The simple diet

simple diet

The Simple Diet is a two phase meal replacement diet and exercise program aimed at the obese and very obese with 30 or more pounds of weight to lose. It was created by James Anderson, M.D. and is described in a book by the same name. It was designed to reduce diabetes in the obese and very obese.

The diet itself, in its maximum weight loss phase One, is a combination of high protein, low fat shakes and soups, combined with low-fat, low calorie frozen entrees, and fresh fruits and vegetables. Recommended exercise to complement the diet is an additional 2,000 calories of exercise from any source, with suggestions of walking and other cardio, resistance exercise, and weight training.

6 keys of weight loss

The diet describes six key principles:

• Eat a minimum of 5 meal replacements a day. A meal replacement is defined as a shake, soup, or entree (the bars are not considered meal replacements) that meets its dietary requirements for fat, calories, and protein.
• Eat 5 (or more) servings of fruits and vegetables. A serving is roughly a cup. Lower calorie fruits and vegetables are to be preferred to speed up weight loss or as you get closer to your goal but most fruits and veggies are allowed.
• Add volume and variety as needed. Variety is provided to help improve compliance and flexibility. Drink 8 cups of water, soda, coffee, tea, diet soda. Also, add more shakes and lower calorie fruits, veggies, as needed.
• Build up to goal of two thousand calories weekly.
• Self-monitoring for food and exercise
• Be accountable to a someone for your successful outcome – a supportive friend, family member, or doctor.

Acceptable Foods

The diet allows shakes, bars, entrees, and soups that meet the following criteria:

Simple Diet Guidelines

food type	calorie range	protein range (grams)	fat range (grams)	Recommended Amount in Phase 1: Intensive Weight Loss
bars	100-200	6-20	0-5	(optional) 0 or up 1-2/day, no more than 7 per week recommended. More than 7 allowed as an alternative to going off the program (eating foods that are not acceptable). Provided for flexibility.
entrees	140-300	10-25	0-9	Minimum 2 per day. More if needed.
soups	100-200	10-20	0-6	Optional. Counts as a shake (Part of 3 minimum shakes/day). Like bars, soups provide variety.
shakes	100-200	10-26	0-6	Minimum 3 per day. More if needed.
Fruits and Vegetables	lower calorie preferred	n/a	n/a	Minimum of 5 servings per day. More as desired.

Neither meat nor dairy are required on the program, so vegetarian and vegan variations would be possible. A minimum of 5 servings of fruit and vegetables are required. One serving is roughly one cup or one medium piece of fruit.

Entrees that are targeted are frozen entrees that have a high protein, low-fat and low calorie total. Many brands meet this criteria. Soups and Bars are usually ones that are high protein to meet the high minimum requirement. Shakes are often in the category of diet and/or meal replacement shakes.

Water/Fluids

Either due to the high protein content or the satiating effect, 64 oz of water or other no-calorie beverages are recommended on this program. Other options would include coffee, tea, diet sodas, and no-calorie water flavoring mixes.

Exercise Component

The program requires the expenditure of an additional 2,000 calories above normal exercise levels per week. Any form of exercise is allowable. This is suggested as a gradual target goal with whatever level is possible initially, ramping up to a goal of 2,000 calories per week. This is estimated to be about 35 to 40 minutes of walking per day, 6 days per week. The book provides estimates of average calorie expenditures by weight. The author recommends using a pedometer to track exercise.

The program also recommends regular resistance training and stretching to complement the cardio component.

Self-Monitoring Component

The Simple Diet has a self-monitoring sheet included with the book that is part of the program. The self-monitoring tracks daily consumption of shakes/soups, entrees, bars, as well as whether the minimum recommended amount was reached (2 entrees, 3 shakes, 5 fruits and vegetables), and whether or not you stayed on the program – defined as having all calories from the allowed categories regardless of amount. Daily totals are tracked per week and then tallied into a weekly total sheet. The program recommends daily weighing but only tracking the weight once a week on the sheet.

