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The 3 Hour Diet

The 3 Hour Diet web site

Quick Glance

The main principle behind the 3 hour diet, created by Jorge Cruise, is that by eating every three hours, your appetite is satisfied, your energy level increases, and your fat is reduced (especially in the belly at first). The catch-phrase for this diet is “time based nutrition”, focusing more on when you eat, rather than what you eat. By eating frequently, your “starvation protection mechanism” gets turned off, causing your body to burn fat rather than muscle. In addition, the frequent meals causes your body to reset its metabolism at each meal, enabling your body to go back into fat-consuming mode each time. Portion control plays a large role in this plan, as small meals are consumed every 3 hours, and with the focus being on portion and timing, you don’t have to worry so much about what it is you are eating. Rather than counting calories, or carbs, the plan focuses on being able to visually calculate portion size, making the plan as easy as possible to follow.

This plan suggests that most people will lose 2 pounds per week, which is somewhat slow, but steady, and that those on the plan are less likely to regain the weight as those on other plans (such as those on low carb diets). For healthy, long-term weight loss, that can be followed for a lifetime, this plan may satisfy a lot of people.

If you choose to sign up with their online service, you’ll receive customized meal plans, but this diet has so many books available, that we think the DIY version is your best bet.

Costs

From $5-$12 for one of the books, or $5/week for the online option, plus the cost of groceries, this plan is relatively cheap.

Sample Foods

No foods are off-limits, so anything goes (as long as the proportions are right, and the recommended food groups are maintained).

30 Day Diabetes Miracle

The 30-Day Diabetes Miracle Cookbook: Stop Diabetes with an Easy-to-Follow Plant-Based, Carb-Counting Diet

Quick Glance

This new cookbook expands upon the previous plan by the Lifestyle Center of America. This plan is designed to combat diabetes and reverse its adverse effects on the body. The diet is vegetarian / vegan, so meat-lovers may have a hard time adjusting to this plan. The recipes focus on low glycemic, low fat (and free from trans-fats), low sodium, and cholesterol-free dishes that are designed to radically change your dependence upon diabetes medications.

Costs

$15-$30 for one or both books, plus the normal costs for groceries.

Sample Foods

Vegetarian Chili
Hummus on Crackers or Pitas
Baked Sweet Potato

More Diabetes Diet Plans

If moving to a strictly plant-based diet is just too much change for you to handle, you can find lots of other diabetes diet plans that more closely match your food tastes. Here are a few to consider:

Mediterranean Diet

Quick Glance

The Mediterranean Diet is a heart-healthy diet plan that is based upon the Mediterranean style of cooking. The key factors of the Mediterranean diet are:

• Eat generous amounts of fruits and vegetables
• Eat fish once or twice a week
• Eat small quantities of nuts, especially walnuts
• Consume healthy fats such as olive oil, and significantly reduce trans fats (such as butter).
• Drink red wine, in moderation, if desired
• Consume very little red meat

While this diet discourages saturated fats and hydrogenated oils (which contribute to heart disease), it encourages “good fats” such as olive oil, and the oils found in walnuts and fish. In addition, moderate amounts of red wine on a daily basis is usually included in the plan (one or two glasses). While much of the diet is similar to that which is recommended by more traditional agencies, such as the World Health Organization, there are enough differences that they should be noted. The best source for comparing the recommendations can be found at the Oldways web site, which has several downloads available, such as the Mediterranean Diet Pyramid (pdf).

This tasty, heart-healthy alternative to low-fat diets has gained popularity since research has shown that the people of the Greek island of Crete live longer than any other group in the world. The Cretans are 20% less likely to die of coronary artery disease than Americans, and have 1/3 less cancer than the U.S. population.

Costs

Normal grocery expenses, and you may want to purchase some cookbooks as desired.

Sample Foods

Baked or grilled fish or poultry topped with walnuts
Fresh vegetables (including eggplant, broccoli, spinach, mushrooms, white beans and chick peas)
Whole grain foods like bread, pasta, potatoes, polenta, rice, and couscous
Fresh fruit for dessert

South Beach Diet

South Beach Diet web site

Quick Glance

Created by Dr. Arthur Agatston, the South Beach Diet focuses on eating “good carbohydrates” and “good fats”, while eliminating the “bad” versions of both. It is often compared to the Atkins Diet, in that it is similar in philosophy (low carbs), but the two are different.

