14 Ways to Lose A Pound a Day

“I can’t do this. I just can’t lose this weight.”

My friend Rebecca was struggling with yet another failed diet plan, and feeling desperate to see results.

“Every New Year, I make a resolution, lose a few pounds, and a few months later, it all comes back,” she complained. “My doctor says I need to take control, but nothing works!”

I understood how she felt. If you asked twenty-five-year-old me to predict what my forties would look like, I would have used just one word to describe them: fat. How could it not be? I had grown up as a lonely, latchkey kid with a serious sugar addiction; my best friends were the Three Musketeers, and I still jones for the sweet stuff.

But the Zero Sugar Diet changed my destiny—and will change yours.

This revolutionary new program is the result of two decades of research into weight loss and belly fat, resulting in the most effective diet of all time. By following the simple fourteen-day plan, you will quickly and efficiently bring your body into perfect balance, and begin dropping excess pounds at a rapid pace. And in doing so, you’ll discover a new way of walking through the world, one that keeps you safely out of the grasp of weight gain and one of the biggest diseases of our time.

You will flatten your belly, improve your health, and look, feel, and live better than ever. That’s exactly what happened when last summer I shared Zero Sugar Diet with a test panel of more than 700 people, some of whom lost as much as a pound a day, and up to 3 inches off their waist.

The secret to Zero Sugar Diet is that it targets the most virulent virus of all: added sugars. And it was developed with the cutting-edge recommendations of the world’s more preeminent medical associations in mind. Start with these simple day-by-day changes to your daily routine, and check out Zero Sugar Diet now to start losing weight while eating the foods you love!

Zero Sugar Diet Secret #1: Ditch the Added Sugars

I’m not here to tell you that you’ve got to give up your sweets, comfort foods or guilty pleasures. Instead, Zero Sugar Diet targets added sugars—the sugars and syrups added to foods and drinks when they’re processed or prepared. You’ll learn how to spot them, eliminate them, and break free of them for life. The result will be almost instantaneous weight loss. Zero Sugar Diet test panelist Sandy Villegas, 62, of Monroe Township, NJ, tried diet plans like Weight Watchers, but says: “I was not eating healthy because I ate a lot of refined carbs every day. Pretty soon, I noticed I was hitting a weight-loss plateau and my stomach was as bloated as ever!” After two weeks of eliminating added sugars on the Zero Sugar Diet, “My stomach is gone,” she says, “and my husband lost six pounds!”

Zero Sugar Diet Secret #2: Up the Healthy Fiber

By simply ensuring your foods have enough fiber, Zero Sugar Diet slows the progress of carbohydrates through your body; it gives you a continuous, steady dose of energy, so you never get the “I’m empty” signal. Oh, you’ll eat plenty of food, but not because you’re ravenous. Because it tastes so good! Fiber also lowers the glycemic index (GI) of foods, meaning the rate at which they’re turned into toxic blood sugar, leading to all sorts of health benefits. In fact, a review from the University of Texas MD Anderson Cancer Center discovered that habitual intake of fiber from whole grains reduced the risk of coronary heart disease by 20 to 40 percent, and the risk of diabetes by 20 to 30 percent.

Zero Sugar Diet Secret #3: Buy the Right Foods

In Zero Sugar Diet, you’ll find a list of 600+ brand-name without added sugars and with healthy fiber—everything from spaghetti sauce to breads—making shopping a breeze. The book also includes instructions for how to read nutrition labels, so you can always make the right choice. After the test panel, “I find it easy to check labels and continue the rule, checking for sugar and fiber,” says Lisa Gardner, 49, of Elgin, SC. “I lost ten pounds—plus, I’m enjoying more energy and a flatter tummy. The best part is, I don’t need sugar, or crave desserts!” To blast fat even faster, incorporate these Superfoods That Double Weight Loss into your daily diet, to lose weight effortlessly and deliciously—and live your healthiest and happiest life ever.

Zero Sugar Diet Secret #4: Stop the Cravings

Panelists on Zero Sugar Diet crushed their cravings, eliminating the desire for binge eating and midnight snacks. “Today I don’t even need sweets with sugar,” says Ricky Casados, 56, a tester from Albuquerque, NM. “And as a result, muscle is beginning to show again!” Inspired by Ricky’s success, his wife also started Zero Sugar Diet. “After seeing me drop a few pounds, she has also quit sweets. Just yesterday, at a party for a co-worker, they brought out three different cakes along with cupcakes, and she did not touch one piece!”

