goods; dessert and alcohol are
prohibited in the initiation phase. In the second phase lower GI (glycemic index)-fruit
and lower GI-starches are permitted (1). Once target weight is reached you go into the
maintenance phase. “Phase 3 is for maintenance and should be followed for life. Is all
about maintaining your desired weight with a healthy balanced diet. Should your weight
begin to climb, simply return to Phase 1” (7).
My thoughts: South Beach Diet
The diet places too much emphasis on the glycemic index of foods. When you look at
the studies comparing low-GI diets to high-GI diets there are no significant differences in
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weight loss assuming the calories are the same (27,28). The satiating affects of single
meal low-GI foods compared to high-GI meals are indecisive. There is a wide individual
variance factor when considering a food’s affects on appetite. Also remember the
glycemic index of a food changes when eaten with other foods, and when you eat that
food in a non-fasted state (you are still absorbing nutrients from other meals). David
Jenkins originally created the glycemic index to help diabetics modulate blood sugar
levels (8).
The diet allows a good balance of foods (good nutritional profile) once you get pass the
initiation phase. And the plan is relatively easy to follow for most people once they pass
this phase (no counting carbs, weighing food, or measuring food).
.
Expect a substantial amount of weight loss in the initiation phase (generally creates big
calorie deficit, and significant water losses) with weight loss slowing thereafter. Even
though lower GI-fruits and starches are non-calorie dense eating too much of these foods
can bring weight loss to a stop.
Enter the Zone
Enter the Zone was created by Barry Sears, PhD.
The plan suggests that every meal should be composed of 40% carbohydrate, 30%
protein and 30% fat. The goal is to control insulin levels and prevent the overproduction
of bad eicosanoids (group of compounds derived from polyunsaturated fatty acids that
have several biologically important actions). Sears claims high GI (glycemic index)
Index foods cause obesity.
My thoughts: Enter the Zone
There is no magic macronutrient percentage. People have done fine (weight loss and
functionally) following diets that include a wide range of macronutrient percentages. The
information regarding insulin is incomplete and mis-leading (refer to Atkins New Diet
Revolution discussed earlier). Insulin has numerous roles in metabolism, but as
mentioned earlier even when insulin levels are high if you are in a calorie deficit weight
gain does not occur (3). Suggesting that the consumption of high GI- carbohydrates
make you fat is incorrect (27,28). Most people find it difficult and time consuming to
calculate the macro percentage of every meal
The diet is generally nutritious. The diet also promotes the consumption of
monounsaturated fatty acids, which can have numerous health benefits.
Very Low Fat Diets
VLF (very low fat) diets contain 10% or less fat, very high carbohydrates, and low5
moderate protein (3). Probably the most popular VLF diets are those promoted by Dr.
Dean Ornish (Dr. Dean Ornish’s Program for Reversing Heart Disease), and Nathan
and Robert Pritikin (The Pritikin Program). These diets were historically promoted to
prevent or reverse heart disease. But as Americans became more obese and the demand
for diet programs increased Ornish and Pritikin capitalized and changed their programs
focus to weight loss.
VLF diets are based primarily on vegetables, fruits, whole grains, and beans, with
moderate quantities of egg whites, nonfat dairy or soy products, and small amounts of
sugar and white flour. Ornish’s diet is vegetarian; Pritikin allows a limited amount of
low-fat animal protein daily, which includes no more than 3.5 ounces of lean beef, fowl
or fish. This suggestion ignores individual needs and requirements. Each plan includes a
nutrition and exercise component; Ornish’s plan includes stress reduction and emotional
support as well. Pritikin claims medications for heart disease, diabetes, and high blood
pressure may be reduced or completely eliminated by following these plans.
My thoughts: VLF Diets
Overweight subjects who consume VLF diets on a regular basis eat fewer calories than
they burn and they lose weight (9,10). Nutritional analysis of a VLF diet indicates that
VLF diets are inadequate in vitamin E, B12, and zinc (3). Some VLF diets, based on
poor food choices, may mean lower than recommended levels of other certain nutrients
such as iron, phosphorous, and calcium. Other nutritional questions that occur when
following a VLF is the uncertainty about compromised absorption of fat-soluble
vitamins, and the impact of increased dietary fiber on the absorption of minerals. VLF
diets that result in weight maintenance often cause increases in blood triglycerides and
decreases in HDL levels. In general, with weight loss decreases in triglycerides and LDL
(low-density lipoproteins, a.k.a. bad cholesterol) levels occur with no change in TC/HDL
(total cholesterol/high density lipoproteins a.k.a. good cholesterol) ratios. VLF diets are
often low in protein for athletes and active individuals. In general blood pressure, blood
glucose and insulin is decreased when following VLF, high-fiber, calorie restricted diets
(11,12).
Most people following very low-fat diets will lose weight (especially if they follow the
guidelines prescribed by Ornish and Pritikin). These diets do not provide optimal
nutrition and the lack of dietary fat can lead to numerous problems. VLF advocates
under emphasize the importance of fat in the diet and over emphasize fats role in obesity
and health problems.
UD2
Lyle McDonald created UD2. McDonald suggests if you are a male planning to follow
the UD2 Diet you should have no more than 15% body fat, and if you are female you
6
should have no more than 22% bodyfat (13).
The title of the book is a tribute to Duchaine and Zumpano’s original Ultimate Diet that
was released in 1982. The book is an update to the same diet incorporating new findings
about metabolism, fat loss and muscle gain. As with computers newer versions get new
numbers thus we have 2.0.
The diet has two parts: a catabolic/low-carbohydrate phase to maximize fat loss and an
anabolic/high-carbohydrate phase to rebuild and gain muscle. Day 1 and 2 are both lowcarbohydrate days, coupled with high rep, short rest period workouts. Day 3 is
nutritionally a repeat of Day 1 and 2. No weight training occurs on day 3. On Day 4 you
will have both low and high-carbohydrate meals. Day 4 AM: During the day, you’re
going to stay with your normal low-carbohydrate/low-calorie diet but you only get to
consume 75% of the total calories that you were eating on days 1-3. Day 4 PM:
Consume 25-30 grams of carbohydrate, with about 15 grams of whey before the workout
(approximately 30-60 minutes before workout). The workout is a full body heavy duty/
high intensity workout. Following the workout on Day 4 the carb load begins, which
lasts until bedtime on Day 5. Consume 7-8 grams of carbs/ lb of Lean body mass over
this period. Day 6 perform a full body workout with heavy weights. Consume at least 1
meal before the workout with moderate protein and carbs. A carb intake of 2-2.5 g/lbm
(lean body mass) is suggested for daily carb total. Day 7 is another day of rest. Carb
ingestion is about 1-1.5 g/ lbm for daily total. The book gives the details on protein and
fat intake as well.
My thoughts: UD2
I used the diet a couple of years ago with great success. I have found that for some
people the diet is difficult and its strict regimen is a turn off. This diet is not for
sedentary individuals or beginning exercisers. Most of the bodybuilders and athletes I
know that have used the diet have been pleased with the results. There are numerous
ways to modify the diet. I don’t recommend this diet for people who have problems
regulating glucose or insulin. Expect wide weight fluctuations with this plan.
THE ANABOLIC DIET
The idea with the Anabolic Diet is to carb-deplete during the weekdays, then carb-load
on the weekends. This type of eating pattern is commonly referred to as a cyclical
ketogenic diet, because your body is cycling in and out of ketosis-“metabolic state where
ketone bodies have built up in the bloodstream to a point that the body changes its overall
metabolism from one based primarily on carbohydrate to one based on fat” (29). This
involves 5 days of eating high fat, high protein, low carb and 2 days of eating high carb,
moderate fat, and low protein (14). Dr. Mauro Dipasquale created the Anabolic diet.
Dipasquale is a former world-class power lifter who won the World championships in
power lifting in 1976 and won the world games in 1981.
7
My thoughts: Anabolic Diet
I used the diet in the late 90’s and lost a fair amount of weight initially. After about three
weeks the weight loss stopped. I was eating too many calories on the weekend. Most of
my clients who followed the diet got similar results. I used a multi-vitamin mineral and
fiber supplement when following the diet.
I think most people tend to go overboard and eat too much during the weekend carb load.
I generally recommend 1 day for the all out eat feast. I also like to see more emphasis on
comprehensive nutrition and fat type during the high fat phase. I recommend a fiber
supplement (or non starchy vegetables), multi-vitamin mineral, and sometimes calcium
supplementation when following the Anabolic Diet.
If you have a problem with binge eating even one day of unstructured carb loading may
not be a good idea. A more structured carb load may include placing a limit on how
many carbs you consume and what type is consumed. This doesn’t mean you can’t eat
your favorite carb treats it just means don’t go overboard.
XDL Diet
I am the founder of The XDL Diet. I am an author, exercise and nutrition consultant and
founder of HNE Research Group. The XDL Diet is a short-term, calorie reduction, high
protein, moderate fat, low carb diet that includes a scheduled carb spike (15). The diet
also provides suggestions for manipulating water, potassium, and sodium intake. The
diet is used when rapid weight loss is the objective (e.g. athletes need make weight, photo
shoots, beach vacations, surgery etc.). Very low calories are ingested, 40-50% below
maintenance level, for 6-7 days. The last 2-3 days of the diet the intake of water,
potassium and sodium are manipulated.
My thoughts: XDL Diet
You can expect rapid weight loss when following the diet. To my knowledge the greatest
amount of weight lost while following the diet is 28lbs. Extremely lean people (under
6%) have lost up to 12lbs while following the XDL Diet. The majority of weight loss is
due to decreased water retention and loss of matter in the gastrointestinal tract. The diet
works great for physique purposes. But does it work for general fitness enthusiasts and
athletes who compete in other sports? It depends on the individual. In general the
guidelines are too strict for general fitness enthusiasts. And some athletes notice a
decrease in performance when following the XDL Diet. The diet was not created to
enhance performance, or for long-term weight maintenance or loss. I have seen more
than a few people follow the XDL Diet and lose a bunch of weight only to rebound and
gain more weight than they lost. I generally recommend sedentary individuals or
recreational exercisers take a moderate approach to weight loss.
