THE TURNAROUND FOODS

“ALL MEANINGFUL AND LASTING CHANGE STARTS FIRST IN YOUR IMAGINATION AND THEN WORKS ITS WAY OUT.”

—ALBERT EINSTEIN

when you hear the word diet, does it make you want to run in the opposite direction? You’re not alone. Many women have given up on shedding extra weight—frustrated with the time and effort put into fad diets that are impossible to follow for more than a few days. Don’t run away just yet though, as this eating plan is different. It’s a sustainable way of eating that is built on changing your habits. Even better, the plan is customizable, so you can mix and match foods to fit your needs. The end result? You’re much more likely to stick to—and enjoy—this eating plan for life

The recipes in this eating plan have been balanced to provide you with the maximum amount of energy and nutrients, while helping you to lose weight at the same time. Your goal on this diet is to eat about 1,600 calories a day, in the form of three healthy meals and two satisfying snacks. Your daily calories will be made up of carbs (about 45 percent), fat (about 25 percent), and protein (30 percent). Note: For men on this plan, the total calorie count is 2,000 (400 calories per meal and 400 calories per snack).

Following this kind of diet—one that’s lower in calories, with moderate amounts of carbs and fat, and higher amounts of protein—can help you lose weight, particularly if you time when you eat.1 And this type of eating plan won’t leave you feeling fatigued. The meals and snacks have been created to keep your hunger in check and optimize your energy, since each one is nutritionally balanced. So you’ll have all the fuel you need to make it through your day—and your workouts!2

Specifically, on each day of this diet, you’ll be choosing to eat the following Turnaround Food Choices:

alt 4 servings of vegetables

alt 2 servings of fruit

alt 4 servings of grains/starchy vegetables

alt 3 servings of dairy

alt 3 servings of protein S 3 servings of fat

For those of you who don’t want to think about organizing your meals, or just need some time to get the hang of this plan, we lay out 2 full weeks of suggested menus. But we realize that not everyone will love all of the recommended recipes, so you’re free to swap out a meal for one you find more appetizing. It’s really that easy! If you’d rather create your own menus, you’re free to mix and match options until you find a food combo that works for you. As long as your daily menu consists of three meals and two snacks that include the Turnaround Food Choices (see the chart starting on page 22), it fits into our eating plan.

The whole point of this diet is to enjoy what you’re eating, so you’ll actually want to continue eating this way after you’ve completed the 2 weeks. Food is not only fuel for everything we do—including the 2-Week Total Body Turnaround workouts—it’s something we should enjoy, too!

Keep It Whole

Before getting into the specifics of what you’ll be eating on this diet plan, I want to talk about what you won’t be eating. The 2-Week Turnaround Diet Cookbook is based on eating whole foods as often as possible. This means sticking to quality foods that are as close to their natural state as possible, while getting rid of options that are chock-full of preservatives, additives, processed sugars, chemicals, and general junk. Why? These processed and lower-quality foods can confuse our bodies and mess with our hormones, potentially resulting in extra body fat and illnesses such as heart disease and diabetes.

The first step to success on this diet plan is to eliminate all those dietderailing junk-food temptations! How? Go through your cupboards, shelves, fridge, and freezer and throw out—don’t just hide—foods such as ice cream, chips, candy, and cookies. The last thing you need while trying to establish new, healthy eating habits are junk foods that can entice you in a moment of weakness. If nothing else, at least get rid of your “trigger” foods—you know, the ones that can kick off binge or unhealthy eating. For me, my trigger food is candy, so I simply avoid it in the grocery store!

Now that your kitchen has been cleared, it’s time to fill it with the whole foods that make up this eating plan. These are nutrient-dense foods that will keep your body running at its best and maximize your workouts. We’re talking about foods such as fresh fruits and vegetables, whole grains, low-fat or fat-free dairy, healthy fats, lean meats, poultry, and fish. Having these foods on hand, plus other smart snacks, will help ensure that you stay on the healthy-eating track during the next 2 weeks. So eliminate unhealthy choices, and make a habit of feeding your body only the good stuff.

Breaking Down the Diet

Your kitchen is now free of unhealthful foods. Doesn’t it feel liberating? Now we can shift gears and take a closer look at the healthy and nutrientdense foods you will be eating during the next 2 weeks—and hopefully for a lifetime!

Eat a Rainbow: Fruits and Veggies

You’ll be eating four servings of vegetables (see page 22) and two servings of fruit (see page 23) every day while on this plan. By now you’ve surely heard of all the amazing ways that fruits and veggies can boost your health. Not only do these superfoods contain essential vitamins, minerals, and fiber, but they are also low in calories. It doesn’t stop there, though! Studies have shown that compared with people who consume only small amounts of fruits and vegetables in their diets, those who eat more generous amounts as part of a healthful diet are more likely to have a reduced risk of chronic diseases, including stroke and possibly other cardiovascular diseases, as well as certain cancers.3

Fruits and veggies also contain many other good-for-you compounds. For example, most fruits and veggies contain phytochemicals, chemicals that are produced by plants. More than 900 different phytochemicals, such as various carotenoids, flavonoids, phenolic compounds, and phytosterols, have been found in plant foods—and more are being discovered all the time. Research indicates that phytochemicals, when working with nutrients found in fruits and veggies, may help slow down the aging process and reduce the risk of many diseases, such as cancer, heart disease, stroke, high blood pressure, osteoporosis, urinary tract infections, and cataracts.4

