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400 Calorie Fix: The Easy New Rule for Permanent Weight Loss! Hardcover – December 21, 2010
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About the Author
LIZ VACCARIELLO is the former editor-in-chief of Prevention, the nation's #1 healthy lifestyle magazine, and coauthor of the New York Times bestseller Flat Belly Diet! She resides in South Orange, NJ.
MINDY HERMANN, RD, is a nutritionist, author, and food expert. She is coauthor of the award-winning American Medical Association Family Health Cookbook. She lives in Westchester County, NY.
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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!
I only wish this book was pocket sized so I could carry it everywhere with me. It has suggestions for home cooked meals, frozen food meals, eating out, whatever you are doing, you can learn to figure out your meals in this wonderful (and colorful) book.
Portion sizes are explained in ways that you can understand (eg. marble, baseball, etc.) meaning you can put aside all of your worrisome measurements.
I love the "2 week quick slim" plan - although I substituted several items that I knew wouldn't work for us. Which is the best part of the whole book - all you have to do is choose 3 meals (recipes included) per day and you achieve 1200 calories per day. As I said in the title, MY loss was seven pounds the first two weeks.
If you need 1600 (or more), you simply add more meals. For me, adding the two pieces of fruit in between meals is the perfect solution.
To keep life simple, I made a food chart showing my meals, and made a grocery chart off of that.
And, just in case you were wondering ... you CAN eat at McDonalds, Wendy's, and any other fast food place, and you don't have to always order a salad while everyone else gets to eat what they want. NO, you can't super-size your meal, and you need to forget about the fries. Sorry. But a Quarter Pounder at McDonalds weighs in at 410 calories. Add a diet coke, and you can be satisfied.
It gives hints on ordering your pizza (thin, crispy crust is your best bet), sizes, and toppings and the calories they add. One slice from a medium pizza (about 12" across) plus a vegetable salad with a nonfat dressing, and you can enjoy your lunch with your friends.
Obviously, you should make healthy choices, but when you can't, this book will help you find the best choice at the moment. And, I like the concept of looking at meals instead of days. If I blow it on one meal, I simply eat the 400 calories the next meal, without worrying about total calories for the day (eg. skipping food later). This keeps my body on a constant keel.
While most of the recipes are for 4 servings, some are for larger amounts. I must admit that with only two in our family, this can prove difficult. Ditto with the quick start plan - which includes 1/2 banana on one day, then a different fruit on other days. That's another area where I made changes - using leftover dinner on one night for lunch the next night - and using up that other 1/2 of that pesky banana on the next day.
By mixing in my OWN recipes (eg. mixing that 1/2 banana and a couple of ounces of milk into a frappe gives ME a special morning treat that stays within the boundaries of the plan).
Most recent customer reviews
I bought this to help get rid of some baby weight. I dropped 14 lbs in under 2 months!Read more