Zero Sugar Diet Secret #5: Retrain Your Tastebuds

It’s easy to give up the added sugars because, after just 14 days, the sweet stuff will taste too sweet. That’s the secret to long lasting results on Zero Sugar Diet. Test panelist Tara Anderson, 42, of Leonardo, NJ, says that after four weeks on the diet, “What I love about it is the way it’s retrained my taste buds. I have had a little sugar a few times and it’s way too sweet now. I’m still trying to get used to coffee without sugar!” Better yet, it’s helped her feel healthier overall. “The best part for me is not feeling sick anymore or having migraines! I feel really good and will continue this way of life.”

Zero Sugar Diet Secret #6: Stop Counting Calories

You don’t have to on Zero Sugar Diet. I found proof that it just doesn’t work. Researchers in Australia looked at different kinds of diets, including low-sugar and high-protein diets, to see if they made a difference in how the dieters’ bodies reacted. They put all of the subjects on the same number of calories, and broke them into four groups, trying out variations on high- and low-protein and high and low-sugar plans. They found that all things being equal, reducing sugar helped people lose weight faster, even when overall calories remained the same. In short, a high-carb, low-sugar diet—like Zero Sugar Diet—was the best for cutting both fat and cardiovascular risk.

Zero Sugar Diet Secret #7: Eat Mindfully

Becoming more aware—not just of what you eat, but of every aspect of your daily life— can have a serious impact on your body and your overall health. In a 2015 study, Brown University researchers asked nearly four hundred people to complete a mindfulness awareness survey. Then, they X-rayed the subjects’ bellies to determine their degree of belly fat. What they found was that the higher people scored on the mindfulness survey, the less visceral fat they were likely to have! In fact, people who are less mindful have, on average, an extra pound of fat inside their bellies.

Zero Sugar Diet teaches us to be particularly mindful of what’s going into our mouths. By causing a shift from sugary, processed foods to more natural, fiber-rich whole foods, we’re not just cutting sugar and boosting fiber; we’re reducing our intake of other chemicals that aren’t actually food, but that we eat almost every day.

Zero Sugar Diet Secret #8: Pick an Easy Plan

Donna Scott did. The fifty-two-year-old field technician from Las Cruces, New Mexico, thought weight loss was a slow, onerous task, one that involved hunger, sacrifice, and more discipline than any of us would want to muster. Yet on Zero Sugar Diet, Scott’s extra weight seemed simply to fall off of her—a remarkable 15 pounds gone in only fourteen days—because it was so easy. From a starting weight of 175 pounds, she is now a lean, mean 160. And it’s not just the amount of fat she lost, it’s the type of fat: dangerous, unsightly belly fat. “My waist has gone down in size, and I feel healthier!” she says, adding that she’ll stick with it.

Zero Sugar Diet Secret #9: Stop the Soda

Every can of Coke has the sugar equivalent of four Krispy Kreme glazed doughnuts. And the soda industry is doing every they can to help you forget that. Coca-Cola was recently unmasked as the number one sponsor of the Academy of Pediatrics’ website, and it has given nearly $3 million to the academy over the past six years, according to The New York Times. And recent studies finding that a lack of energy expenditure in adolescents contributed greatly to the obesity crisis turn out to have been funded by Coke. Fight back by swapping your soda for unsweetened Honest Tea or Tejava Tea instead—each has zero sugar. (And if you’re craving a fruit smoothie check out the options offered in Zero Belly Smoothies, made with a unique blend of supernutrients that will flatten your gut, boost metabolism and turn off your fat genes for good. I call it 60-second weight loss at the press of a button.)

Zero Sugar Diet Secret #10: Dial Back The Diabetes

Sandy Villegas did more than just lose her belly on the Zero Sugar Diet. “Before going on the diet, I was told I am borderline diabetic,” she says. But now, her glucose levels are stable. “The huge drop in my lab numbers was primarily due to the changes in this way of eating,” she says. “In fact, my doctor has taken me off blood pressure medication!” David Menkhaus, 62, or Liberty Township, OH, saw similar results. “Four years ago, I was diagnosed with type 2 diabetes,” he says. After six weeks on the Zero Sugar Diet, “I took a few minutes today to analyze year-to-date daily glucose results, before and after, and the results indicate that the diet has significantly lowered blood glucose levels! Not to mention, this is the easiest diet program I have ever been on!”

Zero Sugar Diet Secret #11: Skip the Chemicals

You’re probably eating them without even knowing it. “Ultra-processed” foods now make up more than half of all calories consumed in the United States, according to a 2016 report in the online journal BMJ Open. “Ultra-processed” means any product that uses a non-food substance (preservatives, emulsifiers, artificial flavorings) that you simply wouldn’t use in a recipe you were making from scratch. And that, by the way, is where 90 percent of all our added sugar comes from. (Think that’s bad? Click here to find out if you’re eating the 50 Unhealthiest Foods on the Planet!)

Think of Zero Sugar Diet as a detox. “About ten days in my doctor did blood work, and the results were fantastic!” says Wanda Tapp of Little Rock, Arkansas. “Cholesterol, etc., were better than they had ever been.”