Though the jury is still out on whether these health effects are due specifically to phytochemicals, you can’t really go wrong by loading up on fruits and veggies.5 When choosing which ones to eat, keep in mind that phytochemicals are usually related to plant pigments, so bright-colored fruits and veggies—think yellow, orange, red, green, blue, and purple—are excellent choices. Berries, grapes, carrots, broccoli, and tomatoes, for example, are packed with phytochemicals. You’ll also find phytochemicals in grains, beans, nuts, and seeds

Many phytochemicals are also antioxidants. You’ve likely heard of these compounds, but what exactly are they? They are dietary substances, vitamins, and other nutrients that fight free radicals. Here’s what happens: When our cells use oxygen, a process known as oxidation, they naturally produce unstable molecules called free radicals. These resulting free radicals can roam around in our bodies, starting a chain reaction that damages cells, and they may play a role in heart disease, cancer, and other diseases.6 These free radicals can also be produced in small amounts when you do aerobic exercise, such as jogging or running.7 You don’t want to stop exercising, though, since you know aerobic exercise has many health benefits and really energizes you. So how can you combat free radicals?

A diet rich in antioxidants, like those found in fruits and vegetables, can help counteract this damage. How? Antioxidants slow down or prevent oxidation because they can stabilize free radicals before the substances react and cause harm. The most well-known antioxidants include such nutrients as beta-carotene, vitamin A (found in liver, dairy, and fish), vitamin C (found in bell peppers and citrus fruits), vitamin E (found in oils, fortified cereals, seeds, and nuts), and the mineral selenium (found in meats, tuna, and plant foods). Lots of fruits and veggies contain antioxidants, including berries (blueberries, blackberries, raspberries, strawberries, and cranberries are among the top sources of antioxidants), many apple varieties (eat them with the peel), avocados, cherries, artichokes, spinach, and broccoli—again, think rainbow!8 Antioxidants are also found in nuts, grains, and some meats, poultry, and fish.

To get the full spectrum of nutrients and other beneficial compounds found in fruits and veggies, our eating plan suggests you aim for at least three different colors of veggies each day and two different colors of fruits. So mix it up—the more colorful the better! When buying fruits and veggies, try to go for the freshest produce available, which often means eating foods that are in season. Farmers markets and food cooperatives are a great place to get fresh and seasonal fruits and veggies. And don’t hesitate to ask someone at your local grocery store for help in selecting the freshest stuff.

REAL 2-WEEK TURNAROUND SUCCESS STORY

Linda Agnes

2-WEEK RESULTS: 12 pounds, 16 inches lost

DESPERATE FOR a change, Linda signed up to take the 2-week challenge. The first 2 days, she says, were the hardest. “I just started to cry when I realized how emotionally dependent I had become on food.” But, she reports, something happened on Day 3: “My brain suddenly cleared. After 3 days of working out and eating healthfully, it felt like I woke up from some kind of coma and was starting anew.” Linda intends to follow the program for the rest of her life. “This has ignited a positive change in my life, both physically and mentally. I know exactly what I need to do now to get results, and I know I will get there.”

Go for Complex Carbs: Starchy Veggies and Grains

You’ll be eating four servings of grains or starchy vegetables (see page 22)—both of which are complex carbohydrates—every day on this eating plan. We recommend that you choose three whole grain foods (such as whole wheat bread and pasta, and brown rice) and one starchy veggie (these are veggies with a lot of substance that will fill you up fast, such as beans, plantains, and sweet potatoes).

These starchy, complex carbs are an essential part of your diet, allowing for proper organ function and providing the fuel needed to maximize your workouts. In fact, carbs are the easiest source of fuel for our bodies to use. Here’s how they work: Carbs are broken down in our bodies into simple sugars that enter the bloodstream and are converted into glucose. This glucose is your body’s first choice for fuel, and whatever isn’t used up immediately is stored as glycogen in the liver and muscles. Your muscles tap into your glycogen reserves when they need energy. When eaten in moderation, carbs can help keep you fired up all day long. For this reason, you’ll be getting about 45 percent of your daily calories from carbs in our plan—enough to maintain energy levels for your workouts.

Not all carbs are the same, however. In general, the longer a carbohydrate takes to break down in our bodies, the healthier it is. This is what the “good” carbs versus “bad” carbs debate centers around. Nutritionists use a scale called the glycemic index (GI) to measure how quickly a food will release sugars into the bloodstream. The higher the GI number, the faster the food breaks down and enters your bloodstream. Simple carbs, such as white bread, white rice, white potatoes, cookies, and sugary sodas, are digested quickly, so they cause a spike in blood-sugar levels. Complex carbs, on the other hand, such as whole grains, beans, veggies, and oats, take longer for the body to break down and digest, keeping blood-sugar levels more stable. This GI difference can add or subtract inches from your waistline. Often, the body can’t break down a high-GI food fast enough, so the carbs get stored as fat and the metabolism slows down. The resulting high blood-sugar levels from these carbs also cause increased levels of the hormone insulin, which can lead to weight gain because of increased hunger.9 But with a low-GI food, your body has enough time to break down the carbohydrates without having them stored as fat. The slower release of sugars into the bloodstream also has less of an impact on insulin levels.

So the trick with carbs is to pick the right type, as it can make all the difference in your health and workout plan. That’s why we focus on whole grains rather than refined grains. All grains actually start out whole, but when refined, the bran and germ—which contain important nutrients—are removed. Whole grains, on the other hand, contain the entire grain kernel—the bran, germ, and endosperm. While all types of grains contain various vitamins and minerals and are naturally low in fat, whole grains are a better source of fiber and other important nutrients, such as selenium, potassium, and magnesium.10 These whole grains include whole wheat bread and pasta, brown or wild rice, oatmeal, and grains like quinoa or bulgur. If you want to branch out, you can also try barley, buckwheat, corn on the cob, millet, amaranth, and wheat berries.

