Book Review: French Women Don’t Get Fat

French Women Don’t Get Fat
By Mireille Guiliano
Knopf (2004)
Reviewed by Holly R. Layer, RD

Claims:

The author is Mireille Guiliano, a Frenchwoman who splits her time between America (she’s the CEO of a champagne distributor) and France, and who wrote the book because she was once overweight, after a stint in the US during an exchange program. Her basic premise is that French women don’t get fat because they don’t overeat. What we’ve come to call the ‘French Paradox’ (that the French eat indulgent food we avoid, such as wine, butter, cheese, pastries) is alive, but not as well as it once was. Unfortunately, the obesity rates in Europe are climbing. But, as with all stereotypes, they begin with a grain of truth.

Synopsis of Diet Plan:

Guiliano approaches weight loss in the book as a three-month ‘recalibration’ process, during which she recommends writing down your daily intake (even easier these days with smartphone apps) and then identifying what needs to change in your diet to lose weight. She credits ‘ Dr. Miracle,’ her childhood pediatrician, for helping her address her own weight gain through these methods. For Guiliano, that meant taking another route to university upon returning to Paris in order to avoid the countless bakeries with their sweet smells. She also outlines some reasons why French women don’t get fat and American women do, all of which promote health, such as eating slower, sitting while eating, drinking more water and walking more.

Nutritional Pros and Cons:

None of the author’s claims are backed by science, and anyone would lose weight eating her ‘magical leek soup,’ which simply decreases calorie intake and promote water loss. While she doesn’t expect anyone to eat her leek soup indefinitely, she doesn’t outline any structured ‘diet’ or ‘eating plan’ other than embracing the French culture.

Bottom Line:

While Romantic, it’s unrealistic to think traditional Americans can adopt the French way of eating and suddenly drop weight. Guiliano provides an enjoyable read and a lighthearted way of looking at differences in cultures and how it can shape OUR shapes. Coupled with a healthy diet and exercise (which she does include in the book), her advice can promote healthy eating habits and perhaps even weight loss.

Book Review: The Sonoma Diet

The Sonoma Diet
By Connie Guttersen, RD, PhD
Meredith Books (2005)
Reviewed by Holly R. Layer, RD

Named for the California county that shares the same latitude as regions of Italy, Greece and Southern France, The Sonoma Diet highlights the benefits of eating a Mediterranean-style diet. This eating pattern, long famous for its lean meat, plant-based protein and fats and variety of produce, is no stranger to diet books and programs.

Claims:

The Sonoma Diet promises to help dieters shed pounds quickly; in fact, the phrase ‘a trimmer waist and better health in just 10 days’ graces the cover of the book. Additionally, the author claims that ‘every step of the journey from overweight to perfect weight will be comfortable, pleasant and simple.’ By following the diet plan and incorporating ten ‘power foods’ (almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes, whole grains), the author enthusiastically guarantees swift weight loss and easy maintenance, all while enjoying a glass of wine or a little chocolate (later on in the diet).

Synopsis of Diet Plan:

The Sonoma Diet is made up of three ‘waves,’ each with lists of allowed foods. The author begins by prescribing a ‘kitchen clean-out’ and instructs dieters to throw out processed foods, sources of sugar, saturated fats and hydrogenated oils, as well as white or refined-grain products and full-fat diary.

Wave 1 lasts for 10 days and ‘will rid you of destructive eating habits that cause weight gain’ and will ‘recalibrate your body.’ During Wave 1, fruits are not allowed, nor are wine or added sugar, some vegetables and up to 3 tsp of fat (in the form of plant-based oils or foods) per day. Low-fat and no-fat diary is allowed, but only in small portions and not as a source of protein.

Wave 2 begins on Day 11 and lasts until a dieter’s goal weight is reached. During this Wave, fruits are back on the table and the list of vegetables gets longer. Additionally, dieters can start incorporating wine, dark chocolate and honey into their diets again.

Wave 3 begins once the dieter has met their weight-loss goal and is designed to ‘extend the diet into a lifestyle.’

Nutritional Pros and Cons:

The diet, while made up of lots of real, healthy food, is very restrictive during the first wave. Because it only lasts for 10 days, it’s unlikely dieters would experience any deficiencies as long as they are consuming a variety of ‘allowed’ foods. By promoting portion control and mindful eating, the author is helping the reader build skills they can use beyond the diet itself. Wave 1 eliminates fruit entirely, which must be noted.

