by Jane Fonda

Article original link: http://www.jane-fonda.net/healthy eating/

If you’ve said it once, you’ve said it a hundred times: You want to eat healthfully and lose weight. Why then are you on a first name basis with the folks at the fast food drive-thru?
It must be because eating well requires too much time and effort.
Not so. In fact, once you commit to a healthier way of eating and learn a few tips and tricks, food shopping and meal preparation are a snap.
But first, it helps to bone up on the basics of staying fit and trim, starting off with the process by which our bodies utilize energy we derive from food.

Why we gain pounds when we don’t eat enough?
Some scientists theorize that our “set point” plays a big role in weight gain and loss. (Set point is the weight each of our bodies naturally gravitates toward, depending on such genetic influences as metabolism and our number of fat cells.) We each have a sort of thermostat that kicks into action if our body suddenly loses too much fat; it attempts to bring us back to our set point by increasing our appetite. It may also force the body to use muscle tissue for the energy that should be coming from food, which causes our metabolism to drop and diminishes our ability to burn calories from food we eat every day.

Do you know what is the Yo-Yo effect.

Food ScalesSo what, then does “eating to lose weight” mean? First of all, it means eating enough food to keep you from feeling hungry and your thermostat from kicking into fat retaining mode.
Then, for energy and good health, we must eat a wide variety of healthy foods, without consuming more than our metabolism burns as energy. And with regular exercise, we can maintain the right amount of muscle mass to ensure a healthy metabolism.
Switching to a low-fat diet makes cutting calories quite a bit easier. Consider that a gram of fat has 9 calories, while a gram of protein or carbohydrate has just 4 calories. You can also eat a greater volume of low fat food without risking weight gain. But bear in mind that all calories count, whether from fatty or fat free foods. If we eat more calories that we burn, they will stored as fat no matter that their source.

How to feed your body the right foods
The foods most of us eat on a daily basis may lack sufficient vitamins and minerals to let our bodies work optimally. Often, they contain an excess of substances that drag our energy down and keep our weight up.
More than half of the calories we put in to our mouths come from sugar, animal fats, and alcohol, which have no fiber and little nutritive value. I like to call it the Standard American Diet, with the all to fitting acronym SAD. The sad diet accelerates the aging process by depriving our cells of the nutrients they need to regenerate and fight off certain diseases. Few of us think about whether what we eat on any given day does what food should do: nourish us, providing the fuel and building blocks our body needs.
Sound complicated? Actually, when you get right down to it, it’s as simple as eating three healthwise meals a day, starting with breakfast.

Healthy Muffins from Jane Fonda’s Cooking for Healthy Living Book

The number one rule: Never skip breakfast. If you do, or if you eat an inadequate breakfast, by late morning, your energy will start to lag, and you’re going to reach for more coffee or a sugary treat.
So what makes a good breakfast?
Sufficient complex carbohydrates (1/2 cup of cereal or 1/2 bagel or a low fat muffin); a small amount of protein (4 - oz glass of milk or 4 oz of yogurt or 4 oz of non fat cheese) and fruit (a 4-oz glass of fresh fruit juice or piece of fruit). Complex carbs are bulky and take a while to digest, leaving you more satisfied.
Proteins help offset fatigue. And fruit will help bolster your nutrient intake.
Lunch is the best time to fill your daily protein requirements, since you’ll need the boost to counteract afternoon slump. Chicken, seafood, legumes or yogurt will fit the bill.
Be sure to combine your protein with a complex carbohydrate so you feel full.

Because complex carbs are so satisfying, dinner should emphasize these. Some researchers believe carbohydrates also trigger the release of serotonin, a brain chemical that can promote better sleep. Chose from pastas, vegetables and legumes for your carbs. Have protein in small portions - use it like a garnish.

When it comes to dessert, realize that it does have to be waistline expanding to be delicious. (My recipe for scrumptious chocolate cheese cake, proves you can reduce fat and calories without sacrificing the taste.)

