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Diet Review
The title may lead dieters to believe there is something incredibly new and innovative, but Master Your Metabolism is basically a series of healthy nutritional tips you might have already heard about. Michaels herself actually sums up her entire food plan with this sentence: "If it didn't have a mother or it didn't grow from the ground, don't eat it." Beyond that, dieters are told to combine quality proteins, complex carbohydrates and healthy fats at every meal and snack, control their portions, eat four times a day (with four hours in between each meal), exercise often, get enough sleep and not to eat after 9:00 p.m. If these are things you're already familiar with, then don't expect anything revolutionary. But, if these effective basic tips are new to you, then it could be a great place to start.
The program's only real twist is how it advocates avoiding as many environmental toxins as possible, such as certain types of plastics, pesticides, processed foods and cosmetics that aren't naturally-based, and even bedding that's not organic. While no one could dispute that taking these things away is a sound choice if you're concerned about your health, there really isn't any scientific evidence that validates the book's claim that toxins from these items (or eating foods containing artificial ingredients or pesticides) has any effect on weight gain. The diet also recommends using only organic products and eating only organic food, which can easily make it an expensive program to follow to the letter.
Is the diet healthy?
If you strip away the 'science' about how toxins make you gain weight, it's not a bad start. Because the diet essentially repackages all of the basics that can help curb hunger, lower stress and eat sensibly, it may help some dieters learn some valuable nutritional lessons that can help them lose weight. Also, it encourages dieters to avoid unnatural foods and additives and eat only organic foods, which may be pricey, but it's definitely a healthier approach to eating. Its' biggest downside, however, is in its' daily caloric recommendations, which may run too low for some dieters (especially women).
What do the experts say? Trying to identify one single cause of obesity is impossible, because there are multiple factors that contribute to weight gain. "What role hormones play in the obesity epidemic are still at a point of research and theory and not conclusively identified," says Connie B. Diekman, MEd RD, Director of University Nutrition at Washington University in St. Louis and past president of the American Dietetic Association. "There is very little scientific evidence that toxins in the environment really have this kind of impact on hormones or weight change, and the research mentioned in the book was actually done on animals, so it's important for dieters following the program to not get hung up on its' theories."
Another issue with the program is its low daily caloric recommendations. "On average, the recipes in the book have dieters only eating about 1,300 calories a day, which is a bit low for women who should consume around 1,500 minimum for weight loss," says Diekman. "Only eating 1,300 calories will cause you to lose weight, but that lower amount of calories makes it more difficult for your body to get all of the nutrients it needs and makes it much harder to maintain long-term."
It also places a high degree of importance on eating only organic foods. "Nutritionally, most experts are in agreement that these types of foods are no different than most regular types of foods," says Diekman. "To convey to dieter that eating organically is the only way to meet your nutritional needs would be incorrect."
What's good about the book is that "it does support many of the basics to controlling your weight, such as recognizing when you're full, eating smaller meals and eating meals that are a combination of carbohydrates, proteins and healthy fats at every meal," says Diekman. "She also recommends eating plenty of healthy high-fiber and high-water foods, such as whole grains, fruits and vegetables, which do help dieters feel full longer and make it easier to meet your nutritional needs."
Who should consider the diet?
Anyone that doesn't know the basics of eating healthy, or is interested in removing unhealthy foods and additives and from their lifestyle.
Bottom Line
If you skip the theories, follow the basic principles and bump your caloric intake to what's recommended for weight loss according to the ADA, the book may be beneficial for helping dieters purge themselves on not just body fat, but help them live a greener lifestyle.
Foods
Legumes, whole grains, cruciferous and dark, leafy vegetables (cauliflower, broccoli, spinach, etc.), alliums (onions, leeks, etc.), nuts and seeds, organic foods (particularly meats, dairy and eggs) and berries. What you can't: Any foods containing chemicals, artificial preservatives and coloring, trans or hydrogenated fats, refined grains, high-fructose corn syrup, artificial sweeteners or glutamates.
Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and The Men's Health Gym Bible.
