The Duke Diet
Editorial comment: This eating plan is only just "semi" low carb.
Book: The Duke Diet,
The World-Renowned Programme for Healthy and Lasting Weight Loss
by Dr Howard J Eisenson and Martin Binks PhD
First published in 2007
About the Authors:
Howard J. Eisenson, M.D., is the program director of the Duke Diet & Fitness Center. A graduate of Duke University Medical School, he is also an assistant professor in Duke’s Department of Community and Family Medicine. Dr. Eisenson lectures extensively on the subjects of obesity, physical activity, and promoting healthy behavior change.
Martin Binks, Ph.D., is the director of behavioral health and research director at the Duke Diet & Fitness Center. A psychologist who specializes in obesity treatment, research, and education, he is a clinical assistant professor in the Division of Medical Psychology, Department of Psychiatry and Behavioral Sciences at Duke. Dr. Binks’s research interests include weight-loss maintenance and obesity treatment development.
"The Duke Diet" actually includes two separate eating plans:
The Traditional Meal Plan
is high carbohydrate and will not be discussed here.
The Moderate Carbohydrate Meal Plan
is the one summarized below.
- It includes all food groups, but is lighter on the starchy carbs.
- People often report feeling more satisfied when they eat more protein.
By the numbers:
- For some people, this plan may help subdue cravings more effectively than a reduced-fat, higher-carbohydrate diet.
This is a calorie restricted diet. They suggest women eat 1,200-1,400 calories, and men eat 1,400-1,600.
All 6 food groups are included in the plan.
Fats: 1-2 servings for women, 2-3 for men
Dairy: 1-2 servings for women and for men
Protein: 11-12 servings for women, 14 for men
Vegetables: 4-5 servings for women, 4 for men
Fruits: 3 servings for women, 3-4 for men
Starches: 2-3 servings for women, 3 for men
As mentioned above, all 6 food groups are included.
The authors state that starches are a good source of many minerals, including iron, as well as B vitamins and dietary fibre. They suggest concentrating on the more complete starches, like whole grains, high-fibre cereals, brown rice, wholemeal bread and flour and sweet potatoes or yams. Other starches can be eaten, but they advise paying attention to portion sizes and calories.
Vegetables provide vital nutrients such as folic acid, Vitamin C, iron, potassium and magnesium. Many are packed with Vitamin A, and all contain fibre and are low in calories.
The authors state that because most fruit contains fibre, it can help you feel full on fewer calories.
The authors subscribe to the view that both carbohydrates and fats are important parts of a balanced diet and should be included in moderation, with the emphasis on the healthier options.
They state they recognize the difference between what they call unhealthy (except in small amounts) saturated fats and trans fats (best to avoid) and what they call health-promoting mono- and polyunsaturated fats (which include omega-3 fatty acids).
Dairy products contain an impressive variety of minerals, particularly bone-building calcium, as well as protein, vitamin A, vitamin D (usually added to milk) and many of the B vitamins.
They recommend using low fat alternatives for cream, sour cream, milk and yoghurt.
They encourage leaner options such as skinless poultry, fish and (sparingly) lean cuts of meat. No foods are off limits - just use the higher fat versions sparingly. Eggs, another rich source of protein and nutrients are allowed, but no more than one per day.
115g (4 oz) low-fat vanilla yoghurt with 140g (5 oz) fresh or frozen pineapple, plus ˝ tablespoon flaked almonds
Chicken Caesar wrap (recipe in book)
1 small pear
1 large carrot, sliced
1 slice wholemeal bread with 2 teaspoons additive free peanut butter
Pepper-crusted beef tenderloin with horseradish sauce (recipe in book)
115g (4 oz) raspberries
115g (4 oz) steamed broccoli
2 medium slices of seeded bread
The book includes substantial sections on exercise and behavioural modification.