Peanut Butter Diet

The Peanut Butter Diet was written byHolly McCord, MA, RD, and former nutrition editor of Prevention magazine. Holly claims that by incorporating peanut butter into your daily diet, you will lose weight and potentially ward off heart disease. She contends that following a diet that tastes good and satisfies cravings is more sustainable and will lead to greater long-term success. Her approach is based on the idea that a diet higher in healthy fat is more satiating, stabilizing blood sugar, preventing cravings and binges.

This is a reduced calorie, portion-controlled approach that allows women 1,500 calories per day and men 2,200 calories daily. Approximately 35% of calories come from fat. For both women and men, 4-6 tablespoons of peanut butter should be consumed daily. Exercise is strongly emphasized on this plan, and Holly recommends 45 minutes daily. Weight loss is expected to be approximately 1-2 pounds per week and considered more sustainable and permanent than rapid weight loss.

 Foods to include: 

  • Vegetables

  • Fruits

  • Whole grains

  • Lean meats

  • Poultry

  • Fish

  • Low-fat dairy

  • Healthy fats

Foods to avoid:

  • Processed foods

  • Refined grains

  • Refined sugar

  • Full-fat dairy

Pros:

  • Healthy fats stabilize blood sugar

  • May become a lifestyle approach

  • Encourages whole foods

Cons:

  • Requires calorie counting, which may be unsustainable and foster obsessive behaviors in some

  • Some may do well on full-fat dairy

  • Peanut butter is one of the most common allergens

Sources:

Holly McCord’s The Peanut Butter Diet
Can You Slim Down on Peanut Butter Diet? www.abcnews.go.com

Perfect 10 Diet

The Perfect 10 Diet was created by New York City internist Michael Aziz as an approach to help his patients balance hormones and manage weight. While on the Perfect 10 Diet, 40% of calories consumed should come from carbohydrates, 20% from protein, and 40% from fat.

This diet promotes eating whole foods in their natural state and discourages low-fat and non-fat alternatives. Aziz teaches that there are 10 key hormones that directly effect weight loss and overall health, and 10 perfect foods that help to balance these hormones. The 10 key hormones are insulin, glucagon, leptin, thyroid hormone, human growth hormone, cortisol, dehydroepiandrosterone (DHEA), estrogen, progesterone, and testosterone. The perfect 10 foods are eggs, shellfish, olive oil, dark-meat poultry, wild salmon, oranges, cruciferous vegetables, oatmeal, butter, and whole milk

There are three stages in the Perfect 10 Diet, all of which should be accompanied by 45 minutes of exercise 3-4 times per week. Stage one is the three-week “initiation” phase, intended to jump-start weight loss. It consists of three meals and two optional snacks, excluding all grains and alcohol. Stage two has all the components of stage one, but includes 1-3 daily servings of whole grains. However, if weight increases, it’s advised to cut back on grains again. This phase should be continued until the desired weight loss goal is met. Stage three is for maintenance, and may incorporate 3-4 daily servings of whole grains. During this phase, sweets and desserts may be eaten in moderation.

 Foods to include:

  • Fruits

  • Vegetables

  • Whole grains

  • Poultry

  • Fish

  • Eggs

  • Dairy

  • Olive oil

Foods to avoid:

  • Processed grains

  • Sugar

  • Trans fats

  • Alcohol

Pros: 

  • Encourages whole foods

  • May become a lifestyle approach

  • May balance hormones and lead to sustainable weight loss

Cons:

  • Does not consider bio-individuality

  • Restricting grains may lead to binges

  • May be difficult to avoid alcohol

Source:

The Perfect 10 Diet www.theperfect10diet.com

Perricone Prescription Diet

The Perricone Prescription, an anti-aging and anti-inflammatory diet, was developed in 2002 by dermatologist and author of The Perricone Prescription, Nicholas Perricone, MD. On a mission to determine how nutrition affects the body and the aging process, he discovered that sugar causes inflammation in cells. He states that “50% of aging is a result of sugar” and claims that sugar is “as bad for your skin as sun exposure.” Dr. Perricone teaches that inflammation causes wrinkles, acne, and many other degenerative diseases.

In The Perricone Prescription, he recommends eating three meals and two snacks each day along with taking 25 supplements. He advises dieters to incorporate 20-30 minutes of physical activity as well. The daily menu on this plan includes high-quality protein, healthy fats – especially those containing omega-3 fatty acids – low-glycemic carbohydrates, spring water, and beverages high in antioxidants. Dr. Perricone also advises to eat protein before carbohydrates at each meal. Foods emphasized are naturally anti-inflammatory and help to regulate blood sugar and insulin levels. In as little as three days on this plan, Dr. Perricone says that you can expect improved skin and damage reversal, a stronger immune system, increased bone density, improved metabolism, and a decreased risk of cancer and heart disease.

