Starch Solution

Potatoes, beans, rice, grains, and corn are the staples of Dr. McDougall’s Starch Solution diet. Many people believe starchy foods hinder weight loss, but McDougall believes they’re the foundation of a fit, healthy body.

He argues against skeptics by stating that starches helped shape the health of the Mayans, Aztecs, Egyptians, and civilizations of Ancient Asia, all incredibly strong, vivacious groups. The starch diet is comprised of 70% starch, 20% vegetables, and 10% fruit. It does not include meat and dairy.

 Foods to include:

  • Vegetables

  • Fruits

  • Whole grains

  • Refined grains

  • Corn

  • Beans

Foods to avoid:

  • Meat

  • Poultry

  • Fish

  • Eggs

  • Dairy

  • Oils

Pros:

  • Plant-based diets are associated with health advantages in clinical studies and public health research

  • The Starch Solution is written by a licensed medical professional

  • The book comes with recipes

  • May reduce heart disease

Cons:

  • No distinction between refined and whole grains, and the possible negative affects of refined grains

  • May cause significant weight gain for some

  • May lead to anemia due to low iron intake

  • Does not consider bio-individuality

 Sources:

The Starch Solution www.drmcdougall.com

What are Good Starches to Eat? www.livestrong.com

Sugar Busters! Diet

The Sugar Busters! Diet was written by three doctors and one Fortune 500 CEO. The goal and tagline of this diet is “cut sugar to trim fat.” This approach avoids foods that spike insulin levels, such as potatoes, pasta, white bread, white rice, carrots, corn, ripe bananas, raisins, and beer. Proponents discourage certain food combinations, such as fruit and nuts. The creators believe that fruit should always be eaten alone to avoid fermentation in the gut.

This approach to eating is not a diet but a lifestyle. There’s no calorie, fat or carbohydrate counting, weighing or measuring, however, there is a focus on portion control. Three regular meals should be consumed daily, as well as snacks. Meals should be composed of high-fiber vegetables, whole grains, lean meat, and low-fat dairy. There’s no set meal plan – dieters are encouraged to make the best choices from what’s available to them. Followers should aim to exercise regularly, although type and duration is up to the individual. 

Foods to include:

  • Vegetables

  • Fruits

  • Whole grains

  • Meat

  • Poultry

  • Fish

  • Eggs

  • Beans

  • Dairy

  • Nuts and seeds

  • Healthy oils

Foods to avoid:

  • Refined grains

  • Sugar

  • Trans fat

  • Processed foods

Pros:

  • Emphasizes whole foods

  • Avoiding sugar may reduce anxiety and chronic fatigue

  • May alleviate digestive upset

Cons:

  • Sugar is addictive and may be difficult to reduce

  • Not suitable for those with dairy allergies

  • Some may be averse to meat

  • Some may require a more specific system to see results

Source:

Sugar Busters! www.sugarbusters.com

Superfoods Diet

The Superfoods Diet essentially refers to a style of eating that emphasizes consuming foods based on their nutritional value – the foods offering the most nutrients or beneficial compounds per serving are favored.

Superfoods are often rich in antioxidants, vitamins, minerals, phytonutrients, enzymes, and fiber. These foods help support the immune system and reduce oxidative stress in the body that can lead to early aging and, eventually, disease. Many people feel that foods have to be exotic to be considered a superfood, but others feel that all whole foods are “super” foods.

 Foods to include:

  • Berries (acai, blueberries, blackberries, tart cherries, raspberries, goji, lingonberries)

  • Leafy greens (collard greens, kale, bok choy, mustard greens, chard)

  • Beans/legumes (lentils, black beans, peas)

  • Whole grains (oats, quinoa, brown rice, forbidden rice)

  • Mushrooms (chaga, reishi, shiitake)

  • Seeds (chia, hemp, flax, pumpkin)

  • Probiotic-rich foods (pickles, tempeh, kombucha, kefir)

  • Pasture-raised eggs

  • Pomegranates

  • Avocados

  • Ginseng

  • Spirulina and blue-green algae

  • Wheatgrass

  • Maca

  • Turmeric

  • Green tea

  • Cacao

  • Juices/smoothies

  • Organic foods (no pesticides)

Foods to avoid:

  • Refined foods (sugar, grains, etc.)

  • Most animal foods

  • Artificial colors, sweeteners, and preservatives

  • GMOs

Pros:

  • Relies mostly on whole foods

  • High in antioxidants

  • May help to support longevity

Cons:

  • May be more costly

  • May require more prep time

  • Some superfoods may interact with certain medications – if you are on medication, consult your physician first to make sure there isn’t a risk of a food-drug interaction.

