Dr. Ian Marber created the Food Doctor Diet program. Marber created a diet, which contains all food groups, which increase energy and promote good health. He claims that through his program, dieters can achieve healthy and sustainable weight loss, which is easy to maintain. His program contains meal plans, recipes and menus.
The Food Doctor range of fresh foods and healthy snacks are also available for shipping throughout the UK, which contains seed mixes, soy nuts, high fiber breads, cereals, and food bars. Healthy ready-to-eat meals are available, which contain a combination of protein, carbohydrates, fiber, and essential fatty acids.
The Basics of the Food Doctor Diet
The 10 principles, which form the foundation of the diet are:
1. Eat protein with complex carbohydrates
2. Stay hydrated
3. Eat a large variety of foods
4. Fuel up frequently
5. Eat breakfast
6. Avoid sugar
7. Exercise is important
8. Follow the plan at least 80% of the time
9. Make time to eat
10. Eat fat to lose fat
Marber describes that many low calorie "diet" foods have a high glycemic index and can trigger cravings. Instead of concentrating on the calorie content of foods, dieters are advised to think of foods in terms of their nutritional value. For lunch he advises 40% vegetables, 40% protein and 20% complex carbohydrates. For dinner, 50% protein and 50% vegetables, and does not contain complex carbohydrates.
Recommended Foods
- Essential fatty acids such as avocado, olive and sesame oils, raw nuts and seeds, oily fish
- Fresh fruit and vegetables
- Protein such as eggs, fish, raw nuts, legumes, tofu, and veal
- Complex carbohydrates such as quinoa, whole grain pasta, brown rice and bread
Sample Diet Plan
Breakfast
Muesli with nuts and yogurt
Hot ginger and lemon drink
Morning Snack
2 Oatcakes or rye crackers with goat cheese topping and sweet potato
Lunch
Brown rice, steamed broccoli and grilled chicken
Afternoon Snack
Fromage frais and dates
Dinner
Salad nicoise
An evening snack is not recommended.
Exercise Recommendations
The Food Doctor program recommends a minimum of 30 minutes of exercise, three times a week.
Pros
- Based on proven and supported nutritional principles
- Requires no calorie counting
- No deprivation
- A long-term, lifestyle approach to weight loss
Cons
- More expensive than some other diets
Conclusions
The customized nutritional plan can provide that extra boost to your energy and health by addressing your unique nutritional requirements. However, the general program is also a very nutritionally sound approach and a flexible program that is easily sustained as a healthy lifestyle weight loss plan.
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