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The Princeton Plan:

Put Your Body’s “Good Fat” to Work Burning Away Unwanted Fat Forever

Theory:

The Princeton Plan is the first and only weight loss regimen that attacks fat storage on every level, actually correcting a defect in the body’s ability to burn calories.  It includes:

• A balanced diet that alternates low- and high-calorie days to “fool” the body and prevent its metabolism from slowing down in response to deprivation;
• This weight loss plan emphasizes avoiding the plateau effect that occurs when metabolism slows as a result of calorie reduction and focuses on stimulating the metabolism to speed the burning of calories
• A weight loss plan that alternates low-carbohydrate days with high-carbohydrate days for maximum metabolic stimulation
• Low calorie, low carbohydrate days (1000 calories) – 45% carbohydrate, 25% protein, 30% fat
• High calorie, high carbohydrate days (1400) calories – 65% carbohydrate, 15% protein, 20 % fat
• Calorie control that works by manipulating the types of foods eaten
• Supplements and condiments that help to restore the body’s natural ability to burn excess calories
• Any reduced-calorie diet is likely to be deficient in some macronutrients
• It makes sense to take a daily multiple vitamin and mineral supplement to ensure that the minimum RDA is met for a variety of nutrients
• A three-part exercise program that takes advantage of the body’s own ability to “waste” calories rather than store them as fat

Princeton Eating Plan has three essential elements:

1. Whole foods and selected supplements to ensure that all nutritional needs are met;
2. Generous amounts of essential fatty acids for production of “good” prostaglandins and thermogenesis;
3. Alternating low-carbohydrates, low-calorie days and high-carbohydrates, high-calorie days for metabolic stimulation

Weight Loss Facts:

• Brown Adipose Tissue (BAT) - the fat that has been shown to actually increase the number of calories you burn, can be activated by eating certain foods
• It takes only 24 to 48 hours of dieting to slow the body's natural calorie-burning fires
• You don't have to give up red meat, caffeine, eggs, or oils to lose weight.  These foods contain nutrients essential for maximum metabolism when eaten in the right proportions
• Essential fatty acids (found in certain vegetable oils and seeds) have been shown to be natural appetite suppressants

The book includes fourteen full days of menus for both men and women. 

Sample Menu Day 1 Women (low-calorie, low-carbohydrate) 1000 calories

• Breakfast – French Toast With Applesauce
• Snack – 1 cup skin milk
• Lunch – Tuna Salad, 1 large tomato, sliced
• Snack – 1 pita (6 inches across), Salad greens: endive, escarole, spinach, lettuce, romaine
• Dinner – 2 ounces lean broiled steak (cooked weight), 1 small (3-ounce) baked potato, Dilled Zucchini
• Snack – 15 grapes (red or green)

Sample Menu Day 2 Women (high-calorie, high-carbohydrate)

• Breakfast – 2/3 cup concentrate uncooked bran cereal, 1 cup skim milk
• Snack – ½ medium grapefruit or ¾ cup grapefruit segments, 2 tablespoons sunflower seeds
• Lunch – Pasta and Broccoli Salad
• Snack – 1 cup plain low-fat yogurt, 6 whole almonds
• Dinner – Spicy Rice and Beans, 2 ears steamed corn, substitute salt
• Snack – 1 peach

Edwin Heleniak, M.D. and Barbara Aston, M.S. 1990. New York : St. Martin ’s Press.

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.