Now that you know a little more about what kinds of foods your body needs to function at its best, you can more easily plan your meals - a crucial step for those seeking to lose weight.

Set aside a few minutes at the beginning of the week to select the meals you want to prepare and the arrange your grocery list around the items you’ll need. Not only will the list make shopping more convenient and economical, but it will guard against impulse buys when you head down the chip and candy aisles. If you’re trying to lose weight, planning will also help reinforce self discipline To make sure you get a full range of vitamins and minerals, be certain to eat a varied diet that includes plenty of whole grains, fruits and vegetables.
Last, but not lease, find recipes that enable you to cook food to maximize taste, texture and nutritional value - without adding calories or fat. That’s one of the most important steps in adopting a healthier way of eating.

Ways to shop wisely
Experienced cooks firmly believe that knowing how to shop is essential to cooking tasty meals. A wise shopper can pick the best quality ingredients, with the best taste, texture and nutritive value - at the best cost. Here are a few tips on how to shop with health in mind:

Buy Fresh produce often.
Try not to buy too many fresh fruits and vegetables at any one time. They begin to lose vitamin C after two or three days in the refrigerator, and even more quickly when left at room temperature.

Purchase frozen produce during winter
In the winter, chose frozen fruits and vegetables (which retain much of their nutritional value) so you can still eat favorite out of season foods at a reasonable cost.

Avoid empty calories.
Shop with an eye toward getting the most nutritive bang for your buck and calories. This means avoiding processed foods, which usually cost more and are far higher in fat, sugar and salt than fresh foods.

Learn to read labels.
The label can give you all the pertinent information you’ll need about nutrition and content. A careful look at the ingredients on packaged foods can also tip you off to the presence of chemical additives that you’ll want to limit in your diet. Like monosodium glutamate.

Shop along the supermarket walls.
Concentrate on low-fat dairy, seafood, poultry and meats, and choose a variety of produce colors, since each one offers different nutritional value. Most important are dark greens, such as broccoli and cabbage; reds, such as bell peppers and tomatoes; and yellows and oranges, like cantaloupes, carrots and squash.

Low Fat Munchies
A between meal snack can help stave off hunger, provide extra energy and help you avoid overeating later on. Be careful to limit snack potions to one serving, except when it comes to fresh veggies - you can munch on them to your heart’s content. Here’s some of my favorite snack suggestions:

1. Bake an extra potato for a snack (Good quality potatoes are delicious eaten plain, at room temperature.)
2. Bake your own tortilla chips to dip into salsa. (Limit servings to no more than a handful.)
3. Keep a bowl of washed seasonal fruit always available on your counter or table.
4. Drink a glass of water when you’re hungry. A lack of water is often mistaken for hunger pains.
5. Carry salt-free rice cakes to munch on during mid-morning or late afternoon snack attacks.
6. Prepare carrot and celery sticks, raw cabbage, Belgium endive, chicory or zucchini, and have them ready to eat in the refrigerator.

Traditional thinking has told us that complex carbohydrates like rice and potatoes were absorbed slowly, and that simple and refined carbohydrates, like candies and jams resulted in a sharp rise in blood sugar. However recent research has indicated that this is not necessarily the case. There are more factors involved than just simple vs complex or refined vs natural.

The GI values are a measure of 1 to 100 where pure glucose has a value of 100. Many carbohydrate-rich foods have been tested and applied against the index. A value of 50 (for example) indicates that the food has an effect on blood sugar equal to half that of glucose.

Glycemic Index and Weight Loss

The GI has had a pronounced affect on the health community, with many Doctors now recommending the GI to patients with diabetes and/or obesity. A number of nutritionists are no longer educating people on complex vs simple carbs, but tend to favor the GI index.

Eating foods with a low GI value tend to provide a feeling of fullness for longer and therefore assist those trying to eat less or lose weight. Diabetics can now choose their foods in a more controlled manner.