Whole grains not only taste delicious, they also contain antioxidants and have a host of health benefits. A diet high in whole grains has been linked to a lower risk of cardiovascular disease, type 2 diabetes, and cancer.11 And because whole grains are full of fiber, they will help keep your digestive system in check, boost your health by lowering “bad” LDL cholesterol levels, and allow you to feel full and satisfied for longer. The 2-Week Turnaround Diet Cookbook allows you to take advantage of fiber’s benefits by providing about 25 grams a day.

These good-for-you grains can also have a favorable effect on your weight. Emerging evidence suggests that eating whole grains may contribute to achieving and maintaining a healthy weight.12 One 12-year study found that women who consistently consumed more whole grains weighed less than women who consumed fewer whole grains; those who ate the most fiber had a lower risk of major weight gain.13 Another study, this one in men, showed that eating whole grains and bran might reduce long-term weight gain.14

You’ll notice on page 22 that starchy vegetables, like sweet potatoes, plantains, corn, peas, and beans, are listed with the grains. These veggies are high in carbohydrates (a serving has about as many carbs as a slice of bread). They’re still extremely good for you, and you can absolutely eat them in this plan, but just remember to count them as a grain serving.

Do It Right: Dairy

You’ll consume three servings of dairy or dairy substitutes (see page 23) a day on this plan: one at breakfast and two as snacks. Dairy products are among the best sources of calcium, a mineral that is important for healthy bones and teeth, as well as for the proper functioning of your heart, muscles, and nerves. Your body can’t produce calcium, so it must be absorbed through the foods you eat.15 Since getting enough calcium is vital to maximizing bone health, the mineral plays a crucial role in preventing the bone disease osteoporosis, which leads to an increased risk of bone fractures. Here’s the deal: Our bones are constantly being built up and broken down. By around the age of 20, the average woman has acquired the greatest amount of bone she will ever have, a point called the peak bone mass.16 In fact, about 85 to 90 percent of adult bone mass is acquired by age 18 in girls and age 20 in boys.17 And although the bone tissue can keep growing until around 30, after this point, you slowly start to lose more bone than you can build.

Getting enough calcium and being physically active during these critical years allows you to build strong bones and maximize your bone mass before this natural decline starts. Vitamin D—which milk is fortified with—also plays an important role in healthy bone development because it helps in the absorption of calcium. Consuming enough of these nutrients, which is easy if you eat our suggested dairy servings, may reduce the risk of osteoporosis later in life.18 An estimated 8 million women and 2 million men have osteoporosis, with an additional 34 million at risk.19 Postmenopausal women are especially at risk, because estrogen levels, which are important in maintaining bone health, start to decline at menopause. Dairy doesn’t just build strong bones and teeth; it may also lower the risk of developing high blood pressure and heart disease.20 But to truly reap dairy’s health benefits, you want to stick with low-fat and fat-free options, as this will cut the fat from your diet and keep your calories in check. Smart dairy options include fat-free milk, yogurt, cottage cheese, ricotta cheese, and other part-skim or reduced-fat cheeses. Full-fat dairy items are also high in saturated fat, which can raise blood cholesterol and lead to heart disease. The low-fat and fat-free dairy options taste just as delicious, while keeping your heart healthy.

Need another reason to love calcium? Here’s one: Studies have shown it may also play an important role in weight loss. One study found that people who followed a diet that included 800 milligrams of calcium supplements per day lost significantly more weight than those who had only about half that amount of calcium in their diets; those who got their calcium from dairy products (three servings a day, or about 1,200 to 1,300 milligrams of calcium) lost even more weight.21

Other research has seemed to show that when exercising adults on a slightly reduced-calorie diet consumed three to four servings of dairy daily (versus one serving), their metabolism changed so that they burned more fat.22 While more recent studies dispute these claims, leaving the dairy and weight-loss connection up in the air, it shouldn’t hurt your waistline to add dairy to your diet, as long as you eat it in moderation and stick with low-fat options.23

On this plan, protein and dairy are grouped separately. But dairy foods are also great sources of high-quality protein, providing all of the essential amino acids you need to build and repair your muscles. As we explain in “Timing Is Everything” on page 3, for a pre-or post-workout snack (when you’ll want to include protein), any of the dairy-containing savory snacks on this plan are perfect.

DAIRY FREE? NO PROBLEM!

IF DAIRY DOESN’T AGREE with you, no worries. There are lots of nondairy options that are chock-full of calcium, such as dark green leafy vegetables (try bok choy, broccoli, or kale) and nuts (try almonds). Many foods are also fortified with calcium, including orange juice, cereal, soy beverages, and tofu products.24 (Tofu prepared with calcium sulfate contains more calcium than tofu made with nigari. Read the ingredients list.) Check out the vegan section at your supermarket—there’s nondairy cheese, soy and coconut milk yogurt, and even soy ice cream! Just remember that plant-based foods generally have less bioavailability, which means it’s a little harder for your body to absorb the calcium from these sources.

Power Up: Protein

You’ll eat three servings of lean protein (see page 24) on this meal plan, one at each meal. We encourage you to choose fish two or three times a week as your protein option, as well as a vegetarian source (you can try tofu, veggie burgers, or tempeh, for example) at least twice a week. Keep in mind that while other foods in this diet plan provide protein—such as dairy products and beans—these three servings of lean protein are in addition to the other sources of protein. Protein is essential for building and repairing muscles.

