Johns Hopkins -- Putting Portion Control to the Test
Oprah.com --Make Half of every Meal Fruits and Vegetables
The Mayo Clinic - Healthy Weight Pyramid: A sample menu
Oprah.com --Make Half of every Meal Fruits and Vegetables
The Mayo Clinic - Healthy Weight Pyramid: A sample menu
The books and cookbooks that you will find featured in the selection that follows were chosen with great care as to the value of the content and the reputation of the authors in the field of either cholesterol control and management, or diet and nutrition. However, consulting a website page or book is bo substitute for professional help, self-diagnosis and self-treatment may be ill advised. If you are a patient with high cholesterol levels or a heart patient, make sure you discuss with your Doctor or Dietitian regarding your treatment or diet. Users of recipe software programs for diet planning will benefit greatly from discussing their diet plan, menu and recipes with their dietitian or doctor. You can buy the books online.
Cookbooks with Low-Calorie recipes
for Weight Loss
for Weight Loss
The heartMonitron Journals - Published for Educational Purposes, only your Doctor can provide advice. The JOURNALS contain articles, news and recipes relative to Health Care and Improvement, Nutrition, Management of Coronary Heart Disease, Type 2 Diabetes, High Cholesterol, weight loss and the Maintenance of a Healthy Weight. - hM strongly recommends using the information in the articles and healthy recipes provided on this website under the professional supervision of your doctor or registered dietitian . Whether you are seeking to improve your health, reverse heart disease, control diabetes or your weight, assume that getting professional advice from your MD or RD is best. NGBeditor
Cooking Successfully for Weight Loss
Enjoying delicious meals while taking full advantage of the efficiency of low-calorie programs.Why are low-calorie recipes generally more efficient and better at achieving weight loss goals than just low-carb alone or just low-fat alone?
the hM NewsWire
"Dieting Myths" A short video presentation - Mary Russell, MS, RN, director of nutrition services at the University of Chicago Medical Center, talks about dieting myths such as the existence of a "perfect food" for weight loss. "...your body percieves a calorie as a calorie! "
"Setting Reasonable Diet Goals" Mary Russell, MS, RN, director of nutrition services at the University of Chicago Medical Center, talks about the importance of setting reasonable goals when starting a new diet and how simply reducing portion sizes (calorie reduction) can make an immediate difference.
This can be done by simply assembling your own list of low-calorie recipes. It can also be done without sacrificing on taste and meal enjoyment. Going on a diet should not (never) mean you give up on on taste and on the enjoyment of your meals.
Well planned low-calorie recipes are generally high in fiber. This will help provide a feeling of satiety and keep you from being hungry. Most types of cuisine can be made lighter, whether they are omnivore recipes, Mediterranean or vegetarian recipes.
The very reason why low-calorie recipes work so well to achieve weight loss is because they generally reduce fat intake, carbohydrate intake and sometimes portion sizes as well.
An example of a smart and systematic approach to reduce calorie intake is the one described by Nancy S. Hughes in the “ The 1200-Calorie-a-Day Menu Cookbook”. She uses a sort of foolproof approach where it does not matter whether your metabolism responds to carbohydrate, fat or both. No matter what recipes you chose for the day, they will add up to 1,200 Calories per day and you will be ingesting less calories than you burn and consequently will now lose those unwanted pounds. The “Weight Watchers New Complete Cookbook - Momentum Program Edition” and “ Betty Crocker, The 300 Calorie Cookbook” can also be good sources of inspiration. The Betty Crocker Cookbook features lightened versions of recipes you are familiar with.
Well planned low-calorie recipes are generally high in fiber. This will help provide a feeling of satiety and keep you from being hungry. Most types of cuisine can be made lighter, whether they are omnivore recipes, Mediterranean or vegetarian recipes.
The very reason why low-calorie recipes work so well to achieve weight loss is because they generally reduce fat intake, carbohydrate intake and sometimes portion sizes as well.
