PDF Download The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss, by Rania Batayneh, Eve Adamson
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The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss, by Rania Batayneh, Eve Adamson
PDF Download The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss, by Rania Batayneh, Eve Adamson
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Anyone who has tried to slim down is used to adding (calories, points, fat grams, net carbs) and subtracting (pounds, inches, dress sizes). But all that diet math rarely results in long-lasting weight loss. To be successful on The One One One Diet, readers only need to count to one: one protein, one carb, and one fat at every meal. For over 12 years, nutritionist Rania Batayneh has used this plan with more than 800 clients, and they've collectively dropped thousands of pounds permanently.
The One One One Diet isn't another get-slim-quick fad, but rather gives readers the tools to eat healthfully for life. As long as readers stick to the ratio, nothing is off limits. Craving pizza? The crust (carb), sausage (protein), cheese (fat), and free veggies combine for a balanced, satisfying meal. Holiday family meals? Roast beef (protein), mashed potatoes (carb), gravy (fat), and green beans (free veggies) are on the table. The plan is perfectly adaptable to every lifestyle, food preference, cuisine, and personality.
To illustrate how flexible and delicious this plan can be, Rania shares 75 recipes that she developed for her healthy meal catering service. Dishes such as Sumac-Infused Chicken Wraps, Butternut Squash Chickpea Curry, and Zucchini Chip Muffins are fast and easy to make and definitely don't taste like diet food. With The One One One Diet, readers will enhance overall wellness, lower cholesterol and blood pressure, increase energy and alertness, and reach their goal weight for good.
- Sales Rank: #412296 in Books
- Published on: 2013-12-24
- Released on: 2013-12-24
- Original language: English
- Number of items: 1
- Dimensions: 9.07" h x .98" w x 6.40" l, 1.00 pounds
- Binding: Hardcover
- 288 pages
Review
“A simple, straightforward, easy to follow plan to help anyone get on the right track to eating well!” ―Keri Glassman, MS, RD, CDN, author of The New You and Improved Diet
“Rania's book is a great starting point for those confused by the massive, sometimes contradictory information on nutrition and health.” ―Dr. Tasneem Bhatia, Medical Director, Atlanta Center for Holistic and Integrative Medicine, and author of What Doctors Eat
“This book rocks. Rania shows you a sustainable way to slim down, and get (and keep!) the body you have always dreamed of. You will become healthier with each page you read.” ―Joel Harper, Celebrity Trainer
“Rania Batayneh provides a customized approach for individuals who want to start up or maintain healthy eating habits and achieve weight loss without deprivation.” ―Kristin Kirkpatrick, MS, RD, LD
About the Author
Rania Batayneh, MPH, is a nutritionist and certified wellness coach with a masters in public health nutrition from the University of Michigan. She has been featured in USA Today, Time.com, The Huffington Post, Shape.com, Marie Claire, and Self. She works with clients nationwide and lives in Portland, OR.
Eve Adamson has written or co-written over 50 books, including Bethenny Frankel's New York Times bestsellers, Skinnydipping, A Place of Yes, The Skinnygirl Dish, and Naturally Thin.
Most helpful customer reviews
176 of 184 people found the following review helpful.
Best "diet" book I've read in years - perhaps in forever!
By Kathleen
It is rare that I am wowed by a new diet or fitness book these days. As a long-time fitness enthusiast, Boston marathoner, certified sports and exercise nutritionist, and certified Food for Life cooking instructor, I am a prolific reader of all things health, wellness, diet, nutrition, and exercise, and most books in this genre seem to have one (or more) of the following problems: (1) they are based on the flavor of the day and not on trusted science; (2) they represent short-term band-aids to lifelong issues - "get your best body in 90 (or 30, or 60) days"; (3) they focus on one aspect of a healthy lifestyle (such as diet or exercise or diet and exercise but not your mind and emotions); and/or (4) they do not provide a practical guide for healthy living that can be incorporated into your own lifestyle and adapted to your own preferences. The One One One Diet (although the name makes it sound like another trendy diet fad) miraculously avoids these common diet book pitfalls, and I give it 5 glowing stars for its nutritional soundness, simplicity, and lifestyle friendliness.