The Institute of Medicine (a nonprofit organization that works to provide unbiased, authoritative advice to the public and to government decision makers) recommends that adults get a minimum of 0.8 gram of protein daily for every kilogram of body weight—that’s about 8 grams of protein for every 20 pounds of weight.25 When we eat protein, it’s broken down by our bodies into molecules called amino acids. There are about 20 amino acids in total, and these are the building blocks of protein. While fats and carbs can be stored, our bodies can’t hold on to amino acids. This means you need a fresh supply of amino acids every day to keep your body working at its full potential. About half of these amino acids can’t be made by our bodies, so they have to come from our diet—these are known as the essential amino acids. By eating a variety of protein sources, such as those found in our meal plan, you should be able to get all the amino acids you need.

The protein in your meals and snacks also slightly boosts your metabolism. Here’s why: Protein has the same number of calories per gram as carbs (4 calories per gram) and less than half that of fat (which has 9 calories per gram). But since your body has to break down each gram of protein into its individual amino acids, it takes more energy and more time to digest. It actually takes our bodies about three times more energy to digest protein than to digest carbs or fat. This slower digestion process not only benefits your metabolism, it also helps keep you feeling full for longer and won’t raise your blood-sugar levels as quickly as high-GI carbs, like white rice and white potatoes.

Protein also plays an important role when you’re working out. While carbs are the fuel for your workouts, protein provides the muscle-building power. The amino acids from protein are used primarily for building and repairing muscles, though your body can break down muscle tissue to provide energy in an emergency. Strength training is an essential part of the 2-Week Total Body Turnaround exercise program, and you’ll be working your muscles especially hard on 12 of the plan’s 14 days. So you must provide your muscles with all the necessary power to get strong and sculpted during these sessions. Most active women should be eating a diet of at least 15 to 30 percent protein. On our 1,600-calorie diet program, 30 percent of your calories will come from protein. If you combine a protein-rich diet with the exercises, you’ll start to see your muscles grow!

If you want to further maximize the results of our exercise program, choose one of the protein-rich meals or snacks during the hour after you work out. This period immediately after exercise, known as the glycogen window, is when the muscles are better able to absorb glucose and store it as glycogen. As you know, dairy foods are great sources of protein. When selecting your post-workout snack, choose any of the savory snacks (to keep your blood sugar consistent and prevent energy crashes) on this plan that contain dairy. Choose snacks with the note, “This recipe makes a good pre/post workout snack.”

Protein-rich dishes are also a good source of iron, which provides energy and is used by red blood cells to transport oxygen throughout the body. When a person doesn’t get enough iron, they can feel lazy and tired. This is the case for many premenopausal women, since they can lose a lot of iron if they have heavy periods. Some seafoods and lean meats are good sources of iron, including lean beef, turkey, lamb, chicken, clams, and oysters. If you’re not a meat eater, you can try soy products, dark leafy greens such as spinach and kale, fortified whole grain cereals, lentils, and beans. To maximize your iron absorption, be sure to eat these iron-rich foods with foods that are high in vitamin C (like oranges or orange juice). Why? Vitamin C helps in iron absorption.

These benefits of eating protein are not a green light for you to go overboard, however. If you eat too much protein, as with all foods, it will be stored as fat. You also have to be careful because protein-rich foods are often high in fat, especially artery-clogging saturated fat. Eating too much red meat has been associated with health risks such as increased “bad” LDL cholesterol and total cholesterol, heart attack and stroke, and certain cancers, and red meat is a source of several cancer-causing compounds.26 So this eating plan gives you enough protein to reap the nutrient’s benefits without going overboard.

To make the most of your protein servings in this diet, stick to lean meats, such as sirloin or pork tenderloin, as well as chicken breast or turkey. Seafood is also a great option, including tuna, salmon, or shrimp. If you don’t eat meat, you can still load up on protein. Go for smart veggie options such as tofu and other soy products, beans, nuts, and eggs.

REAL 2-WEEK TURNAROUND SUCCESS STORY

Michelle Knapek

2-WEEK RESULTS: 6 pounds, 11¾ inches lost

WHEN THE scale remained stuck despite a few attempts at weight loss, Michelle knew she had to change something. Adding more vegetables to her diet and making healthier meal choices helped her lose 6 pounds and 113/4 inches, including a remarkable 3 inches from her waist in just 2 weeks. A few days into the plan, she began to see a difference. “The first thing I noticed was the puffiness in my face and body went down. Then I found I was sleeping better. And the greatest change was that it nearly completely alleviated all of those miserable menopausal symptoms.”

Find the Flavor: Fat

You’ll be eating three servings of healthy fats a day on this plan, one at each meal. We recommend that you choose plant-based fats over meat-based ones as often as possible, and aim for variety.

Fats do not make you fat. In fact, everyone needs to eat some fat to fully absorb certain vitamins, and fats provide you with lots of energy. While carbs are our bodies’ main source of fuel (including for your workouts), fats are the backup fuel source. Fats are broken down by our bodies into fatty acids, which can be converted into energy, but the process takes longer than it does with carbs. This makes fatty acids a better energy source for lower-intensity exercise, such as walking. When fatty acids aren’t used as energy, they are stored as, well, fat. Unfortunately, glycogen—the stored form of glucose found in the muscles—can only be stored in relatively small amounts, but there’s no limit to how much fat our bodies can amass. Clearly this isn’t good news, especially for women, as we often see this fat end up on our hips, butt, and thighs. Since fats are calorically dense (remember, 1 gram of fat has 9 calories, compared to only 4 calories per gram in carbs and protein), you need to be extra careful about how much you eat—the calories can add up fast! So the fat content in this eating plan, about 25 percent of your daily calories, is high enough to keep you satisfied, curb cravings, and maximize the flavor in your food, but low enough to see real results from your workouts.

