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The 20/30 Fat & Fiber Diet Plan [Paperback]

Gabe Mirkin
4.0 out of 5 stars  See all reviews (7 customer reviews)
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Book Description

Dec 9 1999 Harper Resource Book

Discover the healthy way to eat right and lose weight!

Stop worrying about what to leave off your plate and add the all-important ingredient for any super-effective diet: fiber. Doctors and nutritionists agree that a low-fat, high-fiber diet will help you shed weight, prevent disease, and improve overall health quickly and easily. Building on these principles of healthy eating, this safe, proven, and easy-to-manage program fits any lifestyle and includes:

  • More than 100 delicious high-fiber, low-fat recipes

  • content listings for more than 5,000 favorite foods

  • a handy plastic counter wheel to help you track your daily fat and fiber intake and figure out what you can eat freely and what you should cut back on or avoid.

The 20/30 Fat & Fiber Diet Plan will dramatically improve how you look and, more importantly, how you feel--and get you started on a lifetime of healthy living.

 



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The average American eats the fat equivalent of a cup of butter each day, and it's easy to convert this dietary fat to body fat (the saying "A moment on the lips, forever on the hips" isn't so farfetched after all). This is probably why one in three adults in this country is obese. But authors Gabe Mirkin, M.D., and Barry Fox, Ph.D. (coauthor of the bestselling Arthritis Cure) say that focusing on cutting the fat out of your diet is not the right way to lose weight, as a drastically low-fat diet almost always leads to late-day bingeing.

By increasing dietary fiber to 30 grams a day (with beans, whole grains, and vegetables), and by moderately cutting fat intake to 20 grams, they say that permanent weight loss can be achieved-- without painful hunger pangs, headaches, or petulant fits of rage that threaten your long-term relationships. This is the very diet that TV talk-show host Larry King credits with saving his life.

Of course, this is the diet that everyone knows they should be following. Eating a low-fat, high-fiber diet including vegetables has been shown to help prevent colon, breast, lung, and other kinds of cancers; helps keep the heart healthy; may prevent adult-onset diabetes; and lowers blood pressure. But having a life often gets in the way of eating right. That's where the hundred easy-to-prepare recipes in The 20/30 Fat and Fiber Plan come in, including Southwestern Bean Dip, Extra Quick Chili, and Sicilian Minestrone. Few recipes require more than 10 ingredients, and most can be made in less than half an hour. More than 100 pages of fat and fiber counts for thousands of foods, including take-out and brand-name items, make it easy to follow the plan while eating on the run.

The 20/30 Fat and Fiber Plan recognizes that humans are, after all, fallible, so you're allowed to "cheat" on the diet. "The 19 Meals Rule" says that each week, if you follow the plan for 19 meals, you can eat whatever you want for 2 meals. While the authors say not to stuff yourself, this does make the 20/30 plan one you can follow even while eating out. They also avoid the a word (aerobics) and give guidelines for playing away excess weight.

Hallelujah, a sensible weight-loss plan that improves your health, rather than endangering it like so many diet fads of late! --Erica Jorgensen --This text refers to an out of print or unavailable edition of this title.

Review

"Read Dr. Mirkin's 20/30 Plan. It could help save your life. It saved mine." -- -- Larry King

Inside This Book (Learn More)
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Quite a bit has changed in the American diet in the past several decades. Read the first page
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Customer Reviews

