The iDiet is scientifically designed to make sure you are hunger free and doing what it takes (following the menus, trying more cooking, making sure to eat the snacks) so you never feel deprived. Our iDieters typically feel that they’re not “on a diet”. Without hunger and with good food to enjoy, there is less reason to slide back to bad habits. We teach the value of repetition; repetition creates cognitive restructuring and helps new habits feel like old habits.
No! At iDiet, we deal with hunger vigorously. We know that if you are hungry, you won’t succeed – so we do not put up with it! If you experience any hunger on the iDiet, your Certified Group Leader will encourage you to try one our “Free Foods”. All iDieters are given a list of free foods that help them feel full and stay on our healthy menus.
Yes. Particularly when you are in a group class and working with a Certified Group Leader, we have customized plans you can follow even if you are avoiding dairy, animal products, or gluten. We have modified meal plans for you, and lists of approved food products you can buy at the grocery store.
No! iDiet does not require artificial sweeteners. Although they can be helpful for weight loss, they are not required. The I Diet book was written at a time when plant-based low-calorie sweeteners such as stevia and lo-han extract were hard to find in stores, but now that such natural alternatives are widely available, we encourage you to use the no-calorie sweetener you most enjoy. If you want to use real sugar, it should be used very sparingly, because it can increase hunger if not controlled.
Actually, it is easy to find margarines made with zero trans fats now, as well as with healthy omega-fat ratios. You are certainly welcome to substitute butter for a zero-trans-fat margarine if you prefer, though you should use less. Also keep in mind that the healthiest butter comes from cows fed an organic and preferably pasture-raised diet. Since environmental toxins are concentrated in animal and dairy fat, you can limit your exposure to toxic PCBs, flame-retardants and pesticides by buying only organic butter and dairy products. Or by using a zero-trans-fat tub margarine such as Smart Balance or Earth Balance brands.
Cognitive restructuring means allowing your brain to form new connections – in other words, you can actually create new neuronal pathways to make new behaviors feel routine and normal. By eating healthy food regularly and not eating unhealthy food, for example, you learn to like the new foods until the point where these new foods now feel “normal”. It usually takes 2 – 4 weeks to experience cognitive restructuring after starting new behavior.
With the science-based help that iDiet provides, almost everyone can be successful on the program. It’s all about learning to work with – rather than against – your natural food instincts. Weight loss success does require some effort – even buying new food can be a challenge if you don’t know where the items are located in the grocery store! Trying a new recipe can be fun but takes time and thought. However, the results of your efforts are so dramatic that you’ll love this kind of “work”.
The book is full of helpful materials and guidance, but most dieters find it challenging to apply the iDiet principles alone. A Certified Group Leader who is trained to provide step-by-step practical guidance leads our iDiet groups. The Group Leader offers personalized support and advice while you learn to apply key iDiet principles.
The iDiet is a healthy and well-balanced long term eating program that typically results in substantial improvements in cholesterol, blood pressure and glucose control. It’s an ideal diet to maintain good health but is also appropriate for people who have active diseases to manage. For example, our dietary composition profile (25% protein, 25% fat, 50% carbs that are mostly low glycemic index) is suitable for diabetics, even those on insulin.
Many iDieters achieve the weight loss they have always dreamed about. That may be 10 pounds or 100, depending on the person. Typical rates of weight loss are quite rapid the first two weeks (often 3-6 pounds/week) and 1-2 pounds/week after that for women and 2-3 pounds/week for men. In the beginning weight loss is very variable due to water loss. After the first two weeks, almost all weight loss is fat.
Weighing yourself every day is an important and effective way to see and appreciate your success. You can look for a new low weight every week or see your average for the week going down. Should you stray a bit from the iDiet, your daily weigh-in will help you to get back on track immediately.
We all know that diet and exercise are the keys to a healthy lifestyle. Unlike many other programs that treat those components equally, the iDiet puts its emphasis on food. It’s been proven that changing the food you eat results in the most impact on weight loss and behavior change. Our healthy menus produce substantial weight loss and sustainable changes in eating habits that can last a lifetime. Over time, we also encourage iDieters to exercise to improve health and prevent weight regain. However, in the beginning, our only exercise recommendation is to “keep doing what you are doing”. This is not to say that exercise is unimportant, but that weight control cannot happen without first changing food habits.
If you follow the iDiet menus carefully, you should experience a substantial reduction in cravings after just two weeks. There is substantial cognitive restructuring that occurs when you follow the menus. The iDiet recipes are also important for reducing cravings because they give you familiar “crave” tastes but with more fiber and fewer calories. Our iDiet Ice Cream Sundae is a popular example.