The South Beach diet has 3 phases, and the first phase is the most restrictive. Phase 1 is designed to help everyone kick the high carb habits that make us crave more carbs, and therefore seriously restricts high-glycemic carbohydrates, such as sugar, bread, potatoes, dairy, fruit, cereals, and grains for the first two weeks. This phase instead encourages normal portions of meat, fish, vegetables, cheese, eggs, and nuts and includes three meals a day, plus snacks, to curb hunger.

After two weeks, Phase 2 begins, with some of the restricted foods being allowed back into the diet in small portions. Phase 2 ends when the desired weight goal is reached, and the maintenance plan (Phase 3) kicks in. This phase is intended to be maintained for life.

Costs

Anywhere from a few dollars for any of the South Beach Diet books, to the $5/week online plan. Normal grocery expenses apply, and special South Beach Diet prepared and frozen foods can be purchased as well (but aren’t required). If you choose the online plan, you’ll receive a customized meal plan, tools to track your weight and goals, as well as community support. They have a 4 week minimum ($20), but bill quarterly ($65). You can cancel at any time after the initial 4 week period, and get refunded for any unused portion.

Sample Foods

Breakfast Pizza
Spiced Oatmeal with Dried Apricots & Walnuts
Whole-Wheat Pizza Margherita
Chipotle Rubbed Steak Wraps
Provolone Chicken Melts
Big Easy Shrimp over Rice
Chocolate Berry Cups
Spicy Nut Mix

Zone Diet

Zone Diet web site

Quick Glance

The Zone Diet, made famous by Dr. Barry Sears, is a moderate-carbohydrate, moderate-protein, moderate fat diet that focuses on balance and moderation. Your plate is balancedat every meal, using only the palm of your hand and your eye to judge quantities.

The first key of a Zone meal is to never put more low-fat protein on your plate than you can fit in the palm of your hand. This also means the protein should never be thicker than the thickness of your hand, which is approximately 3 ounces for females and 4 ounces for males. This will represent 1/3 of your meal.

2/3 of your meal will be balanced out with “favorable” carbohydrates, which consists primarily of fruits and vegetables. “Unfavorable” carbohydrates, such as grains and starches, should be consumed sparingly. The best balance is a lot of veggies, some fruits, and a very small amount of unfavorable carbs.

This “balanced meal” of 1/3 protein and 2/3 favorable carbs needs one more thing - a dash of “good fats”, that you’ll find in olive oil, nuts, and avocados.

So, for each meal, divide your plate into 3 sections. One section will contain some low-fat protein that is no bigger or thicker than the palm of your hand. The other two sections will be filled (to overflowing) with vegetables and some fruits. Top it off with a dash of olive oil, slivered almonds, or guacamole for the perfect Zone meal.

The key to the Zone diet is consistently doing this at every meal, and not having all of your protein at one meal, and all your carbs at the next. The balanced plate at every meal is the basis of the diet.

Costs

Free for online membership, which includes a 7 Day Meal Planner, body fat calculator, and community support, as well as lots of recipes and tips. Normal grocery expense will apply, and you may want to purchase one of the Zone Diet books. Like many popular diets, you can also purchase products such as shakes and bars, but these aren’t required.

Sample Foods

6-egg-white omelet w/ asparagus
2/3 cup oatmeal
1 cup strawberries
Grilled chicken salad w/ olive oil and vinegar dressing
Fresh fruit
Almond-topped salmon
2 cups steamed vegetables
1 cup mixed berries

The Fat Smash Diet

The Fat Smash Diet: The Last Diet You’ll Ever Need

Quick Glance

This is the diet plan used on VH1’s Celebrity Fit Club. If you’ve ever watched that show, you’ll recognize Dr. Ian Smith, the author of The Fat Smash Diet. This 4-phase diet promises no calorie counting - ever! Dr. Smith designed this diet to include simple, tasty, inexpensive, fast-to-cook recipes, combined with an eating strategy to stop the hunger pangs. Rather than being labeled a “diet”, it is more of a food lifestyle change that you learn progressively over 90 days. Dr. Smith describes it this way: “it teaches the correct principles of eating healthy, but not to be afraid of having a slice of cake or chocolate chip cookies every now and again. Almost everything in life is about finding a balance and doing things in moderation.”