Zero Sugar Diet Secret #12: Fantasize About Overeating

This might sound counterintuitive, but if you can envision yourself gorging on a sugary treat, you might wind up eating less of it. In one study, researchers broke participants into two groups. One group was asked to fantasize about eating three M&M’S. The other group was told to imagine themselves eating thirty. Then, the scientists invited the subjects to enjoy some real M&M’S as part of a “taste test.” Strangely enough, those who fantasized about eating thirty candies actually tended to eat less of the real thing than those who kept their imaginations limited to just three. Contrary to popular belief, imagining the pleasure of gorging on a food actually reduces your appetite for it, the researchers said.

Zero Sugar Diet Secret #13: Instagram Your Meal

We all have annoying relatives who can’t eat a Big Mac without posting a picture of it first. But those who hunger for social media foodie fame might be on to something. An analysis of “attentive eating” studies in The American Journal of Clinical Nutrition found that those who recall their last meal as being filling and satisfying tended to eat less at their next meal. So if you’re one of those people who can’t remember what they had for dinner last night, start building a photo journal of your munchies, like the 60+ recipes in Zero Sugar Diet, and you may soon be snapping more than just photos—like maybe a new pair of skinny jeans.

Zero Sugar Diet Secret #14: Boost a Healthy Gut

The reason why “more fiber” works is more than just about filling you up. Indeed, just two days of eating a diet high in fiber can alter your gut biome enough to reduce inflammation and begin bodily changes that lead to weight loss, according to a 2015 study in the American Journal of Physiology. In fact, the authors found that adding “soluble fibers to processed foods, including calorically rich obesogenic foods, may be a means to ameliorate their detrimental effects.” Just eating more fiber helps so much, you barely need to worry about what else you’re eating. Zero Sugar Diet can go a long way toward helping you break your addiction. Strive to replace your empty calories with essential ones and discover the 14-day plan to flatten your belly, crush cravings and stay lean for life with Zero Sugar Diet! It’s easy, and works.

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Warning: This story contains barf. Maybe a wee bit of cussin’ too.

Most of you know I make fun of ridiculous weight loss claims made by people who really suck at math. But as I write these words, my deficit for the last 24 hours is approximately 4,000 calories. At this rate, I’m currently losing more than a pound a day. I mean, I would, if I had any intention of this going on another 24 hours, which I don’t.

See, the circumstances that allow for this miraculous more-than-a-pound-a-day weight loss are less than awesome. I almost friggin’ died.

On a day where I sit on my ass and get no exercise, I burn about 2,200 calories just not being dead. Note that I am not including the thermic effect of food (TEF) in this calculation. TEF is how many calories you burn each day via the act of digestion. The more you eat, the more TEF is, because roughly 10% of your calories get burned off during the process of digestion. So, if you eat 2,000 calories, you actually burn an extra 200 calories digesting those 2,000 calories.

The reason why I left TEF out of the equation will soon become clear.

Anyway, not including TEF, it’s 2,200 calories per day if it’s all ass time. Every time I move, that number goes higher. Duh.

Today I moved a lot. I went for a 53-mile bike ride. I was pushing pretty hard too, and I estimate my extra caloric burn (the calories burned over and above doing that sitting-on-ass stuff I’m so fond of) to be about another 2,500 calories. So far, in the last 24 hours, that puts my total energy expenditure at around 4,700 calories.

I said my deficit was around 4,000 calories, so do the math. Yes, I’ve only eaten (I mean “kept down”) 700 calories today. No food poisoning. No amoebic dysentery either.

Doing this for one day is not a big deal. It’s not going to lead to an appreciable metabolic slowdown or even cause post-starvation hyperphagia (a technical term meaning you pig out like the apocalypse is nigh after a period of significant food restriction – it’s a hunger hormone surge that causes this and is a survival response programmed into our DNA via millennia of there not being McDonalds drive-through windows every couple of miles).

So, yeah, one day of lots of exercise and very little food isn’t going to do a lot of bad things in terms of rebound weight gain. But I wish to note that I did NOT rack up this massive caloric deficit on purpose.

Before leaving on my bike ride I had three eggs with salsa, two pieces of whole wheat toast with butter, an apple and a glass of milk. All told, that was the 700 calories, and it was plenty for breakfast to get me through the ride.

Let’s get to the almost died part, and then we’ll move on to the barf part.

It was about 20 miles into the bike ride. A woman blew through a stop sign. She saw the truck in front of me, but didn’t see me, so she merely slowed a little for the stop sign and then gunned it to cross the highway I was riding on. By the time I noticed what was happening I was right in front of her. A number of things happened at that point.

Just FYI, I did not shit myself. I said this was about barf, not poo.