8
MCLL (multiple carbohydrate leverage loading)
Multiple Carbohydrate Leverage Loading was developed for the bodybuilder seeking
maximum muscle mass. Negrita Jayde developed MCLL. This diet involves specifically
arranging carbohydrates in your eating regimen to achieve muscle gain. Jayde says this
diet sets up the ultimate environment for growth. With the M.C.L.L diet, you arrange
your meals so you consume two complex carbs, two simple carbs, and a metabolic
optimizer drink with each meal. The simple carbs are a source of immediate energy,
while the complex carbs are a source of prolonged energy. The metabolic optimizer
drink contains a shorter chain structure than the complex carbs, but a longer structure
than the simple carbs, thus and intermediate source of energy. According to Jayde, you
will have continued release of energy throughout the day. You will consume 6 meals per
day while on this diet. The recommended foods are non-calorie dense and highly
nutritious.
M.C.L.L. Benefits (16)
* Increased Energy
* Your pumps will be extraordinary
* Your measurements will increase
* You will gain weigh rapidly
* Recovery time will be quicker after workouts
* Metabolism increases
* You will experience strength gains
*Your body heat will elevate M.C.L.L makes sure carbohydrates are being supplied to the
body.
*Water retention in muscle cells will be high.
During this diet, carbs will cause your body to load up on water. The water retention
results in better leverage for the working muscle says Jayde. She further suggests strength
will increase greatly with the aid of the leverage advantage. The diet recommends you
use specific supplements to enhance its effectiveness including a digestive enzyme with
every meal, 4-6 grams of vitamin C daily, B-complex vitamin daily and 5 Amino Acids.
before your workout and 5 after your workout.
My thoughts: MCLL
I gained weight really fast with this diet, but I looked bloated and didn’t feel very good
most of the time. I had a hard time eating all of the food. When trying to eat a sufficient
amount of calories to gain mass from low calorie foods it becomes a chore. I had a few
clients who actually looked great and felt good while following the diet (very lean
individuals). After following the diet for a while they became frustrated with the large
quantity of food required and had to make adjustments (substituting some higher calorie
foods for some of low calorie carb foods). I don’t agree with the supplement suggestions.
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There is no evidence to indicate the need for the high levels suggested.
I would not recommend this diet for individuals with insulin, hypertrigleridemia or blood
glucose problems. If you function well with a high carbohydrate diet, and enjoy frequent
meals you will probably enjoy this diet assuming you make a few food adjustments. If
you respond well to low carb diets this diet probably isn’t for you. In general people that
respond well to low carb diets don’t do very well on high carb diets and vice versa. This
topic is further discussed in a paper by Blundell and Cooling- High-fat and low-fat
(behavioural) phenotypes: biology or environment (17).
Mediterranean Diet
It is a misnomer to refer to a specific diet as the "Mediterranean Diet” as there are
numerous countries that border the Mediterranean Sea. Diets vary between these
countries and also between regions within a country. Many differences in culture, ethnic
background, religion, economy and agricultural production leads to different diets.
Walter C. Willet, MD, professor of nutrition and epidemiology at the Harvard School of
Public Health, in Boston, Mass, often gets credit for popularizing the Mediterranean Diet
in the Western World.
Characteristics of Mediterranean Diet (1)
High consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and
seeds
Olive oil is an important monounsaturated fat source
More than half the fat calories in a Mediterranean diet come from monounsaturated fats
(mainly from olive oil)
Dairy products, fish and poultry are consumed in low to moderate amounts, and little red
meat is eaten
Eggs are consumed zero to four times a week
Wine is consumed in low to moderate amounts
My thoughts: Mediterranean Diet
The diet is relatively easy to follow. Scientific research supports the diet’s health
benefits (18). “Most of the data supporting this diet is epidemiological/population-based”
(1). This type of data does not determine cause but shows correlation between variables.
I like the fruit, vegetable, legumes and nuts recommendations. Grains are good for some
people and not so good for others namely those suffering from Celiac Sprue. Celiac
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Sprue is a hereditary disorder caused by sensitivity to the gliadin fraction of gluten, a
protein found in wheat, and also used in commercial soups, sauces, ice creams and hot
dogs. For active individuals (particularly strength and power athletes) the Mediterranean
Diet’s protein recommendations are probably too low. I like the diet’s suggestion of
using extra virgin olive oil, which I use in the majority of my diet plans.
Eat Right for Your Type
Peter D’Adamo, a naturopathic physician, created Eat Right for Your Type. According to
D’Adamo the body’s reaction to lectins (any of several plant glycoproteins that act like
specific antibodies but are not antibodies in that they are not evoked by an antigenic
stimulus) in foods determines the best diet for that person, specific blood types require
specific diets and certain types of exercise (2). From Aragon’s book Girth Control (1)
“Type O should eat meat and avoid wheat & most other grains, and do vigorous aerobic
activity – or ulcers and inflammatory/arthritic conditions may occur. Type A needs a
vegetarian diet low in fat, plus gentle exercise like yoga or golf – or cancer and heart
disease may occur. Type B can have the most variation, and is the only one that can have
dairy. Moderate exercise like swimming and walking is best for type B, who may be
prone to slow-growing viruses that attack the nervous system. Type AB has most of the
benefits and intolerances of A & B, and requires calming exercises and relaxation
techniques in order to boost immunity”
My thoughts: Eat Right for Your Type
Science does not validate the claims made by this diet. I have never seen any evidence to
supports D’Adamo’s claims. In fact, science refutes D’Adamo’s claims. Lectins are
mostly destroyed by cooking and stomach acids. Harvey Klein, MD, Chief of the
Department of Transfusion Medicine, NIH, says, “We know of no food that attacks and
agglutinates blood cells after you ingest it.” (30). No need to worry about your blood
type when choosing a diet.
The Grappler’s Guide to Sports Nutrition
The Grapplers Guide to Sports Nutrition was written by John Berardi and Michael Fry
(19). Supplement recommendations, basic nutrition, sample meal plans, case studies,
making weight suggestions and mental preparation are discussed in the book. The eating
plans are basically derived from bodybuilding and suggest very clean eating (highly
nutritious eating) The 90% rule, eating clean and from the food charts provided 90% of
time, is also recommended. The basic concept of nutrient timing is explained. Nutrient
timing is a system of exercise nutrition that allows you to build lean muscle and more
strength in less time than ever before (20).
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My thoughts: The Grappler’s Guide to Sports Nutrition
The book gives some good basic information concerning nutrition. The eating plan
suggested is highly nutritious. The cutting plan mentioned is good for the most part
(some of the particulars I don’t agree with). The book makes some statements that are
scientifically incorrect example, “Glucagon is responsible for greater fat movement out of
fat cells”. Glucagon, a hormone synthesized and secreted by the pancreas, stimulates the
breakdown of glucose stored in the liver- glyconeolysis, and activates the production of
glucose from non-carbohydrate sources- gluconeogenesis (8, 21). Glucagon directly
affects liver metabolism not fat cell metabolism. The book says “Athletes should never
fear calories; they simply need to choose the right calories”. This statement is true if you
don’t care about getting fat. No matter what types of calories you consume if you eat too
many you will get fat. Look at Sumo Wrestlers; they eat very clean compared to most
people. The book says “Using the strategies laid out in this book (the 10 habits, workout
nutrition, energy balance, nutrient timing, etc) enter into your competitive season within
10lbs of your ideal competition weight.“ This is a blanket statement than has little
applicability to the real world. There is a big difference between 10lbs on a 132lb fighter
and 10lbs on a 232lb fighter. I think a percentage of bodyweight recommendation would
be more beneficial and applicable to a wider range of athletes. The book also
overemphasizes the need for supplements.
Get Skinny on Fabulous Foods
Actress Susanne Somers is the author of this book. Somers suggests that protein is great,
insulin is the ultimate cause of obesity, and sugar is evil.
My thoughts: Get Skinny of Fabulous Foods
I can’t see any benefits in reading this book. The book is loaded with incorrect
statements including: when proteins and carbohydrates are digested together, their
enzymes "cancel each other out," halting the digestion process and causing weight gain.
If they weren’t digested this would prevent weight gain as calories would not be absorbed
from the food. The body contains enzymes that act on protein, carbohydrates and fat this
doesn’t change when they are eaten together. This book is a classic example of nonscience pretending to be science. Yet, due to Somers celebrity appeal thousands of these
books have been sold.
Nutrisystem
Nutrisystem claims they have discovered a revolutionary weight loss program that's rich
in good carbohydrates, while still low in fat. Due to their break through discovery you get
the glycemic advantage and get to eat delicious foods while you lose weight. According
to Nutrisystem the glycemic advantage basically separates good from bad carbs and
blames insulin spikes for obesity. Good carbs rate low on the glycemic index and bad
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carbs rate high on the glycemic index according to Nutrisystem. The company sales
food products and offers various programs. Their programs include: Women’s Program,
Silver for Women, Men’s Program, Silver for Men, Type 2 diabetic Program, AllVegetarian Program, Nutrisystem Select, and Nutrisystem Flex. The programs include
meal plans, food delivered to your door, weight loss coach, free body assessment, and
free food offers (23).
My thoughts: Nutrisystem
Nutrisystem mis-represents the glycemic index. Nowhere in the glycemic index (GI)
does it make a distinction between good low-glycemic index and bad-high glycemic
index carbs. It is a mistake to judge a carbohydrates nutritional value by where it rates on
the GI index. A white potato is highly nutritious yet rates high on the GI Index.
Nutrisystem says the Glycemic Index is a new revolutionary break through. In reality, in
1981 “Professors David Jenkins and Tom Wolever at the University of Toronto were the
first to introduce the term glycemic index to compare he ability of different carbohydrates
to raise blood-glucose levels. The glycemic index is simply a numerical was of
describing how the carbohydrates in individual foods affect blood-glucose levels” (22).
Nutrisystem commercials give the impression that no matter how many low GI carbs you
consume you won’t get fat. Facts of the matter are if you eat too many low GI carbs you
will gain weight.
Traditional Bodybuilder Diet
With this diet, you need to eat 5–6 times per day. You eat a lean protein and carbohydrate
with each meal (from whole food source), stay away from dirty foods (bodybuilder word
that generally means highly processed, low nutritional value, calorie dense food), drink
plenty of water, and take a boatload of supplements.
