Diets For Variation, Part 1

Since my goal has always been to reduce the overweight individual—to get that fat off—rather than to force a particular diet, I worked with each person to devise the diet that would take off weight most effectively and surely in each case. This has resulted in my compiling a variety of quick-reducing diets, some perhaps bizarre (but effective) listed here with my personal specifications.

I recommend the same to you, to shift your reducing methods if necessary from one to another listed here. If one quick-reducing diet is very difficult for you to follow, or seems to bring on undesirable symptoms—whether real or imaginary—choose another more to your liking from the many in this article.

The one all-important point is to get that fat off you before it impairs your health drastically and irreparably. Every extra pound is an extra threat according to proved, inescapable statistics. The more excess weight you carry, the less your chance of enjoying maximum vigor, health and attractiveness, and living out your full years.

It’s unfortunate that many dietary advisers overlook the vital fact that persons are as different and individual as fingerprints. With that in mind I’ve worked out for you here the many diets that I’ve created over the years for my patients. I believe that among these you will find the one diet, or the right assortment of diets, that will take off weight rapidly and then keep it off for you as an individual. What has happened successfully for so many others can and should work for you.

The Quick Loss method and all the following quick reducing diets have reduced individuals where “balanced” dieting methods have failed. Some people have found it helpful to switch from one of the diets to another after a week or two, for variety. The choice is yours. Either the Quick Loss or the other diets here can be your most productive route to a slimmer, trimmer figure and a new dimension in vigorous, healthful living.

Low-Fat Or “Fat-Free” Diet

This low-fat or “fat-free” diet has one fundamental rule: fat in any form, visible or invisible, is eliminated. You have a wide choice of foods but you must not deviate.

Stay on this diet for months if necessary until you’re at your desired weight. After you’re down to ideal weight, you can start counting calories and add a little fat to your diet. Until then, no fats.

This has proved to be a successful diet for many patients. After a few weeks on this diet, the idea of eating any fatty foods usually becomes repugnant to the individual. He generally reduces his intake of fatty foods eagerly from then on, even when back on Stay Slim Eating.

Choose from the following foods, eat only enough to appease your hunger, then stop. It’s better to eat when hungry, six times a day rather than three times a day, if practical for you. In any case, by restricting yourself to the low-fat “yes” foods here, you’ll lose weight surely and steadily.

“Yes” Foods, Your Choice:

Meats: Broiled, boiled or roasted beef, beef liver, lamb, veal, chicken, turkey—all with all visible fat removed.

Fish and Seafood: Carp, cod, flounder, haddock, whitefish, white perch. Clams, crabmeat, lobster, mussels, oysters, scallops, shrimp.

Vegetables: Canned, fresh or frozen asparagus, eggplant, green beans, lettuce, peas, potatoes (boiled, baked, mashed, no butter or margarine), spinach and all greens, all types of squash, string beans, tomatoes. (Gaseous vegetables on consent of doctor: broccoli, cabbage, cauliflower, corn, cucumbers, green peppers, radishes, turnips.)

“No” Foods, Do Not Eat:

NO bacon, bologna, frankfurters, ham, pork, salami, sausage. No smoked meats. No smoked poultry. No duck.

NO salmon, sardines, tuna fish. No smoked or fried fish or seafood.

NO artichoke, avocado, dried beans and peas, French fried potatoes, potato chips.

“Yes” Foods, Your Choice

Fruits: All fruits and fruit juices—canned, fresh or frozen.

Dairy Products: Skim milk (fresh or dried), cultured buttermilk, cottage cheese, pot cheese, farmer cheese. 1 egg 3 times a week.

Breads and Cereals: Breads, rolls. Rice. Macaroni products—noodles, spaghetti. All cooked and dry cereals. Saltines, soda crackers.

Desserts and Miscellaneous: Cornstarch, corn syrup. Honey. Jams, jellies. Gelatin, Tapioca. Ketchup, pickles, mustard, spices. Coffee, tea (no cream or whole milk). Plain sugar candy without chocolate or butter, moderately.

“No” Foods, Do Not Eat:

NO evaporated milk, whole milk, sweet or sour cream. No cheeses except those named in “yes” foods at left. No butter, margarine.