Bottom Line:

There’s a lot to like about The Sonoma Diet and the optimistic tone may help motivate some dieters. The author emphasizes eating real, whole foods as part of a lifestyle change. The book addresses more than just what foods to eat or not eat; the author gives visual examples of plate sizes and portions, as well as addressing maintaining weight loss (Wave 3), how to add indulgent foods back into the diet, and even a diet ‘q&a’ section. Throughout the book, the author includes helpful information, such as the importance of fiber in the diet, tips for eating out and even a list of recommended products by brand.

On the flip side, the author’s overly enthusiastic tone may over-promise results and does not address those with significant medical issues. Some readers may be intimidated by the multiple Wave/Tier system with lists of approved foods and specific percentages of each food group at meals. Wave 1 doesn’t include fruit and allows very little fat, and may not provide enough calories for some dieters. While The Sonoma Diet lauds the enjoyment of eating (hence the allowance of wine and dark chocolate in Wave 2), it doesn’t address the importance of exercise beyond a couple paragraphs. Lastly, the book’s weight-loss claims may be unrealistic for most dieters.

The book includes approximately 170 pages of recipes of varying difficulty and a sample 10-day meal plan for Wave 1.

Wellness 101

Since childhood, I’ve struggled with my weight and eating habits. I’ve come to truly enjoy working out, and food and nutrition have become major interests of mine, as part of a commitment to leading a healthy lifestyle. By incorporating healthy-living principles into my life, I’ve never been happier or more satisfied with how I look and feel.

I recently lost 20 pounds just by counting my calories, which made me more aware of what and how much I was eating. It was a shock to realize that despite my regular (and quite strenuous) workout routine, I was carrying that much extra weight.

To read my post on the day I reached my goal, click here.

Here are some before photos:

And after:

It took about 4-5 months of daily calorie-counting to accomplish my goal, and I did it in the healthiest way possible. I didn’t give anything up and nothing was really “off-limits.” I didn’t switch to diet sodas or “fake” food. In fact, I’ve never eaten better food than I do now! Losing weight and being healthy isn’t about a temporary diet; it’s a lifestyle and a passion of mine. I’m not a doctor, nutritionist or exercise physiologist, but here are some common-sense principles I’ve adopted to become healthier. Give them a try!

Food Ideas

-Most important: Be open to new foods. Try barley, quinoa or millet. Give tofu a chance. Maybe you’re still getting used to zucchini or whole wheat bread and pasta–keep trying it, and other things like it. You’ll can’t know if you don’t like something until you try it.

-Produce: Eat it all! Stock-up on seasonal fruits and veggies and keep “portable” fruits like apples and bananas in the kitchen. Alway have stuff in the fridge to make a salad and don’t forget to “eat the rainbow.”

-Carbs: Start with whole-wheat bread and pasta (if you aren’t eating them already) and then incorporate other grains, like couscous, wheat berries and brown rice. These are all filled with good-for-you carbs, fiber, vitamins and minerals, and are less processed than their “white” or “bleached” counterparts. (Who wants to eat bleach?)

-Proteins: It’s more than just meat! Hummus, natural peanut butter, lowfat plain yogurt, kefir, fish, chicken, pork and lean beef, tuna, eggs, edamame, lowfat cottage cheese, beans and nuts are all sources of protein. As long as you watch your serving size and fat content, these proteins will help keep you full throughout the day.

-Smart splurges: We still need to enjoy what we eat. Daily “splurges” can include individually wrapped dark chocolate, whole-fruit pops, popcorn and really, just about anything in moderation. Focus on whole foods, like a homemade muffin or cupcake made with wheat flour, and keep single-serving or lowfat ice cream (or other treats) for times you need something sweet. Less frequently, allow yourself a true indulgence, like an ice cream sundae or cheesecake. Again, it’s more about portion-control than what you eat.

-Water: Drink it and almost nothing else. Soda and juice are pretty much just sugar. Limit alcohol to special occassions. Experiment with different teas (with just a teaspoon of honey) if you need something other than water. There are absolutely fantastic flavors out there, and some are really good for you. (And I don’t mean the powered kind… loose-leaf or the kind you have to brew!)