My thoughts: The traditional bodybuilder diet
I followed this diet for years using numerous variations. The high meal frequency didn’t
really bother me, but as I became busy with other projects, the high meal frequency
became inconvenient. I decided to do some research on meal frequency. I could not find
any evidence that eating 5-6 times was more beneficial than eating 3 times. What a
relief. Many years ago I advised my clients to eat 5-6 times per day. Currently I suggest
that my clients eat anywhere from 3-5 times per day, whatever is convenient. Eating
clean is overemphasized with this diet. You don’t have to eat clean all the time to lose
weight. An occasional treat can provide you with a big psychological boost and in some
cases increase the chances that you will stick to the eating plan. For some people the
occasional treat must be approached with caution as this can lead to a binge. The
Traditional Bodybuilder Diet places too much emphasis on supplementation. The type
and quantity of supplements used depends on the individual. If you follow the
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recommendations of this diet you spend hundreds of dollars per month on supplements.
Those who promote the Traditional Bodybuilder Diet usually comment on how they got
lean or big when following the diet. This happened because of calorie manipulation not
because of the diet’s magic metabolic effects.
Body for Life
Bill Phillips, a former amateur bodybuilder and the founder of EAS supplements and
Muscle Media magazine, created Body for Life (24). Phillips suggests a 12-week
program to “build your best body ever”. The program incorporates intense training and a
diet similar to the Traditional Bodybuilder Diet.
My thoughts: Body for Life
The diet is nutritious and emphasizes a sensible exercise program. It has worked well for
many people and has motivated them to make positive changes in their lives. However, I
think supplements are overemphasized and insulin’s role in obesity is over emphasized.
Insulin’s role in obesity is often misunderstood (refer to Atkin’s New Diet Revolution) as I
mentioned earlier. How many bodybuilding gurus do you think are aware of the effects
that insulin has on the central nervous system? It actually leads to decreased food intake.
How many can actually explain insulin’s role in comprehensive metabolism? To reiterate
insulin does not cause obesity. This will be discussed in detail later in the book.
Dr. Phil’s Ultimate Weight Solution
Phillip McGraw, PhD, popularly known as Dr. Phil, is the author of The Ultimate Weight
Solution: The 7 Keys to Weight Loss Freedom.
The seven keys of Dr. Phil’s diet plan are:
1) Correct thinking: Understanding what you think about
yourself and your weight
2) Healing feelings: Your emotional state is tied to food
3) A no-fail environment: What and who is at your dining
table influences your eating habits
4) Mastery over food and impulse eating: Know what your
food triggers are
5) High response cost, high yield nutrition: No junk food
6) Intentional exercise: Reasonable physical activity
7) Your circle of support: Surrounding yourself with people
who care about you
In the book, there is a detailed chapter dedicated to each of the keys mentioned above.
Dr. Phil guarantees permanent weight loss and a healthier lifestyle by instituting the
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appropriate changes.
My thoughts: Dr. Phil’s Ultimate Weight Solution
The book has some good ideas related to behavior modification and its effect on eating
habits, and it promotes long-term changes in eating behaviors. Dr. Phil promotes a line of
supplements by CSA Nutraceuticals. Promotion of a specific product line automatically
creates a conflict of interest. And this type of promotion leads to questioning of Dr.
Phil’s objectivity. Dr. Phil makes some nutritional claims related to body type that are
not supported by science. If you need help with the psychological side of dieting, this diet
may be for you. If you are looking for unbiased, valid, scientific information, this diet is
not for you.
Anabolic Burst Cycling of Diet and Exercise (ABCDE)
Anabolic burst cycling of diet and exercise (ABCDE) is a bodybuilding nutrition theory
developed by Torbjorn Akerfeldt. The key concept with this diet is alternating between
phases of overfeeding and underfeeding. You overfeed the body for two weeks and then
diet for two weeks. During the overfeeding phase, a calorie intake equating to twelve
times your body weight plus 1500 calories is recommended. If you’re not gaining
weight, add more calories. During the underfeeding phase, a caloric intake of eight times
your body weight is recommended. The exercise protocol is alternated with different
prescriptions for each phase. Heavy, intense weight training is performed with no aerobic
exercise during the overfeeding phase. During the underfeeding phase aerobic exercise in
the fasted state with weight training three times per week (three sets 8–12 reps) is
suggested. Akerfeldt recommends supplementing with creatine, HMB, glutamine,
vitamin C, and chromium.
My thoughts: ABCDE
Due to popular demand and numerous questions I have received, I included the ABCDE
diet in this book. Since this diet was first introduced, a wide array of variations has been
introduced. I first discovered this diet in the late 1990s when I read Bill Phillips’ Sports
Supplement Review (24). Phillips did an extensive interview in the book with the diet’s
founder, Torbjorn Akerfeldt. I think that interview introduced many people to the
ABCDE diet.
If you monitor your weight closely and regulate your calories, this can be a good diet for
body composition. The problem is most of the people I have seen use this diet structure it
very loosely and don’t really manipulate their calories the way the diet suggests. They eat
too much during the overfeeding phase and cut the underfeeding phase short. The net
effect is a huge increase in fat gain. Through trial and error I have came up with a
modified version that has proven successful for myself and a few of my clients.
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Modified ABCDE general guidelines
In the overfeeding phase, consume 18 calories per pound of body weight. In the
underfeeding phase, consume 8–10 calories per pound of body weight.
Both the overfeeding phase and the underfeeding phase should last 4–10 days. The
overfeeding phase and the underfeeding phase have too many variations to list.
Supplement with fish oils, multivitamin minerals, protein powder, fiber supplements (if
needed), and yohimbe supplement (if needed).
I have found that most general fitness enthusiasts find it easier to make the transition to
the underfeeding phase after a short overfeeding phase. With competitive bodybuilders,
it doesn’t seem to matter whether the overfeeding phase is short or long. Generally
speaking they do not have a problem returning to the underfeeding phase. The
supplement suggestions made by Akerfeld are excessive and probably had more to do
with boosting EAS supplement sales than scientific findings.
Weight Watchers
Weight Watchers is a moderate fat, balanced nutrient reduction diet. Weight Watchers
says (25) “Weight Watchers developed the "four pillars of healthy weight loss" based on
years of scientific research and analysis. And our 45 years of experience helping people
lose weight has taught us that each element is equally important. “ Weight Watchers offers
workout programs, meal plans, pre-packaged foods, free recipes, exercise video demos
and a free weekly email newsletter. Weight Watchers provides a wide variety of food
choices to the consumer, to allow adequate nutrition, and slow but steady weight loss.
Weight Watchers advocates adhere to the idea that weight loss occurs when the body
burns more calories than it takes in- negative energy balance. Calories are generally
reduced 500-1000 below maintenance levels, but a minimum level of daily calories are
also recommended. The program suggests moderate levels of exercise.
My thoughts: Weight Watchers
Freedman et. al. (3) found that moderate-fat, balanced nutrient reduction diets reduce
LDL-cholesterol (a.k.a bad cholesterol), normalize plasma triglycerides, and normalize
the ratio of HDL/TC (a.k.a. good cholesterol/total cholesterol).
The program suggests sensible eating and exercise patterns, and is relatively easy to
follow. The variety offered by Weight Watchers is appealing to most consumers. The
moderate approach taken by Weight Watchers has proven successful for over four
decades. I have known people that struggled with other diets, but found their calling
when they discovered Weight Watchers. For the majority of consumers Weight
Watchers is a good choice. But Weight Watchers is not the best choice if you are looking
for rapid weight loss and a specific eating plan.
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Jenny Craig
Jenny Craig is a moderate fat, balanced nutrient reduction diet. Jenny Craig addresses
Food, Body and Mind, areas critical to weight loss, accoridng to Jenny Craig. “Jenny
Craig is more than just a diet. Our unique approach will help you achieve your weight
loss goals - and you'll learn to make healthy lifestyle changes so you can keep the weight
off.” (26). Jenny Craig offers prepackaged meals, diet plans & menus, personal
consultations, personalized activity plan, and e-tools including progress tracker, journal,
and menu planner.
My thoughts: Jenny Craig
Jenny Craig is very similar to Weight Watchers. The program emphasizes food variety,
slow weight loss, a personal consultant and moderate activity. It is great for individuals
who prefer moderation. And it provides users with balanced nutrition. Jenny Craig is not
suitable for people that prefer rapid weight loss and specific eating plans.
The Fat Burning Diet
Jay Robb created the Fat Burning Diet (31). It has had a huge influence on how many
bodybuilders approach nutrition. The eating plan involves super clean eating, frequent
feedings, and one free meal per week that is 60 minutes in duration. Robb promotes the
consumption of fats, proteins, and carbohydrates at each meal. Carbohydrates are limited
to control the release of insulin into the bloodstream. According to Robb, the diet is so
easy anyone can follow it. Menus are provided for vegetarians, bodybuilders, endurance
athletes, diabetics, and hypoglycemics. In addition Robb provides fat loss tips, food
charts and basic biochemistry information.
My thoughts: The Fat Burning Diet
I like the comprehensive food charts in the book. If you follow the diets guidelines you
will create a calorie deficit and lose weight. But the book also has some major pitfalls
including the overemphasis on meal frequency- suggests meals every 2-3 hours; it
misrepresents insulin & glucagon and overemphasizes the magic macronutrient
percentage. The book offers no scientific references or explanations for the many of the
suggestions. When Robb attempts to explain the science behind his statements, he is
incorrect most of the time. I think the book would have been better if Robb didn’t dabble
into the scientific jargon. If you are interested in the scientific aspect of nutrition and
finding the mechanisms responsible for fat loss, this book is not for you. If you have no
interest in the science of nutrition and are simply interested in following a detailed plan
that will result in fat loss, you might enjoy this book. As I mentioned above, the foods
suggested are highly nutritious, and the food chart is a good reference.
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Natural Hormonal Enhancement
Rob Faigin created Natural Hormonal Enhancement (32). There are two versions of the
Natural Hormonal Enhancement eating plan—the general version and the bodybuilders’
version. The general eating plan is recommended for overweight people, health
enthusiasts, and athletes with a primary goal of minimizing body fat (higher priority than
maximizing muscle mass). The physique goal of the general plan is to maximize fat loss
while minimizing or enhancing muscle mass. The bodybuilders’ version is recommended
for bodybuilders/healthy athletes who are primarily interested in building as much lean
mass as possible. Faigin says that the shift from sugar burning to fat burning is achieved
during the first seven days of the eating plan. During the first seven days, focus on eating
meat, cheese, eggs, cottage cheese, and as much fat as you want. Faigin says that fat will
facilitate the metabolic shift to fat burning and will reduce cravings. The key factor in the
first seven days is limiting your carbs to fewer than 20 grams per day.
