The Program at a Glance
WEEK ONE: BREAKFAST.Eating a morning meal is
cited as being crucial to weight management. The
authors refer to data from the National Weight Con-
trol Registry that suggest that eating breakfast every
day is associated with losing weight and keeping it off.
The ChangeOne breakfast plan encourages a balance
of starchy foods, fruit and a calcium-rich food. High-
fiber foods are promoted for their satisfying quality
and nutrient-density. Sample recipes include vegetable
frittata and dried cranberry scones with orange glaze.
WEEK TWO: LUNCH.The second week of the pro-
gram has dieters planning ahead for both home-
prepared and purchased lunches that are satisfying and
portion-controlled. The mid-day meal is comprised of a
small portion of lean meat, fish or a vegetarian alterna-
tive, along with a starchy food, one fruit and unlimited
vegetables. Restaurant meals can fit the plan as long as
recommended portion sizes are honored. Readers are
encouraged to anticipate the difficulty of making healthy
restaurant choices by creating a list of ChangeOne meals
that can be ordered in restaurants. This chapter provides
an overview of best optionsin fast food restaurants.
Sample recipes include grilled turkey Caesar salad and
roasted vegetable wraps with chive sauce.
WEEK THREE: SNACKS.On the ChangeOne regime,
dieters plan for two snacks each day. The authors
point to scientific evidence that eating frequently
throughout the day can assist with weight manage-
ment by regulating blood sugar levels and warding
off cravings and intense hunger. This chapter teaches
readers to properly interpret hunger cues and encour-
ages an awareness of emotional eating. It offers strat-
egies to manage hunger and appetite. Sample recipes
include chocolate snacking cake and multigrain soft
pretzels.
WEEK FOUR: DINNER.The fourth week of the pro-
gram places as much emphasis on how to eat as it does
on what and how much to eat. The author provides an
overview of the principles of effective goal setting,
advising that goals be time-bound, realistic, inspiring
and measurable). This chapter provides plenty of
practical suggestions for meal preparation, including
tips for low-fat cooking, such as the use of marinades
to tenderize lean cuts of meat and the use of seasonings
and herbs to add flavor without calories. The dinner
meal plan features a small serving of lean meat or
another protein-rich food, paired with a starchy side
dish and unlimited vegetables. Sample recipes include
Thai noodle salad and red snapper with Spanish rice.
By the end of the fourth week, dieters should have all
three meals and two snacks under good control.
WEEK FIVE: DINING OUT.The authors recommend
eating in restaurants at least twice in the fifth week of
the program in order to gain practice navigating
menus and making healthy choices. This chapter
opens with an eye-opening discussion of how restau-
rant meals distort our understanding of sensible por-
tions. The keys to sticking with the ChangeOne plan
when eating out, the authors contend, is being both
prepared and discerning. When possible, reviewing the
menu prior to arriving at the restaurant is recom-
mended. Readers are advised to keep a list of restau-
rants on hand that are known to offer good tasting
options that are lower in calories. Dieters are encour-
aged to be assertive when ordering by requesting
ingredient substitutions and smaller portions. Disci-
pline is required to stick to the portion sizes recom-
mended in the meal plans, leaving excess food uneaten.
The chapter outlines best menu options for such favor-
ites as Italian, Mexican and Chinese restaurants, surf
and turf, diners and coffee shops.
WEEK SIX: WEEKENDS AND HOLIDAYS.ChangeOne
is realistic in acknowledging that routines tend to change
over the weekend. The authors advise against viewing
weekends as vacations from the healthy eating patterns
implementedduringtheworkweek;todosoimpliesthat
the diet is merely a temporary effort to improve eating
habits. This chapter encourages enlisting friends and
family for support but warns against saboteurs and
others who will apply pressure to abandon new healthy
eating habits. Strategies are offered for staying on track
during the holidays (for example, having low-calorie
snacks on hand and directing activities that don’t involve
food). The recipe section features calorie-wise alterna-
tives to traditional holiday fare, including a revamped
turkey dinner and Sunday brunch.
WEEK SEVEN: FIXING YOUR KITCHEN.The challenge
this chapter proposes is that of taking stock of the food
supplies in the kitchen so that they support the reader’s
new healthy eating habits. The first step advised to get
the kitchen diet-ready is purging the shelves of anything
that might sabotage healthy eating efforts. The authors
offer strategies for smart grocery shopping such as not
shopping on an empty stomach, sticking to planned
purchases, and spending the most time shopping
around the store’s perimeter, avoiding aisles laden
with processed foods. The reader is advised to inspect
foodstuffs and ‘‘read the small print’’, but specifics on
how to read and interpret nutrition labels are not
offered. The chapter closes with a few recipes that
feature basic ingredients found in most pantries.
WEEK EIGHT: HOW AM I DOING?.This week serves
as a checkpoint for assessing progress and provides an
opportunity to reshape goals and renew commitment.ChangeOne diet