The GI factor is not the key to all weight loss, but it is another excellent another tool. A diet rich in low GI foods is a good diet, provided that there is nutritional variety.

Glycemic Index Diets

There are a number of diets that are based on the GI:

Glycemic Impact Diet
A new diet introduced by eDiets - has a ratio of 40% carbs, 30% proteins, and 30% fats - where all carbs are strictly low GI. This diet is quite sensible about the GI as it user the Glycemic Load of a food to determine quality carbs. Recommended.

NutriSystem Nourish
NutriSystem is a portion-controlled weight loss program based on the GI.

South Beach Diet
This popular diet chooses carbs that are based on low GI values.

Glycemic Index Food List

Low GI eating

Here is a guide to forming your own low GI eating habits.

• Choose Basmati rice instead of normal rice.
• New potatoes have a lower GI than older potatoes. Sweet potatoes also have a low GI.
• Unrefined cereals such as oats or muesli are lower in GI than processed cereals.
• Bread with lots of grains and seeds are lower in GI than other breads.
• When eating biscuits and crackers, those with whole grains in them are lower in GI.
• Cakes and muffins made with fruit, oats, and seeds can supply more low-GI ingredients.
• Fruits - Stone fruit (peaches, nectarines), apples, citrus are lower in GI than tropical fruits such as bananas, melons, pineapple, etc.

It’s Simple. Healthy eating has never been easier, thanks to the new nutrition label. Here’s the good news:

• Most foods in the grocery store must now have a nutrition label and an ingredient list.
• You can buy with confidence. Claims like “low cholesterol” and “fat free” can be used only
  if a food meets new legal standards set by the government.

You are looking at a new label if it’s titled Nutrition Facts. Old labels may still be around for a while, so don’t be surprised if you see them.

Why Read the Label?

Read the label to help choose foods that make up a healthful diet. Eating a healthful diet can help reduce your risk factors for some diseases. For example, too much saturated fat and cholesterol can raise blood cholesterol (a risk factor for hear disease). Too much sodium may be linked to high blood pressure. High blood pressure is a risk factor for heart attack and stroke.

You can download a simple food label guide probided by the U.S. Food and Drug Administration.

• Avoid as much as possible fatty food, including fat from vegetables.

• Reduce salt quantities.

• Drink a lot, like 2 liters/day (slightly more than 1/2 gallon). Water is your best partner here, if possible drink diuretic waters like Evian or Vittel (sold at Wholefoods). Avoid sparkling water due to the sodium (salt).

Thoughts…

As soon as he started practicing, Dr. Dukan realized that all the Cartesian theories and principles around nutrition and diets, were based on the fooled assumption that one could remove the temptation within overweight people for eating and convert them into calory-counting bureaucrats!!!

According to Dr. Dukan, most obese people are not obese by chance; there’s a psychological side that has to be considered and understood and which goes down to the profound explanation of eating habits and self-commitment.

His conclusions were that overweight persons who are trying to loose weight need a fast return with, quickly, tangible results to build up their self-confidence and motivation. They also need precise objectives to be set with pre-defined and predictable phases in order to enable them to appreciate their efforts, comparing the results against the initial objectives.

“This method is dedicated to those who tried everything, who lost weight, often - too often - and who are looking, beyond everything else, for the certainty that in return of a committed and flawless effort, but limited in time, they will, first of all, lose weight and, even more, will enjoy the result of their effort and will live with the comfort and the body that they are reclaiming.” Dr. Pierre Dukan.

Related articles:

• Pierre Dukan - Protal Plan Diet
• Nutrition Facts in the context of healthy eating and dieting
• The First Customized Diet Book by P. Dukan M.D.
• Pierre Dukan, M.D. - Q&A the new “My Weight Book”
• Pierre Dukan, M.D. Protal Plan - Nutrition Facts
• Pierre Dukan, M.D. - Exclusive Interview

Fact from Wikipedia and various sources were used for this article: Monosodium Glutamate (MSG)

What is Monosodium Glutamate (MSG)?