An example of a smart and systematic approach to reduce calorie intake is the one described by Nancy S. Hughes in the “ The 1200-Calorie-a-Day Menu Cookbook”. She uses a sort of foolproof approach where it does not matter whether your metabolism responds to carbohydrate, fat or both. No matter what recipes you chose for the day, they will add up to 1,200 Calories per day and you will be ingesting less calories than you burn and consequently will now lose those unwanted pounds. The “Weight Watchers New Complete Cookbook - Momentum Program Edition” and “ Betty Crocker, The 300 Calorie Cookbook” can also be good sources of inspiration. The Betty Crocker Cookbook features lightened versions of recipes you are familiar with.
Is There a Best, a Most Efficient Way for You to Cook Successfully for Weight Loss?
In short, by using low-calorie recipes, you can make your own weight loss program and succeed. Just assemble a list of recipes and most importantly pick those recipes that you know you are likely to love, so it will be real easy for you to stick to your program.
The most difficult part, often the only difficult part, really, is to decide you want to do it and get started. Picking recipes you will love will turn out to be fun.
The most difficult part, often the only difficult part, really, is to decide you want to do it and get started. Picking recipes you will love will turn out to be fun.
To make your own weight loss plan and succeed, pick and modify those recipes you deem delicious and only those are likely to love.
When choosing your recipes, make sure they are healthy and balanced. Your local library may offer a good choice of cookbooks that focus on low-calorie recipes. If not you can view on-line now, our selected nine cookbooks filled with low-calorie recipes, just click on the picture on the left. heartMonitron's advice: Make sure to choose only healthy and balanced recipes, and only those low-calorie recipes that you know you will absolutely love to eat ! And if you happen to think that a recipe would taste better to YOU with some oregano instead of basil, then do not hesitate and dare to do some tweaking! Cook those ingredients so they are tasty and delicious ...to YOU !
Getting Started: Why not make sure you make it pleasant and have fun while browsing and choosing your favorite healthy, balanced recipes?
Additional resources or references.
Betty Crocker low-calorie recipes, four sections: low-calorie dinners, low-calorie desserts, low-calorie salads and low-calorie side dishes.
http://www.bettycrocker.com/recipes/health-and-diet/low-calorie-recipes
Weight Watchers' article: Hungry Girl Goes ...in Search of Breakfast Basics. And she finds things such as low-calorie and low-fat toaster waffles.
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=82751&sc=3010
An article by the experts at the Mayo Clinic: “If I Switch to a Vegetarian Diet, Will I lose Weight?
http://www.mayoclinic.com/health/vegetarian-diet/AN01580
An American Heart Association article: How many calories should you eat to avoid gaining weight. A chart, in lieu of a calorie counter or calculator, that is helpful that will help those seeking to lose weight or control it.
http://www.americanheart.org/presenter.jhtml?identifier=3040366
Johns Hopkins on weight loss: Ten Strategies for Successful Weight Loss
http://www.johnshopkinshealthalerts.com/reports/nutrition_weight_control/67-1.html
The above additional resources are provided to help you get a better grasp of the current knowledge regarding weight loss and management. Whereas most articles they do not feature recipes as such, they help understand why the low-calorie diet programs are so successful.
Betty Crocker low-calorie recipes, four sections: low-calorie dinners, low-calorie desserts, low-calorie salads and low-calorie side dishes.
http://www.bettycrocker.com/recipes/health-and-diet/low-calorie-recipes
Weight Watchers' article: Hungry Girl Goes ...in Search of Breakfast Basics. And she finds things such as low-calorie and low-fat toaster waffles.
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=82751&sc=3010
An article by the experts at the Mayo Clinic: “If I Switch to a Vegetarian Diet, Will I lose Weight?
http://www.mayoclinic.com/health/vegetarian-diet/AN01580
An American Heart Association article: How many calories should you eat to avoid gaining weight. A chart, in lieu of a calorie counter or calculator, that is helpful that will help those seeking to lose weight or control it.
http://www.americanheart.org/presenter.jhtml?identifier=3040366
Johns Hopkins on weight loss: Ten Strategies for Successful Weight Loss
http://www.johnshopkinshealthalerts.com/reports/nutrition_weight_control/67-1.html
The above additional resources are provided to help you get a better grasp of the current knowledge regarding weight loss and management. Whereas most articles they do not feature recipes as such, they help understand why the low-calorie diet programs are so successful.
