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Dr. Katz Tells Us The Way To Eat
Celebrity Fit Club participants were each given individualized dietary guidance based on The Way to Eat (Sourcebooks, Inc., 2002). Each celebrity received a copy of the book, along with complimentary access to the meal planner and recipes provided at www.thewaytoeat.net
To watch a clip of Dr. Katz ... Click Here!
The dietary guidance provided to the celebrities is based on the following considerations:- The best way to pursue lasting weight control is to pursue health, and then let weight take care of itself
- A sustainable and healthful diet cannot be achieved by choosing AMONG the three nutrient classes (carbohydrate, fat and protein); rather, a diet conducive to both weight control and lasting good health must be based on good choices WITHIN each of the three nutrient classes
- We are not clueless about the basic care and feeding of human beings; we know WHAT dietary pattern(s) are associated with lasting weight control and good health. What we tend not to know is HOW to get there from here. "The Way to Eat" diet program focuses on the skills, strategies, and knowledge needed to eat well for lasting weight control in the modern world, including:
- product selection and substitutions
- food label interpretation
- food preparation methods
- ordering out
- stocking a pantry
- retraining your tastebuds
- using metabolic traits to your advantage
- satisfying appetite and controlling hunger with the minimal number of calories ... and much more.
- The best way to make sustainable dietary changes is to change the food environment that surrounds you so that eating well becomes the path of least resistance
"The Way to Eat" diet plan calls for roughly 55% of calories from mostly 'complex' carbohydrates (whole grain breads, cereals, and cooking grains; vegetables; fruits; beans and lentils); 25% of calories from mostly healthful fats (olive oil, canola oil; olives; avocados; nuts and seeds; fish and seafood); and roughly 20% of calories from lean protein sources (fish; skinless poultry; soy; non-fat dairy; beans and lentils; eggs). To guide selection of more healthful products in every food category, the participants were given 4 tips to follow when reading a food label:- Look for 'partially hydrogenated oil' on the ingredient list, and if you see it, step away from the box, and nobody will get hurt
- Look for and try to avoid 'high fructose corn syrup'
- Look for and select at least 2 grams of fiber per 100 calories in all grain products (bread, cereal, chips, crackers, pasta)
- In each food category, choose the product with the shortest ingredient list
(for more information about the value of each of these tips, see www.thewaytoeat.net and click on 'nutrition detectives')
Using these guidelines, the celebrities were encouraged to replace foods in their homes with more nutritious items in every category. By doing so, they were enabled to retain the basic dietary pattern they knew and preferred, while improving overall nutrition. No sacrifice! Just well-informed substitutions.
Participants were encouraged to replace most soda in their diets with water. They were also advised to use an insulated 'snack pack' filled with nutritious items (fresh fruit; dried fruit; fresh vegetables; non-fat yogurt; whole grain bread or cereals) as a defense against the 'toxic' nutritional environment we all encounter each day when we leave home. The advice was to take the snack pack with them everywhere, and rely on it rather than fast food restaurants and/or vending machines.
The dietary guidance was combined with counseling to increase levels of daily physical activity.
The diet of each participant was subject to 'trouble shooting' based on review of personal food diaries.
The plan emphasizes eating nutritious foods whenever hungry and discourages deprivation; encourages intake of natural, wholesome foods; discourages intake of saturated and trans fats, added sugar, and refined starch; and highlights the importance of balancing the pleasure from delicious food with the pleasure from how nutritious food makes you look and feel. "The Way to Eat" is based on 'skill power' rather than will power, and is suitable for the whole family.
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