Monosodium glutamate, also known as sodium glutamate and MSG, is a sodium salt of the non-essential amino acid glutamic acid. It is used as a food additive and is commonly marketed as a flavour enhancer. It has the HS code 29224220 and the E number E621. Trade names of monosodium glutamate include Ajinomoto, Vetsin, and Accent.

Although traditional Asian cuisine uses flavour-enhancing ingredients which contain high concentrations of MSG, it was not isolated until 1907. MSG was subsequently patented by the Japanese Ajinomoto Corporation in 1909. In its pure form, it appears as a white crystalline powder; when dissolved in water (or saliva) it rapidly dissociates into sodium cations and glutamate anions (glutamate is the anionic form of glutamic acid, a naturally occurring amino acid).

Production and chemical properties

MSG is prepared by fermentation of carbohydrate sources. Species of the genus Brevibacterium and Corynebacterium are useful. Yields of 100 g/liter can be prepared in this way. From 1909 to the mid 1960s, MSG was prepared by hydrolysis of wheat gluten, which contains about 25% of glutamic acid. Glutamic acid is one of the least soluble amino acids, thus facilitating its purification.

Like the sodium salts of other amino acids, MSG is a stable colourless solid that is degraded by strong oxidizing agents. It exists as enantiomers, but only the naturally occurring L-glutamate form is used as a flavour enhancer.

Health controversy

Monosodium glutamate as a food ingredient is the subject of a health concern controversy.

Facts about Monosodium Glutamate (MSG)?

The following interview with Vincent Bollonzi M.D., D.C., C.C.N can give you some insight about some facts concerning the use of MSG and its effects on our bodies and nervous system.

Related articles:

• Aspartame - Overview
• Hidden Dangers in Our Food

Official site: Complete Wellness Center

The evidence is compelling and conclusive that at least two specific food additives are poisons. Russell Blaylock, MD, a neurosurgeon, has dedicated his life to educating the public on the dangers of food additives.  His book “Excitotoxins: The Taste that Kills” is electrifying and well-researched - a must read to understand fully the impact of poisonous food additives on ourselves and our children.  The two food additives I am speaking about are monosodium glutamate (MSG) and Aspartame - NutraSweet/Equal. Glutamate and aspartame are naturally occurring amino acids used in building proteins and also function as excitatory neurotransmitters.  When they are present in excessive amounts, they stimulate neurons until they die which is why they are called excitotoxins.

- MSG is a flavor enhancer causing cravings that contribute directly to obesity and diabetes.  Worse yet it can damage your child’s brain by effecting the development of the nervous system so that years later they may have learning and emotional difficulties (ADD/ADHD/Autism), and/or hormonal problems.

- Aspartame is an artificial sweetener that may cause brain tumors and causes sugar cravings.  It breaks down to form aspartame, an excitotoxin that can cause the same brain damage as MSG.

Furthermore excitotoxins can aggravate and possibly precipitate many neurodegenerative diseases such as Alzheimer’s, Parkinson’s, ALS, and Huntington’s.  These excitotoxins are a risk if you have ever had a stroke, brain injury, brain tumor, seizure, or have suffered from hypertension, diabetes, meningitis, or viral encephalitis.

