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The 90/10 Weight-Loss Plan: A Scientifically Desinged Balance of Healthy Foods and Fun Foods [Hardcover]

Joy Bauer
4.5 out of 5 stars  See all reviews (45 customer reviews)

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Book Description

May 4 2001

How the 90/10 Plan Works. The 90/10 plan was developed especially for people who tried to lose weight but just couldn’t give up their favorite foods. It is a way of eating that is so healthy and nutritious you can still indulge your Fun Food fantasies‚Äîbecause those indulgences are actually a part of the plan. The 90/10 plan offers three different caloric levels based on the amount of weight you want to lose and the amount of exercise you are willing to commit to each week. Once you’ve selected your goal, you’ll have two full weeks of deliciously different breakfasts, lunches, dinners, and snacks‚Äîthat’s forty-two meals for each plan! Each meal is nutritionally balanced as well as calorically manipulated/designed so that you can swap meals and always have foods you like. If your desired weight loss is not reached at the end of two weeks, simply repeat the plan until your goal is attained. The 90/10 plan is perfectly adjusted to provide approximately 50 percent of total calories from quality carbohydrates, moderate amounts from lean protein, and limited amounts from fat‚Äîproportions that research has proven to be optimal for good health and disease prevention. The meal plans are balanced to provide you with the most vitamins and minerals possible for the controlled amount of calories consumed. The 90/10 menus are also low in saturated fat and dietary cholesterol, and high in fiber, phytochemicals, and antioxidants, all of which will help to reduce your risk of heart disease and certain cancers. You Can Still Eat Your Favorite Fun Foods In chapter nine you’ll find literally hundreds of your favorite brand-name sweet treats, salty snacks, rich desserts, and other indulgences, presented in portion-controlled servings that are pre-calculated to fit into the 90/10 plan. Yes, you really can continue to eat your favorite jellybeans, chips, candy bars, or ice cream. With the 90/10 plan you’ll learn to satisfy your taste buds, lose weight, and keep it off forever. Meets the Most Demanding Nutrition Guidelines The 90/10 Weight-Loss Plan is designed to incorporate the majority of nutrition guidelines set forth by leading scientific authorities, including the U.S. Department of Agriculture, the American Dietetic Association, the American Heart Association, the American Cancer Society, and the American College of Sports Medicine. From omelets to waffles to pasta to red meat or fish, all menus are carefully calculated to provide ample amounts of nutrition while keeping total calories low enough to guarantee weight loss. On the 90/10 plan everything your body needs and wants is part of the program, including hundreds of your favorite brand-name snacks and treats so you won’t feel deprived and tempted to cheat. The 90/10 plan is a balance of healthy and nutritious foods, with just enough Fun Foods to keep you happily motivated to stick with your goal. Experience Joy Bauer has developed a revolutionary weight-loss strategy that has helped thousands of people lose weight. She has created a diet that in just two weeks will make you healthier, you’ll lose weight, and you won’t have to give up the foods you love.

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“An easy to read resource that is quite accessible to the average consumer.” –Journal of the American Dietetic Association

“Lose weight—and still be kind to your sweet tooth.” –Tufts University Health and Nutrition Letter

“Bravo!” –Fitness

“****” –Glamour

“If you’re dreading bathing-suit season, arm yourself with this book and plan on a new look.” –New York Daily News
--This text refers to an out of print or unavailable edition of this title.

From the Publisher

Congratulations! If you are reading this it means you have decided to make a change in your life and lose unwanted pounds. But you should also be congratulated on the fact that you are considering a weight-loss plan by one of America’s leading nutritionists. Joy Bauer’s credentials are impeccable and she regularly works with New York’s top physicians, psychiatrists, psychologists and hospitals. She’s the real deal hands down.