NO egg noodles or fried noodles.

NO fried foods. No olive oil, vegetable oil, lard, suet, bacon fat. No olives, nuts, peanut butter. No mayonnaise, commercial salad dressings. No cakes, cookies, doughnuts, pastries, pies. No chocolate or cocoa.

Make up your meals. For example, here’s a typical clay’s menu. Eating moderate portions, you would consume 1,300 to 1,400 calories on this selection.

Breakfast

Fruit or fruit juice

Any one: Cereal with skim milk, or egg, or bread with jam or jelly

Coffee or tea

Lunch

Either lean meat or fish or cottage cheese, or poultry without skin

Vegetable or salad

Any one: Potato or rice or noodles or bread with jam or jelly

Fruit or gelatin

Coffee or tea

Dinner

Either meat or fish or cottage cheese, or poultry without skin

Vegetable or salad

Any one: Potato or rice or noodles or bread with jam or jelly

Fruit or gelatin

Coffee or tea

On this diet, you will lose between 2 and 5 pounds a week on an average, depending on how much you’re overweight. You can take vitamin tablets to supplement the diet although this should not be needed. This is a relatively easy diet to stay on for months if necessary.

L-C L-F Diet (Low Cholesterol, Low Fat)

This diet is not as low in fat as the preceding low-fat diet. It is low in cholesterol for those who are advised by the doctor to reduce cholesterol intake. Eat moderate portions and you’ll find this an excellent reducing diet although not as quick reducing as the Quick Loss method.

A newspaper report stated, “The American Heart Association recommends that everybody cut down on fatty food intake… this possibly could reduce the risk of heart attacks and strokes… based on evidence from many countries that suggests a relationship between the amount and type of fat consumed, the amount of cholesterol in the blood and the reported incidence of coronary artery disease.'”

“Yes” Foods, Your Choice:

Meats: Use lean cuts only, trim off all fat. Broiled, boiled or roasted beef, lamb, chicken, turkey

Fish and Seafood: Cod, flounder, haddock

Vegetables, canned, fresh or frozen: All vegetables including asparagus, beets, carrots, celery, eggplant, lettuce, spinach and other greens, string beans, tomatoes, turnips

Fruits: All fruits—canned, fresh or frozen—and fruit juices

Dairy Products: Skim milk (fresh or dried). Pot cheese, cottage cheese, farmer cheese. Margarine

Desserts and Miscellaneous: Breads, cereals (cooked or dry). Rice, macaroni, noodles. Saltines, soda crackers. Vegetable oils. Jams, jellies, preserves. Egg whites in cooking. Cornstarch, corn syrup, honey. Gelatin. Tapioca. Coffee, tea (no cream or whole milk)

“No” Foods, Do Not Eat:

NO animal fats. No “organ meats,” no bacon, brains, duck, kidney, liver, pork, sausage, sweetbreads, veal

NO bluefish, mackerel, salmon, shad, tuna fish, whitefish. No oysters, shrimp, snails

NO butter. No egg yolk. No cheeses except those named in “yes” list. No whole milk, evaporated milk, sour or sweet cream NO fried foods. No egg noodles. No bacon fat, lard or suet. No mayonnaise, commercial salad dressings. No cakes, cookies, doughnuts, pastry, pie. No chocolate or cocoa

Here’s a sample day’s menu, using moderate portions:

Breakfast

Fruit or fruit juice

Either cereal with skim milk, or bread with margarine or jam or jelly

Coffee or tea

Lunch

Lean meat, poultry, fish or cottage cheese

Vegetables or salad

Any one: Potato or rice or noodles or bread and margarine

Fruit or simple dessert from “yes” list

Skim milk, coffee or tea

Dinner

Lean meat, poultry, fish or cottage cheese

Vegetables or salad

Any one: Potato or rice or noodles or bread and margarine

Fruit or simple dessert from “yes” list

Skim milk, coffee, or tea

Average weight loss on this diet ranges from 2 to 5 pounds weekly, depending on how overweight you are. You can stay on this diet indefinitely.

Figure Your Own Weight Loss on Low-Fat Diets

In reducing fat consumption alone, the average weight loss is about 3 pounds a week at the start. This figures out very simply: The average fat consumption per person daily is 155 grams. On the low-fat diet, fat consumption is cut to about 30 grams; that’s 125 grams less fat consumption daily.

