Book Review: The Eat-Clean Diet

Looking for a diet that really works?  Want to eat plenty of nutritious foods that will help you slim down?  Hoping for a plan that becomes a lifestyle rather than a quick fix?

That’s the promise of The Eat-Clean Diet by Tosca Reno, a lifestyle program designed to help you burn fat and nourish your body with foods that you’ll love.

Tosca’s own personal story is inspirational.  At age forty, she weighed about 200 pounds.  She felt tired, out-of-shape and overweight.  But when she started eating a clean diet, she transformed her body.  Now she’s slim, trim and a swimsuit model!

The diet is essentially the same as the ones you’ll find in magazines for fitness competitors and figure models.  In The Eat-Clean Diet, Tosca recommends eating "close to nature."  This means vegetables, fruits, whole grains and lean proteins.  Very little fat is used (except some "healthy" fats), and refined or processed foods are avoided.  Common foods for eating "clean" include steamed broccoli or grilled asparagus, fresh apples, baked chicken breasts and poached salmon.  Flavor is added with herbs and seasonings rather than butter, salt and cream.

In addition, Tosca recommends that you eat 6 mini-meals each day rather than 3 big ones.  This helps keep your metabolism revved, plus you’ll never get too hungry.  This does require some planning ahead, and there’s a chapter in the book that discusses packing a cooler of "clean foods."

Tosca hits some other important points in
The Eat-Clean Diet, too, such as the importance of water and breakfast, the value of supplements and how to handle restaurant meals.  Since this book is about food, she barely touches on the topic of exercise.  If you’re interested in Tosca’s workout, pick up a copy of Oxygen magazine (where she is a regular contributor).  You’ll find plenty of information about exercises that go hand-in-hand with a clean diet.

The book is arranged similar to the style of a magazine, with lots of interesting sidebars, boxes and mini-articles scattered through the pages.  Tosca does have a tendency to repeat herself throughout the book.  Nonetheless, the information is organized in an easy-to-use manner.

If you’re confused by all the crazy diet information out there, The Eat-Clean Diet is a great place to learn the basics of healthy, slimming nutrition without the hype of a fad diet plan.  By adopting the principles in this book–plus a regular exercise routine–you can lose weight, build muscle and reshape your body.

The Best Weight Loss Approach Is Personal

According to a recent USA Today article, diets are not "one size fits all."  The plan that works for your best friend or your neighbor may not be the right plan for your body type, personality or lifestyle.  There are no absolutes in the world of diet and health.

The USA Today article mentions specific diet plans–such as South Beach and Weight Watchers–and describes some of their characteristics.  However, it’s not just your diet plan that needs to fit your life.  Your approach to your weight loss program should also be based on your individual lifestyle and personality.

These two books can be used with any diet plan to help ensure your success.  They’re designed to supplement your program, or simply guide you toward making some healthier decisions.

Here are our reviews, and our assessment for the type of people who will most benefit from them:

Every Bite Is Divine by Annie B. Kay

This book recommends a balanced approach to eating and dieting.  The author, Annie B. Kay, emphasizes self-awareness, a mind-body connection and self-discovery.  Kay is a registered yoga instructor, so it’s not surprising to find numerous references to yoga in her book.  Indeed, she suggests that the practice of yoga will help us connect with our bodies, allowing us to identify true physical hunger, manage stress and develop awareness about our food.

Throughout the book are instructions for various yoga poses, as well as advice for other mind-body exercises such as journaling and meditation.

With regards to the actual "diet" part of the book, Kay mostly suggests an intuitive or conscious eating approach.  She focuses on healthy foods (stressing the importance of plant foods) and encourages readers to eat consciously so overeating triggers are recognized and true physical hunger is fed.

Best for:  "Feelers" who believe in the power of meditation–and a connection between the spirit, mind and body–will likely find this book beneficial.  This may not be the best approach if you prefer a regimented plan based on numbers and statistics.

The Beck Diet Solution by Judith S. Beck

Based on the principles of cognitive therapy–a type of psychological therapy–this book recommends a fairly hardcore approach that can be used in conjunction with any diet. 

The beginning of the book has the reader analyze hunger, as well as responses to cravings.  According to the author, Judith S. Beck, our response to cravings–whether sabotaging or helpful–is part of what determines whether we give in to those cravings. 

Although it may seem as if Beck is recommending that we use pure willpower to fight our urges to overeat, she actually wants us to change our responses to cravings (and, subsequently, our behavior).  But her suggestions are not for the faint of heart.  Self-control–such as throwing away food on your plate if you’re satisfied, or developing a tolerance for hunger–is a key ingredient of Beck’s solution.

Best for:  "Thinkers" who enjoy exercising their willpower and following written guidelines may benefit from this book, which includes a day-by-day plan that lasts for 42 days.