The first thing that happened was I became more scared than I ever have in my life. I looked at the oncoming SUV with the clueless driver behind the wheel and said to myself, That’s it. I’m boned.

Okay, not true. I actually thought, AAAAHHHHHH!!!!! I’m gonna DIIIIEEEEE!!!!!

Also, I screamed, and put a massive of surge of power into the pedals in an effort to get out of the way before she turned me into a bicycle-human-road-pizza hybrid.

I also clenched up, waiting for the hit to come, but in my peripheral vision I could sense that she missed me by about two inches.

Then the swearing started. A whole lot of it. I probably shouldn’t kiss my mother with that mouth for a while. I had stopped my bike because in the effort to get out of her way I had pulled my right calf muscle.

And, amazingly, the woman who had crossed the highway stopped, did a U-turn, and came back.

I mean, she was free and clear. She didn’t actually hit me and could have bailed. There was no way I could have seen her license plate and she knew it. But she came back to check on me.

So, she was stupid, but not a complete douche.

I was quite shocked that she came back. It made me wonder if I would have done the same thing.

She apologized profusely and asked me if I was okay and needed a ride anywhere (it was out in the middle of nowhere). I told her I’d pulled my calf muscle and wasn’t sure if it was going to prevent me from continuing on or not, and she promised to wait there and see if I needed her. I told her to please make sure to come to a complete stop at stop signs in the future, and I think she will. She was almost as freaked out as I was.

Anyway, my calf hurt like a mother, but I could ride, so I kept going. Towards the end of the ride I started to get a little hungry, so I wolfed down a SunRype fruit bar. When I got home I had a glass of milk and made myself a salad. Between those three items it was about 300 calories.

They didn’t stay down.

I am not a puker. I mean, if there’s tequila involved, then yeah, I’ll blow my groceries all over creation, but normally I have a pretty iron stomach. I think once I stopped the ride all that adrenaline from the near-death experience started surging through me. Sweat broke out all over my face, my stomach churned for a while and I felt like I’d gone a few rounds with Jose Cuervo and lost.

And up came the 300 calories. Fortunately, no nose burn. I hate that.

And then I felt much better. I made dinner for my family and looked at it with no desire to eat anything. I felt okay, just not hungry. Then I took my daughter to karate and while she was there I went to the grocery store. Still no desire to eat. All the groceries are unpacked now, and I’m still not hungry. Bedtime is an hour away, and I think I’m just going to hold off with the food until morning.

I lost more than a pound today – go me!

So now you know the big-assed “lose a pound a day” reality of my day. Obviously, this is light years from being sustainable, or even remotely desirable.

I told you this story because I want you to be a weight loss skeptic. I want you to look at those stupid, unrealistic, ridiculous claims of “10 pounds in 10 days” or whatever and scoff.

When you see such claims, I want you to think about almost dying and barf instead. Because in my experience, that’s what it takes to lose a pound a day.

This piece was first published on my old website on June 30, 2013.

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James S. Fell, CSCS, is an internationally syndicated fitness columnist for the Chicago Tribune, Los Angeles Times and He is the author of Lose it Right: A Brutally Honest 3-Stage Program to Help You Get Fit and Lose Weight Without Losing Your Mind, published by Random House Canada.

10 Diet Tips to Lose a Pound a Day

To lose a pound a day, you have to have as many tools as possible. It’s not wise to try to lose a pound a day for more than a week or two because your body can become unbalanced and go into starvation mode. The healthiest weight loss happens at 1-2 pounds a week except for the first few weeks and a boot camp week like this one. If you employ these tools for a week, however, you might experience a jump start on your weight loss. You can then modify these ideas for overall and gradual weight loss.

1. Learn to Count Calories

Buy a good caloric content book or find a website that you can easily use. Track your calories each day.

2. Track Calories Burned

There are many ways to determine exactly how many calories you burn during exercise and at all other times of the day. You can buy a device that tracks your calories burned to an exact science for about $300 or you can use a website to help you for free.

3. Create a Daily Deficit of 3500 Calories

You will lose a pound if you burn 3500 more calories than you take in. This is one of the bottom lines in weight loss but whether or not you are actually burning 3500 calories varies from person to person with the same activity.

The best way to do this is by eating 1200 calories. Then calculate your base metabolic rate and resting calorie burn rate by multiplying your weight by 10. Then figure out how much more you’ll need to burn.

So, if you weight 200 pounds, you’ll roughly burn about 2000 calories just existing in a day. So, if you eat 1200 calories, you’ll need to burn another 2700 calories in that day to lose a pound.

4. Focus on Vegetables

Vegetables are filling, nutritious, and the lowest calorie thing on the menu. For each meal and snack, make sure that two-thirds of your plate is comprised of land or sea vegetables. Butter, oils, dressing, and anything else that is not the actual vegetable has to be counted separately.