Since 1 gram of fat equals 9 calories, the saving of 125 grams of fat daily equals 1,125 fewer calories consumed per day, and 7,875 fewer calories per week. Since there are 3,500 to 3,700 such fat calories per pound, the loss is about 2 pounds per week plus at least i pound of water, equaling a total weight loss of about 3 pounds per week minimum.

This loss continues for about 4 weeks when the weight loss goes to about 2 1/2 pounds per week, lessening to about 2 pounds a week after 3 months. After 6 months the loss will continue at a slightly lower rate. Thus you’ll continue to lose weight as long as you stay on the low-fat diet. When you’re at your desired weight, you may stabilize at that weight by adding some fat to your diet.

Actually many individuals lose as much as 5 pounds a week and even more on a low-fat diet since they’re likely to reduce their total caloric intake further than just reduction in fats. This is a fairly easy diet to stay with for long range weight reduction.

Fasting And Semi-Starvation Diets

One of the quickest ways to lose excess weight is to cut out practically all solid food, but not water, for a limited period of time. Various fasting or semi-starvation methods have been used for centuries and are increasingly popular today in taking off burdensome weight in a hurry. A big help is that after 18 hours of no solid food you usually lose hunger pangs and the acute desire to eat.

If you wish to lose 2 to 7 pounds over a period of 2 to 3 days, the simplest fasting diet is to go without any food at all, drink large quantities of water and non-caloric beverages all through your waking hours, and take 1 or 2 therapeutic vitamin-mineral tablets daily. If you wish to continue on this fasting regimen, it should be done under the supervision of a physician.

Another variation of this simple fasting diet k to do it 1 or 2 days a week, every week, as long as you’re overweight. The fact is that when you’re on any diet in which you reduce your calorie intake, you’re fasting to some extent. By doing without any solid food for 1 or 2 days a week you’re concentrating the calorie reduction primarily for the first or second 24-hour periods.

Some people find this easier to do than to cut down on calories considerably every day of the week. I have an increasing number of patients who would rather fast for a few days then restrict their daily eating drastically. They find that the large weight loss is a stimulant that keeps them on the fasting diet of non-caloric liquids quite easily.

Curiously those who go without solid food for a day or two each week usually don’t then consume excess quantities on the days when they’re back to eating again. Rather, the body becomes satisfied with less, hunger pangs are delayed, and the desire to eat constantly tends to lessen and even disappear. It would be senseless and ineffectual to fast for 1 or 2 days, then consume double your usual amount of food on the following days. This rarely happens after fasting.

Under medical supervision many persons have stayed on fasting or semi-starvation diets for 8 to 26 days, although there are reports of individuals on fasting regimens lasting up to 117 days. These obese patients have lost approximately 20% of their original body weight, dropping from 250 to 200 pounds or from zoo to 160 pounds, for example. Some losses have been reported as 100 pounds and more, with overweights dropping from 280 to 180 pounds in a year or less.

It becomes obvious that there is little chance that fasting over 1 or 2 days, or even 5 days, will be harmful for the majority of overweights. It must be emphasized again that you should drink at least 8 to 10 glasses of water daily and take 1 or 2 vitamin-mineral tablets. Again I recommend the Quick Weight Loss Diet as a more desirable way to lose weight rapidly.

On fasting diets, you learn quickly that you can lose weight by not overeating. You have proof that your overweight is due to eating too much rather than to any metabolic imbalance which you may have used as an excuse.

Above all, fasting even for only a day or two proves to you that you have the willpower to lose weight. From there it’s a much easier step to the Quick Loss method and then to Stay Slim Eating. Chances are excellent that you’ll never permit yourself to become overweight again.

If you go on a fasting diet for a day or two or longer, it’s a great help to do it with another person or several people. Each helps the other with inspiration and watchfulness to stay on the water and vitamins diet.

I permit my patients on this semi-starvation diet to drink as much as they wish of coffee and tea without milk, cream or sugar, and unlimited quantities of non-caloric carbonated drinks in all flavors. This is a most satisfying aid in staying away from any solid foods while getting some taste satisfaction.