Changing Your Eating Habits

Maintaining a healthy weight is part of a healthy lifestyle. Here are some ways to incorporate smarter food choices into your day:

-Combine some produce and a protein for a snack, like an apple and a cheese stick, or cut-up bell peppers with hummus

-Include high-protein picks like hard-boiled eggs or tuna in your salad to keep you full

-Give spinach a try (instead of lettuce) in salads and on sandwiches for a boost in nutrition

-Try new things like sprouts and edamame in salads

-Don’t drink your calories! Stick to water and only occasionally enjoy a soda, juice or alcoholic beverage

-Learn to like plain yogurt–top with fruit, granola and a drizzle of honey

-Mix protein, like peanut butter, yogurt or cottage cheese, into your morning oatmeal to make sure it fills you up

-Pass up pre-packaged items (like cookies and crackers) that say “Fat Free” on the box–often they have more additives and calories than the regular kind. Better yet, pass up pre-packaged altogether!

-Start baking with whole-wheat flour and swapping in applesauce or yogurt for part of the fat

-Don’t be afraid of butter! Real food is always best

-Get a diet scale. They’re super convenient and really cheap (less than $5) and perfect for measuring out portions of chips, crackers, nuts, meat and cheese. They typically only go up to one pound; larger digital scales are better for cooking, baking and canning.

-Shop the perimeter of the grocery store: produce, dairy, frozen foods, meat and bread. Avoid the inner aisles except for essentials, like baking supplies, spices, dried fruits, nuts and tea.

-Stop eating before you’re full. I realize that this seems like a no-brainer, but I’ve spent my life overeating. Learn to listen to your body and strive to feel “satisfied.”

Again, enjoy what you eat. If you’re eating healthy, real food, it’s going to do good things for your body. If you want a brownie, eat one. Is it OK to buy a package of Oreos every once in awhile? Definitely. The most important things about eating well are portion control and eating real food.

Exercise Ideas

Do something, anything, to get moving. And do things you enjoy; if you have fun while exercising, you’ll be more likely to continue doing it.

-If you are a beginner, want a group setting or are looking for personal training, join a gym. They have plenty of workout classes and trainers who can help you design a program that you’ll enjoy and from which you’ll benefit.

-Get outside! In good weather, get out and enjoy it! Take the dog for a walk or go for a bike ride.

-Start running. All you need is a good pair of shoes and appropriate clothes. No fancy equipment or gym membership required. If you can’t run yet, start walking. If you need assistance, look online for beginner runner workouts.

-Find a sports league through your office or get friends together for ultimate frisbee, biking or hiking.

-If you have a treadmill, use it! If it’s been a clothes hanger for six months or more, make the hard decision to start using it or get rid of it.

-If you don’t lift weights yet, start. Whether you’re a guy or a girl, weight-lifting is crucial not only for maintaining a healthy weight, but also for bone health. The more muscle you have, the more calories you burn while working out AND while resting.

-I find working out in the morning to be the only way to go, myself, but do what works for you. Find an activity or group of friends and work it into your schedule. Once you have, stick to it. It takes a few days, even a week or so, to get used to your new routine–keep going and it will get easier!

Wellness/Balance

Life isn’t just about looking good in a pair of jeans, but it sure helps. I don’t say that because I think the only way to have a “good” life is to be thin, but because being healthy on the inside will equate to being healthy on the outside.

-First, and most important, is my faith. Having Jesus Christ as my Savior gives me hope and strength for each day and also defines who I am as a person.

-Surround yourself with people who love you and who support you. While it’s certainly possible to meet your goals in the face of adversity, it’s not as easy.

-Seek out things that interest you. Whether it’s kayaking or knitting, find something and do it.

-Take time for yourself every day. It can be first thing in the morning, a break in the afternoon to take some deep breaths and enjoy a snack, or maybe reading a book before bed. Just make sure to have even five minutes of “quiet time” during the day.

-Do something for someone else. This can be mentoring, volunteering, or just helping a neighbor. Reach out.

-Weigh yourself. If you don’t have a scale, you can’t keep your weight in check. Aim to weigh once or twice a week and if you see the numbers creeping up, you’ll know you need to make some smart choices for the next couple days.