5. Focus on Low Fat Protein Sources

One third of your plate can be meat and/or grain. In addition to getting protein from vegetables such as kale and chard, focus on lean meats such as white chicken, turkey, and white pork. Other good protein sources include organic tofu.

6. Choose Healthy Fats

Healthy fats include avocado, ghee, unrefined and raw oils, raw and sprouted nuts and nut butters. Limit anything in this category to two servings per day, i.e. one tablespoon of ghee and one tablespoon of raw nuts.

7. Eat Super Foods

Include foods such as unsweetened acai berry, blueberries, hot green peppers, green leafy vegetables, green onions, raw garlic, and other foods that are high in anti-oxidants, fiber, and vitamins or minerals.

8. Lift Weights

Muscle requires more energy to maintain than fat so it will help you burn calories and will help raise your metabolism.

9. Relax and Renew Each Day

The body holds onto weight if excess stress hormone is released. If you take a nice hot bath, meditate, or have a good laugh every day, it will help you lose weight.

10. Talk To Your Doctor

Determine if you have any thyroid issues or other medical situations that might make losing weight more difficult.

Will the “Pound a Day Diet” Help You Lose Weight?

Come January, just in time for all those people looking to shed weight in the New Year, celebrity chef Rocco DiSpirito releases a new book called The Pound a Day Diet. According to a press release, the diet is a brand new, cutting-edge, accelerated weight-loss program designed to help dieters lose up to five pounds in five days while enjoying their favorite foods.

The diet is divided into two phases, both in the vein of the Mediterranean Diet. Phase 1 of the program is a 28-day plan that is “calorie and carb corrected” to jump-start your metabolism and help you lose weight fast. Complete with menus for every day, dieters consume 850 calories on weekdays and 1,200 calories on weekend days, and while carbs are part of the diet, you stick to slow-burning whole grains. By the end of four weeks, you should be at your goal weight and ready for Phase 2, which is where DiSpirito shows you how to rebalance portion size, eat less meat, and add more vegetables, fruits, and whole grains.

What can I say? The title of this book alone bothers me. No one-I repeat, no one-should be looking to lose a pound a day. First off, it isn’t healthy. Let’s be honest, 850 calories is way, way too few. Even 1,200 calories is low for the average women who is engaging in any sort of moderate-intensity excercise. Sure you will lose weight, but at what cost mentally and physically? Research shows that rapid weight loss (anything more than one to two pounds per week) may lead to gallstones, dehydration, malnutrition, and electrolyte imbalances. Other possible side effects include headaches, irritability, fatigue, dizziness, constipation, menstrual irregularities, hair loss, and muscle loss.

RELATED: 6 Ways Your Diet Is Messing with Your Metabolism

Second, this diet isn’t realistic for long-term success. While a diet providing set meal plans can work as long as someone actually adheres to the menus, it really is hard to follow these plans for the long haul since they usually start to feel restrictive, especially at 850 calories. Life-parties, weddings, holidays, dining out-gets in the way, and if you haven’t learned how to create a healthy meal for yourself or navigate through the various food and exercise situations we encounter every day, you run into problems.

I cannot argue that DiSpirito knows his way around a kitchen. I love that in his book that he created 60 new recipes that are quick and easy to make, many with only five ingredients each. His suggestions for those readers who simply cannot find the time to cook, along with healthy and fast cooking techniques, is definitely useful, and I am a strong advocate for the Meditteranean style of eating. But I wish that he stopped there.

As a registered dietitian who has worked with thousands of people to help them lose weight, I understand that people want quick results. But as I tell my patients, “The winner in weight loss is not the person who loses it the fastest, but rather the person who keeps it off the longest.” People who want to lose weight need to want to change their behaviors for life, not learn to restrict. If only DiSpirito would change the title of his book to the “Pound a Week Diet” along with increasing the daily calories consumed, I would be much happier.

  • By Keri Gans

Healthy food means expensive food, right? Rocco DiSpirito says that’s a myth in need of busting.

In an interview with CBS News, the celebrity chef and author of “The Pound A Day Diet,” argued that “pound for pound,” healthy whole food is cheaper than processed meals, and worth the extra time it might take to prepare.

DiSpirito, author of “The Pound A Day Diet,” embarked on his own battle to lose pounds in 2006. His New York Times bestselling diet promises to help participants “lose up to five pounds in five days” until reaching their goal weight, by following a series of menus for four five-day plans and four weekend plans. DiSpirito says he based the recipes — which total about 850 daily calories on weekdays and 1,200 calories on weekends — off the Mediterranean diet, which has been tied to health benefits.

He added that seeing the pounds come off motivates dieters to maintain healthy habits. However, calorie-restricted diets often raise questions over the safety and long-term effectiveness of rapid weight loss.

