Category Archives: diet

Schwarzbein Principle Diet Plan

The Schwarzbein Principle was created by Dr Diana Schwarzbein, after treating many diabetic and non-diabetic patients with a low carb diet.

The general public was introduced to her theory with the book, “The Schwarzbein Principle”. Two low carbohydrate cookbooks have also been released: “The Schwarzbein Principle Cookbook” and “The Schwarzbein Principle Vegetarian Cookbook”.

This low carb diet works to improve your metabolism and health. Through eating unprocessed food, you can lose weight and maintain your body weight ideal. The Schwarbein Principle is a two phase diet plan, involving “Healing” and “Maintenance”.

The length of time spent on the “Healing” process differs depending on your health. Carbohydrates, sugars, chemicals and drugs are eliminated in an attempt to restore health.

A basic rule to use when deciding which food is good for you, is that you should choose foods that you could theoretically hunt, fish, gather, pick or milk. Calorie counting is not required with this low carb diet.

Dr Schwarzbein recommends that we eat foods from the four nutrient groups to create a balanced diet:

Proteins

  • Considered to be essential.
  • You can eat as much as you want.

Fats

  • Three types of fats – saturated, monounsaturated and polyunsaturated.
  • Eat as much as your body wants.

Non-starchy Vegetables

  • Provides your diet with vitamins, minerals and fiber – fresh organic non-starchy vegetables are best.
  • Considered to have “zero carbs” due to their low glycemic index, therefore you may eat as much as you want.

Carbohydrates

  • Eaten in proportion to fat and protein intake.
  • Depending on your metabolism and activity level, carb intake is different for everyone.

Using the Schwarzbein Principle, you could expect to eat similar to this in your daily diet plan:

Breakfast

Sausages/Ham/Bacon with tomato and egg omelette, small bowl of oatmeal.

Lunch

Chicken salad with low carb dressing, piece of fruit.

Dinner

Red meat with rice and salad.

The Schwarzbein Principle, as well as being a low carbohydrate diet plan, also recommends stress management techniques, exercise, and the elimination of harmful stimulants (like coffee, cigarettes and alcohol).

The Zone Diet

“The Zone Diet” is a great low carb diet, for those people who require a lot of diet support. Since Dr Barry Sear’s first published “Enter The Zone” in 1995, he has also introduced the public to many diet products, support web sites, and more Zone diet books.

The In The Zone Diet Book series includes: “Master The Zone”, “The Soy Zone”, “A Week In The Zone”, “Zone Blocks”, “Anti-Aging Zone”, “Top 100 Zone Foods” and “Zone Recipes”. All of these books promote a low carbohydrate diet where your food portions must have a ratio of 40% carbohydrates, 30% protein and 30% fat.

So what is “The Zone”? It is when your body is operating at optimal levels for weight loss, or weight maintenance. Entering “The Zone” is achieved by eating controlled food portions, with the 40-30-30 balance of carbohydrates, proteins and fats.

This portion control assists with your body’s insulin production, which allows for effective fat burning. Portions in this low carb diet are managed through a “block method”. One block of carbohydrate is 9 grams, one protein block is 7 grams, and a fat block is between 1.5 and 3 grams.

Low carbohydrate diets may seem restricting, but The Zone diet has a lot of variety and recommendations as to what you can eat. With no induction phases, the selection of foods is constant. The Zone low carb diet is not just a weight loss program, it’s a lifestyle choice.

Atkins Diet

Since 1972, when “Dr Atkin’s Diet Revolution” was originally published, it has been estimated that over 20 million people have tried the Dr Atkins diet plan. This low carb diet plan was updated and republished in 1992 as the “Dr Atkin’s New Diet Revolution”, and is still extremely popular today.

The Atkins diet is actually a complete low carb diet plan, unlike many other low carbohydrate diets. The diet is split into phases, which then sets the foundation for long-term healthy eating.

The basic details of this low carb diet plan include:

  • Bread, cereals, pasta and starchy vegetables are restricted, as these are high in carbohydrates.
  • Nutrient-rich foods, especially meat, are encouraged.
  • “Vita-nutrient supplements” are also recommended.

