The “ONE-THIRD” Diet

We know that one of the most important parts of the “Five Fingers of Prevention” is diet (the others are adequate exercise, appropriate prescription medications, proper nutritional supplements, and a positive attitude). Diet, like the other aspects of prevention, is a lifestyle and not just something you do to lose a few pounds and then return to your “old ways”. The only diet that has been proven to save lives and prevent heart disease and cancer is a Mediterranean diet. It is axiomatic that “you can save more lives with the proper diet (and exercise) than you can with all the drugs in the pharmacy”.

However, even with the best and most proper diet, the simple fact is that if you take in more calories than are used up by your personal metabolism or through exercise, then you will gain weight. Most people do not excessively overeat; they just take in a penny’s worth of more calories per day than they need. These pennies however can add up to serious amounts. The simple fact is that ONLY 200 extra calories per day (the equivalent of one can of regular soda pop) will put 21 pounds on your frame in one year. Three-hundred calories extra amounts up to 32 pounds per year.

The good news is that the HEALTHY Way to lose weight is to reverse the process. Crash diets that allow you to lose many pounds in two weeks, lose mostly water weight and are actually starvation diets, which in the long run (and in some even in the short run) are dangerous and threatening to your overall good health.

Calorie counting has been shown over and over again to work. In fact, it is the basis for successful weight loss programs such as Weight Watchers. The concept is sound – take in less calories per day than you need and you will lose weight. The problem is that they come up with “exchanges” and have you weight your own food and frankly, this is difficult for many to do on a consistent basis.

Here is what leading experts recommend: The first step is to start with healthy choices for meals and snacks. Second, since we are basically trying to find 200 to 400 calories per day that you DON’T need and make them go away, do the following. Take your “usual” meals and snacks and simply CUT ONE-THIRD OF IT OUT. Although it would be preferable that you cut more of the potato on your plate than the broccoli – we need to be fair. So look at your plate or that snack and figure out how you can remove 1/3 of each item, give what is left to “dog” (of course we don’t want your dog to get fat either!) and then enjoy, without guilt. With time, you get tired of wasting food (or making your dog fat) and start to figure out what portion sizes are best for that now much thinner YOU. That is The “One Third” Way Diet – simple!