DiSpirito defends his plan as “a diet that’s built on a foundation of medicine, science and deliciousness.”

Does food that helps your waistline have to hurt your wallet?

It’s a popular assumption, backed by a recent Harvard School of Public Health study which found that a healthy diet filled with fruits, vegetables, fish and nuts costs about $550 more a year than a typical U.S. diet filled with processed, foods, meat and refined grains.

DiSpirito however disagrees that healthy eating has to be more expensive.

“Pound for pound, healthy food, whole food, a head of broccoli, a whole chicken, is going to be much less expensive because you’re doing the processing,” he said. “If you buy a package of hot pockets, and you compare pound to pound — not serving size to serving size, which is what packaged food companies like to do, confuse people with serving size — it’s entirely mathematical that you’ll get a lot more for your money with whole food than you will with processed food.

“Someone has to get paid to do the processing.”

DiSpirito isn’t alone in making the argument that healthy eating and dieting doesn’t have to bust budgets.

“There’s definitely ways people can eat healthy and have it cost even less,” said Dr. Christopher Ochner, an assistant professor of pediatrics, adolescent medicine and psychiatry at Mount Sinai Hospital in New York, who focuses on nutrition research and weight loss.

“Are fruits and vegetables more expensive than frozen pizza? Yea.” said Ochner, who pointed out he’s eaten healthily on a student’s budget for the better part of his adult life. “But you can buy in bulk,” he told CBS News.

Then there’s unhealthy eating’s costs to society and families over the long term, said DiSpirito. The extra gasoline needed to transport the population’s extra pounds. The pricey medications prescribed to battle diseases linked to obesity.

“What does it cost a family when the primary income earner dies 20 years too soon?” he asked. “How much in potential income?”

What about all the time it takes to cook?

Fast food and processed foods are popular for a reason: They’re compatible with a busy day.

The Centers for Disease Control and Prevention estimates that adults get about 11 percent of their daily calories from fast food, with obese individuals having the highest percentage of their diets made up from these convenient meals.

“Cooking does take time,” DiSpirito admits. “But the question you have to ask is, not will it take time, is it worth my time? What’s the return on investment? And I think when it comes to healthy, the return on investment is pretty obvious.”

With his “Pound a Day Diet,” DiSpirito said, he tried keep the recipes simple, and the cooking time to around five to ten minutes.

Rotisserie Chicken and Teriyaki Asian Noodles from DiSpirito’s diet. CBS News His rotisserie chicken and teriyaki noodles? “The slowest cook I know would take 15 minutes.”

Buy a roasted chicken from the supermarket, DiSpirito instructed, “pull it apart, you throw it in a bowl with miracle noodles, which are noodles that are made out of fiber and calorie-free. You add sugar-free Asian flavored sauce… and two other ingredients, broccoli slaw and cilantro, and you’re done.”

How do you make healthy also tasty?

For DiSpirito, the question of making delicious food healthy, and healthy food delicious, gained a personal importance when he got a wake-up call in 2006.

“I was faced with my own declining health due to obesity — I was 41 pounds heavier, I had high blood pressure, high cholesterol levels,” DiSpirito said. “I was prescribed statin drugs, and blood pressure drugs that lower libido and have a lot of terrible side effects and when the picture was painted for me, I was given that option, the prescription medicine option or diet and exercise. And for once in my life, I made the right choice and picked diet and exercise.”

Sour Cream and Onion Sweet Potato Chips from DiSpirito’s diet CBS News A year later, he was competing in an Ironman 70.3-mile triathlon. The problem was, the dieting part quickly grew old.

“I got tired of the smoothies after a few months of training for that Ironman so I started to make the food that I love healthy,” DiSpirito said. “And little by little I started to amass a number of dishes that were absolutely wonderful and much less calories.”

The first dish he toyed with was lobster bisque: “Turns out that tastes better when it’s made with lower fat liquids than when it’s made with cream as it traditionally is.”

He applied his findings to the recipes in his new diet, keen on maintaining what he calls the “deliciousness factor.” Dishes include sour cream and onion sweet potato chips, bacon wrapped chicken, and a banana cream smoothie.

The diet, while rich in dishes with delicious names, is also low on calories. But, calorie-restricted diets are often criticized for concerns that the weight might come back once the diet ends.

Is losing a pound a day healthy or sustainable?

DiSpirito’s diet features an average daily calorie count of about 850, while the U.S. Government generally estimates daily caloric needs at above 2,000 calories per day for many adults. Depriving the body of those calories, DiSprito said, is the whole point, and accepted science.

“You create a 3,500-calorie-a-day deficit and hopefully burn a pound of fat,” said DiSpirito. “3,500 calories equals a pound of fat.”

