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The New Hilton Head Metabolism Diet

Theory:

This diet is based on the premise that your weight problem is not due simply to a lack of willpower. Overweight is a complex biological, metabolic, and nutritional disease that requires a specially designed, comprehensive treatment plan. 

Fat people do not eat more than slim people; fat people do not burn fat as well as slim people.  We know for sure that certain genetic factors determine whether you will be more prone to fatness than someone else

The 4 Key Ingredients to Rebuilding Your Metabolism

Key Ingredient 1: Low-Fat Fuel for your Metabolism

• The types of foods you eat can help or hinder your metabolism
• The best foods to boost your metabolism are:
• Very, very low in fat
• Very high in complex carbohydrates
• Moderate in protein

Key Ingredient 2: Dietary Stairstepping

• It is extremely difficult to stick to a low-calorie diet for week after week and month after month without a break
• Even if you lose a lot of weight using this approach, you typically put in back on
• Staying on a low-calorie diet for a long time is not good for your metabolism
• With Dietary Stairstepping, you divide your weight loss goal into steps or stages, You lose some of your weight, maintain that weight loss for a short period of time, lose more weight, maintain again, and so on.
• However many steps you plan, do not diet for more than four to six weeks to a time – this a is a very important metabolic rule

Key Ingredient 3: The Three-Stage Approach

• The Weekday Low-Calorie Stage – Monday through Friday reduce your caloric intake to 1000 calories a day
• The Weekend Booster Stage – During this stage you will eat 200 to 250 more calories per day than during the Low-Calorie Stage
• The Maintenance Stage – just the right formula to maintain your new lower weight

Key Ingredient 4: Metabolic Minimeals

• You will lose weight more quickly if you eat several meals a day rather than only one or two meals
• 5 meals a day is the optimum number to stir up your metabolism

6 Basic Rules of The New Hilton Head Metabolism Diet

• Basic Food Rule – eat everything exactly as proscribed
• Portion-Control Rule – Measure all recommended portions so that you do not eat more than you should
• Water Rule – Drink at least five 8-ounces of water or other noncaloric beverages. Choose noncaloric drinks that are also noncaffeinated
• Salt Rule – Do not add salt to your food while cooking or at the table
• Alcohol Rule – During the Weekday Low-Calorie and Weekend Booster Stage avoid alcoholic beverages. During the Maintenance Stage, you may have alcohol in moderation
• Vitamin Rule – it is important to take a multivitamin/mineral supplement each day

The Menu Plan provides the following per day:

• Calories: no more than 1000 per day
• Fat Grams: No more than 15 to 20 grams
• Calories from Fat: Less than 20 percent

Weekday Low-Calorie Menu Plan

• Breakfast – 1 oat bran English muffin with 1 tablespoon of low-sugar jam or jelly, 2/3 cup of skim milk or 1%, 1 banana, choice of coffee or tea with sugar substitute
• Lunch – Tuna salad sandwich (1/4 cup tuna salad on 2 slices of low-calorie whole wheat bread with lettuce and 2 slices of tomato); 6 raw baby carrot sticks; choice of any noncaloric or low-calorie beverage
• Minimeal – 1 apple
• Dinner – Pasta (1 ¼ cups of cooked pasta with ½ cup of commercially prepared tomato sauced); Salad (small dinner salad with lettuce, tomato, cucumber, and 1 tablespoon of low-fat dressing of choice; choice of any noncaloric or low-calorie beverage
• Minimeal – 4 cups of air-popped popcorn with no butter or salt

Dr. Peter M. Miller. 1996. New York : Warner Books

Information provided on this website is not meant to replace the services of your physician, but only to act as an educational tool. The diet summaries are by no means a substitute for reading the actual diet programs, but rather are synopses of basic principles meant to pique your interest and help you select a diet. Be sure to consult your physician and read the entire diet book before beginning any weight loss program.