After you have made the metabolic shift, you will begin macronutrient cycling. Fats stay
constant while protein and carbohydrates are inversely cycled. Protein intake is high
while carbohydrate intake is low and vice versa. The period of carbohydrate restriction is
referred to as the down cycle. The meals in the down cycle are called standard fat burning
meals. The carbohydrate up-cycle consists of the carb-loading meals. The diet suggests
specific types of foods and a high carbohydrate pig-out meal. During a carb-loading
meal, there is no prescribed carbohydrate limit, but there is a limit for protein and fat at
these meals (20 grams each). Women should aim for a minimum of 40 grams of active
carbohydrates (active carbohydrate= total carbohydrate - dietary fiber) in this meal, and
men should consume a minimum of 60 grams of active carbohydrates.
My thoughts: Natural Hormonal Enhancement
If you follow the diet you will create a calorie deficit and lose weight. The diet is
relatively easy to follow if you don’t mind low carbs. If you don’t do well with low
carbs, avoid the diet.
Faigin attempts to give scientific explanations for his diet although he fails in most cases.
For example he says, “Dietary fat is not only helpful but is necessary for shedding body
fat and improving your body composition.” This statement is incorrect. You don’t have
to eat fat to lose bodyfat. Fat burning is determined indirectly by alcohol and
carbohydrate consumption. The consumption of alcohol will almost completely inhibit
the body’s ability to burn fat for fuel while carbohydrate intake also decreases fat
burning. The greatest rates of fat burning will occur when carbohydrate and alcohol
consumption are limited. An example of another explanation gone bad “Calorie counting
fluids have no place in the diet of someone striving for optimal fitness and health.” In
other words if your drinks contain calories you can’t obtain optimal fitness levels. Wow!
I would love to see evidence to support that statement.
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The Velocity Diet
Chris Shugart, T-Nation writer, created the Velocity Diet. The diet’s key points include:
• Low calorie consumption
• High protein consumption (at least one gram of protein
per pound of body weight per day)
• Low carbohydrate consumption (never go over 100 carbs
per day; more on weight training days, less on non-weight
training days)
• Adequate fiber including milled flax seeds, maybe some
guar gum, or additional supplemental fiber thrown in if
needed
• Solid meal once per week (meal includes oatmeal and
berries)
• Tons of supplements made by Biotest
• A blend of healthy fats including milled flax seeds and
fish oil capsules
My thoughts: The Velocity Diet
This is another version of a high protein, low carb ketogenic diet. The huge reliance on
supplements (diet suggests even more than the traditional bodybuilder diet) and minimal
consumption of solid foods separates this diet from most other low carb diets. If you
follow this low calorie diet, you can expect a big weight loss. If you decide to try this
diet, there’s no reason why you should exclusively use Biotest supplements. Other brands
of supplements will work just fine.
Shangri-La Diet
Seth Roberts, an associate professor of psychology at the University of California at
Berkeley, created the Shangri-La Diet .He is known for promoting self-experimentation
to generate hypotheses and testing the hypotheses generated. In other words, he uses
himself as a human guinea pig. Roberts developed the Shangri-La diet using this
technique. Shangri-La is a fictional place described in the 1933 novel Lost Horizon by
British author James Hilton. It has become synonymous with any earthly paradise,
particularly a mythical Himalayan utopia, or a permanently happy land isolated from the
outside world (33).
Roberts sums up the Shangri-La Diet “It’s a diet where you drink either flavorless oil or
sugar water between meals. And it’s really that simple. I came up with it through a long
process of reading the scientific literature about weight control as well as selfexperimentation and, trying out different diets. They meshed together because I came up
with some interesting things by self-experimentation, and then I came up with a theory
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that explained those interesting things in a way that conventional ideas did not. And the
final step was that I got lucky. Something unusual happened. And it led me to the
discovery that sugar water between meals was a very potent way of losing weight. That’s
not something that conventional ideas about weight loss encompass. Of course, many
mothers have understood the idea that if children eat sweets they will spoil their appetite”
(34). Roberts believes consuming flavorless oil or sugar water decreases appetite, which
leads to eating less calories. He says he generally eats between 1000-1500 calories per
day, and gets most of his calories from fruits and vegetables, and some from meat and
whole grains.
My thoughts: Shangri-La Diet
If drinking flavorless oil and sugar water significantly decreases your appetite to a point
that you only consume 1000-1500 calories you will probably drop weight. There are
very few people that would not lose weight consuming that amount of calories. I would
suspect the appetite suppressing effects of flavorless oil and sugar water would vary
depending on the individual. I doubt if many people will stick to this diet long term.
Maple Syrup Diet
The maple syrup diet, also known as the lemonade diet or the master cleanse, has been
around since the 1970s. The diet was originally popularized in a book titled The Master
Cleanser by Stanley Burroughs (35). The diet claims to be a way to cleanse the body of
toxins and remove cravings associated with junk food, drugs, alcohol, tobacco, tea, coffee
and various cola drinks. The diet involves drinking only lemonade made from fresh
lemon juice, purified water, maple syrup, and cayenne pepper. No solid food is eaten. It
is recommended that diet be followed for a minimum of 10 days but some people stay on
the cleanse for up to 45 days. In recent years the diet has regained popularity thanks to
singer/actress, Beyonce Knowles, who used the diet to lose pounds quickly for her role in
the movie Dreamgirls and the 2004 publication of Peter Glickman’s Lose Weight, Have
More Energy and Be Happier in Ten Days (36).
My thoughts: Maple Syrup Diet
The Maple Syrup Diet is a modified fast that allows you to drop weight quickly. If you
can stick to this ultra low calorie diet, most other diets should be a breeze. Very few
people will stick with this eating plan. The diet is nutrient deficient and isn’t for people
concerned with athletic performance or a high level of cognitive functioning.
No S Diet
The “No S diet” was created by Reinhard Engels, who took great pains to note that he is
not a health professional of any kind and should not be considered responsible for any
negative outcomes by anyone who might take his diet to heart and follow it religiously.
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The basics of the diet are:
• No snacks: They’re mostly composed of fats and/or
sugars—a no brainer.
• No sweets: Actually, you’re allowed to dive off the
wagon on weekends and holidays, but even so, there’s no
more concentrated form of calories or more efficient way
to limit them.
• No seconds: One plate load per meal, that’s it. Because
come on, look in the mirror…you don’t need it.
• The “S days” exception: You can abandon the diet on
Saturdays, Sundays, and Special Days (major holidays,
birthdays, weddings, making parole, etc.).
My thoughts: No S Diet
Engels has some fairly good non-complicated suggestions. Will following these
guidelines lead to weight loss? Some people will lose weight while others will not.
Beware of the “S” days. If you have a huge appetite and are a binge eater try to practice
at least some restraint on these days.
The 5 Factor Diet
Harley Pasternak is the creator of the 5 Factor Diet. He holds a masters of science in
exercise physiology and nutritional sciences from the University of Toronto. Pasternak
has trained a number of celebrities and has appeared on numerous talk shows.
Pasternak originally created the diet to meet the specific needs of celebrities. He was
challenged to create short workouts for actors that he was training during their short
breaks on movie sets. He also needed to create healthy meals within a short
timeframe; using simple ingredients that could fit in the mini fridge on a set (37).
Diet Guidelines
• Five-week plan: This plan is designed to give you results
in five weeks
• Five meals a day
• Five ingredient meals: Recipes that use only five ingredients and take only five minutes
to prepare.
• Twenty-five minute workouts
• Five cheat days in five weeks: Pasternak says taking a diet break one day a week can
empower you.
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My thoughts: The 5 Factor Diet
Numerous celebrities have endorsed the 5 Factor Diet and that almost guarantees high
sales. The diet promotes a sensible exercise program. The diet plan is a little impractical.
Pasternak claims that eating five meals per day will enhance weight loss and decrease
hunger. Evidence does not support these claims. Why five ingredients and five minutes?
Sounds complicated for a diet that was designed with convenience in mind.
The Best Life Diet
Bob Greene is the creator of The Best Life Diet. Greene is best known as Oprah
Winfrey’s fitness and nutrition coach. He also co-authored a book with Oprah in 1996
titled Make the Connection: Ten Steps To A Better Body—And A Better Life.
The Best Life Diet offers a three-phase program geared toward helping dieters gradually
eat “healthier” and increase physical activity (38). Greene doesn’t like to refer to his
program as a diet. Instead, he considers it “a way of life.” He feels that the word “diet”
scares people.
My thoughts: The Best Life Diet
The website’s homepage features a forward by Oprah Winfrey. If Oprah writes a forward
for any product, you can bet on it being a bestseller. Greene’s program is based around
exercise, balanced nutrition eating regimens, and long-term changes in lifestyle. This
diet appeals well to the masses, and if used correctly, will result in moderate weight
changes.
The Sonoma Diet
Dr. Connie Guttersen created The Sonoma Diet. It is based on the Mediterranean Diet
and gets its name from Sonoma County, California, a place the author refers to as “a
paradise of healthy eating and active lifestyles.” According to Gutterson, this diet is
about celebration, not deprivation (39). She goes on to say, “With the Sonoma diet, you
don’t lose weight by avoiding foods. Instead, you lose weight by enjoying satisfying
amounts of some of the best foods on the planet.” Guttersen doesn’t like the word “diet
food.” She prefers wholesome, fresh, and delicious every day foods that are easy to find
and easy to prepare.
The Sonoma diet is divided into three different waves. In the first wave (the first ten
days), you learn how to change eating habits. In the second wave, weight changes
will come slower but occur at a steady pace. You stay in the second wave until you reach
your target weight. Phase three is the maintenance phase of the diet. The website offers a
wine list and a cookbook in addition to the diet book.
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My thoughts: The Sonoma Diet
The diet promotes balanced nutrition, and users can choose from a wide range of foods. It
is basically a modified Mediterranean type diet. The meal preparation times are
relatively long, making the diet inconvenient for busy people.
Skinny Bitch
Rory Freedman and Kim Barnouin created Skinny Bitch. Rory Freedman, is a former
agent for Ford Models, Kim Barnouin is a former model that holds a Masters of Science
degree in Holistic Nutrition (40). Skinny Bitch is an international bestseller and a #1
New York Times bestseller. From Skinny Bitch website “If you can't take one more day
of self-loathing, you're ready to hear the truth: You cannot keep shoveling the same crap
into your mouth every day and expect to lose weight.”