Fresh raspberries with sugar free vanilla cream. Total calories: 83. CBS News It’s an approach that might sound extreme, but, DiSpirito said, it’s intended to combat an extreme condition: potentially life-threatening obesity.

“It’s a diet for people who need to lose weight. And only for people who need to lose weight.”

Ochner, from Mount Sinai, said such a low-calorie diet can be safe for obese individuals and this particular diet contains a “pretty good” macronutrient breakdown of high protein, low fat and low carbohydrates.

But, he recommended for any calorie restricted diet, “It should definitely be done under physician supervision. There’s no doubt about that.”

With his rapid results diet, DiSpirito joins a long-running debate in weight loss circles: Slow versus fast. DiSpirito cites two studies from the University of Melbourne and the University of Florida in his argument for fast, noting that both found that “people who experience rapid results at the beginning of the diet tend to stay on the diet longer.”

“And it just makes sense on the merits right? When you get rapid results, you’re more motivated.”

The daily menu encourages eating smaller meals every two to three hours in an effort to boost metabolism and stave off hunger.

Banana cream smoothie. Total calories: 103. CBS News Ochner said the data overall has been mixed about what weight-loss method works best. He noted that the rapid approach may have an opposite-than-intended effect for some dieters.

“After two weeks on the diet, some pounds have come off, so now maybe I can ease off a little. I’ve been going nuts for two weeks, what if I back off a little bit. I don’t need to be as stringent about it,” Ochner said. “And that’s usually when you get a big big reversal.”

But for DiSpirito, healthy living all comes back to investing the time in healthy eating.

“It’s not a coincidence that the three countries with the lowest obesity rates are also the highest at home cooking rates: Italy, Spain and France. And they essentially live a lifestyle that is very sustainable, where they eat whole, fresh food every day, cooked at home. Imagine that,” said DiSpirito.

“If everyone did that, you wouldn’t need me and I’d be out of a job. But it would make me very happy, and it’s how I grew up.”

Ryan Jaslow contributed to this report.

What is the Negative Calorie Diet?

A New Version of an Old-Fashioned Theory


The Negative Calorie Diet is the newest version of the old-fashioned theory that certain foods have no impact on your weight because they contain negative calories. This means it takes more energy to chew, breakdown and process them than they contain.

Superstar chef Rocco Dispirito published the book, “The Negative Calorie Diet” in 2015 to capitalize on the myth that certain foods won’t impact your weight. The book and diet plan are simple. Dispirito offers delicious-sounding recipes made with wholesome ingredients that promise to help you burn more fat, lose weight and provide a boost to your metabolism.

The Negative Calorie Diet is not a miraculous way to drop pounds, but it does give you a way to clean up your eating habits and potentially lose weight in the process. While you’ll enjoy smaller portion sizes, the foods included tend to make you feel full and satisfied.

How the Plan Works

Dispirito’s plan begins with a kick-start cleanse that lasts 10 days. Following this detox plan, you’ll move on to a 20-day meal plan. The book provides a step-by-step guide so there’s no confusion about when to eat, nor will you have to worry about straying by making the “wrong” choices.

The foods he lists as being “negative” in calories are almonds, apples, berries, celery, citrus, cucumbers, leafy greens, mushrooms, cruciferous vegetables and nightshades – specifically peppers, tomatoes and eggplant.

He also includes 75 recipes, grocery shopping lists, adaptions for kids and families and a guide to eating out. Additionally, the book provides tools that can help you develop more healthful, plant-based eating habits for long-term weight control and good health.

The Myth of Negative Calories

Although Dispirito offers a solid way to manage your weight, the assertion that certain foods truly have negative calories is a bit misleading.

No research supports the theory that certain foods have negative calories. You’ll notice many of the foods on Dispirito’s list – such as leafy greens and celery – have negligible calories to start. Eating large amounts of them aren’t going to put you in a calorie deficit, but they’re certainly unlikely to make a major impact on your calorie intake either.

Purported negative calorie foods also tend to have high fiber and water contents, too. This makes them more filling, so they contribute to greater satiation. If you increase your intake of these foods, you won’t automatically lose weight – but they could have the effect of filling you up faster so you’re less likely to reach for second helpings and high calorie snacks.

A Pound A Day Diet Review 2019 – Rip-Off or Worth To Try? Here is Why..

Reading Time: 4 minutesThe Pound A Day Diet was written by Rocco DiSpirito and it was published back in 2014, and makes very large promises to the dieter up front. This book was written to lure readers into the fact that you don’t have to cut anything out of your diet to lose weight, rather just follow his plan and watch the pounds melt off. This sounds all too familiar, which does not put my mind at ease. The diet program states, “This delicious, easy-to-use, plan is specifically formulated as a Mediterranean-style diet that is carb and calorie corrected to turbocharge metabolism and weight loss. Complete with menus for 28 days (four five-day plans and four weekend plans), dieters first follow the five-day plan, switch over to the weekend plan, return to the five-day plan for the second week, and continue with the weekend plan-alternating like this right down to their goal weight.”