Foods to include:

  • Low-glycemic vegetables

  • Low-glycemic fruits

  • Organic animal protein

  • Wild fish

  • Some organic dairy

  • Whole grains

  • Beans

  • Nuts

  • Herbs and spices

  • Green and white teas

Foods to avoid:

  • High-glycemic vegetables

  • High-glycemic fruits

  • Duck

  • Beef

  • Hard cheeses

  • Processed carbohydrates

  • Sugar

  • Pickles

  • Soda

  • Alcohol

  • Coffee

  • Fruit juice

Pros:

  • Emphasizes healthy fats, critical for brain function

  • Encourages a whole foods approach

  • May reduce the risk of cancer and other diseases

Cons:

  • May be difficult to avoid coffee

  • Some dieters may need more exercise to see results

  • Some may require more structure to lose weight

Sources:

The 3-Tiered Philosophy www.perriconemd.com
The Perricone Promise www.webmd.com

Pescetarian Diet

A pescetarian eats fish and shellfish, but no red meat, poultry, or other land animals. In addition to seafood, a pescetarian diet typically includes vegetables, fruits, nuts, grains, and beans. Some people choose to include eggs as well.

While many individuals choose this diet for better health, others have moral, religious, or cultural ties to it. Fish is a great source of omega-3 fatty acids, which boast a plethora of health benefits. Health studies have shown that omega-3 fatty acids found in fish oil may reduce the risk of heart disease, help improve memory and motor skills, lower blood pressure, improve circulation, reduce blood clotting, boost immunity, improve arthritis, lower cholesterol, and reduce inflammation. Salmon is often emphasized to include in this diet since it boasts a high number of omega-3 fatty acids. Unlike red meat and dark poultry, most fish is low in saturated fat. White fish – including sole, cod, haddock, and flounder – is very low in calories and fat, making it a desirable option to those taking a reduced-calorie approach.

 Foods to include:

  • Vegetables

  • Fruits

  • Fish

  • Eggs, if you choose

  • Whole grains

  • Beans

  • Dairy

  • Nuts

  • Seeds

Foods to avoid:

  • Red meat

  • Poultry

  • Eggs, if you choose

Pros:

  • May reduce the risk of heart disease

  • May result in weight loss

  • Supports brain function

Cons:

  • Some individuals do well on high-quality saturated fats found in meat and poultry

  • Not suitable for those who don’t like fish

  • May be too low in calories for some

Sources: 

Pescetarian Life www.pescetarianlife.com 
Omega-3 in fish: How eating fish helps your heart www.mayoclinic.com

pH Diet (Acid Alkaline Diet)

PH is the negative log of hydrogen ion concentration in a water-based solution, and represents the hydrogen ion levels in the body. The scale runs from 1 to 14, 7 being neutral. Some believe that our bodies should be slightly alkaline – around 7.45 – in order to be at our highest level of wellness.

PH balance in the body is crucial to enzyme functions that control our metabolisms and hormones, and ultimately, our ability to thrive. A slightly alkaline or basic blood pH contributes to healthy enzyme reactions and organ functions. When the body is too acidic, many people report digestive issues, skin blemishes, brittle hair, dull complexion, brain fog, and much more. Advocates of this principle test their pH using litmus paper and their urine or saliva first thing when they wake up before consuming any food or drink. Followers of the pH diet believe that eating too many acid-forming foods causes blood and/or tissues to become acidic and that this promotes disease, exhaustion, and anger. They believe that balancing the pH by eating more alkaline forming foods restores health.

 Foods to include:

  • Vegetables

  • Some fruit, primarily low-glycemic options like berries and green apples

  • Some whole grains, such as quinoa and millet

  • Lean meat

  • Poultry

  • Fish

  • Eggs

  • Some dairy

  • Nuts

  • Olive oil

Foods to avoid:

  • High-glycemic fruits

  • Processed carbohydrates

  • Processed sugar

  • Alcohol

  • Caffeine

  • Yeast

  • Fatty meat

  • Sweets

  • Cheese

  • Some grains – barley, corn, and rye

  • Dried fruit

  • Peanuts, cashews, and pistachios

Pros: 

  • Alkaline blood may protect against disease

  • Alkaline system may lead to weight loss or maintenance

  • Staying alkaline may lead to greater mental clarity and focus

Cons:

  • May be too restrictive for some

  • May be difficult to discern which foods are acidic and which are alkaline

  • Depending on an individual’s condition, it may be easy to become too alkaline, and therefore contracted and constipated

 Sources:

How you Rot & Rust www.biomedx.com 
Alkalize your Body pH to Restore Good Health www.balance-ph-diet.com
The Alkaline Food Chart www.acidalkalinediet.com 
A List of Acid/Alkaline Forming Foods www.essenceoflife.com