Review: Specialty Cookbooks

Publishing companies often print new cookbooks that focus on specialty diets–such as low-fat, low-carb or low-calorie.  Two of these recently crossed our desks here at RefrigeratorRaid.com, and we thought both were worthy of review.

Tofu 1-2-3 by Maribeth Adams

This cookbook boasts cholesterol-free recipes, making it a great choice for anyone who’s trying to manage or lower their cholesterol.  However, it’s also the perfect cookbook for vegetarians, vegans and folks who want to add more soy to their diets.

Many people–especially those who subsist on a diet of meat and potatoes–imagine tofu to be a tasteless white blob.  The recipes in this cookbook, however, burst that myth with delectable flavor.

Also, unlike many vegetarian cookbooks, this one requires no fancy ingredients.  Almost every ingredient in the book can be purchased at a well-stocked supermarket.

If you enjoy tofu but usually prepare it in stir-fries or scrambles only, this book can help you experiment with new and interesting ways to cook this versatile food.

Our favorite recipe:  Thai Rice Noodles with Tofu and Mixed Vegetables

The Diabetes Menu Cookbook by Barbara Scott-Goodman and Kalia Doner

More than 20 million children and adults in the U.S. have diabetes.  To help manage the disease, many physicians recommend a specific diet that usually includes limited lean meats, vegetables and some whole grains.  Refined sugars and flours are generally supposed to be avoided.  For many people, this "new" diet can be a total change to their previous lifestyle, and adjusting to different foods may be difficult.

This cookbook, however, makes it a lot easier for diabetics to enjoy their old favorites.  The recipes include Pork Loin with Lemon Marmalade Glaze and Roasted Autumn Vegetable Soup.  Despite their impressive names, the recipes are relatively simple–almost anyone with basic cooking skills can produce these healthy, culinary delights.

If you or someone you love is a diabetic, this cookbook can give you the recipes needed to provide a special meal–perfect for a birthday or anniversary celebration–that suits their dietary needs.

Our favorite recipe:  Herbed Couscous

Review: Specialty Cookbooks

Publishing companies often print new cookbooks that focus on specialty diets–such as low-fat, low-carb or low-calorie.  Two of these recently crossed our desks here at RefrigeratorRaid.com, and we thought both were worthy of review.

Tofu 1-2-3 by Maribeth Adams

This cookbook boasts cholesterol-free recipes, making it a great choice for anyone who’s trying to manage or lower their cholesterol.  However, it’s also the perfect cookbook for vegetarians, vegans and folks who want to add more soy to their diets.

Many people–especially those who subsist on a diet of meat and potatoes–imagine tofu to be a tasteless white blob.  The recipes in this cookbook, however, burst that myth with delectable flavor.

Also, unlike many vegetarian cookbooks, this one requires no fancy ingredients.  Almost every ingredient in the book can be purchased at a well-stocked supermarket.

If you enjoy tofu but usually prepare it in stir-fries or scrambles only, this book can help you experiment with new and interesting ways to cook this versatile food.

Our favorite recipe:  Thai Rice Noodles with Tofu and Mixed Vegetables

The Diabetes Menu Cookbook by Barbara Scott-Goodman and Kalia Doner

More than 20 million children and adults in the U.S. have diabetes.  To help manage the disease, many physicians recommend a specific diet that usually includes limited lean meats, vegetables and some whole grains.  Refined sugars and flours are generally supposed to be avoided.  For many people, this "new" diet can be a total change to their previous lifestyle, and adjusting to different foods may be difficult.

This cookbook, however, makes it a lot easier for diabetics to enjoy their old favorites.  The recipes include Pork Loin with Lemon Marmalade Glaze and Roasted Autumn Vegetable Soup.  Despite their impressive names, the recipes are relatively simple–almost anyone with basic cooking skills can produce these healthy, culinary delights.

If you or someone you love is a diabetic, this cookbook can give you the recipes needed to provide a special meal–perfect for a birthday or anniversary celebration–that suits their dietary needs.

Our favorite recipe:  Herbed Couscous

You: On A Diet

There are lots of diet books.  Lots of exercise books.  And lots of weight loss books.

Some are grounded in science.  Others aren’t.  Very few are good enough for us to bother reviewing.

You: On A Diet, however, is a different type of diet book.  It shot to the bestseller list in part because of Oprah’s endorsement.

Written by Dr. Mehmet Oz and Dr. Michael Roizen, the book uses layman terms to describe the body in an easy-to-understand manner.  It’s loaded with information and packed with tools that will help with "waist management."

You: On A Diet provides a simple, basic plan that anyone can follow to lose weight.  Dr. Oz and Dr. Roizen suggest:

•    Regular exercise (and you can purchase their exercise DVD, too)
•    Avoiding unhealthy ingredients (like trans fat and refined sugars)
•    Eating regular meals and snacks throughout the day

Other key components of their weight loss plan include lots of water, plenty of sleep and regular sex, too!