What can we do to protect ourselves and our children?  There are Natural Solutions:

1. Read food labels.  MSG is often present in foods that are not labeled as containing MSG, but do. Examples are hydrolyzed protein, gelatin (yes, commonly served in hospitals as a healthy dessert), yeast extract, textured protein, and more.  For more information, go to www.truthinlabeling.org.  If a food is labeled low fat, it almost certainly contains MSG in some form for flavor.  Low carbohydrate processed foods most likely contain Aspartame.
2. Minimize consumption of processed foods - canned, boxed, bagged, and frozen.
3. Minimize restaurant foods, not just Chinese.  They often contain MSG even though the waiter/waitress is not aware of it because MSG is often present in items listed that do not appear to contain MSG. When eating out tips: choose broiled, grilled, or steamed foods with butter, herbs, lemon, etc; oil and vinegar or lemon juice for salad dressing; and fresh fruits or sorbets for dessert.
4. Use stevia as a natural low calorie sweetener rather than Aspartame. Stevia can be purchased at health food stores as liquid or powder.
5. Increase your body’s defense against excitotoxins.

Ways to defend against excitotoxins include:

1. Increasing cellular energy, ATP, improves the ability of specialized cells to take up excess glutamate and aspartate preventing these excitatory neurotransmitters from causing nerve cell death.  ATP production is facilitated by supplementing with both carnitine and acetyl-l-carnitine.
2. Vitamin B6 lowers brain and blood glutamate.  Glutamate receptors are blocked by Vitamin B12, pyruvate, and malate.  The latter two also increase cellular energy.
3. Essential omega 3 fatty acids improve the health of mitochondria, the energy producing subcellular organelle, and cell membranes.
4. Antioxidants fight against this increase in free radicals formed by excess excitotoxins.  There are three classes of antioxidants that form a network, all of which are essential in defending against free radicals:
   • The Vitamin, Mineral, Flavonoid Network which includes Carotenoids; Vitamins C, D, E, and K; manganese, magnesium, selenium, zinc, and plant flavonoids.
   • The Enzyme Network which includes superoxide dismutase, glutathione reductase, glutathione peroxidase, and catalase.
   • The Thiol (sulfur containing) Antioxidants which include albumin, alpha-lipoic-acid, and glutathione.
5. As Linus Pauling said: You can trace every illness, every disease, and every ailment to a mineral deficiency. Having an appropriate blend of absorbable minerals including essential trace minerals is protective.
6. The ill effects of MSG and aspartame can be blocked by specific energetic frequencies.

Chronic conditions or symptoms may be MSG and/or Aspartame related.  If the above suggestions do not improve your health, a visit to your natural health care provider is apt to help you optimize your health.

Continuing to allow MSG and Aspartame to be added to our foods with all the research that documents their ill effects is disturbing.   It is clear that we must be conscientious in our food choices for ourselves and for our families.

Author: Linda Hegstrand MD

Complete Wellness Ctr
2426 Burton Street SE
Suite 3
Grand Rapids,MI 49546
616.464.0470 mailto:DrLindaCWC@gmail.com

Blue Heron Academy
Medical Director

“suspicious” (strike though)

at best!

Aspartame is a low-calorie sweetener which is approximately 200 times sweeter than sucrose. The rapid rise in aspartame’s popularity can be attributed to the many benefits aspartame provides to calorie-conscious consumers, including:

Aspartame Tastes Like Sugar

Studies conducted with taste-test panels show that many believe aspartame’s taste is very similar to the taste of sugar.

Aspartame Enhances and Extends Flavors

Aspartame has the ability to intensify and extend fruit flavors, such as cherry and orange, in foods and beverages. For example, aspartame makes chewing gum taste sweet up to four times longer than sugar-sweetened gum.

Aspartame Does Not Promote Tooth Decay

The American Dental Association has noted it “welcomes the development and FDA approval of new artificial sweeteners that are shown to be safe and non-contributory to tooth decay. . . . Aspartame is an FDA-approved, safe sweetening agent and flavor enhancer that can be substituted for sugar in the diet.”

Aspartame is Helpful for Individuals with Diabetes

Aspartame offers people with diabetes greater variety and flexibility in budgeting their total carbohydrate intake and allows them to satisfy their taste for sweets without affecting blood sugar, which helps them to comply with a healthful meal plan. In addition, consuming products with aspartame can result in fewer calories, which helps people with diabetes manage their weight.

