ChangeOne Diet
June 16, 2011 by admin2
Filed under Diet Featured
ChangeOne Diet is published by the Reader’s Digest Association and has been dubbed as the official Reader’s Digest diet. This diet is aimed to give a simple and direct plot for steady, permanent weight loss. ChangeOne diet suggests a twelve-week eating plot that draws part sizes, meal and recipe suggestions intend to achieve weight loss. It also gives an emphasis on making gradual lifestyle changes over an interval of three months rather than promoting a complete, quick transformation of the existing eating patterns. ChangeOne diet is based on daily foods like home-prepared meals and foods available in restaurants and doesn’t involve buy of supplements and other special foods.
People on this diet are recommended to approach weight loss one meal at a time, one day at a time, starting with a focus on breakfast in a week.
Meal strategies are designed to meet the following daily intakes:
- Calories: 1,300-1,600
- Calories from stout: 30 to 35% of total calories
- Saturated and hydrogenated (“trans”) fats: no more than 10% of calories
- Fiber: at least 25 grams
- Calcium: approximately 1,000 milligrams
- Fruits and vegetables: at least five servings
Since ChangeOne diet is flexible, it allows people on this diet set their own calorie intake based on the recommended range and allow them to adjust it to suit their needs all throughout the program. No foods are forbidden on this program. The bottom of this diet lies in controlling the part of food intake. This program promotes eating at a slow pace. It is also recommended to consume more water and other beverages with no calorie and eat non-starchy vegetables used in salads. Alcohol intake is allowed but should only be limited to one serving per day.
The twelve-week plot is described below.
- WEEK ONE: Breakfast – for this week, it is suggested to consume a balance of starchy foods, fruits, food high in fiber and other foods rich in calcium.
- WEEK TWO: Lunch – involves consuming a small part of lean meat or fish along with a starchy food, a fruit and unlimited vegetables.
- WEEK THREE: Snacks – suggests eating two snacks each day like chocolate cake and multigrain soft pretzels
- WEEK FOUR: Dinner – this week features a small serving of protein-rich food or meat with a starchy side dish and unlimited vegetables.
- WEEK FIVE: Dining Out – it is suggested that one should order small parts
- WEEK SIX: Weekends and Holidays – encourage family and relatives for support on the new eating habit
- WEEK SEVEN: Fixing your kitchen – stock food that supports the new healthy eating habit
- WEEK EIGHT: Review and assess your progress in two months
- WEEK NINE: Find ways to ease your stress
- WEEK TEN: Exercise
- WEEK ELEVEN: Review again your progress of the past months
- WEEK TWELVE: Find ways to avoid boredom