As with carbs, though, all fats are not created equal and the type you eat will make all the difference in your health—and your waistline. After years of warning us about the dangers of fat, researchers now realize that there are actually “good” fats. These good guys are called unsaturated fats, and they’ve been shown to boost our health in many ways, including improving cholesterol levels, reducing inflammation, lowering the risk of certain cancers, and maintaining brain health.

There are two types of unsaturated fats: monounsaturated and polyunsaturated. Yes, they’re both a mouthful! You can find monounsaturated fats (we call them MUFAs) in foods such as avocados and peanut butter; canola, olive, and peanut oils; pistachios, almonds, and other nuts; and various seeds. Last but not least, you can even find MUFAs in—drumroll, please—dark chocolate! It’s true. These MUFAs have wide-ranging potential health benefits, including protecting your heart.

Polyunsaturated fats, meanwhile, aren’t too shabby themselves in the health department. These fats are found in foods such as vegetable oils (like soybean, sunflower, and corn oils), as well as walnuts, flaxseed, and some fish. One polyunsaturated fat in particular has reached superstar status—omega-3 fatty acid. It’s hard to miss the news about omega-3s these days, as they’ve been associated with everything from reducing arthritis and inflammation to improving heart health. Omega-3s are found in high amounts in fatty, cold-water fish such as salmon, mackerel, and herring.

For all these reasons, this eating plan includes moderate amounts of these healthy, good fats. What it doesn’t include, though, are unhealthy fats. Who are these bad guys? Saturated and trans fats. Both types of fat can harm your health and are responsible for fat’s continued bad reputation. You can find saturated fats mostly in animal products, such as meat and whole-milk dairy products (cheese, milk, butter, cream, and even premium ice cream), as well as a few plant-based foods like coconut oil, palm oil, and cocoa butter. These fats can be harmful to your heart, as they are known to boost “bad” LDL cholesterol levels and have been linked to coronary heart disease.27

If you think saturated fats are bad, though, be prepared for trans fatty acids, aka trans fats. These bad boys are created when liquid oils are converted into solid fats. This is done by heating vegetable oils in the presence of hydrogen, a process known as hydrogenation. Why in the world would you do this to a fat? It creates a partially hydrogenated oil (look for the words partially hydrogenated on a food label to identify trans fats), which is a more stable fat that can allow food to stay fresh for longer. While this is great news for food manufacturers who don’t want their foods to spoil quickly, it’s not such good news for you. These trans fats can increase “bad” LDL cholesterol, while decreasing “good” HDL cholesterol—and both scenarios are risk factors for heart disease.28

You’ll find trans fats most often in fried foods and commercial baked goods such as cookies, crackers, and pies. In 2006, food manufacturers were required to list them on the Nutrition Facts label, and in response, many companies are scrambling to get rid of these fats. Be aware, though, that even foods touted as “trans fat free” on their labels can have up to 0.5 gram of trans-fats, which will add up over time.

Drink It Up: Water

Last, but certainly not least, don’t forget water! On this plan you’ll be drinking lots of this thirst-quenching stuff—at least one glass with each of your meals and snacks, for a total of 2 liters a day. Don’t wait until you’re thirsty to drink, as you’ll need extra water to keep up with your daily physical activity. So get in the habit of carrying a bottle of water around, and drink it regularly throughout the day, particularly when you’re eating and working out. The best part? It’s calorie free!

It’s vital to consume enough water every day because you’ll find this good stuff in every cell, tissue, and organ in your body. Water helps keep you feeling energized, helps you feel fuller, improves your workouts, and may even help you eat less. One study found that people who drank water before meals ate about 75 fewer calories at each meal. If you subtract 75 calories from one meal every day for a year, you could lose almost 8 pounds—all this just by reaching for your water glass!29 And a German study showed that after drinking 17 ounces of water (just a little more than a regular-size water bottle), volunteers’ metabolisms increased by an average of 30 percent.30

Drinking water while working out will help prevent dehydration. Your body produces heat when you’re physically active, which exits your body in the form of sweat. If you don’t replace these fluids, your heart rate will go up, as well as your body temperature. This not only can compromise your workout, but it also puts you at risk of becoming dehydrated. So it’s essential to load up on water while exercising.31

If water is too plain for you, fear not. You can make it tastier by drinking flavored water. Not the artificial, store-bought kind—instead, create your own simple version by adding healthy options such as slices of cucumber, orange, lemon, lime, grapefruit, or even mint leaves to a jug of water. Let your concoction sit for a while so the flavors infuse, and then enjoy! It’s an easy way to add a little flavor.

Water is your best bet for staying adequately hydrated over the next 2 weeks. Despite all the hype, there’s no need for energy drinks during your workouts, particularly since many of these beverages contain a lot of caffeine and will only lead to quick, short-lived energy bursts. The only time when drinking water alone may not be enough is if you’re working out for more than an hour a day or exercising in extremely hot conditions. In those cases, a sports drink may be in order. Even then, though, stay away from typical energy drinks and go for a sports beverage like Gatorade instead. These types of drinks can provide the necessary carbs to give you that extra boost, as well as electrolytes to replace minerals lost through sweat. But unlike water, these drinks aren’t calorie free—even 8 ounces of Gatorade has 50 calories. Only water can provide the hydration without the calories.

Take Control

Portion control is everything when it comes to making good food choices. Almonds are among the healthiest foods out there, but if you eat the entire tin, you’ll consume about 1,500 calories or more! Many of our test panelists found that keeping a set of measuring cups on the counter helped them to figure out the right amount that they should be eating with each meal or snack. Here are some good guidelines to keep in mind:

Your fist = a medium portion of fruit or 1 cup of rice or pasta

Your thumb = a 1-ounce serving of cheese

The tip of your thumb = 1 teaspoon of butter or oil

A deck of cards = a 3-ounce serving of meat, poultry, or fish

One cupped handful = 1 serving of cereal, pretzels, or chips

SODIUM SAVVY

THE USDA DIETARY GUIDELINES recommend a maximum of 2,300 milligrams of sodium per day—that’s about 1 teaspoon of salt. Currently, the average sodium intake is about 4,000 milligrams a day, nearly twice the recommended level.