Scientific Studies Show Aspartame is Beneficial in Weight Control

With nearly two out of three Americans classified as overweight or obese, taking steps to assure appropriate calorie intake is important for many people. Because products with aspartame are lower in calories than their sugar-sweetened counterparts, using products with aspartame together with regular physical activity can help with weight management. Read Studies…

Aspartame Can Be Part of a Healthful Diet

Aspartame can reduce or replace the sugar and calories in foods and beverages while maintaining great taste. Thus, aspartame offers one simple step to help people move closer to achieving a more healthful diet.

More About the Benefits of Aspartame and Low-Calorie Sweeteners

Low-calorie sweeteners provide consumers with many benefits, both psychological and physiological. Health professionals and consumers believe low-calorie sweeteners are effective for the following purposes: weight maintenance, weight reduction, management of diabetes, reduction of dental caries, and reduction in the risks associated with obesity.

Related articles:

• Aspartame - Overview
• Aspartame - Myths and Legends
  

“suspicious” (strike though)

at best!

The overwhelming body of scientific evidence clearly demonstrates that aspartame, even in amounts many times what people typically consume, is safe and not associated with adverse health effects. However, over the years, some consumers have reported symptoms, which they believed were associated with aspartame. The FDA has investigated these allegations and concluded that there is no “reasonable evidence of possible public health harm” and “no consistent or unique patterns of symptoms reported with respect to aspartame that can be causally linked to its use.” In 1984, the Centers for Disease Control (CDC) reviewed 517 of these anecdotal reports and stated, “the majority of frequently reported symptoms were mild and are symptoms that are common in the general populace” and that “focused” clinical studies would be the best way to evaluate these complaints.

As a result, numerous scientific studies “focused” on the allegations were conducted by expert researchers at major academic institutions. The results of these studies overwhelmingly demonstrated that aspartame is not associated with adverse health effects, including headaches, seizures, changes in mood, cognition, or behavior, or allergic reactions.

Despite the overwhelming documentation of aspartame’s safety, unfounded allegations that aspartame is associated with a myriad of ailments, including multiple sclerosis, Parkinson’s disease, Alzheimer’s disease, and lupus, have continued to be spread via the Internet and the media by a few individuals who have no documented scientific or medical expertise. Recently, several governments and expert scientific committees (including the Scientific Committee on Food of the European Commission, the United Kingdom’s Food Standards Agency, the French Food Safety Agency and Health Canada) carefully evaluated the Internet allegations and found them to be false, reconfirming the safety of aspartame. In addition, leading health authorities, such as the Multiple Sclerosis Foundation, The National Multiple Sclerosis Society, The National Parkinson Foundation, Inc., the Alzheimer’s Association, and the Lupus Foundation of America, have reviewed the claims on the Internet and also concluded that they are false.

Check out these sites for more information about aspartame email/Internet hoaxes:

“Aspartame (NutraSweet): No Danger” (from the Multiple Sclerosis Foundation)
American Council on Science and Health (ACSH) Debunks Aspartame Myths

Other Reliable Health Sites:

www.healthfinder.gov (U.S. Department of Health and Human Services)
www.eatright.org (American Dietetic Association)
www.diabetes.org (American Diabetes Association)
www.ama-assn.org (American Medical Association)
www.mayohealth.org (Mayo Clinic)

Related articles:

• Aspartame - Overview
• Aspartame - Benefits

“suspicious” (strike though)

at best!

Aspartame, used by more than 100 million people around the world, is found in more than 6,000 products. This low-calorie sweetener has been extensively researched and more than 200 studies have been conducted. Aspartame is approved for use in more than 100 countries.

Description: Aspartame is a nutritive sweetener made by joining two amino acids (protein components) — L-phenylalanine and L-aspartic acid, with a third component called a methyl ester group. Very little is needed for a sweet taste, making aspartame virtually non-caloric.

Relative Sweetness: 180 to 200 times sweeter than sucrose.