There are four phases (or stages) in the Dr Atkins diet plan. The first phase is the “Induction Phase”, which lasts for 14 days and particular foods are restricted. During this time, weight loss is very quick, as your body is taught to burn fat instead of carbohydrates.

The second phase of this low carb diet is “Ongoing Weight Loss”, to be followed until your target weight is almost achieved. The weight loss is slower, and some foods are allowed back into the diet.

When you are between five and ten pounds away from your target weight, the “Pre-Maintenance” stage begins. The weight loss is very slow, and some more foods are re-introduced into your diet.

The fourth and final stage is the “Maintenance Diet”, designed to maintain your target weight. Dieters following this low carbohydrate diet are encouraged to stick with the fourth phase diet for life, to remain healthy and avoid gaining weight.

Here is a sample diet day’s diet for Dr Atkins popular low carb diet:

Breakfast

  • Induction – Bacon/Ham/Sausages & Eggs, and Tea or coffee.
  • Ongoing Weight Loss – Omelette, crispbread, tea/coffee, tomato juice & previous items.
  • Pre-Maintenance – Omelette, permitted fruit, crispbread, tea/coffee & previous lists.
  • Maintenance – Omelette, permitted fruit, crispbread, tea/coffee, & previous lists.

Lunch

  • Induction – Bacon & Cheese Burger (no bun), Salad, water or mineral water.
  • Ongoing Weight Loss – Salad with mayonnaise, Herbal Tea + previous items.
  • Pre-Maintenance – Baked potato, soda + previous lists.
  • Maintenance – Roast chicken & salad, salad with dressing, soda + previous lists.

Dinner

  • Induction – Shrimp cocktail as entree. Red meat/fish/poultry and salad for mains. Jelly & whipped cream dessert.
  • Ongoing Weight Loss – Seafood salad for entree, Salmon and permitted vegetables for mains. Strawberries & cream dessert & previous items.
  • Pre-Maintenance – Salads/vegetables, pizza, fruit + previous lists.
  • Maintenance – Soup and salad as entree. Red meat/fish/poultry with potato and vegetables for mains. Fruit as desert. Accompanied with wine or soda & previous lists.

Full details of Dr Atkin’s diet plan information is available in “Dr Atkin’s Diet Revolution” or “Dr Atkin’s New Diet Revolution” books. There are also many supplementary books with low carb diet recipes available.

Specific Carbohydrate Diet

The “Specific Carbohydrate Diet” was originally developed by Dr Haas, for the daughter of Elaine Gottschall. Since then, the low carb Specific Carbohydrate Diet has been used to treat Crohn’s disease, Celiac disease, Cystic Fibrosis, Ulcerative Colitis, chronic diarrhea and candidiasis.

This low carbohydrate diet is extremely strict: no grains, no lactose, and no sucrose. The diet is extremely natural and unrefined as possible, as it’s aim is to develop a healthy digestive system. You can find it published by Elaine Gottschall, in the diet book “Breaking the Vicious Cycle: Intestinal Health through Diet”.

Your body’s health and immune system are affected by yeast and bacteria overgrowth, damaging the walls of your intestines. A healthy low carb diet, such as the Specific Carbohydrate Diet, is required to restore balance within your body.

Foods that are not permitted in the Specific Carbohydrate Diet include: sugars, grain and grain products, canned meats and vegetables, processed meats, and most dairy products.

Low carbohydrate foods allowed in this diet include: fresh or frozen vegetables, legumes, unprocessed meats, honey, most fruits, some nuts and natural cheeses.

The Specific Carbohydrate Diet is ideal for those people with any of the previously mentioned conditions, as well as the low carb diets looking for an even healthier alternative.

Stone Age Diet

The low carbohydrate Stone Age Diet was first introduced to the public in the book “Eat Fat and Grow Slim”, by Dr Mackarness. Original publications were in 1958 and 1961, then a revised edition appeared in 1975.

The originator of this low carb diet ran the first obesity and food allergy clinic in Britain. Dr Mackarness’ observations were made from the clinic, as well as other worldwide medical evidence regarding eating habits.