So what’s the problem with too much salt? A large study called DASH (Dietary Approaches to Stop Hypertension) from the National Heart, Lung, and Blood Institute found that when people cut their sodium levels, they also reduced high blood pressure. The biggest changes came when people consumed just 1,500 milligrams of sodium a day. Following a low-sodium diet (along with eating plenty of fruits, vegetables, and whole grains) was estimated to reduce heart disease by 15 percent and stroke by 27 percent.

Surprisingly, the saltshaker isn’t the main culprit for the high amount of sodium in the American diet. Restaurant meals and processed foods (like lunchmeats, canned soups, frozen meals, condiments, shelfstable meals, crackers, and instant cereals) are the real sodium offenders.

You can greatly lower your sodium consumption simply by eating whole foods. And you’ll limit your total sodium intake if you limit the frequency with which you eat away from home. You’ll see in our suggested menus, by the way, that we recommend no more than 600 to 650 milligrams of sodium in each meal (and no more than 150 to 200 milligrams of sodium in each snack) to stay under the 2,300-milligram-a-day level. However, you’ll also see that there are a few meals that go beyond that range. As usual, you can always make exceptions to any nutrition rule as long as you keep things balanced overall, so just be sure the other meals you select in that day are a little lower in sodium. In addition, because you’ll be sweating a lot during this 2-week program, a little extra sodium during this time isn’t likely to be a problem!

TURNAROUND FOOD CHOICES

Here are the building blocks for your 2-Week Turnaround Diet.

Vegetables

Number of servings per day: 4; 2 at lunch, 2 at dinner; aim for at least 3 different colors each day

Fresh, 1 serving equals 1 cup raw or ½ cup cooked:

Artichokes
Arugula
Asparagus
Bok choy
Broccoli
Broccoli rabe
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Chard
Coleslaw mix
Collard greens
Cucumbers
Eggplant
Green beans
Jicama
Kale
Leeks
Lettuce, all types
Mushrooms
Okra
Onions
Peppers
Radicchio
Radishes
Shallots
Spaghetti squash
Spinach
Summer squash
Tomatillos
Tomatoes
Watercress
Zucchini

Canned or jarred, 1 serving equals ½ cup:

Artichoke hearts, in water
Roasted red peppers, in water
Salsa
Tomatoes, stewed or diced
Tomato sauce

Frozen, 1 serving equals 1 cup before cooking:

Asparagus
Broccoli
Brussels sprouts
Carrots
Cauliflower
Green beans
Kale
Mushrooms
Okra
Spinach
Sugar snap peas
Yellow wax beans

Grains/Starchy Vegetables

Number of servings per day: 4; 2 at breakfast, 1 at lunch, 1 at dinner; aim for 3 whole grain servings and 1 starchy veggie daily

Starchy vegetables, 1 serving equals ½ cup cooked:

Beans, all varieties (black, kidney, lima, pinto, refried, etc.)
Beets
Corn
Fava beans
Lentils
Parsnips
Peas
Plantains
Potatoes, red
Potatoes, sweet
Winter squashes (butternut, acorn, etc.)

Breads, 1 serving equals:

Bread, whole grain, 1 slice
English muffin, whole grain, 1 half
Pita, 100% oat bran or whole wheat, 1 half
Tortillas, corn, 2
Wrap, 100% whole grain, 1 half

Frozen grains or starchy veggies, 1 serving equals:

Corn, white or yellow, ½ cup heated
Green peas, ½ cup heated
Lima beans, ½ cup heated
Pancakes, whole grain, 1
Waffles, whole grain, 1

Grains, 1 serving equals:

Bulgur, ½ cup cooked
Cereal, whole grain, ½ cup dry
Couscous, ½ cup cooked
Crackers, whole grain, ½ cup
Cream of wheat, ½ cup cooked
Farro, ½ cup cooked
Oatmeal, ½ cup cooked
Pasta, whole wheat, ½ cup cooked
Popcorn, light microwave (no trans fat), 3 cups popped
Quinoa, ½ cup cooked
Rice, brown or wild, ½ cup cooked

Fruits

Number of servings per day: 2; 1 at breakfast, 1 as a snack; aim for 2 different colors each day

Fresh, 1 serving equals 1 cup or 1 medium piece the size of your fist:

Apples, all varieties
Apricots
Bananas, small
Blackberries
Blueberries
Cantaloupe
Cherries
Clementines
Dates
Figs
Grapefruit
Grapes
Guavas
Honeydew melon
Kiwifruit
Mangoes
Nectarines
Oranges
Papayas
Passion fruit
Peaches
Pears
Pineapple
Plums
Pomegranates
Raspberries
Star fruit
Strawberries
Tangerines
Watermelon

Frozen, 1 serving equals 1 cup in frozen state:

Any unsweetened variety, including:
Blackberries
Blueberries
Cherries
Mangoes
Peaches
Pineapple
Raspberries
Strawberries

Canned, 1 serving equals ½ cup:

Any unsweetened variety, in natural juice:
Applesauce, natural
Apricots
Fruit juice, 100%
Mandarin oranges
Mixed fruit
Peaches
Pears
Pineapple
Plums

Dried, 1 serving equals ½ cup, unsweetened:

