The lead author is John Hastings, a senior staff
editor for health atReader’s Digest. Co-authors are
Peter Jaret, a health journalist, and Mindy Hermann,
a Registered Dietitian.
The principles underlying this diet reflect the influ-
ence of the Dietary Guidelines for Americans and the
Food Guide Pyramid set by the United States Depart-
ment of Agriculture. These guidelines emphasize mod-
eration, portion control and the use of plant foods—
grains, fruits and vegetables—as the basis for meals.DescriptionThe cornerstone of this diet is the progressive, grad-
ual nature in which it promotes behavior change. Read-
ers are advised to approach weight loss one meal at a
time, one day at a time, beginning with a week-long focus
on breakfast. The reader starts out by completing a quiz
assessing readiness for permanent lifestyle changes.
Meal plans are designed to meet the following
daily intakes:
Calories: 1,300-1,600
Calories from fat: 30 to 35% of total calories
Saturated and hydrogenated (‘‘trans’’) fats: no more
than 10% of calories
Fiber: at least 25 grams
Calcium: approximately 1,000 milligrams
Fruits and vegetables: at least five servings
The ChangeOne diet is flexible in letting readers
set their own calorie target within the recommended
range and adjust it throughout the program to suit
their needs. Those who are physically inactive and
weigh less then 190 pounds are advised to aim for the
lower end of the calorie range. Readers who weigh
more than 190 pounds or get more than thirty minutes
of daily vigorous exercise are advised to aim for the
higher calorie intake.
A key idea underlying the ChangeOne plan is that
all foods can fit within a balanced plan for long term
weight management. The authors recognize that food
restrictions tend to intensifycravings; for this reason,
no foods are forbidden on this plan. The crux of the
diet lies in portion control. Household items such as
tennis balls, golf balls and checkbooks are suggested
for gauging portions. The reader is not required to
count calories, but must adhere to the recommended
food types and portion sizes. Presumably, if the por-
tion sizes are followed correctly, the day’s total calo-
ries will fall within the targeted range.
The ChangeOne program advocates eating at a
slow pace, both to enhance enjoyment of meals and tohelp the body properly assess hunger and satisfaction
levels while eating. The authors recommend a high
consumption ofwaterand other non-calorie beverages
for their satisfying effect. For the same reason, an
unlimited intake of non-starchy vegetables such as
those used in salads and stir-fries is allowed. Alcohol
intake is allowed, but limited to one standard serving of
beer or wine per day. Each chapter features recipes to
complement the meal plan, as well as ‘‘Fast Track’’
suggestions for accelerating progress, such as increasing
minutes spent on physical activity, or using a journal to
keep track of foods eaten. Readers learn to use rewards
to reinforce positive behavior changes until the weight
loss provides the necessary reinforcement.KEY TERMS
Acceptable Macronutrient Distribution Range
(AMDR)—A range of intakes for a particular energy
source that is associated with reduced risk of
chronic disease while providing adequate intakes
of essential nutrients. An AMDR is expressed as a
percentage of total energy intake.
Dietitian/Registered Dietitian—A health profes-
sional who has a Bachelor’s degree specializing in
foods and nutrition, as well as a period of practical
training in a hospital or community setting. The title
‘‘Registered Dietitian’’ and ‘‘Dietitian’’ are pro-
tected by law so that only qualified practitioners
who have met education qualifications can use that
title.
Emotional Eating—Eating as a way to suppress or
soothe negative emotions, such as stress, anger,
anxiety, boredom, sadness and loneliness. Emo-
tional eating is a cause of weight gain and can
sabotage weight loss efforts.
Hydrogenated (Trans) Fats—Hydrogenation is a
process of turning liquid oil into solid fat. During
this process, a type of trans fat may be formed that
raises cholesterol levels in the blood. This increases
the risk of coronary heart disease.
National Academy of Sciences—A private, non-
profit society of scholars with a mandate to advise
the United States government on scientific and
technical matters.
National Weight Control Registry (NWCR)—The
largest prospective study of long-term successful
weight loss. The NWCR is tracking over 5,000
individuals who have lost at least 30 pounds and
kept it off for at least one year.ChangeOne diet