The Rosedale Diet
1. Plan's name: The Rosedale Diet
2. Date: (Original publication): 2004
3. Basic Philosophy/Strategy: The Rosedale Diet is a high fat (monounsaturated), moderate protein diet. Dr. Rosedale bases his plan on achieving leptin sensitivity. Leptin is a hormone that increases when you eat excessive carbs and saturated fat, and so by eating lower carbs and "good" fats, (monounsaturated like olive oil and avocado) your leptin levels will be reduced. Leptin sensitivity (Also goes hand in hand with insulin sensitivity) will regulate your hunger and increase fat burning ability. The Rosedale Diet is also an anti-aging diet.
4. By the numbers: Rosedale is divided into two levels. Level 1 must be followed closely for the the first 3 weeks, and you’re limited to the foods on the “A” list (below). The first 3 weeks, it's important to stick with the program closely so as to achieve leptin sensitivity, and to train your metabolism to burn fat instead of sugar. You can move on to Level 2 after the first 3 weeks which includes foods on the “B” list (below). However, some people with diabetes, metabolic disorders, or coronary artery disease may wish to stick with Level 1 and the foods on the “A” list indefinitely.
5. Method: ROSEDALE DIET—A QUICK OVERVIEW
a. Limit saturated fats---eat primarily chicken, fish, (preferably meats that have not been grain fed or processed with hormones and antibiotics) nuts, vegetables, and no-fat cheeses. (After the first 3 weeks, you can add lean cuts of the other meats, but limit them to 2-3 times per week, per the notation under the “B” list foods)
b. Eat the right amount of protein for you, usually 65-70 grams per day, depending on your lean body mass weight.
c. Avoid sugar and starch. You don't have to count carb grams, just don't eat non-fiber carbs.
d. Don't be afraid of fat, but eat GOOD FAT—i.e., monounsaturated fats like olive oil, nut oils, and avocados, etc.
e. Drink lots of water
f. Don't eat a large quantity at one time. (spread out your meals to 4-5 smaller meals if possible)
g. DON'T EAT FOR AT LEAST 3 HOURS BEFORE BED.
h. DO NOT ALLOW YOURSELF TO GO HUNGRY. Eat good fats, protein if it doesn't cause you to exceed the daily limit, or vegetables--actually, you can eat the acceptable vegetables in unlimited amounts.
i. Exercise after the last meal of the day, if possible.
j. If you "blow it" and go off the program, try to do 15-20 minutes of exercise to burn off the excess glucose.
6. Typical menu:
B: Poached eggs on low carbBread
S: Raw Almonds
L: Chicken Salad
S: Avocado Spread on celery stalks
D: Dilled Salmon and Asparagus with tossed salad
B: Hard-boiled eggs and swiss chard
L: Tuna Salad
S: Celery with almond butter
D: Baked Halibut and green beans
B: Chicken sausage with avocado
S: hummus and celery
L: chicken with broccoli
S: Ricotta and blueberries
D: LC chicken enchiladas
7. Emphasis on: Fat, Sugar, Protein or Exercise
FAT and PROTEIN: Rosedale is a high fat, (monounsaturated) low protein diet.
SUGAR: Sugar substitutes are allowed (but not encouraged) after the first 3 weeks.
EXERCISE: Dr. Rosedale recommends 15 to 20 minutes a day of some kind of resistance training. He doesn't recommend doing a lot of strenuous exercise, however, because "a high-intensity workout can rev up production of stress hormones and cause blood glucose levels to rise as a result of tearing down excess muscle mass to burn as fuel. This is particularly damaging to someone who is insulin resistant."
8. Unique Features: Particulars that differ from general low-carb diets—
a. Reduction of protein intake, which increases fat burning potential, reduces blood sugar, enhances insulin and leptin sensitivity, keeps your metabolism running efficiently, and reduces free radical damage.
b. LIMIT saturated fats (see number 5-a above)
c. Limited exercise—more emphasis on staying on plan
d. Eating meats that have not been grain fed, hormone or antibiotic fed, or processed such as bacon and ham.
e. Higher fat, (monounsaturated) lower protein.
f. The eggs you eat should be high in Omega-3 fatty acids from free-range, vegetarian fed chickens.
g. Egg yolks are vulnerable to oxidation when cooked at high temperatures, so should be cooked under water, (poached) soft boiled, or slightly hard boiled. If you want fried eggs or an omelette, you should cook the whites only.
9. About the authors:
Ron Rosedale, M.D., is an internationally renowned expert in nutritional and metabolic medicine and an anti-aging specialist. He is the founder of Rosedale Center in Denver, CO; Co-founder of the Colorado Center for Metabolic Medicine in Boulder, CO, and founder of the Carolina Center of Metabolic Medicine in Asheville, North Carolina. Dr. Rosedale has helped thousands suffering from so-called incurable diseases to regain their health. As a keynote speaker, he has appeared before such prestigious groups as the eighth Congressional International Medical Conference on Molecular Medicine, the First European Conference on Longevity Medicine and Quality of Life, and many more. He has been a guest on numerous national radio and television news shows. He lives in Denver, CO
Carol Coleman has coauthored many best-selling books on health and medicine, including Curves: Permanent Results Without Permanent Dieting, The Melatonin Miracle, Shed 10 years in 10 weeks, Body Rx, and more. She live in Larchmont, NY