One of the things we at RefrigeratorRaid.com like so much about this book is that the good doctors don’t just lay out a diet and fitness plan for the reader.  They spend quite a bit of time explaining the mechanics of the human body in easy-to-understand terms.  They discuss how our bodies work, why we store fat and how the different things in our body–like hormones–affect our weight.  This extremely valuable information can help ensure that this plan leads to success.  Understanding the basic physiology of digestion and fat storage gives you the tools to approach your diet with knowledge and information.

Another positive aspect of You: On A Diet is that the book doesn’t just teach you how to lose weight–it teaches you how to live healthier.  Many "diet plans" focus on severely restricting calories, and most neglect to mention exercise at all.  The suggestions offered in You: On A Diet, on the other hand, will help whittle your waistline and improve your overall health.  Their guidelines–a smarter diet and more exercise–may even help lower your risk of some diseases, like heart disease and diabetes.

So before you buy another fad diet book that makes unrealistic promises, pick up a copy of You: On A Diet.  You may find that its engaging style and smart advice will change your weight–and your life.

You: On A Diet

There are lots of diet books.  Lots of exercise books.  And lots of weight loss books.

Some are grounded in science.  Others aren’t.  Very few are good enough for us to bother reviewing.

You: On A Diet, however, is a different type of diet book.  It shot to the bestseller list in part because of Oprah’s endorsement.

Written by Dr. Mehmet Oz and Dr. Michael Roizen, the book uses layman terms to describe the body in an easy-to-understand manner.  It’s loaded with information and packed with tools that will help with "waist management."

You: On A Diet provides a simple, basic plan that anyone can follow to lose weight.  Dr. Oz and Dr. Roizen suggest:

•    Regular exercise (and you can purchase their exercise DVD, too)
•    Avoiding unhealthy ingredients (like trans fat and refined sugars)
•    Eating regular meals and snacks throughout the day

Other key components of their weight loss plan include lots of water, plenty of sleep and regular sex, too!

One of the things we at RefrigeratorRaid.com like so much about this book is that the good doctors don’t just lay out a diet and fitness plan for the reader.  They spend quite a bit of time explaining the mechanics of the human body in easy-to-understand terms.  They discuss how our bodies work, why we store fat and how the different things in our body–like hormones–affect our weight.  This extremely valuable information can help ensure that this plan leads to success.  Understanding the basic physiology of digestion and fat storage gives you the tools to approach your diet with knowledge and information.

Another positive aspect of You: On A Diet is that the book doesn’t just teach you how to lose weight–it teaches you how to live healthier.  Many "diet plans" focus on severely restricting calories, and most neglect to mention exercise at all.  The suggestions offered in You: On A Diet, on the other hand, will help whittle your waistline and improve your overall health.  Their guidelines–a smarter diet and more exercise–may even help lower your risk of some diseases, like heart disease and diabetes.

So before you buy another fad diet book that makes unrealistic promises, pick up a copy of You: On A Diet.  You may find that its engaging style and smart advice will change your weight–and your life.

Fad Diets Don’t Work… Except This One Does

I am not a fan of fad diets.  Instead, my philosophy is that a healthy lifestyle is a slow and steady journey, much like a long hike through a mountain path.  Magic bullets, amazing pills and weight loss potions are just a bunch of hype.  Juice diets, fasts, food combining and special supplements don’t work.  Period.

Except one fad diet actually does work.

Of course, David Kirsch’s The Ultimate New York Body Plan is more than just a diet.  It’s a very strict nutrition and exercise plan for only the most dedicated of folks.

But stick with it for the prescribed 14 days, and I guarantee you’ll drop some pounds.

The diet is stringent: No alcohol, bread, starchy carbs, dairy, extra sweets, bad fat or fruit.  The exercise plan is rigorous: 90 minutes of "sculpting" per day, plus additional cardio.

It’s not for the faint of heart.  Nor is it designed for long term success.

According to Kirsch, the plan requires 150% commitment.  And you must be committed to stick with such a disciplined program.  Despite the recipes in the book–including "Turkey and Spinach Burgers" and "Mediterranean Chicken Stir Fry"–it’s easy to tire of the repetitive meals.  As for the exercise, you need to be in fairly decent shape just to get started (although Kirsch provides a "pre-program" to get beginners ready).

So does it work?  Yes.  I lost approximately a pound per day when I tried the program, for a total of 14 pounds in just two weeks.

Do the results last?  Nope.  The minute you return to "normal" foods, you’ll start to gain weight again.

However, I would recommend this book if you simply must drop some weight before a special event–and you’ve procrastinated for so long that you only have 14 days to prepare–or if you’re looking to jump start weight loss and break through a plateau.

If you have more time, consider instead Kirsch’s Sound Mind, Sound Body: David Kirsch’s Ultimate 6 Week Fitness Transformation for Men and Women.  It’s a 6-week program instead of 14 days, and it helps you set realistic goals that can last a lifetime.