Diet Guidelines (41)
Ban all sugar and artificial sweeteners. According to the authors, consuming artificial
sweeteners makes you crave sweets, while the real thing makes you fat. When you crave
sweets eat fruit.
Enjoy brown rice, whole grains and whole-wheat pasta but avoid white flour products
Become a vegetarian. Meats are banned
Use soy products instead of dairy, no dairy permitted
Nuts, water, green tea, organic red wine, and tofu are fine
My thoughts: Skinny Bitch
Skinny Bitch is based on nonsensical, non-scientific, irrational ideas and may cause
nutrient deficiencies. Some of the nonsense includes:
Banning of sugars. My first question is what type of sugar? There is more than one type
of sugar; sugars include glucose, sucrose, fructose, galactose, maltose, lactose and a few
others. They are probably referring to sucrose, often referred to as table sugar. To avoid
sugar Skinny Bitch recommends eating fruit. Wait a minute, fruit contains sucrose, but
isn’t natural sugar better than synthetic? Natural is always better is a common
misperception. You may be surprised when I tell you the World’s Most Dangerous
Toxins are all natural and “synthetic chemicals are no more likely to be toxic than natural
ones” (42). “Surwit reported a reduction in TG (triglyceride) levels even after
overweight women were fed a high sucrose but reduced calorie diet (1553 kcal/day) for
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12 weeks, indicating that high sucrose is not a problem in the presence of a low fat, low
calorie diet.” (3).
Meats are banned. Skinny Bitch suggests that eating meat makes you fat. I wonder how
the authors explain the results of thousands who have lost weight eating almost nothing
but meat, or the shredded bodybuilder who eats two or more pounds of meat per day.
How do they explain the scientific research studies that indicate drastic weight loss while
following high fat high protein diets, containing mostly meats (2,3)?
Despite the books poor contents it has catapulted to an International Best Seller. Which
is not surprising considering the book’s fancy rhetoric and targeted audience. The
authors shock methods and in your face attitude has proven a successful marketing
strategy. If you like books with sometimes catchy phrases, and high-octane attitude give
it a read. If you are looking for a book about nutrition look elsewhere.
Bodyopus
The late Dan Duchaine created this diet. Bodyopus is a seven-day cyclic regimen that
incorporates five days of low calorie and very low carbohydrate intake coupled with two
days of high carbohydrate and moderately high calories.
The following is an excerpt from BodyOpus by Dan Duchaine (43).
“Sunday: Begins at 6:00 pm. Eliminate all carbohydrate foods.
Monday: Today’s menu consists of no carbohydrates, moderate
protein, and high fat. This is a weightlifting workout day.”
My comment: Dan’s terminology is incorrect here because he
meant weight training. Weightlifting refers to the clean and jerk
and snatch.
“Tuesday: Nutritionally, Tuesday is exactly the same as Monday.
Finish the other half of the body during the weight workout.
Wednesday: Nutritionally, Wednesday is a repetition of Monday and Tuesday. This is a
non-weight training day, but any reasonable amount of aerobics is fine.
Thursday: Thursday is another boring day with the same diet as Monday.
Friday: This is the pain/pleasure day. In the morning, you will still follow the nocarbohydrate regimen. By mid- afternoon, you can eat 100 to 200 calories of
carbohydrates, just enough to raise the blood sugar out of ketosis. In late afternoon or
early evening, do the grand depletion workout, and the high carbohydrate,
supercompensation feedings begin.
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Saturday: Continue glycogen loading. Don’t workout at all.
Sunday: Continue glycogen loading. The last carbohydrate meal is between 4:00 pm and
6:00 pm. Eliminate carbohydrates from 6:00 pm on. Again, don’t work out today.”
Basics of Workout
“Monday: Abs, chest, shoulders, traps, triceps
Tuesday: Back, biceps, legs, calves
Friday: Whole body in one workout
The carb load stage (referred to as the recomposition period) of the diet consists of two
stages. Each stage consists of substages of four meals each. You eat every two hours,
even when you would normally be sleeping. The types of carbs consumed in stage one
(initial 24 hours) are glucose, glucose polymers, and starches. The types of carbs
consumed in stage two (25 to 48 hours) are mixed but are primarily starches.”
My thoughts: Bodyopus
I have never tried the diet. I don’t like the idea of getting up throughout the night to eat or
the strict recommendations regarding specific types of carbs. I have conducted numerous
quasi-experiments with myself and other trainees, and I have seen minimal to no
difference in appearance, when comparing results of diets that vary in carb type
(assuming the same amount of carbs and equal caloric intakes).
I know one person who followed the diet exactly the way Duchaine recommends. He
looked good, but he still lost the show and didn’t look any better than he did at previous
shows. Since then, I have seen him look much better using other diet regimens. I think
there are very few people who will actually follow this diet.
Intermittent fasting
The benefits of intermittent fasting may include increased insulin sensitivity, enhanced
blood glucose clearance, improved blood lipid profile, increased performance,
improvements in body composition, and improved convenience. What is intermittent
fasting? Many types of intermittent fasting exist. For example, during Ramadan, Muslims
fast through the daylight hours for a month. The duration of restricted food and beverage
intake is approximately 12 hours per day. Many physiological and psychological changes
are observed during Ramadan.
In a study conducted by Aksungar and colleagues (44) serum total cholesterol,
triglycerides, high-density lipoprotein (HDL), lowdensity lipoprotein (LDL), prothrombin
time, activated partial thromboplastin time (aPTT), plasma fibrinogen, D-dimer, and
25
homocysteine levels were measured in 24 healthy, fasting volunteers (12 females, 12
males) aged 21–35 years. Venous blood samples were taken one week before Ramadan,
on the 21st day of Ramadan, and 20 days after Ramadan. The researchers concluded that
intermittent fasting led to some beneficial changes in serum HDL, plasma homocysteine
levels, and coagulation status.
A study by Halberg and colleagues (45) looked at intermittent fasting in eight healthy
young men. The men were subjected to intermittent fasting every second day for 20
hours for 15 days. Intermittent fasting increased insulin-mediated glucose uptake rates.
After the 20-hour fasting periods, plasma adiponectin was increased compared with the
basal levels before and after the intervention. The researchers suggested that the rise in
adiponectin was at least partially responsible for increases in insulin sensitivity.
Stote and colleagues (46) looked at three meals per days versus one meal per day at
maintenance calorie levels. The one meal per day group had increased total cholesterol,
LDL, and HDL; increased hunger; loss of fat mass; increased blood pressure; and
decreased cortisol. Past studies have shown decreased blood pressure and increased
cortisol levels when consuming one meal per day. The differences in blood pressure and
cortisol between the groups in this study were probably due to diurnal variations. Blood
measurements were taken in the morning with the three meals per day group and in the
late evening with the one meal per day group. With normal diurnal (daily) variations,
cortisol is higher in the morning and lower in the evening. With blood pressure, higher
levels are seen in the evening with lower levels occurring in the morning. I don’t know
why they took measurements at different times for the two groups.
Another popular type of intermittent fasting among athletes is the one promoted by
Martin Berkhan (also known as “Work”). Berkhan’s method is designed to promote lean
gains and fat loss. The following information regarding this method of fasting was
contributed by Berkhan:
Intermittent fasting: Guidelines for lean gains and fat loss
“Intermittent fasting involves a period of fasting followed by a period of feeding. Studies
on intermittent fasting and human subjects have shown positive effects on health
indicators, including insulin sensitivity. These studies often involve long periods of food
deprivation followed by a very large meal. One example is a 24-hour fast followed by
eating the daily calorie allotment in one meal. By doing this, the test subjects lost more
body fat and actually gained lean mass in comparison to a regular meal pattern. Keep in
mind that these individuals were not even lifting weights in the first place. This suggests
that the one meal a day eating pattern had positive effects on body composition, possibly
by impacting the hormones or gene expression. However, I feel strongly that such
extreme measures are not needed in order to reap the benefits of intermittent fasting for
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those wishing to improve their body composition.
The intermittent fasting protocol for lean gains and fat loss aims to take advantage of the
powerful fat burning properties of the fast and the nutrient partitioning effects of short
term overfeeding in order to reduce body fat and increase lean body mass. Therefore, I
have devised a system, through trial and error, which involves a short fast in combination
with weightlifting and overfeeding in order to achieve lean muscular gains and fat loss.
I have significantly improved my body composition with this seemingly “controversial”
way of meal patterning, and several others have had the same success. Those who convert
from a typical high meal frequency eating regime to the intermittent fasting protocol
seldom go back to their old habits of obsessively eating every second hour yet never
really feeling satisfied. I will briefly describe some guidelines that I use in order to put
this diet in a contextual framework.
The intermittent fasting protocol consists of two phases—the fasting period and the
overfeeding period. The basic idea behind this protocol is to provide nutrients at a time
when they will be used for recovery and repair, which is the post-workout window. In
order to receive the benefits of nutrient partitioning, the protocol consists of a fasting
period lasting 16 hours. This means you initiate your first meal 16 hours before eating
your last meal on the night before (which is easily done by skipping breakfast and lunch).
Thus, ideally, all eating is done within an 8 +-1 hour timeframe. Most do well with three
meals, and some may even prefer two or four. This may seem daunting to some who
assume that hunger will be an issue, but this is anecdotally not the case. The fast has
strong appetite suppressant properties, which is partly explained by an increased
catecholamine output during the fast. Contrary to popular belief, there is no proteolysis
during this period. You do not need to worry that you will be "burning" muscle tissue
during the fast.
The fasting aspect of the diet has several positive effects on lipolysis, partly mediated by
the catecholamines and growth hormone release during the fast. Besides acting as an
appetite suppressant, the catecholamines provide a stimulant effect. You will most likely
feel like you have more energy and focus than usual. (In this state, many other stimulants,
like caffeine, have a more potent effect in comparison to being consumed on a full
stomach.)