Metabolism: It is digested as a protein. The components are metabolized normally.

Assets: Aspartame has a sugar-like taste. It enhances some flavors and is appropriate for many applications. When aspartame is combined with other low-calorie sweeteners, they enhance each other so that the combinations are sweeter than the sum of the individual sweeteners.

Limitations: Aspartame is not suitable in applications that require prolonged exposure to high temperatures as it loses sweetness. However, it can successfully be added to recipes, and an encapsulated form is now available for commercial baking. It also is used successfully in beverages, but does lose its sweetness in liquids over an extended period of time. (The rate of change is gradual and is determined by temperature and acidity.) Persons with PKU (phenylketonuria) must restrict their intake of phenylalanine. As such, all U.S. products containing aspartame are labeled: “This product contains phenylalanine.”

Applications: It is approved for use in any category of food or beverage, including tabletop sweeteners, carbonated soft drinks, refrigerated and nonrefrigerated ready-to-drink beverages, frozen desserts and novelties, puddings and fillings, yogurt-type products, baked goods and candies.

Safety: Aspartame has been extensively studied in animals and humans for more than two decades. In 1981, when the Food and Drug Administration (FDA) first approved aspartame, it noted: “Few compounds have withstood such detailed testing and repeated, close scrutiny, and the process through which aspartame has gone should provide the public with additional confidence of its safety.” FDA has affirmed the safety of aspartame 26 times over a period of 23 years.

Status: Aspartame is classified as a “general purpose sweetener” by FDA and is approved for use in all foods and beverages. Aspartame is approved for use in more than 100 countries and is the sweetening ingredient in 6,000 food and beverage products.

Related articles:

• Aspartame - Benefits
• Aspartame - Myths and Legends

Pierre Dukan, M.D.

The renowned nutritionist Pierre Dukan, M.D, in an exclusive interview for the Bulgarian National Television: There is no one hurt by the protein diet.

•    Teenagers should not follow any diet programs. Prevention is paramount for them.
•    The attack phase should last 7 days maximum.

This recommends the author of the best seller “Je Ne Sais Pas Maigrir” Pierre Dukan, M. D. in an exclusive interview for the Bulgarian National Television.

Pierre Dukan’s book released in Bulgaria with logo “Colibri”, caused a revolution among the female population. This success had the counter effect – Bulgarian nutritionists declared that the diet in question is very dangerous for the kidneys and lever and it can cause permanent damage to the population that follows its course.

Pierre Dukan as a specialist in healthy eating and nutrition offers an addition to its book called “My diet in 350 recipes” which has been recently translated and released to the Bulgarian market. There the doctor shares his personal experience accumulated during the years of study, research and testimonials.

- Dr. Dukan, you diet has become quite popular here in Bulgaria. However, there are critics, which brand your diet to be extreme. What can you answer to them?

- I am confident that the people saying that are not read or understood fully my diet. They accuse my diet of being only protein, which is wrong. The diet composed on four phases. Only the first phase – “attack” is based on protein consumption. However, this first phase last only 2 days for people trying to reduce their weight by 5 or 6 kilograms, and 5 or 6 days for people which are seriously overweight.
What are the proteins? There are not drugs but just a daily portion of what the primitive homo-sapiens daily intake – meat, fish, eggs, and milk. There are not poison. Eating only proteins for 5 days is not dangerous but has a rejuvenating effect. Following the “attack” phase is the so-called “weight loss” phase, which last until the target weight is reached. During that phase the average weekly weight loss is 1 kilogram. This means that if you want to lose 10 kilograms you should maintain this phase for 9 weeks. It does not include only proteins but all vegetables, which means that you can consume at least 100 different types of food. 72 are animal products, 28 – plants. The great thing to say here is that the person can eat these 100 types as much as they want. This fact gives the diet its strength.
Everyone knows that they cannot eat every food that they want to but that can consume as much as they want from these 100 allowed foods.
Fact is the vegetables and meat are hard coded into our bodies from thousand years.

