The Schwarzbein Principle is a holistic guide to achieving lasting weight loss, normalizing metabolism and maintaining ideal body composition through lifestyle and nutrition. By bringing the internal systems into balance, the Schwarzbein program has been proven to: reverse type II diabetes; free people from food cravings for chocolate, caffeine and sugar; cure depression and mood swings; and reduce body fat while building lean tissue. The nutritional program consists of two phases -Healing and Maintenance - which are easy to adopt into any lifestyle. Instead of shunning fat, the program advocates eating all of the good fats and proteins your body needs as well as an unlimited portion of non-starchy carbohydrates. By incorporating the lifestyle components of stress management, exercise and eliminating harmful stimulants, program participants experience renewed energy and vitality.
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According to Schwarzbein, the high-carbohydrate, low-fat, moderate-protein diet that most dieticians and disease-prevention organizations recommend is the culprit that turns people into diabetics, makes them age faster and get degenerative diseases, and keeps them fat and unhealthy. She supports her theory with case studies of people who were sick and miserable on high-carbo, low-fat diets and who sprang to life when they "balanced" their diets with more fat and protein. Schwarzbein recommends avoiding "man-made carbohydrates"--processed carbs--in favor of those you could "pick, gather or milk." She instructs patients to eat "as much good fat as their body needs": eggs, avocados, flaxseed oil, butter, mayonnaise, and olive oil. Sorry, but fried foods and hydrogenated fats are "bad fats," or "damaged fats," as Schwarzbein calls them. You can eat as many eggs a day as you want on this plan, plus meat (even sausage--as long as it's nitrate-free--and pâté), saturated fat, cream, and nonstarchy vegetables. The book includes a four-week meal plan and about 15 recipes.
About the Author
Nancy Deville is a fiction and nonfiction writer whose first novel Precious Cargo is being adapted into a screenplay.
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Customer Reviews
After being diagnosed with type 2 diabetes, my doctor gave me a 1500-calorie diet. That wasn't enough food to live on. I was lucky enough to have someone recommend the Schwarzbein book. In the past eight months I have lost over 50lbs, eating food I enjoy and feeling good about it. My doctor said to keep up what ever I am doing. He was happy when I said I was eating the number of carbohydrates listed in the 1500-calorie diet. I am sleeping the entire night. My blood pressure is at 125/72, down from 149/100. I had to buy new cloths, down from size 48 pants to size 44. Hopefully I will have to buy a smaller size in the next 6 months.
Steak, bratwurst, bacon, butter, eggs, mayonnaise, and whole milk are all part of my normal diet, along with generous portions of salads. I can eat as much of these as my body wants. I make sure that I eat potatoes, bread, and whole grain cereal, but in limited portions. My blood glucose readings are in the normal range, and they agree with Schwarzbein's findings in her patient studies.
The main emphasis of the book is not on losing weight. It is about becoming healthy, enjoying eating, and enjoying a long life. It isn't necessary to immediately make all the changes listed in the book. The goal is to gradually make the changes and enjoy life.
Unfortunately, my family and work life got very busy around the end of September, and there wasn't enough time to make proper meals. I went off the plan, started eating fast food, convenience foods and other bad things. Sure enough, the weight came right back. Things should calm down after the start of the new year, and then I'm going back on the plan, forever hopefully.
Some tips to make the diet easier:
1) Working a full time job and eating eggs every morning did not work for me. I tried that for a couple weeks and ended up spending over an hour each morning messing with breakfast. I found a good alternative in making shakes from protein powders. I add flaxseed and safflower oils, cocoa powder and fruit to provide the proper amount of protein, carbs, fat and fiber. I make a blender full of this drink in the morning, adding ice to make a cold shake.
2) Balance Bars (available at health food stores) make a good quick snack on the maintenance plan.
3) The extract of the herb Stevia (also available at health food stores) is a great natural sweetener, an alternative to aspartame. I use it to sweeten my protein shake, decaf coffee and tea.
Looking back, I can say that after the initial significant loss of inches, I can best describe my progress as 2 steps forward - 1 step back. There are times when I simply can't help myself but switch to a carb-heavy diet, including sweets and potato chips. This phase usually lasts for two or three days. At those times I gain some weight/inches back, and it can be pretty tough psychologically. The good news is that although at these times I think I've completely shot the results and gained everything back, it is usually a pleasant surprise to find out that the smaller size clothes still fit, albeit a bit tighter.
I've noticed that these "binges" happen after the next stage in inch-loss has been reached. It is as if the body is fighting back to hold on to those next fat deposits that are being attacked - and who can blame it! As D.S. explains, our bodies are programmed to gain - and hold on to - fat to provide for times of stress and famine. The beauty of the plan, however, is that once you are used to eating a protein-rich diet, it becomes easy to go back on track. The "binges" are nothing like what usually accompanies low-fat/high-carb diets. You'll find it has suddenly become difficult to eat a whole candy-bar anymore, and there'll be no more of that ice-cream consumption by the gallon. In fact, you'll find the ice-cream so sweet, you won't be able to go past the first several spoonfuls. (Trust me, I tried!) And after two-three days, you'll feel like going back to the plan because you will simply be feeling like a wreck.
... Read more ›- Williams Textbook of Endocrinology by P. Reed Larsen MD FACP FRCP in Back Matter (1), and Back Matter (2)
- Food Values of Portions Commonly Used in Back Matter
- You and Your Family (Learning Home Economics) by Beryl Ruth in Back Matter
- The Metabolic and Molecular Bases of Inherited Disease, 4 volume set by Charles R. Scriver in Back Matter
- Textbook of Physiology by Harry, M.D. Patton in Back Matter
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- Grow - The Modern Woman's Handbook - How to Connect with Self, Lovers, and Others by Lynne Franks on page 46
- Super Health: Seven Golden Keys to Lifelong Vitality by K.c. Craichy in Back Matter
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