Diets come and go, many of the most popular weight-loss plans
these days being a variation on the popular low-fat or low-carb
approaches. However few people succeed on any of these eating
plans, for reasons we’ve written about extensively -- so I was
interested to hear from our medical editor, Andrew L. Rubman, ND,
that there is a science-based diet approach that he finds
particularly effective.
It’s called The Perfect 10 Diet Plan, named for the way it
helps the body balance 10 hormones that are important to weight
loss. Internist Michael Aziz, MD, founder and director of Midtown
Integrative Medicine and attending physician at Lenox Hill
Hospital, both in New York City, developed the program, which
guides people in losing weight rapidly and comfortably while also
optimizing long-term health. A year after its introduction,
thousands of people have successfully lost
weight andnoticed an improvement in their
health.
HOW THE DIETS STACK UP
When I called Dr. Aziz, he told me that we are a nation in
"hormonal chaos" and that flawed research was behind the initial
popularity of low-fat diets. Few doctors understood the difference
between good fats and bad, Dr. Aziz told me, so dieters were urged
to shun all fats and eat lots of carbohydrates instead. However,
eating like this triggers excessive insulin, a hormone that stores
fat... makes people hungry... and can start people down a path
toward diabetes.
Other disadvantages: Dr. Aziz says that eating
so many carbs also negatively impacts other hormones, including
human growth hormone (HGH), which helps people stay youthful...
leptin (an appetite-regulating hormone)... and the sex hormones
(testosterone, estrogen and progesterone). All this leads to a
sluggish metabolism that makes weight loss harder.
On the other hand, low-carb diets (including the popular
Atkins diet) urge people to minimize carbohydrates and load up on
fats in order to keep insulin in check. This helps you shed pounds,
but doesn’t address the problems related to other hormones. Plus,
it also overloads people with unhealthy amounts of protein --
slowing thyroid function, which is crucial for weight control.
Furthermore, Atkins and these other low-carb eating plans allow
lots of nitrite-rich processed meats, including bacon and cold
cuts, which are linked to several types of cancer.
In contrast, The Perfect 10 Diet Plan considers all 10
hormones that are key to weight loss and control, which
are...
- Insulin
- Leptin
- Human growth hormone (HGH)
- Thyroid hormones
- Cortisol (the "stress hormone")
- Glucagon (which controls blood
sugar)
- Dehydroepiandrosterone (DHEA, which
combats depression and fatigue)
- Testosterone
- Estrogen
- Progesterone
PERFECT 10 FOODS
In his book,
The Perfect
10 Diet, Dr. Aziz explains that calorie restriction is
not the key to successful and lasting weight loss -- rather the
point is to avoid "diet" foods (he calls them "fake foods") that
have chemical ingredients added. Instead choose whole foods that
contribute to a healthy metabolism, helping with weight loss
while also satisfying your hunger.
To follow the Perfect 10 Diet, you should base your daily
caloric intake on a 40/40/20 formula -- get 40% of your calories
from carbohydrates, 40% from fats, and 20% from protein. You can
select from the following foods...
- Vegetables -- you may have unlimited
amounts of greens (including peas and beans) and other nonstarchy
veggies, while starchy ones (such as potatoes and corn) are allowed
only occasionally, in very small amounts.
- Fruits -- especially berries and
citrus fruits packed with vitamin C. Limit yourself to two servings
a day since fruit is high in fructose, which is used only by the
liver, leaving the excess stored as fat.
- Proteins -- mostly seafood, poultry
(including zinc-rich dark meat, important for the productions of
sex hormones)... whole eggs... and if you like it, a serving of red
meat once in a while.
- Saturated fats -- you may have one
serving per day of butter (one pat) and use coconut oil (one
serving is one tablespoon) as needed both for cooking or to spread
on vegetables. Dr. Aziz explains that many studies over the years
have confirmed that saturated fats can be helpful because they
boost production of sex hormones, thus contributing to more rapid
weight loss. Other allowable fats: Olives and
olive oil... avocados and avocado oil... and nuts, all of which are
rich in nutrients.
FORBIDDEN FOODS
The Perfect 10 Diet strictly forbids foods that act against
good hormone balance. In addition to those fake fats, you should
avoid...
- Artificially "fat-free" and "low-fat
foods" (including dairy). Foods in this group are manipulated to
have less fat than their unprocessed forms, and as a result, they
usually have higher amounts of sugar that spike insulin
release.
- Soy protein isolates. This food
ingredient may sound healthful, but it is in fact highly processed
and may disrupt hormonal balance due to increased concentrations
and potential imbalances in isoflavones(antioxidants
found in plants). Be on the alert for this ingredient in
weight-loss shakes, protein bars, low-carb products and many other
processed foods that are labeled "healthy."
OFF TO A QUICK START
To help you take off and then keep off excess pounds, the
Perfect 10 Diet includes three stages...
- Stage One gets you off to a rapid
start. Each day, you may have three meals plus one or two snacks
from the accepted food list, but no grains of any sort or alcohol.
Follow this for about three weeks.
- Stage Two supports continuous weight
loss but provides additional choices (whole grains and a bit of
alcohol). Once weight loss has begun in earnest and you have grown
accustomed to following the diet regimen and exercising regularly,
you may add one to three servings of whole grains per day,
including whole-grain pasta, and an occasional glass of organic
wine.
- Stage Three is a weight-maintenance
plan that also is an excellent choice for general good health, says
Dr. Aziz. Now you may add yet another whole-grain serving each day
and even have an occasional sweet treat such as a piece of dark
chocolate.
In summary, eating whole foods that nourish rather than
challenge your body will result in naturally balanced hormones,
which will help you lose weight and feel great. Since it is smart
to continue to keep a close eye on your hormone balance, in his
book Dr. Aziz also provides advice on what lab tests you should ask
your doctor to perform at the start of your diet and periodically
thereafter. He also includes recipes and other suggestions for
making this way of eating satisfying and one that can be
healthfully maintained as time goes on... the true measure of a
successful diet for health!