Perfect 10 Diet
The Perfect 10 Diet was created by New York City internist Michael Aziz as an approach to help his patients balance hormones and manage weight. While on the Perfect 10 Diet, 40% of calories consumed should come from carbohydrates, 20% from protein, and 40% from fat. This diet promotes eating whole foods in their natural state and discourages low-fat and non-fat alternatives. Aziz teaches that there are 10 key hormones that directly effect weight loss and overall health, and 10 perfect foods that help to balance these hormones.
The 10 key hormones are insulin, glucagon, leptin, thyroid hormone, human growth hormone, cortisol, dehydroepiandrosterone (DHEA), estrogen, progesterone, and testosterone. The perfect 10 foods are eggs, shellfish, olive oil, dark-meat poultry, wild salmon, oranges, cruciferous vegetables, oatmeal, butter, and whole milk
There are three stages in the Perfect 10 Diet, all of which should be accompanied by 45 minutes of exercise 3-4 times per week.
Stage one is the three-week “initiation” phase, intended to jump-start weight loss. It consists of three meals and two optional snacks, excluding all grains and alcohol.
Stage two has all the components of stage one, but includes 1-3 daily servings of whole grains.
However, if weight increases, it’s advised to cut back on grains again. This phase should be continued until the desired weight loss goal is met.
Stage three is for maintenance, and may incorporate 3-4 daily servings of whole grains. During this phase, sweets and desserts may be eaten in moderation.
Foods to include:
- Fruits
- Vegetables
- Whole grains
- Poultry
- Fish
- Eggs
- Dairy
- Olive oil
Foods to avoid:
- Processed grains
- Sugar
- Trans fats
- Alcohol
Pros:
- Encourages whole foods
- May become a lifestyle approach
- May balance hormones and lead to sustainable weight loss
Cons:
- Does not consider bio-individuality
- Restricting grains may lead to binges
- May be difficult to avoid alcohol
Source:
The Perfect 10 Diet www.theperfect10diet.com (Links to an external site.)