The basis of the diet - which is actually tauted as a lifelong nutrition plan and not a short-term diet - is that you eat frequently throughout the day (3 meals, 2 snacks) to keep your blood sugar stable and your hunger at bay. Each meal should be balanced with a serving each of protein, carbs, and fats. Nonstarchy veggies are "free" foods that can bulk up any meal in terms of volume and nutrients. Snacks have the same calculus except that meat and grain servings (if any) served as snacks should be cut in 1/2. And that's it. No macronutrients are off limits. No food is a no-no. You can drink wine. Or eat chocolate. But in moderation and in balance. There are no complicated meal plans (although the book does include some great meal ideas and tasty recipes). If you follow the Paleo diet, you can use 1:1:1. If you are vegetarian (or vegan), you can use 1:1:1. If you are lactose (or gluten, or peanut, or soy) intolerant, you can use 1:1:1. It is clear from the content of this book that the author, Rania Batayneh, who is a nutritionist with a Masters in Public Health, knows her nutrition science and perhaps more importantly, knows how to apply that science to make it work for each person's unique personality and lifestyle.
To provide a holistic view of weight loss and healthy living, The One One One Diet also addresses how to incorporate a balanced exercise plan into your lifestyle (i.e., cardio, strength and flexibility), and suggests multiple options depending upon your schedule and preferences. The book also discusses handling stress and emotional eating, two common triggers for falling off the diet and fitness wagon, and provides ideas for how to incorporate 1:1:1 when eating out at various types of restaurants. There are many testimonials from her clients throughout the book, and they seem genuine (and realistic - we're not talking losing 50 pounds in one month; we're talking about sustainable and healthy weight loss and long-term weight maintenance). I have hundreds of diet books in my library, and if I had to recommend only one to someone, it would be this one.
92 of 96 people found the following review helpful.
Lifelong "Diet" Plan + Whats Working for Me
By Maria Worrell
So, I HIGHLY recommend checking out this book. It makes everything so simple and really helped me create a healthy lifestyle.
I've read a ton of weight loss and diet books and have learned stuff through each one but this one was the easiest "diet" for me to stick with. I am in my mid 30's now with two kids, I have struggled with my weight for the past 5-6 years. Its been like a roller coaster, lose some weight on a plan, then gain it back.. over and over again.
About the "Diet"
First, I definitely use the word diet loosely here.
If you are like me you've probably read tons of diet books. The authors love to limit what types of foods you eat. Which makes it HARD to stick with. I can certainly understand why cutting out carbs would help you lose weight... But I couldn't stick with that long term so it was always tough for me to completely buy into that plan.
That's why I really like this book, it's a realistic way to eat, and something you can stick with for years. This is not a short term solution. It is a lifelong plan.
The premise of the diet
Just to briefly outline the diet. First you want to eat 5 times per day, eating 3 meals and 2 snacks. This type of eating always made the most sense to me so that you can keep your blood sugar high to prevent cravings. Each meal (and snack) should include 1 carb, 1 fat and 1 protein. The emphasis is on creating balanced meals.
No foods are off limits you just have to focus on creating balance and moderation which is MUCH easier to do than completely cutting out foods (at least for me).
Meal Plan Suggestions
The author goes on to tell many different meal plans you can use that fit into this diet. The suggestions are just ideas. You don't have to eat the things she said but it did make it easier for me to completely understand the premise of the diet. I have also tried many of the different ideas mentioned which has made it easier to get fully into the plan.
My Workout Plan
In my quest to lose weight I have read a ton of books and articles. I have found what I think is a good workout routine that I have been doing for a few months now. I will briefly outline it here in hopes that you find value in it as well.
The tough thing about workout routines is that they get boring after awhile. Doing the same thing everyday or twice a week is no fun! So, that was my motivation when making this routine, I wanted variety!
In total I workout 3-4 days a week. All 4 workouts are different.
1. Every week I go to my favorite zumba class at my gym. This class is awesome, I have been to some zumba classes that were just ok but the instructor for this one is great. See if you can find a similar class where you love the instructor and it makes it a lot easier to go.
2. One day of running in the gym (or outside). Sprinting up hills is a great workout. This burns a ton of fat and really works your legs and butt. Running is ok, but sprinting up hills is a must in my opinion. Find a hill that will take 45 secs to 1 minute to run up. Run up as fast as you can and then walk back down.