“Eat Fat and Grow Slim” argues that weight gain can be attributed to the body’s inability to break down carbohydrates effectively. Dietary problems began with the introduction of agriculture, leading to the conclusion that low carb diets are better.

Within the Stone Age Diet, healthy fat intake is encouraged, while sugars must be removed from the diet. Required protein is available in the forms of fresh meats, fish and poultry. Grains and dairy are also considered taboo, theories that are echoed in the more recent “Neanderthin” low carb diet plan.

Fruits and vegetables are considered “natural” or “original” foods, similar to meats. The high levels of vitamins, minerals and antioxidants found in fruit and vegetables are required for a naturally healthy diet. Nuts and legumes can also give necessary vegetable proteins, however, modern processing techniques have introduced unhealthy levels of sodium.

This low carbohydrate diet also includes arguments for and against exercise. Dr Mackarness leaves the decision for exercise up to the individual low carb diet follower.

Protein Power Diet

In 1995, Drs Michael and Mary Eades introduced the world to the Protein Power Plan. This low carb diet was updated and republished in 2000 as the Protein Power LifePlan.

The Protein Power diet looks at how the three main types of food, or “macronutrients” – carbohydrates, protein and fat – should be used in a diet. The Protein Power Diet restricts carbohydrates, encourages more protein intake, and requires little fat and calorie counting.

The Protein Power Plan and Protein Power LifePlan books include charts and calculations for discovering your ideal diet plan. You low carb diet plan is calculated using your height, weight, activity level and body fat percentage.

This low carbohydrate diet involves different phases, to be followed depending on your current and goal weights. The first phase is the “Intervention” stage – which is very retrictive on your carbs intake. This phase is to be followed until you almost attain your goal weight.

The “Transition” phase can begin when you are close to your goal weight. Some carbohydrates are re-introduced to your diet, but are still at low levels.

“Maintenance” is the last stage in the Protein Power low carb diet, and can be followed well after you attain your goal weight. Your carb intake is increased, to keep you at your target weight.

The combination of macronutrients in foods affect their usuage in this low carbohydrate diet. Foods high in protein are encouraged, so meats, poultry and fish are ideal. Eggs, milk, cream, cheese and yoghurt are also good, but they do contain some carbs, so you will need to monitor what you eat.

High carb foods that should be avoided are the grains (eg. bread, rice and pasta), legumes, starchy vegetables (eg. potatoes), high sugar fruit (eg. pineapple). Some fruits, vegetables, nuts and seeds are allowable due to lower or less harmful carb content.

Most foods are a mix of two or three of the macronutrients, and therefore they should be monitored for the carbohydrate, protein and fat content.

Here is a typical example of a meal plan for a day, that follows the Protein Power diet plan.

Breakfast

Fruit and Ham/Sausages/Bacon with eggs. Tea/coffee/water.

Lunch

Small serve of cheese and nuts. Gourmet salad and chicken. Tea/water.

Dinner

Red meat/fish/poultry, with side serve of low carb vegetables or gourmet salad. Wine/water.

Neanderthin Diet

After suffering from rheumatoid arthritis for several years, Ray Audette was diagnosed with diabetes. This diagnosis started Ray on the path to investigating how dieting could improve his health. The result of his investigations were published in 1999, in the low carb diet plan book, “Neanderthin”.

Ray Audette’s studies showed that agricultural societies had more cases of illness and disease than the low carb diet of hunter-gatherer societies. He concluded that hunter-gatherers had a healthier, natural diet.

To test his conclusion, Ray modified his own diet to closely mirror that of a hunter-gatherer. The foods allowed in this low carbohydrate diet plan, are those that you could theoretically hunt or gather yourself. “Neanderthin”, the Paleolithic Diet, was a success for Ray.

For best results, this plan needs to be strictly followed over a lifetime. The Neanderthin low carb diet plan forbids foods that are products of a technological or agricultural society. The foods included in the forbidden category are grains and beans, potatoes, dairy products and sugars.

Hunter-gatherers never grew crops, but instead relied upon the naturally growing fruits, vegetables, berries and nuts in the areas visited on their nomadic journeys. These journeys were often dictated by herd movement, as meat was the main food source.