Apples
Apricots
Bananas
Blueberries
Cherries
Dates
Figs
Mangoes
Peaches
Pears
Pineapple
Plums
Raisins, regular or golden

Dairy or Dairy Substitutes

Number of servings per day: 3; 1 at breakfast, 2 as snacks; use only fat-free milk, yogurt, cottage cheese, and ricotta cheese, and reduced-fat cheeses

Reduced-fat crumbled or shredded cheese—1 serving equals ¼ cup:

Blue
Cheddar
Colby
Feta
Fontina
Gorgonzola
Gruyère
Jack
Mozzarella
Parmesan
Romano
Vegan cheese substitutes

Reduced-fat sliced cheese, 1 serving equals 1 slice, about the size of a coaster:

American
Cheddar
Gouda
Jack
Mozzarella
Provolone
Swiss
Vegan cheese substitutes

Others, 1 serving equals:

Cottage cheese, nonfat, ½ cup
Milk, fat-free, 1 cup
Ricotta, nonfat, ½ cup
Soy, rice, or almond milk, 1 cup (check to make sure it’s fortified with calcium)
String cheese, 1 string
Yogurt, Greek or regular, fat-free, low-fat, or soy, 1 cup

TURNAROUND FOOD CHOICES

Protein

Number of servings per day: 3; 1 at breakfast, lunch, and dinner; choose fish 2 or 3 times a week and a vegetarian source (tofu, veggie burgers) at least twice a week

Unless otherwise stated, 1 serving equals 3 ounces or 1 piece about the size of a cassette tape or a deck of cards, cooked or prepared:

Beef, ground, 98% lean or leaner
Beef tenderloin
Canadian bacon
Chicken breast
Chicken sausage, low-fat
Chicken thighs, skinless
Clams, fresh, or minced, canned
Crab, fresh
Duck breast, skinless
Egg whites, 1 cup liquid or whites from 5 eggs
Fish, fresh (halibut, cod, snapper, flounder, etc.)
Ham, deli meat, lean
Lobster, fresh
Mussels, fresh
Oysters, fresh
Pork tenderloin
Roast beef, deli meat, lean
Salmon, wild, fresh or canned
Shrimp, frozen or canned
Sirloin, trimmed
Soy-based vegetarian products (tofu, veggie burgers, dogs, patties, bacon, etc.)
Tuna, chunk light, canned in water
Turkey, deli meat
Turkey, ground, leanest possible
Turkey bacon
Turkey breast
Turkey sausage, low-fat

Fat

Number of servings per day: 3; 1 at breakfast, lunch, and dinner; choose plant-based fats as often as possible and aim for variety

1 serving equals:

Avocado, ⅕ of medium size
Cream cheese, light or reduced fat, 2 Tbsp
Mayonnaise, light or reduced fat, 2 Tbsp
Nut butters, including peanut, cashew, almond, soy, or walnut butter, 2 Tbsp
Nuts or seeds, chopped or sliced, including walnuts, almonds, pecans, peanuts, cashews, pistachios, pine nuts, sunflower seeds, pumpkin seeds, 2 Tbsp
Oil-based salad dressings, 2 Tbsp
Olives, 10 medium, black or green
Pesto, 1 Tbsp
Vegetable oils, including olive, canola, sunflower, peanut, sesame, 1 Tbsp

Beverages—Water

Number of servings per day: 2 liters; drink with each meal; don’t rely on thirst to guide your intake—carry a water bottle or pour a glass with each of your 3 meals and 2 snacks

In addition to the 2 liters of water, you can have the following noncaloric beverages:

Coffee, black
Seltzer or sparkling water
Tea, black
Tea, green
Tea, herbal

Note: Coffee and black and green tea contain caffeine and are mild diuretics (they cause the body to lose water), so they should be limited to around 2 cups per day.

Eating Out Know-How

From all-American diners to the most international cuisines, there’s always a good eating-out choice available for you. The tips below will help you make waistline-friendly choices.

GET INFORMED. Many restaurants post their entire menu plus nutrition information online, making it easy to make an informed choice.

GET A CLUE. The description on the menu can tell you a lot about how a food is prepared. Words like fried, battered, crispy, au gratin, scalloped, and creamed usually mean big-time calories, plus trans or artery-clogging saturated fat. Instead, look for healthy key words like grilled, blackened, baked, broiled (but not in butter!), or dry roasted.

AVOID UNNECESSARY TEMPTATIONS. If the tortilla chips or bread basket that is automatically brought to your table sabotages your best intentions before the meal officially starts, simply ask your server to keep it in the kitchen.

BE THE BOSS. Want the grilled chicken club, but don’t need the bacon, cheese, and mayo, as well as the accompanying fries? Order your meal “your way” by asking the server to hold off on the things you don’t want, or inquire about substitutions. Almost all restaurants will be more than happy to accommodate your requests.

SPLIT IT OR SAVE IT. Many restaurant meals are humongous. If you notice the meal is bigger than you need (and it probably is), ask your server to bring you a take-out container to divide your meal before you dig in. You’ll have another meal for tomorrow! Better yet, split your meal with a dining companion.

GO SMALL. Aim to choose the smallest portions when you can: a petite-cut steak, a small ice cream cone, a half of a sandwich. Diminutive meal portions can be supplemented with healthy extras like veggies, fruit, and broth-based soups, while small portions of desserts like ice cream can give you the flavor you crave without blowing your diet.

PUT IT ON THE SIDE. Be sure you ask for sauces and dressings on the side, instead of having them added to your meal in the kitchen. You can control the amount you use, and enjoy the natural flavor of the foods without having them drowned in extra fat and calories.