Every day we are bombarded with advertisements touting the latest way to lose weight. There are hundreds of books, pills, programs, tricks, gimmicks, and miracle remedies to an ongoing problem. Yesterday’s sitcom star is suddenly today’s health expert? Where are the credentials and degrees? Look at the all of the physicians speaking out against fad diets that were all the rage two years ago. Joy Bauer’s 90/10 Weight-Loss Plan is sound, scientific, safe and most of all healthy. The 90/10 Plan was developed using the guidelines set by the American Dietetic Association, the American Heart Association and the U.S. Department of Agriculture. It is healthy but still fun because you don’t have to give up Twinkies or chocolate.Before you buy a diet book – remember to look at who wrote ! it. Your health and well being are important things – so make sure you follow a weight-loss plan designed by an nutritional expert.

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Customer Reviews

Most helpful customer reviews
5.0 out of 5 stars Realistic weight management! May 1 2003
By A Customer
I've got to admit, I bought this book hoping for a quick fix. But once I started reading it, something clicked. Bauer doesn't label foods as "good" or "bad," so I was no longer craving foods I couldn't have. Rather than think about chips all day, knowing I should be eating carrot sticks, then giving up and eating a whole bag of Doritos, I can have 1.5 cups of chips and still be following the plan. Some days I don't even have the fun food, but follow Bauer's suggestions for using those calories throughout the day (extra 2 oz. of fish, more spaghetti, etc.). Once I know that I can eat any food, I no longer crave the less nutritious foods. I've been using it for about two weeks and have lost six pounds, without feeling cranky and deprived. In those two weeks, I have eaten crackers, cookies, candy bars, and ice cream--foods that I wasn't eating before, but was still gaining weight! I would recommend this book to anyone who's tried a diet but failed once they couldn't overcome cravings.
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5.0 out of 5 stars Exactly What I Needed Jan. 12 2003
By Sara
Let me first say that I am not the kind of person who believes one eating plan fits all or that the entire population of the world should be eating the same way. People are different and have varying needs so I would never advise anyone else that this book is the only choice and that everyone must or must not follow Bauer's plan. But, speaking for myself and my own progress, I am extremely glad I found this book and I do believe it spared me from a life of obesity, a direction I was headed in quickly. I was a healthy weight throughout high school because of nutritious eating and regular exercise, but after I got into college, the extra pounds piled on. And I don't just mean five or ten or even twenty-- I mean sixty or more. I am five feet tall and thus carrying around that much extra weight had a major impact on how I looked and felt. At my highest, I was at least 180 lbs. I wanted to lose this weight before I moved on to graduate studies, but, with my senior year fast approaching, I didn't know what to do. I saw plenty of ads for fad diets, pills, shakes, etc., and I was scared that following such a plan would be dangerous and leave me worse off than before I started. Fortuitously, I saw Joy Bauer on TV one afternoon promoting this book and the logic sounded simple: eat healthy foods 90 percent of the time and junk foods 10 percent of the time. Marry this notion with portion control and voila. I ordered the book from Amazon and couldn't wait for it to come in the mail. I followed her advice from the first day after I finished reading the book and I also began an exercise regimen of walking at least five days a week. What a difference! I started on the 1600 calorie diet and after about one month, I stepped down to the 1400 calorie diet. Today, I usually oscillate between the two. Read more ›
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3.0 out of 5 stars Realistic but not realistic enough Jan. 5 2003
Like a previous reviewer said, it can be disappointing for those who really struggle with weight loss. I tried this diet and though it's very sound and sensible by a well-known nutritionist, it's problematic.
Basically, you eat healthy 90% of the time, and can be a little 'bad' 10% of the time with a 'fun food' treat. The danger point for anyone trying to lose a significant amount of weight - certainly more than 15 or 20 pounds - is in the 'fun foods.'
The list of acceptable fun foods is NOT realistic. For starters, this is a very LONG list of unhealthy food that vary quite a bit in sugar/fat content and thus, portion size - and for an audience that may already have difficulty with that.