To follow the low carb Neanderthin diet, only eat the foods that were available to the early hunter-gatherers. These foods are meats and fish, fruits and vegetables, and nuts and berries. Two more rules to remember when following this low carbohydrate diet – don’t count calories or fats, and eat only when you’re hungry, stopping when full.

Eskimo Diet

The low carb, all meat Eskimo Diet was first published in the book “Strong Medicine” by Dr Blake Donaldson in 1960. This meat only low carbohydrate diet was created after failing to find an ideal low-calorie weight loss diet for his diets.

Dr Donaldson began looking for alternatives, with his initial research based on the idea that teeth were an indication of general body condition and diet. Due to Inuit skeleton specimens having excellent teeth, Dr Donaldson began investigating the Inuit all meat diet.

His research of Inuit diets led him to the conclusion that a low carbohydrate all meat diet was a solution for his patients. Dr Donaldson believe that the two “biologically perfect foods” were water, and fresh meat with fat still on it.

The low carb diet plan recommended by Dr Donaldson involved two phases. The first phase is a strict all meat diet that should be followed until your target weight is reached. Certain foods can be re-introduced back in the second phase, if you do not gain weight again.

Various meats are allowed in this low carbohydrate diet, as long as the meat to fat ratio was 3:1. Dr Donaldson believed that fat was necessary in this low carb diet plan. The recommended daily exercise was a brisk half-hour walk, best before breakfast.

Carbohydrate Addict’s Diet

Drs Richard and Rachael Heller introduced the world to their low carb diet plan, “The Carbohydrate Addict’s Diet” in 1991. In 1997, they revised the original diet and released “The Carbohydrate Addict’s LifeSpan Program”.

The Heller’s research indicated that carbohydrate addicts produced higher levels of insulin the body. These high levels of insulin results in hunger and more carb cravings, resulting in the storage of fat in the body.

This low carb diet plan aims to reduce hunger and cravings for carbs, which in turn enables weight loss. The weight loss is achieved through the control of insulin levels in the body, through a low carbohydrate intake.

Unlike some popular low carb diets, there are no induction or maintenance phases to this diet. If you choose The Carbohydrate Addict’s Diet, remember to be sensible about how you introduce your body to the new diet.

In the The Carbohydrate Addict’s Diet, you are allowed to eat two low carb meals a day, and can reward yourself with a third meal, where you can eat anything you want, including carbs.

Reward meals can only be eaten after a low carbohydrate crave reducing salad is eaten before the meal. The reward meal must have equal portions of carbs, proteins and vegetables, and should be eaten within one hour for maximum effect.

Fat Flush Diet Plan

“The Fat Flush Plan” was published in 2002, and instantly became a success with low carb diet followers everywhere. Written by celebrity nutritionist Ann Louise Gittleman, this low carbohydrate diet plan looks to be popular for many years ahead.

This low carb diet plan is aimed to those dieters who wish to increase their metabolism, reduce bloating, and speed up the fat loss process. “The Fat Flush Plan” is an especially good read for those who need a helping hand in starting weight loss, or overcoming a weight plateau.

Within “The Fat Flush Plan”, Ann Louise also addresses the “Five Hidden Weight Gain Factors” that other low carb diet plan books discuss only briefly, or not at all:

  • Liver Toxicity
  • Waterlogged Tissues
  • Fear of Eating Fat
  • Excess Insulin
  • Stress Fat

As a low carb diet, the Fat Flush Plan itself is a three phase process. The first phase, “The Two-Week Fat Flush”, is designed to kick off dramatic weight loss. Fat is flushed from the hips, thighs and buttocks, and bloating is significantly reduced.

“Ongoing Fat Flush” occurs in the second phase of the Fat Flush low carbohydrate diet plan. Some foods are introduced back into the diet, allowing for more food variety, and a more moderate rate of weight loss. This phase is designed to be followed until you reach your desired weight or size.

The third phase is a maintenance program to make sure that the pounds stay off for life. “The Lifestyle Eating Plan” phase introduces more foods back into your diet gradually, so you have a permanent, healthier low carb diet plan.