Why is it that, in clinical studies, supervised low-calorie recipe-based programs seem to always outperform just low-carb or just low-fat programs for achieving weight loss?
Read Reviews or Browse Through a Selection of
NINE COOKBOOKS w/ LOW-CALORIE RECIPES for Weight Loss
NINE COOKBOOKS w/ LOW-CALORIE RECIPES for Weight Loss
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325 COOKBOOKS w/ RECIPES
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There are basically 3 main types of weight loss programs known to be efficient. Their efficacy will vary according to your metabolism. One method may work wonders for you and not much for your neighbor ...and vice-versa. The truth is: we are all are unique biological specimens.
If you are a strong responder to carbohydrate intake, chances are the low-carbohydrate weight loss programs and diets will work reasonably well for you. On the other hand, if you are a strong responder to fat intake, you will have more success with a low-fat program. What if your metabolism responds to both types of intake? As it is probably the case for you and most people!. Then, short of portion size reduction, the low-calorie weight loss programs will definitely work best for you, as they work well for most people.
Actually, the very knowledgeable people at the Mayo Clinic insist very strongly on the fact that controlling your weight is a balancing act, and that calories are always part of the overall equation. ...It somehow always boils down to the fact that If you eat more calories than you burn, you gain weight and that if you eat less calories than you burn, you lose weight. (Please See: http://www.mayoclinic.com/health/weight-loss/MY00432 on this topic.)
So instead of going for a program that focuses only on reducing carbohydrate intake or only on reducing fat intake, why not go after the calories.
If you are a strong responder to carbohydrate intake, chances are the low-carbohydrate weight loss programs and diets will work reasonably well for you. On the other hand, if you are a strong responder to fat intake, you will have more success with a low-fat program. What if your metabolism responds to both types of intake? As it is probably the case for you and most people!. Then, short of portion size reduction, the low-calorie weight loss programs will definitely work best for you, as they work well for most people.
Actually, the very knowledgeable people at the Mayo Clinic insist very strongly on the fact that controlling your weight is a balancing act, and that calories are always part of the overall equation. ...It somehow always boils down to the fact that If you eat more calories than you burn, you gain weight and that if you eat less calories than you burn, you lose weight. (Please See: http://www.mayoclinic.com/health/weight-loss/MY00432 on this topic.)
So instead of going for a program that focuses only on reducing carbohydrate intake or only on reducing fat intake, why not go after the calories.
A Johns Hopkins University School of Medicine Study
on the Efficacy of low-calorie intake
on the Efficacy of low-calorie intake
The Mayo Clinic Plan for Weight Loss
A Dieting Program Based on Low-Calorie Intake
A Dieting Program Based on Low-Calorie Intake
Two Penn State University Studies
on calorie reduction and weight loss
on calorie reduction and weight loss
During a multi-center evaluation of health benefits and weight loss on the Medifast Weight Management Program (this is a medically supervised meal replacement program), doctors Crowell, M.D. and Cheskin, L.J. - at The Johns Hopkins University School of Medicine - conducted a 16-week evaluation of 185 overweight men and women using the Medifast program.
Findings: Men lost an average of 67.41 lbs. (as much as 121 lbs.) and women lost an average of 47.5 lbs. during fasting. Ninety-one (91%) percent of men and 72% of women lost more than 40 lbs. on the program. Significant reductions were seen in blood pressure, total cholesterol and triglycerides. Blood pressures were decreased in 90% of hypertensive patients. Only minor side effects were seen during the modified fast. The most common complaints were headaches, fatigue, lightheaded, and cold intolerance.
They concluded that medically-supervised, protein-sparing modified fasts programs offer safe, effective means to lose weight and are accompanied by significant improvements in coexisting health problems.