Notes - CHAPTER 2

1 M. Noakes, J.B. Keogh, P.R. Foster, and P.M. Clifton, “Effect of an energyrestricted, high-protein, low-fat diet relative to a conventional highcarbohydrate, high-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women,” American Journal of Clinical Nutrition, 81 no. 6 (2005):1298-1306.

2 T. McLaughlin, S. Carter, C. Lamendola et al, “Effects of moderate variations in macronutrient compositions on weight loss and reduction in cardiovascular disease risk in obese, insulin-resistant adults,” American Journal of Clinical Nutrition, 84 no. 4(2006):813-821.

3 “Fruit & vegetable benefits,” Centers for Disease Control and Prevention, www.fruitsandveggiesmatter.gov/benefits/index.html (accessed on 9/23/09).

4 “Phytochemicals,” Dole 5 A Day Reference Center, http://216.255.136.121/ReferenceCenter/NutritionCenter/Phytochemicals/pdf/index.jsp?topmenu=1 (accessed on 9/23/09).

5 “Phytochemicals,” Linus Pauling Institute, http://lpi.oregonstate.edu/infocenter/phytochemicals.html (accessed on 9/23/09).

6 “Antioxidants,” MedlinePlus, www.nlm.nih.gov/medlineplus/antioxidants.html (accessed on 9/23/09).

7 L. Packer, E. Cadenas, and K.J.A. Davies, “Free radicals and exercise: an introduction,” Free Radical Biology & Medicine, 44 no. 2 (2008):123-125.

8 “Food sources the best choices for antioxidants,” Mayo Clinic www.mayoclinic.org/medical-edge-newspaper-2009/jun-05b.html (accessed on 9/23/09).

9 “Low-carb diets: the right way to go?” University of Maryland Medical Center, www.umm.edu/features/low_carb_diets.htm (accessed on 9/23/09).

10 “Whole grains: Hearty options for a healthy diet,” Mayo Clinic, www.mayoclinic.com/health/whole-grains/NU00204 (accessed on 9/23/09).

11 “Health gains from whole grains,” Harvard School of Public Health, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/index.html (accessed on 9/23/09).

12 “Whole grains fact sheet,” International Food Information Council, www.ific.org/publications/factsheets/wholegrainsfs.cfm (accessed on 9/23/09).

13 S. Liu, W.C. Willett, J.E. Manson, F.B. Hu, B. Rosner, and G. Colditz, “Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women,” American Journal of Clinical Nutrition, 78(2003):920-927.

14 P. Koh-Banerjee, M. Franz, L. Sampson, S. Liu, D.R.J. Jacobs, D. Spiegelman, W. Willett, and E. Rimm, “Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-y weight gain among men,” American Journal of Clinical Nutrition, 80(2004):1237-45.

15 “Calcium and bone health,” Centers for Disease Control and Prevention, www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html (accessed on 9/23/09).

16 “Calcium and bone health,” Centers for Disease Control and Prevention, www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html (accessed on 9/23/09).

17 “Fasts facts on osteoporosis,” National Osteoporosis Foundation, www.nof.org/osteoporosis/diseasefacts.htm (accessed on 9/23/09).

18 “Osteoporosis bone health,” National Osteoporosis Foundation, www.nof.org/osteoporosis/bonehealth.htm (accessed on 9/23/09).

19 “Fasts facts on osteoporosis,” National Osteoporosis Foundation, www.nof.org/osteoporosis/diseasefacts.htm (accessed on 9/23/09).

20 L. Wang, J.E. Manson, J.E. Buring, I. Lee, and H.D. Sesso, “Dietary intake of dairy products, calcium, and vitamin D and the risk of hypertension in middle-aged and older women,” Hypertension, 51(2008):1073-1079.

21 M.B. Zemel, W. Thompson, A. Milstead et al, “Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults,” Obesity Research, 12 no. 4 (2004):582-590.

22 E.L. Melanson, W.T. Donahoo, F. Dong, T. Ida, and M.B. Zemel, “Effect of low-and high-calcium dairy-based diets on macronutrient oxidation in humans,” Obesity Research, 13(2005):2102-12.

23 A.J. Lanou and N.D. Barnard, “Dairy and weight loss hypothesis: an evaluation of the clinical trials,” Nutrition Review, 66 no. 5 (2008):272-279.

24 “Calcium and bone health,” Centers for Disease Control and Prevention, www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html (accessed on 9/23/09).

25 “Protein: Moving closer to center stage,” Harvard School of Public Health, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/proteinfull-story/index.html#introduction (accessed on 9/23/09).

26 “Can one change improve your health and the world’s?” Mayo Clinic, www.mayoclinic.com/health/red-meat/MY00788 (accessed on 9/23/09).

27 “Saturated fat,” Centers for Disease Control and Prevention, www.cdc.gov/nutrition/everyone/basics/fat/saturatedfat.html (accessed on 9/23/09).

28 “Trans fat,” Centers for Disease Control and Prevention, www.cdc.gov/nutrition/everyone/basics/fat/transfat.html (accessed on 9/23/09).

29 B.M. Davy, E.A. Dennis, A.L. Dengo et al, “Water consumption reduces energy intake at a breakfast meal in obese older adults,” Journal of the American Dietetic Association, 108 no. 7 (2008):1236-1239.

30 M. Boschmann, J. Steiniger, U. Hille et al, “Water-induced thermogenesis,” Journal of Clinical Endocrinology & Metabolism, 88 no. 12 (2003):6015-6019.

31 “Eating and exercise: Time it right to maximize your workout,” Mayo Clinic, http://mayoclinic.com/health/exercise/HQ00594_D/NSECTIONGROUP=2 (accessed on 9/23/09).