The title may lead dieters to believe there is something incredibly new and innovative, but Master Your Metabolism is basically a series of healthy nutritional tips you might have already heard about. Michaels herself actually sums up her entire food plan with this sentence: "If it didn't have a mother or it didn't grow from the ground, don't eat it." Beyond that, dieters are told to combine quality proteins, complex carbohydrates and healthy fats at every meal and snack, control their portions, eat four times a day (with four hours in between each meal), exercise often, get enough sleep and not to eat after 9:00 p.m. If these are things you're already familiar with, then don't expect anything revolutionary. But, if these effective basic tips are new to you, then it could be a great place to start.
The program's only real twist is how it advocates avoiding as many environmental toxins as possible, such as certain types of plastics, pesticides, processed foods and cosmetics that aren't naturally-based, and even bedding that's not organic. While no one could dispute that taking these things away is a sound choice if you're concerned about your health, there really isn't any scientific evidence that validates the book's claim that toxins from these items (or eating foods containing artificial ingredients or pesticides) has any effect on weight gain. The diet also recommends using only organic products and eating only organic food, which can easily make it an expensive program to follow to the letter.
Is the diet healthy?
If you strip away the 'science' about how toxins make you gain weight, it's not a bad start. Because the diet essentially repackages all of the basics that can help curb hunger, lower stress and eat sensibly, it may help some dieters learn some valuable nutritional lessons that can help them lose weight. Also, it encourages dieters to avoid unnatural foods and additives and eat only organic foods, which may be pricey, but it's definitely a healthier approach to eating. Its' biggest downside, however, is in its' daily caloric recommendations, which may run too low for some dieters (especially women).
What do the experts say? Trying to identify one single cause of obesity is impossible, because there are multiple factors that contribute to weight gain. "What role hormones play in the obesity epidemic are still at a point of research and theory and not conclusively identified," says Connie B. Diekman, MEd RD, Director of University Nutrition at Washington University in St. Louis and past president of the American Dietetic Association. "There is very little scientific evidence that toxins in the environment really have this kind of impact on hormones or weight change, and the research mentioned in the book was actually done on animals, so it's important for dieters following the program to not get hung up on its' theories."
Another issue with the program is its low daily caloric recommendations. "On average, the recipes in the book have dieters only eating about 1,300 calories a day, which is a bit low for women who should consume around 1,500 minimum for weight loss," says Diekman. "Only eating 1,300 calories will cause you to lose weight, but that lower amount of calories makes it more difficult for your body to get all of the nutrients it needs and makes it much harder to maintain long-term."
It also places a high degree of importance on eating only organic foods. "Nutritionally, most experts are in agreement that these types of foods are no different than most regular types of foods," says Diekman. "To convey to dieter that eating organically is the only way to meet your nutritional needs would be incorrect."
What's good about the book is that "it does support many of the basics to controlling your weight, such as recognizing when you're full, eating smaller meals and eating meals that are a combination of carbohydrates, proteins and healthy fats at every meal," says Diekman. "She also recommends eating plenty of healthy high-fiber and high-water foods, such as whole grains, fruits and vegetables, which do help dieters feel full longer and make it easier to meet your nutritional needs."
Who should consider the diet?
Anyone that doesn't know the basics of eating healthy, or is interested in removing unhealthy foods and additives and from their lifestyle.
Bottom Line
If you skip the theories, follow the basic principles and bump your caloric intake to what's recommended for weight loss according to the ADA, the book may be beneficial for helping dieters purge themselves on not just body fat, but help them live a greener lifestyle.
Foods
Legumes, whole grains, cruciferous and dark, leafy vegetables (cauliflower, broccoli, spinach, etc.), alliums (onions, leeks, etc.), nuts and seeds, organic foods (particularly meats, dairy and eggs) and berries. What you can't: Any foods containing chemicals, artificial preservatives and coloring, trans or hydrogenated fats, refined grains, high-fructose corn syrup, artificial sweeteners or glutamates.
Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and The Men's Health Gym Bible.