By mentioning the above clinical results, we are not advocating that you go necessarily on a meal replacement program. We are rather trying to illustrate that lowering your intake of calories, by using modified recipes or less energy-dense ingredients, you too can achieve similar results, although at a more reasonable pace or rate.
Findings: Men lost an average of 67.41 lbs. (as much as 121 lbs.) and women lost an average of 47.5 lbs. during fasting. Ninety-one (91%) percent of men and 72% of women lost more than 40 lbs. on the program. Significant reductions were seen in blood pressure, total cholesterol and triglycerides. Blood pressures were decreased in 90% of hypertensive patients. Only minor side effects were seen during the modified fast. The most common complaints were headaches, fatigue, lightheaded, and cold intolerance.
They concluded that medically-supervised, protein-sparing modified fasts programs offer safe, effective means to lose weight and are accompanied by significant improvements in coexisting health problems.
By mentioning the above clinical results, we are not advocating that you go necessarily on a meal replacement program. We are rather trying to illustrate that lowering your intake of calories, by using modified recipes or less energy-dense ingredients, you too can achieve similar results, although at a more reasonable pace or rate.
The Annals of Internal Medicine Evaluation of the Major Commercial Weight Loss Programs
The American Diabetes Association and The University of Maryland Medical Center on Weight Control for Type 2 Diabetes
(hM : you will note that the ADA is very prudent when it comes to setting calorie goals. This is quite understandable. HM considers that diabetics who wish to embark on a weight loss diet should first that to their doctor or dietitian, especially if they are prone to experience hypoglycemia. )
The American Diabetes Association recommends that patients aim for a small but consistent weight loss of ½ - 1 pound per week. Most patients should follow a diet that supplies at least 1,000 - 1,200 kcal/day for women and 1,200 - 1,600 kcal/day for men.
Even modest weight loss can reduce the risk factors for heart disease and diabetes. There are many approaches to dieting and many claims for great success with various fad diets. They include calorie restriction, low-fat/high-fiber, or high protein and fat/low carbohydrates. Some evidence suggests that people may respond differently to specific diets depending on whether their weight is overly distributed around the abdomen.
(hM: As mentioned at the top of this page, people respond differently to different diets, this is due to the fact that your metabolism depends on your genetic make-up. You may have to experiment a bit with either low-calorie recipes, or try cooking low-fat or try low-carbohydrate recipes before you find find which type of weight loss program is good for you. Generally, low-calorie diets rely on both low-carb and low-fat recipes)
The American Diabetes Association recommends that patients aim for a small but consistent weight loss of ½ - 1 pound per week. Most patients should follow a diet that supplies at least 1,000 - 1,200 kcal/day for women and 1,200 - 1,600 kcal/day for men.
Even modest weight loss can reduce the risk factors for heart disease and diabetes. There are many approaches to dieting and many claims for great success with various fad diets. They include calorie restriction, low-fat/high-fiber, or high protein and fat/low carbohydrates. Some evidence suggests that people may respond differently to specific diets depending on whether their weight is overly distributed around the abdomen.