The Simple Diet A Doctor's Science Based Plan By James Anderson, M.D. and Nancy J. Gustafson, Published by Berkley Dec 27, 2011.

First Phase: Intensive Weight Loss Phase

Phase one suggests consumption of five servings of fresh fruit and vegetables, 3 or more protein shakes and/or soups, and 2 or more entrees that are low-fat, and under 200 calories. A moderately obese person may save up to $75/week using the approach of the Simple Diet. There is an exercise component, suggesting a gradual increase towards an extra 2,000 calories per week. After the initial weight goal target is reached a maintenance program is prescribed.

When followed at its recommended minimums, the average daily calories should be 1200, with protein around 80 grams. An expected rate of weight loss for 250 lb males is 16lbs in the first month, with 1.5 to 3.5lbs per week after. For women averaging 200 lbs, its 11 lbs in the first month, with 1 to 3 lbs per week after.

Second Phase: Health and Weight Management

In phase two the goal is to keep weight off and transition to a healthy, low-fat, high fiber diet. This phase is for a minimum of six months.

Six Keys of Second Phase:

• 2 meals replacements – entrees, soups, shakes – along with other low-fat choices.
• 5 or more fruits and vegetables daily
• Add Volume and Variety: drink 64oz of fluids, and choose lower calorie foods, lean proteins, and whole grains.
• Expend 2,000 extra calories weekly.
• Self-Monitoring of food and exercise.
• Be accountable to a doctor, friend, or family member

Green Light Calorie Guide for Phase 2: Health and Weight Management

Green-Yellow-Red-Red-Alert Calorie Guide

Food	Green under 35 calories per ounce (OK)	Yellow 35 to 70 calories per ounce (SMALL AMOUNTS OK)	Red 70 to 110 calories per ounce (AVOID OR USE IN VERY SMALL AMOUNTS)	Red Alert over 100 calories per ounce (AVOID)
Protein	non-fat soy or cow milk, yogurt, egg whites and substitutes, low fat cottage cheese	3oz of fish, shellfish, skinless chicken breast, very lean pork and beef, veggie burgers 3/4 cup cottage cheese	3oz lean beef or pork, 1oz low fat and non-fat cheese	Pork sausage, fried foods, hotdogs, pizza, bacon, full fat regular cheese
Fruits/Vegetables	almost all fruits & veggies vegetable soups (per cup)	1/2 cup of sweet or regular potatoes,edamame, dried beans 1/3rd cup of avocado	fried vegetables	french fries, potato and tortilla chips
Cereals/Grains	oatmeal, high fiber cereals (dry) 3/4 cup	pancakes (4" round), slice of whole wheat bread, english muffins, pasta and rice (1/3rd cup)	1/2 small bagel, 1 slice white bread, 3 cups of air popped popped corn	crackers, most granola cereals
Fats & Sweets	1 tbsp low calorie salad dressing, most condiments ( ketchup, mustard), low calorie jellies/jams, syrups, and artificial sweeteners		Yellow and Angel Food Cake, Cookies, Fruit Pies	Cakes, Candy and Candy Bars, Nuts (unless at healthy body weight, in which case 1/4 cup id alllowed), margarine, butter, oils (healthy body weight individuals can have 1-2 tsps of olive oil daily).

Recommended servings by weight for an average of 1 lbs lost weekly (and maintenance servings)

Weight in Pounds	Green Servings Weight Loss (Maintenance)	Yellow Servings (maintenance)
150	6 (9)	1 (3)
180	9 (10)	2 (6)
210	10 (10)	3 (8)
240	12 (13)	4 (8)

The Author

Dr. James W. Anderson is a professor of medicine and clinical nutrition at the University of Kentucky. He directs the University of Kentucky Health Management Resources Weight Management Program and is chief of the Endocrine-Metabolic Section at the Veterans Affairs Medical Center in Lexington.

References

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