Costs

Less than $10 for the purchase of the book, plus your normal grocery expenses.

Sample Foods

Country Breakfast Patty with Oatmeal and Side of Fruit
Mushroom, Pepper and Provolone Fritta
Chicken Marsala with Brown Rice
Tropical Fruit Salad

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Wall Street Diet

The Wall Street Diet: The Surprisingly Simple Weight Loss Plan for Hardworking People Who Don’t Have Time to Diet

Quick Glance

Designed for workaholics or anyone who just doesn’t have the time or inclination to follow a strict plan or count calories, this plan may actually work for those people who don’t normally lose weight with standard diets. The book’s author gives specific advice on dealing with the food choices that bombard us daily, especially during our workdays. This plan focuses on helping the many people that face real-life situations that include non-diet foods such as business meetings, office parties, lunch with co-workers, etc. Gives guidance on making choices that don’t make you feel as though you are dieting, and don’t alert your friends and co-workers to your dieting status.

Costs

Less than $20 for the book.

Sample Foods

No specific diet foods, as this diet is more about real-life strategies than specific types of food.

Diet.com

Diet.com web site

Quick Glance

Diet.com, the inspiration of Dr. Robert Kushner, is a personality type diet that is based on a 70-question personality quiz that determines your food and exercise profile. The quiz is free, so you can take it to see what your diet profile is like. Based on your answers, you get a diet plan and exercise plan tailored specifically for you, if you sign up for their premium membership plan. There is a free membership option, but it is limited to the following features:

• Access to the Online Support Community, including some of the Discussion Boards
• Online Support Buddies
• Local Support Groups
• Great articles and newsletters

With a premium membership plan, get:

• Customized “4 Steps to Success” Plan
• Complete Personality Type Diet weight loss program
• Meal plan customized to your Eating Personality
• Exercise plan personalized to your Exercise Personality
• Coping plan personalized to your Coping Personality
• Access to Coaching Corner Discussion Board and Newsletters
• Personal weight, meal and exercise trackers
• Personalized weekly self-checklists
• Grocery lists
• Dining out guide

Costs

Premium membership costs: A one-time $19.95 initiation fee, and then monthly fees ranging from $9.95/month to $19.95/month, depending upon length of plan chosen.

Sample Foods

Completely personalized, so everyone’s will vary, but here are some examples of a typical day:

• Whole grain waffles
• turkey bacon
• banana
• Wendy’s grilled chicken sandwich
• peach
• salmon and roasted veggies
• baby carrots
• hummus
• crackers
• cinnamon graham cracker w light cream chease and strawberries topping

Atkins Diet

Atkins web site

Quick Glance

The Atkins Diet is the grand-daddy of “low carb diets”. Despite the controversy surrounding it for decades, it remains a very popular diet plan. The theory behind this diet plan is that we eat too many carbohydrates, which are burned before the fat that we eat is burned. If, however, we eat more meat and fat, and very few carbs, our bodies will burn the fat instead, thereby causing us to lose weight. This process of the body burning its own fat for fuel is known as ketosis. A beneficial effect of ketosis is that we feel less hungry, so we tend to eat less as well.

The plan itself is designed to drastically cut the amount of carbs in the beginning to jump-start your body into burning the fat. This means you can eat above-normal amounts of fish, meats, cheeses and fats (including butter and mayo), but you’ll be completely removing refined sugar, milk, white rice, and white flour from your diet (forever). For the first two weeks, you’ll also be extremely limited in the amount of fruits and vegetables that you can eat. This first stage is designed to make sure your body gets the jump-start into ketosis that it needs. Eventually, you will add fruits, vegetables and whole-grain foods back into your diet.

Costs

Less than $10 for the book and no significant changes in how much you spend on groceries. You may, however, wish to purchase Atkins’ line of packaged diet bars and shakes, but they are optional.

Sample Foods

Meats
Cheeses
Fats
Butter
Mayonnaise
Fish
Shellfish