Source:

  • Wolfe, D. (2009). Superfoods. Berkeley, CA: North Atlantic Books.

Swiss Diet

The Swiss Diet was developed by Thomas Rau, MD and part-owner of the Paracelsus Klinik in Switzerland. He pioneered the Swiss Biological Medicine™, a model of care in Europe. His approach is based on the belief that cells completely renew themselves within seven years, thus giving the opportunity for significant renewal and transformation.

The goal is to heal sick and/or dysfunctional organs and systems in the body, making them vital again by stimulating healthy new cell growth. In his book, The Swiss Secret to Optimal Health, Dr. Rau provides a three-week detoxification diet for whole body healing. The diet addresses the source of many symptoms and promotes the following:

  • Elimination of food allergies

  • Purging of toxins

  • Alkalization of the body

  • Boosting the body’s natural immune system

  • Anti-aging

 The Swiss Diet prohibits sugar, caffeine, processed foods and alcohol. It encourages vegetables and whole grains, and limits animal protein to chicken and/or fish a few times per week. Dr. Rau recommends modest amounts of sheep and goat cheese such as Manchego, Roquefort, feta, and Pecorino Romano. The diet claims effortless weight loss and renewed well- being. It aids in healing many autoimmune and inflammatory diseases including:

  • Allergies

  • Asthma

  • Arterial sclerosis

  • High blood pressure

  • Arthritis

  • Osteoporosis

  • Cancer

  • Chemotherapy side effects

  • Acid reflux

  • Type 2 diabetes

 The Swiss Diet has two phases. The first is a strict detox where dieters only consume vegetables, fruits, and some grains. Animal protein, alcohol, sugar and processed foods are forbidden. In phase 2, followers can add lean poultry and fish into their diets, as well as goat and sheep dairy products.

 Foods to include:

  • Vegetables

  • Fruits

  • Whole grains

  • Poultry

  • Fish

  • Eggs

  • Beans

  • Goat and sheep dairy

  • Nuts and seeds

  • Healthy oils

Foods to avoid:

  • Refined grains

  • Meat

  • Sugar

  • Trans fat

  • Processed foods

Pros:

  • Emphasizes whole foods

  • May reduce allergies and boost immunity

  • May lead to weight loss

  • May reduce chronic fatigue

Cons:

  • Initial phase is very restrictive and may lead to obsessive behavior

  • Not suitable for those with dairy allergies

  • Not suitable for vegans

  • Eliminates processed foods

 Source:

Dr. Rau’s Way www.drrausway.com 

TLC Diet

The TLC diet, created by the National Institutes of Health’s National Cholesterol Education Program, stands for Therapeutic Lifestyle Changes diet. The objective of the diet is to lower LDL (bad) cholesterol by managing caloric intake, reducing fat and sodium consumption, increasing dietary fiber, and promoting daily physical activity.

The TLC diet requires individuals to track their daily caloric intake and monitor food consumption by reading nutrition labels and adhering to the following guidelines:

  1. Saturated fat limited to 7% of total daily calories

  2. Unsaturated fat between 25-35% of total daily calories

  3. Dietary cholesterol less than 200mg daily

  4. Sodium consumption less than or equal to 2400mg daily

  5. Daily caloric intake based on number of calories necessary to achieve or maintain healthy weight while reducing blood cholesterol level; determined by weight, gender, and level of physical activity.

  6. 30 minutes of moderate physical activity daily

  7. Two grams of plant stanols or sterols and 10-25 grams of soluble fiber daily, to lower cholesterol

  8. Majority of calories from fruits, vegetables, and whole grains

The TLC diet claims to lower LDL cholesterol by 8-10% in six weeks and ultimately reduce the risk of cardiovascular disease.

 Foods to include:

  • Vegetables

  • Fruits

  • Whole grains

  • Lean meats

  • Lean poultry

  • Fish

  • Beans

  • Low-fat or non-fat dairy

  • Nuts and seeds

  • Oils

Foods to avoid:

  • Processed foods

  • Refined grains

  • Sugar

  • High-fat meat

  • High-fat poultry

  • Full-fat dairy

Pros:

  • Encourages label-reading, increasing food awareness

  • Includes daily exercise

  • Promotes whole foods

  • Includes healthy fats, essential for brain function

Cons:

  • Label-reading can be time consuming

  • Requires meal planning; may not be practical

  • Some people thrive on full-fat dairy

 Sources:

TLC www.health.usnews.com 
Therapeutic Lifestyle Changes www.webmd.com 
Lowering Your Cholesterol with TLC www.nhlbi.nih.gov