Joy Bauer offers four steps for successful weight loss in her diet book Your Inner Skinny. Her program emphasizes healthy eating and exercise and includes tips for preparing the food you will need to succeed.
People who suspect they have a skinny person (or at least a fit and trim person) hidden inside can turn to dietitian Joy Bauer’s diet and exercise plan and book, Your Inner Skinny, to learn how to make the changes that lead to weight loss and let the smaller you out.
Release (Stage 1). This is an intense week to eliminate all “bad” food habits from your life.
Relearn (Stage 2). During this time, you will start to practice new diet habits.
Reshape (Stage 3). This period lasts until you are satisfied with your weight-loss results. This is when you make a regular habit out of the new healthy diet and lifestyle choices emphasized by Bauer.
Reveal (Stage 4). At this point you can enjoy your new weight while continuing to practice your new habits.
The book contains many strategies for weight loss, including:
Exercise — 30 to 60 minutes daily,
Identifying and avoiding trigger foods
Turning off the TV (or at least not eating in front of it)
Stocking up on healthy snacks and foods
Planning and shopping for healthy meals in advance
Ending your loyalty to certain types of foods or certain ways of eating, if those loyalties continue unhealthy habits.
On this diet you will be eating three meals a day and one afternoon snack. Bauer recommends eating within 90 minutes of waking up in the morning and not eating after 9 p.m. The following foods are emphasized:
Good carbohydrates. These come from foods that are high in fiber, such as whole grains, vegetables, fruits, and beans.
Healthy fats. In moderation, you can have olive oil, canola oil, nuts, flax, walnuts, and avocados.
Lean protein. Bauer recommends lean proteins, eggs, fish, chicken, soy, beans, lentils, and low- or non-fat dairy.
Unlimited snacks. For those who want to snack between meals, Bauer provides a long list of “unlimited” snack foods (non-starchy vegetables) and beverages (zero-calorie drinks and coffee with milk). As you progress toward your weight-loss goal, more options for healthy snacks are given.
The diet provides lots of variety. Bauer recommends filling up with her vegetable-rich salad or vegetable soup before meals, especially early on in the diet. After one of these appetizers, dinner might feature poached salmon and steamed broccoli.
The diet has not been tested clinically, but weight loss is likely for most people who stick to the plan.