3. One day weight lifting. Exact methods are too much to cover here but workout major muscle groups.
4. One day easy cardio. Just running for 30-60 minutes one day a week.
In addition to all that, have a few additional tips. Every morning for breakfast I drink a protein shake. I read about the value of getting 30g of protein for breakfast and have found this really helps to lose weight. The science is escaping me right now, but in my experience this does help.
I also take the supplement Green Coffee Bean Extract. This supplement helps your body burn more fat, once I started to take it my losses did increase and I have stuck with it ever since. I've been taking it for 3-4 months now. Dr oz talked about it on his show, some people take it without changing their diet and exercise but I am trying to lose weight as fast as possible so I'm all about getting the best diet and exercise program I can!
I hope all this information can help you all lose more weight and meet your goals. It took me a long time to find out all the things that work for me, so hopefully I can speed up your learning period.
99 of 107 people found the following review helpful.
Finally! A Common Sense approach to weight loss.
By LMS
Ever since college, I've struggled with my weight. I was never obese as a child or a teenager. But once I hit my 20s and 30s, I started gaining weight. At my heaviest, I weighted 260 pounds. I'm tall (about 5'11) so I didn't look awful, but I definitely feel as good. I also was diagnosed with both high blood pressure and high cholesterol. I finally realized it was time to make a change. I eventually decided to a modified version of Weight Watchers. I followed the eating plan, but didn't go to meetings. I was successful, I ended up losing 60 pounds. But eventually, I got frustrated and fell of the wagon. I ended up regaining about 20 pounds. It wasn't enough that I had to go back on my meds and none my clothes fit, but it was still disappointing. There were several things about the Weight Watchers plan that I found frustrating and hard to stick with. First, it was hard to stick to the plan during special events like holidays and parties. I enjoy going out to eat with friends on occasion. When I was following Weight Watchers, I was often confronted with a choice: Do I eat what I want, feel guilty, and blow my diet? or do I order something I don't really want just to stay true to my diet? I have to be honest, there were times when I ate and ordered things I really didn't want, just for the sake of staying true to my diet. When I first started Weight Watchers, the Points Plus system didn't bother me. But after a while, I got really tired of having to look up the point value for every single thing I put on my mouth. When I cook, I make a lot of casseroles. I do try to prepare healthy meals. But it got really tedious having to look up the point values for each ingredient in the casserole.
I have read countless diet books and haven't found one that really provided what I was looking for. Either they were too restrictive, too complicated, or didn't give me enough guidance about how and what to eat. I wanted to find a diet that didn't require any measuring, counting, or complicated formulas. I wanted a weight loss technique that gave me freedom to make my own choice, made nothing off limits, and could be easily incorporated into my lifestyle. I recently purchased a copy of Women's Day Magazine. In there, there was an article that mentioned this book and eating plan. To be honest, I was skeptical. I have found that if something sounds too good to be true, it usually is. But I was intrigued by the idea of 1:1:1 so I ordered a sample on my Kindle. I figured if I hated the book, I hadn't lost anything. I was so impressed by what I read in the sample that I immediately ordered the full book.
The premise of this book is incredibly simple. You simply eat one carb, one protein, and one fat with each meal and snack. That is it! There is no counting of anything (fat, carbs, points, calories) and no hardline restrictions or foods that are off limits. the doctor also gives you a huge selection of possible meal ideas and recipes using normal, every day, easily available foods. But the possibilities for meals are really endless. I disagree with a previous reviewer who said that you have to eat 2 or 3 items with every meal and snack. I disagree. For example, today for lunch I had a tuna sandwich. This fits the 1:1:1 framework. The tuna was the protein, the two slices of bread was the carb, and the mayo was the fat. Everything all in one neat easy package. This is not a diet, it is a lifestyle change. If you want to have chocolate, ice cream, dessert, or a baked good, you can with this plan. You can eat whatever you want without feeling guilty. the author is a nutritionist, so of course, she does encourage you to make healthy choices as much as possible, but she also gives you permission and freedom to indulge is some so-called unhealthy choices from time to time. You are allowed a generous portion of food on this plan. You get 3 meals and two snacks. She breaks it down in a way that is easy to apply and understand. She also gives you suggestions as to what to eat. But she also makes a point of saying that these are simply ideas, they are NOT a set meal plan.
I read this book in one sitting. As soon as I read the last page, I thought to myself "Now, this I can do." I can't wait to give it a try. If you are sick and tired of complicated, restrictive, or fad diets, do yourself a favor and purchase this book. You won't be sorry.
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