(hM: As mentioned at the top of this page, people respond differently to different diets, this is due to the fact that your metabolism depends on your genetic make-up. You may have to experiment a bit with either low-calorie recipes, or try cooking low-fat or try low-carbohydrate recipes before you find find which type of weight loss program is good for you. Generally, low-calorie diets rely on both low-carb and low-fat recipes)
View complete article on low-calorie diets and weight loss by visiting:
http://my.clevelandclinic.org/disorders/obesity/hic_very_low-calorie_diets.aspx
http://my.clevelandclinic.org/disorders/obesity/hic_very_low-calorie_diets.aspx
View complete article on low-calorie diets and weight loss by visiting:
http://www.mayoclinic.com/health/mayo-clinic-diet/MY01040
http://www.mayoclinic.com/health/mayo-clinic-diet/MY01040
View complete article on low-calorie diets and weight loss by visiting:
http://www.annals.org/content/142/1/I-42.full
http://www.annals.org/content/142/1/I-42.full
View complete article on low-calorie diets and weight loss by visiting:
http://www.umm.edu/patiented/articles/what_weight_control_dietary_approaches_type_2_diabetes_000042_4.htm
http://www.umm.edu/patiented/articles/what_weight_control_dietary_approaches_type_2_diabetes_000042_4.htm
View complete article on low-calorie diets and weight loss by visiting:
http://live.psu.edu/story/9045
http://live.psu.edu/story/9045
View complete article on low-calorie diets and weight loss by visiting:
http://www.getyouhealth.com/clinicalstudies.asp
http://www.getyouhealth.com/clinicalstudies.asp
The American Heart Association on Vegetarian Diets and Weight Loss
CLEVELAND CLINIC JOURNAL OF MEDICINE
on the Effect of Calorie Reduction
on the Effect of Calorie Reduction
Disclosure: the following text is based on an article published by the Cleveland Clinic
Disclosure: the following text is based on an article first published by Dr Crowell and Dr Cheskin
Disclosure: the following text is based on an article published by the Mayo Clinic
Disclosure: the following text is based on information published by the Penn State University
Disclosure: the following text is based on information published in The Annals of Internal Medicine
Disclosure: the following text is based on information published by the ADA and the UMMC
Disclosure: the following text is based on a study published by the AHA
View complete article on low-calorie diets and weight loss by visiting:
http://circ.ahajournals.org/cgi/content/meeting_abstract/114/18_MeetingAbstracts/II_518-b
http://circ.ahajournals.org/cgi/content/meeting_abstract/114/18_MeetingAbstracts/II_518-b
View complete article on low-calorie diets and weight loss by visiting:
www.ccjm.org/content/69/11/864.full.pdf
www.ccjm.org/content/69/11/864.full.pdf
The information on this website is provided for educational purposes only your doctor or dietitian can provide advice regarding your particular condition. As for the heartMonitron Journals, we are of the opinion that low-calorie recipes and programs stand a better chance to work for most people, statistically speaking. HM would recommend the following steps:
1- Acquire a basic, but good knowledge of those dietary methods used by top medical specialists to effectively achieve weight loss. They are generally based on the low-calorie approach.
2- Determine what your goals should be.
3- Determine which recipes you happen to love and should be adopted or modified so as to be included in YOUR menu. Popular sources for recipes or inspiration can be:
Betty Crocker's cookbooks,
Weight Watchers cookbooks
You can modify recipes from popular magazines like Good Housekeeping,
Hungry Girl recipes,
Oprah's famous Dr. Oz (O Magazine, on-line (hM's opinion: Very Good !)) ...etc.
You can also use or modify your own favorite recipes. You can look at their fat content and carbohydrate content. You can evaluate your cooking method and the portion size. Once this done, try to reduce the fat content and the carbohydrate content a little.
You may want to increase the proportion of non-starchy vegetables or non-sweet fruits. By doing so, your cooking style and recipes will be low-calorie and will favor weight loss or help you control your weight.
1- Acquire a basic, but good knowledge of those dietary methods used by top medical specialists to effectively achieve weight loss. They are generally based on the low-calorie approach.
2- Determine what your goals should be.
3- Determine which recipes you happen to love and should be adopted or modified so as to be included in YOUR menu. Popular sources for recipes or inspiration can be:
Betty Crocker's cookbooks,
Weight Watchers cookbooks
You can modify recipes from popular magazines like Good Housekeeping,
Hungry Girl recipes,
Oprah's famous Dr. Oz (O Magazine, on-line (hM's opinion: Very Good !)) ...etc.
You can also use or modify your own favorite recipes. You can look at their fat content and carbohydrate content. You can evaluate your cooking method and the portion size. Once this done, try to reduce the fat content and the carbohydrate content a little.
You may want to increase the proportion of non-starchy vegetables or non-sweet fruits. By doing so, your cooking style and recipes will be low-calorie and will favor weight loss or help you control your weight.