- Should pay attention to something, in order to keep our health during our diet.

- No. I am putting this diet on practice for 30 years now and I do not a single patient that had even a slightest complaint or got ill. Of course, vegetarians or patients with kidney problems cannot use this program. However, such cases are rare and such people are in all case not overweight. There is not a single case that someone got ill by following my program.

- What about people with high cholesterol or predisposed to it?

- I treated 25000 people with high cholesterol. In all cases their cholesterol level was decreased due to the fact that in the diet program fat meats, butter, cheese and all fat food are avoided. If you follow the program strictly your blood pressure and cholesterol levels will improve and also the overall body condition. The diet should not be mixed up with Atkins diet, which allows all fats. My plan decreases the fat intake dramatically.

- There is something curious in your diet plan, though. You allow the intake of light Coca-Cola. By comparison all other diet programs forbid aerated beverages.

- In all countries Coca-Cola light is approved by all organizations. It contains aspartame, which is harmless. Our government allows even pregnant women to consume it. The obesity is treat, which cannot be compared with the treat of aspartame. So it does not harm if we drink a few cups of Coca-cola light. I don’t want to promote Cola-Cola since I even do not like this company. Let’s say that every aerated beverage or milk with sweeteners can be consumed.

- Do you recommend your diet for teenagers?

- No, absolutely not. I do not recommend my diet for children or teenagers. By principal they do not get fat. Nowadays, it happens as a result from too much time in front of the TV or computers. I am not supporting dieting in such early stage. It is best to try and prevent future obesity. Teenagers can drink aerated beverages because they do it all the time. However, it is best they drink such without sugar. Normally, young people are very radical and they are prone to hold the “attack” phase for too long. No, no – I do not recommend the diet for them.

- I much time should the “attack” phase continue?

If you target is to lose up to 10 kilograms, I recommend 1 or 2 days. Then 1 day with vegetables and again 1 day with vegetables. If anyone wants to lose 10-20 kilograms, the “attack” phase should last between 1 and 5 days. For people weighing over 100 kilograms can keep up the phase up to a week’s time. However, after 1 week the phase loses its effect.

- Please, say a few words for the people who are practicing your diet program.

Speaking as nutritionist with more than 30 years of experience, after researching in details all present programs and in my role a chairman of the International Nutritionist Organization, I truly believe that my diet program is the best.

Important recommendations:

•    You should drink a lot of water - 1,5 to 2 liters a day. The water has many advantages in all diet programs and in this one particularly.  The water cleanses the organism and improves the diet program results. The combination – water and clean proteins has a great effect on skin cellulite. Drink water during your meals. It fills your stomach and dampens the hunger.

•    It is good to eat oath meals - better done in the morning. The goals are two: relaxing the intestinal functions and increase of calories intake. Two possible ways for this are eating the oath meals with water or low fat milk. The only setback is that oath meals are difficult to find on the market. There can be substituted with wheat meals but you can experience stomach swell.

•    There are no limits in quantity that you consume from all foods allowed during the diet program. This is the place to say one of the most important rules: “In order to lose weight, one must eat”. Do not miss a meal, ever. Breakfast, lunch and dinner are mandatory. The best thing to do is to eat every 4 hours.

The path to success:

•    Be patient. The program works slowly in small steps. There period during which you lose weight, and ones when you keep you current one.
•    Measure your body. The program will help you decrease your measurement faster then your weight. Measurements are more important than kilograms.
•    Listen to your body. Different things work for different people. Often removal of milk products from the daily diet increases the weight loss. The last to exclude is the yogurt.
•    Be mindful of your daily salt intake. It leads to holding water in your body and slows the weight loss process.
•    Read food labels. Many meat products often contain ingredients like salt and other that will slow down your progress.

Translated from Bulgarian by Ivan Georgiev.

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