Most helpful customer reviews
5.0 out of 5 stars I lost 21 pounds in 6 weeks! Dec 29 2003
By Cristal
Format:Paperback
I wasn't even obese, however, on the 20/30 diet I lost 21 pounds without very little effort and no pain. I didn't follow the Doctors advice religioulsy and I did'nt use my free days, didn't feel I needed to pig out. After one month I started to loose my taste for fatty foods. Now I look at old favorites, like pizza, and cringe. My Triglycerides went from 174 to 143(LDL is 74, HDL is 56), bp from 120/76 to 112/62. My skin and memory improved almost immediately. My attitude at work is far better and I'm generaly much happier. I am still loosing at 1/2 lbs a week. I don't find it difficult to limit fat to under 20g but getting fiber up to 30 g was difficult at first. Make sure you suppliment your diet with calcium, multi-vitamines, vitamine-E and Omega-3. Exersize is important. You need to tone and cut the fat. When you plateu, and you will sometimes as your body adjusts to the new diet, focus on building muscle. I think the reason people don't suceed on the 20/30 diet is that they either don't pay attention to calorie limits or don't change there hunting and gathering skills. You can't eat a sweet potato every night. First thing to do is replace all butters, oils and sugars. Butter: fat free Promise, Oil: squeezable fruit purie in the baking section, Sugar: Splenda. My secret weapons: oatmeal, sweet potatos, greatfruit, dried pitted dates. My husband has lost 25 lbs and he is just along for the ride (I do the cooking).
This diet has truly returned my quality of life. I thought I was just starting to age.
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Format:Paperback
The basic nutrition information given in this book is excellent. If you eat only 20 grams of fat and 30 grams of fiber per day, you WILL lose weight and you WILL be eating a lot healthier!!
The author does an excellent job of explaining WHY this kind of diet will help prevent disease and promote excellent health.
However, I think that the 20 grams of fat allowed per day is on the low side. Also, in looking at the listings of foods (taking up about the last half of the book), I saw that the author really believes that we shouldn't consume any beef or chicken!! He has symbols for "eat all you want" foods (fruits, veggies, etc), foods to cut back on, and foods that have the time bomb as the symbol. Under beef, there isn't one single item listed that doesn't have a time bomb symbol!!
I have lost weight myself on a low fat/high fiber diet, and I'm currently on Weight Watchers. In my opinion, Weight Watchers is much more liveable in the long run. On Weight Watchers, you can have a favorite food if you just count the Points.
To be fair, the 20/30 Plan allows for 2 meals a week where you can eat whatever you want, as long as you don't go overboard. But the recipes in this book are based on mainly whole grains and beans. I do think eliminating meats is excessive. I think that the emphasis should be on LEAN meats and poultry, and small serving sizes.
If you can eat this way, I think that's great! I just don't think it's very practical for the average person who is trying to lose weight.
For low fat/high fiber healthy recipes, I highly recommend any of the Weight Watchers cookbooks (the newer ones that have recipes for the current 1-2-3 Success program).
Another interesting book on weight loss and healthy eating is Volumetrics. Please check my review of this book here on Amazon (as well as reviews of cookbooks - though not necessarily low-fat ones!<g>).
I wish you all the best in the quest for better health!
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4.0 out of 5 stars A Good, Simple Plan June 11 2000
By A Customer
Format:Paperback
If you want to lose weight and you just want to get on with it, this is the book for you. The text is brief and easy to understand, the plan is simple, and the book even comes with a handy little gadget to keep track of your daily fat and fiber intake. I'm finding, though, that I simply can't manage 20g of fat per day. I've been down that road before, and those considering this lowfat of a diet should be aware of the possible side effects: dry hair and skin, splitting nails, and constipation. I do better at around 30g/day, which is still very low. The recipes I've tried so far are simple and very tasty. I especially like the Banana "Rice" Pudding, which uses rum and lots of spices for knock-out flavor. You'll find yourself scouting out the nearest health food store to stock up on interesting and delicious grains, but aside from that, the recipes don't call for weird, hard-to-find ingredients.
I'm not trying to lose weight right now, but I know from personal experience that this kind of plan works (which is why I'm not trying to lose weight right now.) I bought the book mainly for the recipes, and for the fat/gram counter, which -- take it from one who knows -- is a lot less cumbersome than writing down every darned thing you eat. As with all "counting" methods, the main bugaboo is what we're all doing more of: eating in restaurants. Like the average American, I eat out 3 to 4 times a week. Fat count? Fiber count? Who knows? The book does include excellent suggestions for restaurant dining, most of which have become automatic for me. This is a plan that works, either for weight loss or for maintenance.
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5.0 out of 5 stars Nutritionally sound, fun, and easy to follow. Jan. 26 2000
Format:Paperback
Fat people know how awful it is when you want to lose weight, but feel like you don't have enough willpower to diet or excercise. I spent a long time in that condition.
When I came across this book, I decided to try just a little bit at a time. I thought I'd try just one day on the program per week, and see how it went. Well! I've never gone back. I have stuck with it every day since then, which is pretty easy, thanks to the 2 "eat whatever you want" meals per week.
The 20/30 eating plan is easy, tasty, and even fun for me. I never feel hungry, and there are lots of good foods to eat. My doctor says this is a very healthy way to eat.
It's great news that I have lost weight on this plan. But the better news is that I love the way I feel, and I actually LIKE eating this way. So much so that I plan to continue with the 20/30 plan even after I reach my goal weight. This is a plan I can happily follow for life.
I am not usually evangelistic about anything to do with diet. But this is a book I will buy for all my closest friends, because I want them to be as healthy as I feel right now.
I've even started a discussion/support group for people who are new to 20/30 - and if you knew me, you'd realize that doing this kind of stuff is completely out of character for me. But give me a soapbox, and I'll tell anybody that this plan has made a major difference in my life.
I'm just a regular person, and I have nothing to gain if you buy this book. But it is the one book I would recommend to _everybody_ The plan is sensible, the recipes are great, and this works.
Good luck!
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