One-To-Two-Day Fasting Diet

Here is a summation of the simple fasting diet which usually takes off 3 to 5 pounds a day:

No solid food at all

At least 8 glasses of water daily, and as much more as you can drink

Coffee and tea without milk, cream or sugar (yon may use non-caloric sweeteners to taste), as much as desired

Non-caloric carbonated beverages, all flavors, as much as wanted

1 or 2 therapeutic vitamin-mineral tablets daily

In summary, if you go beyond 2 to 3 days at a time on this diet, you should do it under medical supervision; others have done the latter up to 117 days without any harm. Those who have fasted for a long time are usually satisfied with small meals thereafter. Most have altered the rapidity of bodily chemical and metabolic action during the fasting period and generally change their eating habits permanently for lower weight and better health.

350-Cal. Pilot’s Diet

Another variation of a semi-starvation diet is used for “rapid weight reduction for air crews,” cited by Dr. Paul W. Musgrove, Lt. Col., U.S.A. F., Medical Corps. He states, in part, in the magazine Aerospace Medicine, “Overweight has been the cause of aircraft incidents, accidents and even fatalities… the trouble with most [reducing] programs is that they are too slow.” Instituting a 350-calorie drastic diet produced excellent results in bringing down weight fast for most of those on the program.

Here is my version of such a rapid weight reduction diet:

Breakfast: 1 hard-boiled egg (80 cals.) and 8 oz. skim milk (90)

Lunch: 3 1/2 oz. tossed leafy salad with non-caloric dressing (12)

Dinner: 3 oz. lean meat (160) and 3 1/2 oz. tossed leafy salad with non-caloric dressing (12)

At all meals and throughout the day, 8 or more glasses of water and as much as desired of coffee and tea without milk, cream or sugar, and non-caloric carbonated beverages. Take a therapeutic vitamin tablet daily.

Total daily calories: 354.

Weight losses on such a diet are 4 to 6 pounds the first 3 days, and generally rapid loss thereafter. It is interesting that, as Dr. Musgrove stated about his dieters, “Several discovered for the first time in their lives that milk and fresh leafy vegetables are tasty foods.”

An important point to think about is that if overweight is the cause of some “aircraft incidents, accidents and even fatalities,” how many more accidents and injuries may be caused by overweights driving autos? There is clearly another safety factor in being at ideal weight instead of burdened by fat.

Lettuce And Tomato Semi-Starvation Diet

A simple semi-starvation diet used in some hospitals is this: 2 ounces of lettuce and 2 ounces of tomatoes at lunch, and the same at dinner daily, 4 cups of black coffee or tea without milk, sugar or cream daily, 3 vitamin B complex tablets daily. At least 8 glasses of water daily.

This totals about 40 calories per day. Some patients receive mild medication to counteract acidosis. Blood chemistry and other aspects are checked occasionally.

It is reported that on this diet, continued as long as 26 days, patients lose about 20% of original body weight. Most tolerate it well both psychologically and physically. Some of the dieters noted that the rapid weight loss encouraged them greatly and gave them a quick lift in spirits and eagerness to continue. They had no great desire to go back to excessive eating Quite the contrary, it seemed an excellent preparation for comparatively low calorie eating for the rest of their lives.

Another advantage of the lettuce and tomatoes fasting method is that it helps provide some bowel residue. Of course, with any diet, milk of magnesia, mineral oil or enemas may be used to help the bowel function if required.

It must be noted again that while this very restricted diet produced no reported harmful effects, it was and should be undertaken with medical supervision.

6-Meals-A-Day Nibbler Diet

If it’s practical for you to spread your eating over 6 meals a day instead of the usual “3 square meals,” then this nibbler diet may be exactly what this doctor would order for you. A phenomenon of this diet is that whereas goo to 1,000 calories is the usual number allowed on a calorie-counting diet, the nibbler diet allows you 1,200 to 1,800 calories a day and you still lose weight to the same degree as the lower number confined to 3 meals instead of 6.

Why this occurs is not known exactly from the scientific viewpoint. But it has been established that small, frequent meals deplete fat storage in the body and use the dissolved free fatty particles for quick energy. The nibbler diet prevents the letdown feeling that some persons experience when the time between meals runs too long.