After fasting for 16 hours, one breaks the fast with a meal whose macronutrient profile
differs depending on whether or not it’s a workout day or a rest day. On workout days,
one breaks the fast with a moderately-sized, pre-workout meal that provides adequate
carbohydrates and protein. After the workout, you will consume the largest meal of the
day once your calorie quota for the day is filled (this quota is your maintenance intake
plus a certain percentage depending on your goals). Carbohydrates are favourable to
consume in this meal. You may split meals if you so choose, but you should keep the
eating window at eight hours, including the pre-workout meal. My day may look like this
for example:
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4:00 pm: Pre-workout meal
5:00–6:00 pm: Workout
7:00–12:00 pm: Post-workout meal and the rest of calorie
requirements for this day
This is the overfeeding period of the intermittent fasting. After the last meal, the fast
starts again in order to initiate the first meal at 4:00 pm the next day (these hours will be
dependent on your own schedule, and the times used here are merely for illustrative
purposes). In order to have a steady supply of amino acids in your blood during the fast, I
suggest that your last meal consist of whole foods and slow digesting proteins (e.g. meat
or cottage cheese).
On rest days, the calorie intake will differ from your workout day. Depending on your
goals, one may tailor the calories to fat loss, weight gain, or improved body
composition.”
For more information on intermittent fasting visit Berkhan’s site http://leangains.com/
My thoughts: Intermittent fasting
My method is a little different than Berkhan’s. I generally fast 15–16 hours after having
my first meal- consumed post-workout. My first workout of the day is performed on an
empty stomach. My training sessions might involve weight-training, plyos, Thai boxing,
submission grappling, agility training, or other physical activities. Regardless of the type
of training, I seem to function well on an empty stomach.
Individual responses vary when using intermittent fasting. The best way to figure out
whether or not it works for you is to try it. I don’t suggest intermittent fasting for those
with glucose metabolism problems, insulin problems, or trigger food issues (or anyone
with serious psychological food control issues such as severe binge eaters).
There are various ways to structure this type of eating regimen. Is it any better for body
composition than traditional linear eating? I doubt it. I think the key benefits with this
type of eating plan are that you’re able to eat a large amount of food in one sitting and it
may be more convenient.
Girth Control
Girth Control was written by Alan Aragon (1). Part one (foundations) of the book
includes the art and science of knowledge, research essentials, and dietary guideline
history. Part two (examining the elements) includes protein, carbohydrates, fat, diet
trials, paleo tribulations, and supplements. Part three (manipulating the elements)
discusses nutrient timing, exercise, and a few other topics. The book also includes a fad
diet review.
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My thoughts: Girth Control
This book is not your typical fad diet book. It is packed full of useful information and can
serve as a good reference for the general public or for those more interested in acquiring a
sound understanding of nutrition science. It’s not a quick fix book but a useful reference
that is based on Aragon’s practical experience and scientific research. I especially
enjoyed Part one (foundations). Part one provides readers basic knowledge on research
methodology, among other things. To accurately analyze research you have to
understand at least the basics of research methodology. After reading Aragon’s book you
will be armed with the knowledge to understand the basics.
Negative Calorie Diet
When following the negative calorie diet, dieters are advised to eat and drink food
products that are nutritious but have a negative calorie effect (2). A negative calorie
effect refers to foods that require more energy to digest than the energy contained in the
food. The foods recommended for this diet generally include various fruits and
vegetables.
My thoughts: Negative Calorie Diet
The main premise of this diet is not supported by science. Following this diet for
prolonged periods can result in nutrient deficiencies. If you follow this diet, you will
probably lose weight (due to large calorie deficit). If you are an active individual, stay
away from this diet most of the time.
The Ab’s Diet
David Zenczenko, editor-in-chief of Men’s Health Magazine, is the creator of the Ab’s
diet. If you follow this diet, Zenczenko guarantees that you’ll get a flat stomach, a great
physique in six weeks, and a lean and healthy physique for the rest of your life.
Statements from the website claim that almost overnight you can (47):
“Eat more to weigh less
Twelve amazing foods your body craves. They strip away fat like magic.
Turn fat into muscle
Build a rock hard body in six weeks.
Look and feel younger
Feel and look years or even decades younger.
Supercharge your sex life
The shocking truth about sex and food. Get fitter, stronger, and harder where it counts!
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Live pain free
This scientifically proven way to eat will stop back pain fast, strengthen the immune
system, and always keep you at your absolute peak.”
My thoughts: The Ab’s Diet
The Ab’s diet is a balanced diet that promotes frequent feedings, nothing new. Most of
the claims made by the author are not based on scientific evidence. Following the diet
will probably result in weight loss. Did I mention professional wrestler, the Rock,
endorses the diet?
The Maker’s Diet
Jordan Rubin is the author of The Maker’s Diet (48). Rubin earned the designation of
doctor of naturopathic medicine from Peoples University of the Americas, School of
Natural Medicine and most recently earned a doctorate degree in nutrition from the
Academy of Natural Therapies. He is the founder of Garden of Life, Inc.
According to Rubin, the 40-day health program is based on biblical and scientific
principles. It is divided into three, two-week phases, and the phases are promoted as easy
to follow and contain healthy and delicious foods. Once you have finished the 40-day
program, Rubin suggests that you enter into the Wellness for Life program, which is the
maintenance phase of the diet. He says that we need to follow dietary guidelines laid
down by God and also adhere to scientific principles, which are the three “I’s”—insulin,
infection, and inflammation. Rubin says that by attacking the three “I’s,” you will be able
to reverse aging, enhance your appearance, increase your energy, and reverse the process
of accelerated aging. The website offers educational tools, supplements, and personal
care products.
My thoughts: The Maker’s Diet
This is the first diet that I’ve seen use God as a dietary reference. I’m not sure how the
public will perceive that. Some will probably appreciate it while it will probably turn
others off. Rubin suggests long-term eating changes and balanced dieting, which are
good points. On the other hand, he jumps on the “insulin causes obesity” bandwagon,
which is incorrect.
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Key points on Dieting (3)
Generally, obesity-related conditions are significantly improved with modest weight loss5%-10%.
Calorie balance is the major determinant of weight loss.
Regardless of contents, diets that consistently reduce calorie intake (below maintenance)
result in weight loss.
Generally, Free-living, (unrestricted, uncontrolled) overweight individuals who consume
high fat low carb diets consume fewer calories than their maintenance level.
Overweight individuals consuming low fat and very low fat diets lose weight because
they consume fewer calories than their maintenance level.
In the short-term, high fat, low carb ketogenic diets cause a greater loss of body water
than body fat. In the long-term low carb reduced calorie diets result in significant fat
loss. Proteins are also lost. The amount of protein lost depends on numerous factors.
A properly planned moderate fat, balanced, nutrient reduction diet is nutritionally
adequate.
Generally, as body weight decreases, so does blood insulin, leptin, blood pressure, and
plasma TG levels.
Many factors influence appetite, hunger and subsequent food intake. Factors to be
considered include: macronutrient content, neurochemical factors, hormonal signals,
gastric signals, hedonistic qualities of food, genetic, environmental, and emotional
factors.
Various gut hormones influence body weight regulation. These hormones include:
insulin, leptin, peptide yy, ghrelin, pancreatic polypeptide, glucagon-like peptide 1,
oxymtomodulin, and cholecystokinin.
When considering dietary compliance it is important to consider psychological issues
(e.g. group support, frequency of dietary counseling, and coping with emotional eating)
A standard ketogenic diet is a diet that contains less than 100 carbohydrates per day.
Protein and fat levels vary. Under normal conditions, ketone bodies (acetoacetate, betahydroxybutyrate, acetone) are present in the bloodstream in small amounts,
approximately 0.1 mmol/dl. Ketosis is defined clinically as a ketone blood concentration
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above 0.2 mmol/dl.
During the early stages of a mixed diet, weight loss is primarily due to body fat loss.
Some low carb diets are low in vitamin E, vitamin A, thiamin, vitamin B6, folate,
calcium, magnesium, iron, potassium, and dietary fiber.
Many metabolic effects (decreased blood pressure, decreased LDL, decreased
triglycerides etc.) seen with low carb diets may be the consequence of weight loss rather
than diet composition.
Some studies suggest insulin has an indirect role in body weight regulation through the
stimulation of leptin. Leptin acts centrally to increase energy expenditure and reduce
energy intake.
Is a low fat ad lib diet or a low calorie diet better for weight loss? It is erroneous to say
one is better than the other. Weight loss generally occurs with both.
Historically, very low fat diets were not promoted as weight loss diets but rather diets to
prevent or reverse heart disease.
Poorly planned vegetarian diets are often low in vitamin E, B12, zinc, calcium, essential
fatty acids, essential amino acids, iron and phosphorus.
Low fat, high carb diets often lower LDL and HDL cholesterol.
Generally, studies have found protein has the highest satiety value followed by
carbohydrate then fat.
Very low fats are generally high in fiber (35-40 grams per 1000 kcal)
Study participants typically under report energy intake, and overestimate physical
activity.
Any diet that results in a calorie deficit for prolonged periods of time results in weight
loss.
The best diet is the diet that you will follow for prolonged periods of time. Most of the
different diets lead to weight loss, physique enhancement, and healthier bodies. In other
words, many roads lead to the same place. If you can’t stick to the diet though, it won’t
be successful. The psychological aspect of dieting is often overlooked, but it is very
important in determining success. Pick a diet that you can stick with. If you hate all of the
foods included in the diet and you’re really dreading beginning the diet, you should
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probably chose a different one.
Quality Diets: Key Factors
Calorie intake (matters whether you’re consciously
counting or not)
Consumption of a sufficient quantity of essential nutrients
Consideration of individual likes and dislikes
Consideration of metabolic abnormalities
Occasional breaks from the diet
Recognizing that you don’t have to stick to the program
100% of the time to see the benefits
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Chapter 2, Frequently Asked Questions
FAQs
What is the “EZ method” for determining calories?
The “EZ method” is a quick method to roughly estimate your calorie requirements.
Maintenance calorie level: 13–17 calories/pound/day
Weight loss calorie level: 8–12 calories/pound/day
Weight gain calorie level: 18–22 calories/pound/day
I’ve never seen anyone who required much less than eight calories per lb/per day to lose
weight. These numbers are estimates, but they seem to work well for most people. Of
course, there are individuals who require less or more calories to achieve the desired
results.
How long can someone survive without food?