Also, the fun food servings don't reflect the packaging they come in - very unrealistic for emotional or compulsive eaters and others with more than 20 pounds to lose. Take Hostess Cupcakes for example. These can come two to three in a single package, but the allowable serving in this diet is one. It becomes very hard for most dieters to ignore or throw away those extra servings in that opened package, and before you know it, it's just too late.
There's also only two weeks of menus with lots of cooking. I found it a bit expensive to get all the ingredients and after a long day at work, was not in the mood to cook a whole meal.
It's a good maintenance diet, and I'm keeping my copy for that purpose, but I wouldn't recommend it to anyone whose lifestyle is very busy, who has a significant amount of weight to lose and/or who expects to diet for more than 3 to 6 months.
By contrast, Holly McCord's Ice Cream Diet is very similar but it's less cooking, and most importantly: it limits the 'fun food' to ice cream, but that means ANY kind, and there's a lot of varieties to choose from.
Read more ›
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5.0 out of 5 stars Simply put, success. March 7 2002
By A Customer
I'll try to keep it brief - this one works. I've struggled with my weight for the last 20 years. I've probably been 80 lbs overweight for the last 10 years. The problem I had with diets was the urge to cheat followed by the almost guaranteed binge.
This plan provides an easy-to-follow (and most importantly, easy to modify - all breakfasts, lunches, snacks, etc are the same number of calories, so they're interchangeable - and the plan provides plenty of substitutions) plan that's realistic for those of us who have to eat a quick breakfast and carry our lunch to work.
There are several weeks worth of recipes and once you've gotten the hang of the system, a simple calorie-counting paperback would make it easy to design your own meals to fit within the calories allowed, slipping ultimately into a healthier lifestyle. The allowance for a daily snack and a "fun food" really helps with the urge to cheat. Yes, I'm still tempted, but three weeks in and 16 lbs lighter, I haven't given in yet. There's nothing to keep you motivated like shopping for smaller pants.
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Most recent customer reviews
5.0 out of 5 stars Finally! A realistic plan with cheating built in!
I intended to buy The South Beach Diet, but after flipping through it and seeing all the 15-ingredient recipes, I put it right back on the shelf and started browsing. Read more
Published on Jan. 12 2004
5.0 out of 5 stars 20 pounds lighter
I tried every other diet out there and this is the only one that worked for me. I lost 20 pounds in 2 months and have kept it off for the last 7 months. Read more
Published on Sept. 30 2003 by Katie Mattox
5.0 out of 5 stars Easy and non complicated
This is the best weight loss book there is essentially because Joy teaches you to eat right without all the sacrifice. Read more
Published on Aug. 29 2003 by C. Grothe
5.0 out of 5 stars MUST GET THIS BOOK!
I have never had any success with "dieting" unitl I read this book. I decided to give it a try after reading the reviews. I can honestly say it works. Read more
Published on Aug. 6 2003
2.0 out of 5 stars Disappointed Have not lost a pound but have lost inches
I bought this book and started 2 weeks ago and have not lost a pound. I did the 1200 calorie plan step by step with exercising and weights four times a week. Read more
Published on Nov. 6 2002
5.0 out of 5 stars This diet really works
This is the best diet plan available today! I started the diet on June 24, 2002 and have lost 40lbs. Read more
Published on Oct. 26 2002 by Armando Iazzetti
2.0 out of 5 stars Too Few Menus
The diet is good, however, there are not enough menus or variety for someone who needs substantial weight loss. Clam sauce--YUCK. Sole--YUCK. ETC.
Published on Oct. 22 2002
5.0 out of 5 stars The most livable plan
If you find yourself reading this, like I did, it's probably because you're looking for a livable eating plan among all the crazy fad diets out there. This is it. Read more
Published on Sept. 30 2002
1.0 out of 5 stars Returned it...
Not worth the money. There are much better diet books on the market and this one doesn't even make the list.
Published on Aug. 26 2002 by S. Pederson
5.0 out of 5 stars The 90/10 Weight Loss Plan, by Joy Bauer
I am so pleased with my purchase. The plan is very simple to follow and allows me a fun food everyday if I want it. Read more
Published on July 18 2002
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