The Instinct Diet

by Roberts, Susan B., Ph.D.; Sargent, Betty Kelly

• ISBN13: 9780761150190
• ISBN10: 0761150196
• Format: Hardcover
• Copyright: 2008-12-17
• Publisher: Workman Pub Co

Summary

Satisfying our hardwired instincts has been critical to our survival for as long as we have been human. That's why we eat when food is available, choose the most calorie-dense foods, and hate the feeling of hunger. Today, these same drives are leading millions down the path of obesity. But Dr. Susan B. Roberts, an internationally recognized nutrition researcher at Tufts University, shows how to turn our food instincts into an engine for permanent, healthy weight loss. The Instinct Diet-the "I" diet-is a pleasure to follow: a diet based on impeccable research, a diet where the dieter never goes hungry, a diet that's unequivocally healthy, thoroughly grounded in the metabolic, genetic, and psychological workings of the human body. Essentially, it shows how you can control the controls. Through its focus on delicious, deeply satisfying dishes like Orange Crumbed French Toast, Pork and Lemongrass Soup, Watercress and Citrus Salad with Parmesan Toast, and Chocolate Bread Pudding, plus proven behavioral modifications (Dr. Roberts is a professor of nutrition and psychiatry), the diet is a fat-burning marvel. At Tufts, 85 percent of the participants lost 10 to 50 pounds in the first six months, and 90 percent of them kept the weight off for at least a year. The Instinct Diet shares everything learned at Tufts, and more: the three-stage diet plan; over 100 recipes; eight weeks of menus (with vegetarian and "non-cook" options throughout); and dozens of ideas and strategies for how to retrain our bodies-how to combat the "Gulping Syndrome," use the "Sandwich Technique," why tapping your forehead is an emergency measure to reduce food cravings, and more.

Table of Contents

Preface	p. xi
The Big Picture	p. 1
Our Five Basic Food Instincts: The Key to Permanent Weight Control	p. 3
Hunger: The Need to Feel Full	p. 11
Availability: Just Because It's There	p. 23
Calorie Density: Too Good to Resist	p. 31
Familiarity: Cravings and Triggers	p. 37
Variety: Too Many Choices	p. 47
The Five Food Instincts: A Crib Sheet	p. 59
The Program	p. 61
Ready, Set, Go: Stepping Toward Success-For Now and Forever	p. 63
Stage I: The Two-Week "Getting Started" Diet	p. 73
Stage II: The Six-Week "Keeping It Going" Diet	p. 87
Stage III: Your Personal Maintenance Plan	p. 113
A Final Word	p. 125
The Recipes	p. 127
Breakfasts	p. 133
Soups	p. 144
Sandwiches and Wraps	p. 158
Salads	p. 166
Main Dishes	p. 186
Cooked Vegetables	p. 226
Desserts	p. 235
Drinks	p. 250
A Celebration Dinner for Eight	p. 255
Appendices	p. 261
Body Mass Index (BMI) Table	p. 262
Typical Daily Calorie Requirements Before and After Weight Loss	p. 264
Nutrient Content of Common Foods	p. 272
Portion Sizes of 100-Calorie Free Choices	p. 282
Savvy Shopper Supermarket Directory	p. 283
Weight-Healthy Meal Suggestions for Stage III	p. 290
Emergency Meals	p. 298
Restaurant Survival Guide	p. 299
Sample Food Diary	p. 302
Selected Scientific References	p. 303
General Index	p. 315
Recipe Index	p. 322
Acknowledgments	p. 338
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