It depends (49). An obese subject studied by Stuart and Fleming (1973) successfully
fasted for 382 days. He entered the Guinness Book of World Records for the longest
“total” fast (United Nations University). Other authors have reported successful fasts in
obese subjects of 100-300 days. In general, survival time in lean subjects is less than 80
days. Newspaper reports indicate that in 1981 a Northern Ireland Fester died of
starvation in 45 days. The decreased survival time was probably due to a previous
gunshot wound to the hip. The body’s attempt to fight off illness increases calorie
expenditure, thus speeding up the starvation process.
Individual responses to starvation vary. Much of what we know about starvation comes
from studies on obese subjects. Some of this information cannot be appropriately applied
to lean individuals. Starvation-induced death is generally caused by a massive loss of
bodily proteins. These losses cause decreases in vital organ size, and function.
Micronutrient deficiencies can also contribute to the critical effects of starvation that
ultimately result in death.
Do you plan on releasing a revised edition of the XDL Diet?
Currently, I do not have plans to revise. However, my mind may change. Since writing
XDL my thoughts have changed on various nutrition topics. Revising the book would
require changing about 70% of the contents.
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What are normal blood glucose levels?
Generally, after an overnight fast levels range between 70 mg/dL and 100 mg/dL. During
the day levels are generally in the range of 80 mg/dL and 120 mg/dL.
What is the difference between dispensable and indispensable amino acids?
Amino acids are generally categorized as dispensable (nonessential) or indispensable
(essential). Dispensable amino acids can be synthesized in the body from metabolic
intermediates and other amino acids. Indispensable amino acids cannot be made in
sufficient quantities by the body to support normal protein synthesis, so they must be
obtained from the diet. Under some conditions, nonessential amino acids become
conditionally essential amino acids. For example, histidine is often indicated as essential
for infants. Arginine is considered essential in times of surgery or trauma, and glutamine
is conditionally essential when stressed and sick. Below is a chart listing dispensable and
indispensable amino acids.
Dispensable
Alanine
Arginine
Asparagine
Aspartate
Cysteine
Glutamate
Glutamine
Glycine
Histidine
Proline
Serine
Tyrosine
Indispensable
Leucine
Lysine
Isoleucine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Why are dietary vitamins and minerals important?
Vitamins and minerals serve thousands of functions in the body and are important for
general health and function. They are found in varying amounts in different foods.
Phytonutrients, a class of nutrients, are found in vegetables and are currently thought to
provide many health benefits. Several antioxidants have been identified in various
amounts in different fruits and vegetables.
Vitamins can be classified as water soluble (i.e. folic acid, cobalamin, ascorbic acid,
pyridoxine, which also includes pyridoxal and pyridoxamine, all derivatives of pyridine,
thiamine, niacin, riboflavin, biotin, and antithetic acid) or fat soluble (A, D, E, and K).
Many of the water-soluble vitamins are precursors of coenzymes. In contrast to the
water-soluble vitamins, only one fat-soluble vitamin (vitamin K) has a coenzyme
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function. These vitamins are released, absorbed, and transported with the fat of the diet.
They are not readily excreted in the urine, and significant quantities are stored in the liver
and adipose tissue.
Minerals comprise any of several of the basic elements, including metals. In the body,
approximately twenty (or slightly more) minerals are required for biochemical life
functions. They include calcium, phosphorous, potassium, sulfur, sodium, chlorine,
magnesium, silicon, iron, fluorine, zinc, strontium, copper, vanadium, selenium,
manganese, iodine, nickel, molybdenum, cobalt, chromium, and boron.
What are electrolytes?
An electrolyte is a material that dissolves in water to make a solution that conducts an
electric current. Cationic (positively charged ion) electrolytes include sodium, calcium,
potassium, and magnesium. Anionic (negatively charged ion) electrolytes include
chloride, bicarbonate, phosphate, and sulfate. A proper balance of electrolytes is
important in the body because they affect water balance, the blood pH, muscle actions,
and other important processes.
What are anti-oxidants?
An antioxidant is any molecule that slows down or prevents oxidation reactions.
Originally, oxidation reactions were defined as chemical reactions with oxygen. More
recently, oxidation reactions have been described as reactions where an atom or molecule
losses an electron. Oxidation is a natural part of life. Excessively high or low
antioxidant levels are detrimental to health.
Is aspartame safe?
The FDA says aspartame is, “one of the most thoroughly tested and studied food
additives the agency has ever approved.” Furthermore “the more than 100 toxicological
and clinical studies it has reviewed confirm that aspartame is safe for the general
population” (50). The weight of existing scientific evidence indicates that aspartame is
safe at current levels of consumption as a non-nutritive sweetener.
Clinical studies have shown no evidence of toxic effects when aspartame is consumed in
dosages of 50 mg/kg/d. This is equivalent to a 154lb person drinking 17 cans of diet soda
per day. From the American Council of Science and Health “Numerous authorities,
including the Food and Drug Administration, the Joint Expert Committee on Food
Additives of the FAO/WHO, the European Community, and the American Medical
Association have concluded that aspartame is a safe product, except in the rare cases of
phenylketonuria.” Phenylketonuria is a rare inherited disease that prevents phenylalanine
36
from being properly metabolized.
Does the consumption of high fructose corn syrup cause obesity?
“The addition of HFCS to a negative energy diet does not cause weight gain. You don’t
have to get rid of all the sodas in your pantry just make sure to drink in moderation” (51).
“The American Medical Association helped put to rest a common misunderstanding
about high fructose corn syrup and obesity, stating that ‘high fructose syrup does not
appear to contribute to obesity more than other caloric sweeteners.’ Even former critics of
high fructose corn syrup dispelled myths and distanced themselves from earlier
speculation about the sweetener's link to obesity in a comprehensive scientific review
published in the December 2008 American Journal of Clinical Nutrition” (52).
What is the Advanced Carbohydrate Classification System?
The ACCS- name I coined- classifies carbohydrates according to their degree of
polymerization (chemical process that combines several monomers to form a polymer or
polymeric compound). They are divided into three principal groups, sugars,
oligosaccharides and polysaccharides (8).
Class
Sugars
Subgroup
Monosaccharides
Disaccharides
Polyols
Oligosacchardies
Malto-oligosaccharides
Other oligosaccharides
Polysaccharides
Starch
Non-starch (dietary fiber)
Polysaccharides
Each of these three groups may be subdivided on the basis of the monosaccharide
composition of the individual carbohydrates. For a detailed discussion of the ACCS and
other carbohydrate issues refer to The Carbohydrate Files (Hale, 2007).
What are the main components of dietary fiber?
The main components of dietary fiber are derived from the cell walls of plant material in
the diet and include cellulose, hemicellulose, and pectin (the non-starch polysaccharides).
Lignin, a non-carbohydrate component of the cell wall, is also often included. At the
present time, there’s no consensus as to which components of carbohydrates should be
37
included as dietary fiber, and different authors have included non-starch polysaccharides
and resistant starch. More recently, it has been suggested than non-digestible
oligosaccharides should also be included. While there’s a general consensus that nonstarch polysaccharides are the principal part of the dietary fiber, there’s currently no
agreement as to whether other components should be included in this term.
What is the biggest myth in the fitness industry?
There are so many it’s hard to say. But, if I had to choose the biggest myth I would say
calories don’t matter. This is a topic I address in my Nutrition: Fact or Fiction seminar.
I have been surprised how many people believe calories don’t matter. And what’s even
more surprising is that there are a fair amount of fitness professionals who believe
calories don’t matter.
What is the best exercise for fat loss?
There is no specific exercise that is the best for fat loss? When choosing exercises to
incorporate in a fat loss program choose exercises that you will perform on a regular
basis. Consistency is one of the key factors in fat loss programs. When considering fat
loss it’s important to consider nutrition as well as exercise. No matter how much you
exercise if you are consuming excessive calories fat loss will not happen.
How many grams of protein should athletes consume in a day?
Bodybuilders and coaches often recommend high levels of protein. Recommendations of
1.5–2.0 grams per pound of body weight per day are not unusual. Do these levels of
protein increase performance or enhance the physique? In the scientific literature, an
intake of up to 2g/kg/bdwt per day (53) has been suggested for physique and performance
improvements. There is a plethora of anecdotal evidence that validates protein needs of
1.5-2.0 grams per pound of body weight per day. However, anecdotal evidence does not
posses the same strength as scientific evidence. Virtually, some level of anecdotal
evidence can support any claim.
Generally, I recommend protein intakes of 0.9–1.5 grams per pound of lean body mass
per day. I have seen many high level and recreational athletes consume as low as 0.7
grams of protein per pound of lean body mass per day and suffer no noticeable
decrements in performance or appearance.
Are all calories the same?
Technically speaking a calorie is a calorie. The definition of a calorie does not change,
but different calorie sources have different properties and they affect the body in various
ways. A calorie is a unit of energy. It is the amount of energy or heat that it takes to raise
the temperature of one gram of water one degree Celsius (1.8 degrees Fahrenheit). The
38
energy derived from foods when they are oxidized in the body is measured in kilocalories
(thousands of calories). A kilocalorie is the amount of energy required to raise 1000
grams of water one degree Celsius. Kilocalorie is written as “Calorie” (with a capital C)
or it may be abbreviated to “Kcalorie” or “Kcal.” Therefore, whenever the word calorie is
used in connection with food or nutrition, the meaning is always kilocalorie or calorie.
In terms of fat loss, a low calorie diet consisting of so-called junk food will result in
weight loss just like a low calorie diet consisting of fruits and vegetables. When
considering nutrition and how different foods affect the body, calories from different
food sources do matter. We get calories from four sources including protein (4 Kcal per
gram), fat (9 Kcal per gram), carbohydrate (4 Kcal per gram) and alcohol (7 Kcal per
gram).
If carbohydrates are so important why aren’t they classified as essential nutrients?
It is important to understand the difference between essential and non-essential nutrients.
Essential nutrients must be obtained from diet because the body does not produce
adequate amounts. Non-essential nutrients are produced in adequate amounts by the
body therefore it is not vital to obtain them through diet. An adequate amount of glucose
is synthesized in the body from non-carbohydrate sources. The conversion of noncarbohydrate sources to glucose is called gluconeogenesis. Glucose can be generated
from non-carbohydrate sources, including lactate, pyruvate, glycerol, and most amino
acids. The vast majority of gluconeogenesis takes place in the liver and to a smaller
extent in the kidney.
Is organic food more nutritious than conventional food?
No. Evidence does not support the claim that organic food is more nutritious than
conventional food.