For those with coronary disease, small meals tend to shrink the stomach and help prevent pressure on the heart. In animal experimentation hardening of the arteries was cut in half among frequent feeders as compared with large-meal eaters.

It’s worth reviewing what happens in the system from a heavy meal. The blood vessels are flooded with emulsified fat which slows the blood and may deposit fat particles on the inner linings, leading to atherosclerosis; the after-meal fatty sludge may clog and choke some of the narrowed, fatty blood channels. This is less likely to occur with frequent small meals which also have special benefits for persons with a high cholesterol count and those who have diabetes.

In short, the 6-meals-a-day nibbler diet acts to increase the lean muscle mass and decrease the fat deposits. It is helpful in preventing diseased arteries, gallbladder ills, gastric or duodenal ulcers and potential diabetes.

The nibbler diet is usually quite easy and even pleasurable for many overweights. When you’re hungry you eat, but only enough to satisfy your hunger, not in excess to feed your appetite. The custom of a coffee break at home and at work has helped to prepare many people for the nibbler diet. The vital caution is that this break must consist only of coffee or tea and perhaps a little something extra, as in the diet that follows, but not a doughnut or other pastry.

To help change your eating habits from 3 sizable meals a day to 6 small meals a day, you might go on the 48-hour fasting diet described previously. This has proved helpful in breaking undesirable eating habits, leaving less desire for big meals.

A Sample Nibbler Diet

Breakfast: 1 slice toast, 2 tablespoons dietetic jam, 3 tablespoons cottage cheese, coffee or tea, no sugar but you may use skim milk and non-caloric sweeteners

10 A. M. : Coffee or tea, non-caloric sweetening, 1 ounce milk

12 noon : Lettuce and tomato sandwich, no butter or margarine, 1 slice American cheese, coffee or tea, non-caloric sweetening, skim milk

4 P. M. : Coffee or tea (non-caloric sweetening) or 1 glass skim milk, 1 medium-size cookie

7 P. M. : Cup of clear consomme, salad with low calorie dressing or a little oil and vinegar, 4 ounces of lean meat, poultry or fish, coffee or tea, non-caloric sweetening

10 P. M. : Fresh fruit, such as 1 apple or pear, 1 slice bread with dietetic jam, coffee or tea with non-caloric sweetening

This listing totals about goo calories. You may add up to 300 calories of food. You need not stay with just the foods listed in the preceding which is a sample selection. Choose the foods for your 6 meals to your own liking according to calorie counts in the calorie table, for a daily total of up to 1,200 calories.

Some days you may find that you have consumed from 1,250 to 1,500 calories. Don’t be disturbed about occasional lapses. Cut back for a few days to about 900 calories, then maintain goo to 1,200 calories daily. My women patients on the nibbler diet reduced with even 1,200 to 1,500 calories daily, and men on 1,200 to 1,800 calories. For desirable quick weight loss, start with goo to 1,200 calories daily and then you may increase after you’ve learned control.

On the 6-meals-a-day nibbler diet, you will lose from 3 to 6 pounds a week depending on your amount of excess weight and size, and whether you hold your daily calorie count to goo or allow yourself more. This is a successful form of healthful dieting that you can stay on for the rest of your life.

It’s important that you don’t fool yourself by eating one or more heavy meals and then having the 3 extra meals also. You must stay within the daily calorie totals permitted in order to lose weight.

Weigh yourself every morning. If, due to circumstances such as extensive entertaining, you have gained 3 pounds or more, go on a fasting diet for a day or two, or the Quick Weight Loss Diet for a few days to a week, or on one of the One-Dimensional diets. When you’ve taken off the excess 3 pounds or more, go back to the nibbler diet and stay with it. If you keep slipping off the diet, then switch to the Quick Loss Diet or another of those in articles to find the one that works best for you.

Unless you’re one of the 5% who have some metabolic disturbance, you cannot fail to lose weight on the nibbler diet.

Important: The nibbler dieting technique of spreading the daily consumption of food over 6 meals instead of 3 meals may be applied effectively to any of the diets in this articles. You will reduce more efficiently and swiftly by the 6-meal method no matter which diet you choose.

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