If you're looking to lose weight in 2011 (and beyond) or to maintain a loss, this book lays out a way to eat 1200 to 1600 (or 2000, if you're a big guy or super active) calories a day. I really love how it's in the EAT THIS NOT THAT vibe--lots of photographs of appealing snacks/meals that isn't married to an ideal. Some books are only low-carb or high carb or Paleo or "clean." This one allows for people who like convenience/packaged/frozen/fast food options on rushed or lazy days. (I am not much of a cook, so I like convenience foods and eating out.)
I am now starting a 1200 calorie program. I lost almost 35 pounds in the last 6 months by cutting down from 2400 calories (at which I was maintaining a morbidly obese weight) to roughly 1800 at first, then between 1400 to 1600, and now I'm lowering the bar.
Three meals selected from the roughly 400 calorie suggestions fits into a long-term plan for weight loss. Four meals from this book fit into a long-term plan for maintenance. (Rough estimates. Some petite or post-menopausal or sedentary woman will gain at that level, some will still lose). Page 14 has a guide to help you decide how many of these meals will suit your needs.
Lots of tips. Portion size estimation helpers. Quickie recipes from various dietitians, food celebrities, etc on " My Favorite 400 Calorie Meal"--a very nice detail.
If you're newish to dieting and are not portion or calorie-counting savvy, be sure to take the quiz on pp 6-7 on "How Many Calories Are In..." and then you see various photos of meals and snacks. (You will get hungry. Read this for reference AFTER you have eaten. Or eat one of the recommended meals first. Heh.) Also look at the "Healthy or Hefty" chart on pp 26-27.
Chapter 5 has a 2 Week Quick Slim program of planned meals to help jump start your diet. If what matters to you is nutrition, there's a 4-Star Nutrition System to help you make the smartest choices as you "mix and match" meals.
There's info on how to burn calories with specific activities, too.
There are sections (great pics) to show what to choose in the Freezer, at a Salad Bar, Cookout, Party, Bar, Movies, Vending Machine, Buffet what to stock your home with. You're being taught with lists and information and all these great PLATES...filled up for you with nummy stuff that won't kill your caloric budget. Success stories are included. It's so nicely done!
The book is set up so by the time you have studied it/read it/gone through it, you can start looking at meals through the 400-calorie lens. It's about getting used to proper portions/ratios/amounts so that you can just start automatically eating in a "slim for life" way.
Other cool things:
Fatty Foods Cheat Sheet on page 35
Sugary Snacks Cheat Sheet p 37
Packaged Food Meals (for us lazier folks) starts page 80--and be sure to check out the "Easy Fix" little sidebar goodies for the breakfasts, lunches, snacks, dinners, etc, for really superquick ideas for throwing a meal together. I found many of the foods I already have on hand--Van's waffles, Cacadian Farms breakfast cereals, Kozy Shack sugar-free rice pudding, frozen veggies, organic yogurt, dried fruit, instant oatmeal, bottled dressings, soups, VitaTops, etc--featured in those "Easy Fix" features.
Recipes start on page 206, for stuff like:
Greek Country Style Meatloaf
Three Bean Chili with Corn Pie
Roasted Vegetable Lasagna
Huevos Rancheros Burritos
Apple Whatever Cobbler
Smoky Cheese Grits
Curried Tofu with Asian Slaw
Mini Mocha Pots de Creme
Warm Sesame Peanut Noodles With Chicken
Spicy Black Bean Soup
Healthy Souvlaki Sandwiches
Lemon Oregano Grilled Tilapia with Parsley Rice
Again, kudos to the authors and photographers for making 400 calorie meals (not all, but many) so accessible and tasty looking and EASY to comprehend (ie, the strategies).
I really like this book. Great tool for dieters/maintainers.
One to get for 2011, ladies and gents.
I'm on a limited menu for a few months, but after that, this is teh book I'm going to revisit, along with Jackie Warner's (also has simple recipes) and Tosca Reno's and COOK THIS NOT THAT. With these, I should be able to get to a healthy weight and stay there...
Happy New Year!
