Eating Window Diet
Most patients lose 2-3 pounds a week with eating windows. All food is eaten during the same 2 hour or 4 hour eating window every day. 2 hour windows work better than 4 hour windows for weight loss. Eating windows should be approximately the same time every day, within an hour. For example, you can eat 4pm-6pm one day and 5pm-7pm the next day. Eat what you want during your eating window, but don’t go crazy. Keep sugar to a dull roar. The more sugar you eat the worse you are going to feel but you know that. The more protein you eat the better you will feel ad the less hungry you will be. Patients who eat 80-160 grams of protein during their eating window are far less hungry throughout the day and the next day. The surprising advantage of eating windows is that you will be far less hungry the rest of your eating window day and the following day. Whenever you think are hungry, drink 8-16 ounces of non-caloric fluid before you eat. Most of the time, patients are more thirsty than hungry.
Every Other Day Diet
Most patients lose 2-3 pounds a week dieting every other day. On your diet day, you can eat up to 500 calories. The easiest way to do this for most patients is to eat fresh fruit only. You don’t have to eat all 500 calories if you’re not hungry. You may eat unlimited sugar-free Popsicles, sugar-free Jello, sugar-free coughdrops and sugar-free Jols. The easiest way to eat 500 calories is to eat apples, oranges, bananas and pears which are 100 calories each. Melon, berries, grapefruit and pineapple are 50 calories a cup. Cherries and grapes are 100 calories a cup. On your eating day, eat what you want. Don’t go crazy. Most patients can get away with 200-300 (some 500-600) calories of sugar without going into feeding frenzy. Every other day is a favorite diet for many patients, because it doesn’t feel like dieting. No matter how miserable you may be on Monday, on Tuesday you get to eat what you want. It doesn’t matter what time or how many meals you eat. Every other day is also a surprisingly healthy way to eat, and may improve longevity, protect against cancer, and prevent Alzheimer’s.
Dr. Nagler’s Favorite Diet
Eat no more than 500 calories a day. Go to the grocery store tuna aisle. Eat anything in a can or pouch – tuna, salmon, chicken, turkey, shrimp, crab, lobster, clams, mussels, sardines. NO Spam or Vienna Sausage. Eat egg whites (10 calories each, no yolks), Eggbeaters, 2% cottage cheese, fat-free Greek yogurt, protein shakes (max 100 calories per 15 grams of protein). NOTHING ELSE. Use salt, pepper, dry seasonings, cocktail sauce, relish, mustard, low calorie diet mayo. Unlimited sugar-free Jell-O, sugar-free Popsicles, sugar-less gum, sugar-free cough drops, Jols, Equal, SweetnLow, Truvia. Do all your eating in one 4-8 hour window a day. 4 hours is better than 8 hours. Most patients stay on this diet 1-4 weeks. Then start INTERMITTENT FASTING and lose 2-3 pounds a week or maintain your weight. One day eat what you want in a 4-8 hour window (don’t go crazy), the next day go back to 500 calories of anything you want. I recommend 500 calories of fish, seafood and poultry. Or eat fruits and vegetables. Apples, oranges, bananas and pears are 100 calories each. Melon, berries, grapefruit and pineapple are 50 calories a cup. All vegetables except peas, potatoes and corn are 25 calories a cup. Many patients eat nothing on their 500 calorie day which is fine. Eating 80-160 grams of protein on your eating day helps you feel full so you eat less garbage and are less hungry the next day. Drink at least 100 oz of non-caloric fluid a day – water, coffee, tea, diet pop. Tabasco sauce or wasabi on your tongue usually stop muscle cramps in 30 seconds. Exercise at least 1 minute a day. Watch “The Truth About Exercise” on vimeo.com. Read my blogs on dieteveryotherday.com and dietresults.com.
Dr. Nagler’s Walk, Swim or Fly Diet
You should lose 5-10 pounds your first week on Walk, Swim or Fly – 20 pounds your first month. If you’re not hungry, don’t eat. The less you eat, the faster you are going to lose weight. It’s easier to eat nothing, than it is to eat a little. You can go all day without eating. It doesn’t matter what time, how often, or the number of meals you eat. Diet medication doesn’t make you lose weight. Not eating makes you lose weight. Your first 2 weeks you eat – chicken, turkey, fish, shellfish, cottage cheese, eggs, formula. NOTHING ELSE. NO fruit, vegetables, juice, milk, flour products, rice, cereal, etc. Eat no more than 90 grams of protein a day. Poultry and fish contain 5 grams of protein per ounce, so you can eat a little more than 1 pound a day. A can of tuna is 20 grams of protein. A pouch of tuna is 15 grams. Weigh, measure and read labels. Eggs are 5 grams each. Cottage cheese is 3 grams an ounce. NO fat, butter or oil. You may have unlimited sugar-less gum, unlimited Sugar-free Popsicles, unlimited Sugar-free Jello, and use unlimited Equal, SweetnLow and Truvia. You may use unlimited salt, pepper, sugar-free seasonings, mustard, and up to 2 tablespoons of ketchup per meal. You may eat up to 10 calorie per tablespoon diet dressing, and 2 tablespoons per meal of Miracle Whip Light or fat-free mayonnaise. NO nuts, cheese or red meat. All 3 contain way too many calories, way too fast. It is almost impossible to lose weight eating nuts, cheese or red meat. These foods stop weight loss. Drink 1 gallon (128 ounces) of noncaloric fluid a day. Water, coffee, tea, diet pop. Drink 2-4 bouillon cubes in water a day to help avoid muscle cramps. After 2 weeks, you may add any vegetables you like, as much as you want, within reason. NO peas, potatoes, corn, butter or oil. After 4 weeks, you may add 2 restaurant servings a day of melon, berries, grapefruit or pineapple. You must exercise 1 minute every day. Watch “The Truth About Exercise” on vimeo.com. Maintain your weight loss by eating meat, fruit and vegetables during the week (Monday-Friday). Take weekends off and eat what you want. Or maintain your weight loss by dieting every other day.