When fad diets fail, turn to Steven Schnur, a doctor and an expert in heart health. The Reality Diet stops hunger and lowers the risk of heart disease.
Steven Schnur provides a sound weight loss program in his book, The Reality Diet (Avery, 2006). He acknowledges that calorie-restrictive diets don’t work. Fad diets leave you feeling hungry and deprive you of valuable nutrients. He dispels myths about low-carb, low-fat diets, skipping meals to lose weight, avoiding sugar, food combinations, spot reducing belly fat, nighttime eating and more. He also says that fast weight loss does not equal permanent weight loss.
For a diet to be successful, according to Schnur, you not only have to lose weight, but also maintain the weight loss and see an improvement in your blood work. Regular checkups with your doctor are important to see if you are lowering your cholesterol and protecting your heart.
The Reality Diet Weight Loss Plan
The Reality Diet is based on a high fiber diet to stop hunger and lower the risk of heart disease. Fiber fights fat and helps you feel full longer. Choosing the right foods is important for heart health. Schnur says that even though it comes down to the basic principle of calories in vs. calories out to lose weight, the quality of the food you eat also matters. Train yourself to think of healthy choices rather than eating to lose weight.
The 2:90 Rule
There is only one rule to the Reality diet you need to worry about. Make sure all of the carbs you eat have two or more grams of fiber per 90 calories. Following this formula will ensure you get enough fiber in your diet to feel full and eat less, making weight loss a reality.
Exercise for Weight Loss and Heart Health
The Reality Diet requires exercise. Weight loss is a lot easier if you can cut back slightly on your daily calorie intake and burn off several hundred calories per day. Exercise is also the best method for protecting your heart and keeping your body strong. Schnur suggests more aerobic exercise over resistance training for the purpose of weight loss.
Reality Rewards
Another difference between The Reality Diet and other diets on the market is that no food is off limits. Schnur prescribes only three meals per day and one reality reward. No snacking on this program!
So what is a reality reward? A nightly treat you can indulge in so you don’t feel deprived and can stick with the weight loss program longer. Looking forward to a sweet treat everyday can be a big mental boost to get you through each day.
Examples include:
- Strawberry shortcake Napoleon with one cup of milk
- Apple streusel
- Banana split
- Brownies and sliced strawberries
- Chocolate or strawberry shake
- Peanut butter and chocolate chip cookies with milk
Maintenance Strategies
Losing weight is only half the battle. Keeping it off is just as difficult, if not more so. You can maintain your weight loss by continuing to exercise, weigh in frequently so the weight doesn’t sneak up on you, continue to eat breakfast everyday, limit the times you eat out and be consistent.
