Beyond diet, the 28-day metabolic breakthrough plan

Abstract: The director of the Weight Management Program at Vanderbilt University and a psychology professor describes aprogram to improve the metabolism of people who are overweight and have an overly efficient or "fat" metabolism.This 28-day plan involves changing eating behaviors, changing the types of food consumed (low-fat, high-fiber) and doing regular physical activity that involves continuous whole-body movement at optional times of the day at the individually appropriate intensity. A list of foods high in fiber and low in fat is provided. The author explains how to estimate the amount of exercise and intensity level necessary for maximum benefit, and lists the energy values of a variety of physical activities.

The reader is advised to choose the appropriate 28-day activity program: Regular, Super Boaster, or Advanced, depending on past activity level. The 28-day nutrition plan, based on U.S. Senate Select Committee recommendations for percentages of carbohydrate, protein, and fat in the diet and the RDAs, orders and combines foods for maximal metabolic benefits. Menus are listed for 28 days. In addition, exchange lists are provided to allow for substitutions. Recommendations are made for eating meals out. Record forms for the 28 days are provided to enable the reader to keep track of physical activity, foods consumed, and weight and inches lost. Fifty-six pages of recipes are included.

A rebounding program and stretching exercises are described along with illustrations. One section gives the scientific background of obesity, including the metabolic effects of physical activity and dietary changes. A list of references for each chapter is included. A separate caloriecalculator provides the number of calories expended in various types of physical activity and the number of calories in standard portions of some common foods. (as).