A review published in July 2009, in American Journal of Clinical Nutrition, (54)
investigated differences in the nutrient contents between conventional and organic foods.
Eleven crop nutrient categories were analyzed. The researchers identified 162 studies; 55
were of satisfactory quality. Only the satisfactory quality studies were analyzed.
Conventionally produced crops had a significantly higher content of nitrogen, and
organically produced crops had a significantly higher content of phosphorus and titratable
acidity. There was no difference between the two for the remaining 8 of 11 crop nutrient
categories analyzed. Analysis on livestock products indicated no difference in nutrient
content between organically and conventionally produced livestock products. After
reviewing studies of satisfactory quality the researchers concluded that there is no
evidence of a difference in nutrient quality between organic and conventional foods.
39
Chapter 3, Sample Diets
Individual Characteristics: Female fitness competitor, 14 weeks out from show, wt. 109,
experienced figure competitor, approx. 18-19% bodyfat.
Supplements
6 fish oil capsules
1-2 multi vitamin minerals (2x on training days)
Protein Powder
Other supplements optional
Meal 1
Spinach turkey omelet- 1 whole egg plus 2 whites, plus 1 slices turkey (1-2% fat)
¾ cup spinach before cooking
8 oz skim milk
Meal 2
Post workout-shake (non workout days intake remains same)
25 carbs w/ 25 grams protein
Skim milk w/shake
5 grams or less fat
Meal 3
3 oz lean meat (4% fat beef) or skinless chicken or turkey (white meat)
1 medium fruit
Non-starchy vegetables 1 – 1 ½ cups
Meal 4
½ can tuna (2 1/2 oz chicken or turkey)
Salad (non-starchy vegs) w/ brown mustard, garlic, pepper, and apple cider vinegar
mixed as salad dressing. Or non-starchy vegs alone. 1-1/2 cups
½ fruit
Meal 5
3 oz lean meat (same as above)
Non –starchy vegs, 1-1 ½ cups
½ serving walnuts
½ serving fruit
1 serving yogurt or cottage cheese
1 1/2 serving sugar free jello (optional)
Calorie free additives are fine
You can combine meals if you would like, or you can spread even further
40
It is not necessary to eat all of the vegetables
Drink water when thirsty. All fluids count towards water total
7th day, final meal of the day eat whatever you would like in moderation (tentative).
Through out the 7th day consume only non-starchy vegs and lean protein meats.
The eating plan will be modified as needed
Notes: The quasi free-meal that is eaten on the 7th day is usually terminated 3-4 weeks
before the show. However, some competitors have a free meal 6-7 days before the show.
41
Individual Characteristics: Male bodybuilder, 200 lbs, experienced competitor, trains
MMA, approximately 10% bodyfat
Supplements
6 fish oil capsules
1-2 multi vitamin minerals (2x on training days)
Protein Powder
Other supplements optional
Meal 1
Spinach turkey omelet- 2 whole egg plus 2 whites, plus 2 slices turkey (1-2% fat)
¾ cup spinach before cooking
8 oz skim milk
½ cup oats
Meal 2
Post workout-shake (non workout days intake remains same)
40 carbs w/ 40 grams protein
Skim milk w/shake
9 grams or less fat
Meal 3
7 oz lean meat (4% fat beef) or skinless chicken or turkey (white meat)
1 medium fruit (approximately size of palm)
Non-starchy vegetables 1 – 1 ½ cups
Meal 4
1 can tuna (4 oz chicken or turkey)
Salad (non-starchy vegs) w/ brown mustard, garlic, pepper, and apple cider vinegar
mixed as salad dressing. Or non-starchy vegs alone. 1-1/2 cups
1 medium fruit
1 1/2 serving walnuts
Meal 5
7 oz lean meat (same as above)
Non –starchy vegs, 1-1 ½ cups salad, add 1 serving low-fat salad dressing & 1 serving
cheese
4 oz potato (low fat butter to taste)
1 serving yogurt or cottage cheese
2oo calorie desert (your choice)
Calorie free additives are fine
You can combine meals if you would like, or you can spread even further
42
It is not necessary to eat all of the vegetables
Drink water when thirsty. All fluids count towards water total
7th day, final meal of the day eat whatever you would like in moderation (tentative).
Through out the 7th day consume only non-starchy vegs and lean protein meats.
The eating plan will be modified as needed
Notes: I have been working with this competitor almost 1 yr. The last show he competed
in he placed first in his division and 2nd in the overall. He has very good symmetry, and
will probably come in super dry and lean the day of the show.
43
Individual Characteristics: Male MMA athlete, preparing for UFC debut, needs to drop
over 20lbs in 10 days, current weight 180lbs needs to weigh 156lbs.
Supplements
Protein powder
6 fish oil capsules
2 multivitamin minerals
B12
Fiber supplement (maybe)
Meal 1
Spinach omelet w/ 1 egg and 3 whites, 2 slices turkey (1-2%, Honeysuckle brand)
4 medium strawberries
Meal 2
2 servings whey protein in fruit juice, no more than 30 grams of carbohydrates
4 slices turkey (1-2%, Honeysuckle)
Meal 3
5 slices turkey (1-2%)
1 cup broccoli
3 oz sweet potato
Meal 4
1 ½ servings of whey protein w/ water
6 oz extra lean beef (4%)
1 cup of spinach before cooked
Drying out process starts 3-4 days before weigh in.
Notes: This situation required drastic measures. It is not uncommon to see combat
athletes drop huge amounts of weight in short periods. Generally, the weight drop
doesn’t seem to negatively effect fighters if the weigh-ins takes place the day before the
fight. However, if the weigh-ins is the same day of the fight (sometimes just a few hours)
rapid weight loss may negatively affect performance.
44
Individual Characteristics: Male Jiu-Jitsu competitor, wt. 160 lbs, 10% bdft, primary
goal- weight gain while maximizing nutrition and minimizing fat gain
Supplements
Protein powder
6 fish oil capsules
Multivitamin mineral optional
Meal 1
Spinach omelet, 2 whole eggs w/ 4 egg whites, ½ serving low fat cheese, cup spinach
(before cooked)
8 oz. glass milk
1 serving oats w ½ fruit
Meal 2 (consume before, during or after workout)
40-80 carbohydrates, 40-80 gms protein with less than 10 gms of fat. Vary accordingly.
Non-workout days consume lower end.
Meal 3
1 tuna fish (turkey, chicken) sandwich (wheat bread)
1 fruit
8 oz sweet potato
Meal 4
8 oz lean meat
2 cup green salad w/ extra virgin olive oil and apple cider vinegar & ½ serving low fat
cheese
2 servings brown rice
Meal 5
7 oz lean meat
1 ½ serving of nuts
1 cup vegetables
1 serving low fat cottage cheese w/ ½ fruit
Day 7 Free half day, divide it up anyway you would like, other half eat in moderation
Notes: This diet contains a fairly high volume of food. Some people would find it
problematic to eat this much, especially this much fiber. The jiu-jitsu competitor
requested a diet that contained a high volume of food, clean foods and high fiber.
However, after 4 weeks of following this diet he decided he needed a change.
45
Individual Characteristics: Male, recreational athlete, wt. 222lbs, 18% bodyfat, doesn’t
do well with low carb diets, primary goal- fat loss
Supplements
6 fish oil capsules
1 multi-vitamin mineral
Protein powder
Guar gum
Meal 1
Spinach turkey (or skinless chicken breast) omelet, 1 whole egg w/ 3 egg whites, plus 2
slices turkey (1-2%)
1 cup spinach before cooking
1 serving oats w/ 1 medium fruit
Meal 2
Post workout (Pre or during) or ½ Pre and half post
Whey protein w/ skim milk w/ moderate to high GI carbs
Approximately 50-60 gms of carbs and 20-30 grams protein
Do not consume over 10 gms of fat with shake
Meal 3
7 oz lean meat (10% fat beef) or skinless chicken, turkey, low-fat fish
Non-starchy vegs (unlimited)
1 serving walnuts
1 medium fruit
Meal 4
5 oz lean met
Salad (non-starchy vegs w/ calorie free salad dressing. Apple cider vinegar w/ garlic,
pepper and brown mustard)
10 oz potato or 2 servings rice or 2 servings of pasta
Meal 5
9 oz lean meat
Non-starchy vegs (unlimited)
1 serving extra virgin olive oil (optional- add calorie free salad dressing that was
mentioned above)
1 serving cottage cheese (or yogurt)
1 serving sugar free jello w/ 1 Tbs cool whip-optional
Calorie free additives are fine
Drink water when thirsty (diet sodas are fine)
You can combine meals if you prefer fewer meals
46
All programs are tentative
Notes: The final week of the diet we switched to the XDL Diet. The dieter lost a
significant amount of weight and reported a significant change in appearance. But, he
also reported low energy levels and cognitive decline. The low carbohydrate nature of
the XDL Diet probably influenced the decline in energy and cognitive skills. In addition,
the XDL Diet is very low in calories, which may further contribute to declines in energy
and cognitive skills.
47
Individual Characteristics: Male, 259 lbs, International level competitive powerlifter,
needs to drop approximately 18lbs in 5 weeks
Supplements
6 fish oil capsules
1 gram Vit C
1 multivitamin mineral
Protein powder
Meal 1
Spinach turkey omelet, 2 whole eggs plus four egg whites, w/ 3 slices turkey (1-2%) fat
1 cup spinach before cooked
1 medium fruit
Meal 2
Post workout
Whey protein w/ skim milk w/ moderate-high Gi carbs
Approximately 80 carbs w/ 40 grams of protein
Do not consume over 10 gms of fat with shake
Non workout days
Approximately 80 grams of protein w/ 40 carbs
Do not consume over 10 grams of fat
Meal 3
10 oz lean meat
1 serving walnuts
8 oz sweet potato
1 medium fruit
Meal 4
12 oz lean meat
Non-starchy vegs (unlimited)
1 ½ cup black beans
Meal 5
12 oz lean meat
Non-starchy vegs w/ 1 serving extra virgin olive oil and vinegar w/ 1 serving low fat
cheese
1 serving lowfat cottage cheese (or yogurt)
Might need to further reduce calories 1-2 weeks out.
Notes: The athlete was also using a moderate amount of super-supplements.
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References
1. Aragon A. Girth Control: the science of fat loss and weight gain 1st edition. Alan
Aragon 2007.
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