As you can tell, this program is very involved with cooking, even though on the website, it says that the meals take no time at all. There is a website you can go to, which promotes all of Rocco’s different food products such as bars and protein powders. The only form of customer support is through email, and it is .

Do Dieters Lose Weight On The Pound A Day Diet?

There was many reports of the recipes being downright awful, which indeed surprised me. The ingredients in many of the recipes are said to be heavily processed, and fake substitutes, which we all know is unhealthy. Recipes are a huge part of the book, and if they are bad you most definitely are not going to be losing any weight. Many people reported massive stomach aches, and headaches from the recipes that they tried.

E Wasielewski bought this product after watching The View, as the recipes shown on TV intrigued her. She really wanted to just learn the science behind it, and gave it a shot by purchasing the kindle version of the book. She found out shortly after her purchase that the recipes relied on adding heavily substituted ingredients, and felt like she couldn’t even make one meal! She says, “Monk Fruit In The Raw is featured heavily, and the breakfast “shakes” are nasty sounding conglomerations of protein powders, fiber additives and sugar free pudding mixes. Fake eggs and fat free dairy products are common… it’s just a recipe for disaster and full of unhealthy options. Fake sugars, fake fats, and all kinds of chemicals (xanthan gum, anyone?)”

“I was really disappointed with this book!” says Ann, “I read the introduction and was getting excited to try the eating plan and lose the weight. However, Rocco stresses eating real food and in his previous cookbooks most of them do have real food. There are very few recipes in this book that I would say have real food. Most have artificial sweeteners in them, egg powder, protein powder, shirataki noodles, xantham gum, psyllium husk powder, etc. Who has these things in their pantry? They don’t seem like real food to me.” She also voiced concern for the foods that were actually “real” they were very hard to find at your local grocery store. On top of being extremely hard to find, they were also very expensive and unrealistic for her everyday budget. “A lot of his principles I think are sound but the recipes are mostly terrible.”

back to menu

Is The One Pound A Day Diet Easy To Follow?

This has been one of the most interesting diet books to look into, because the ingredient selections are so very unique. Many of the ingredients Rocco is going to send you to the store to get, will not be available in your regular grocery store so get ready for a treasure hunt. Xantham gum, psyllium husk powder, and Monk Fruit In The Raw are some of the ingredients you will be required to cook with. With all of the cooking, searching, and rummaging through a book that has a poor layout, this is most definitely not going to be an easy diet to follow if you are looking to lose weight.

The science behind the book is solid, and makes sense but the execution is poor. The idea behind a Mediterranean Style Diet is not wrong, and the definition is, “a diet of a type traditional in Mediterranean countries, characterized especially by a high consumption of vegetables and olive oil and moderate consumption of protein, and thought to confer health benefits.” We are all educated to know that good healthy fats and veggies and proteins set you up for a better and healthier you. What I am confused about is why Rocco is promoting low fat, high processed foods in his grocery selection list?

Key factors when following a Mediterranean diet as stated by the Mayo Clinic:

“Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. Replacing butter with healthy fats such as olive oil and canola oil.Using herbs and spices instead of salt to flavor foods. Limiting red meat to no more than a few times a month. Eating fish and poultry at least twice a week.“

back to menu


Rocco definitely did not hit it out of the park with this diet book, as many customers were very disappointed in the recipe selection. Many people buy his books for the recipes and the inner knowledge, yet a large majority of them were let down. All of his social media networks have a strong following, and they also have user activity due to his celebrity status over the years. After diving deep into this book, it is best not to waste your money on a diet that does not have a clear vision or good recipes.

Rocco DiSpirito’s ‘Pound A Day’ Diet Claims Quick Weight-Loss

Rocco DiSpirito is known for his delicious meals and now the celebrity chef says you can eat what you love and still lose weight with his “Pound A Day Diet.” The goal of his new diet book: to help dieters lose up to five pounds in five days.

Part of the appeal is quick weight loss, so dieters feel motivated immediately, and DiSpirito says the fact that it’s from a chef’s perspective distinguishes the plan from others.

“It’s a chef’s point of view that’s been missing in the world of health,” DiSpirito said. “These recipes are easy to make and they taste great.”

DiSpirito says the diet turns your body into a fat burning machine. In phase one, you consume lots of water – half your weight in ounces every day – and six small protein-packed meals, totaling 850 calories a day. More calories are permitted on the weekends for a month. In phase two, you get to eat more, but learn to keep the weight off for life, he says.

One of the staples of his plan is a morning chocolate shake made up of just six ingredients. (Scroll down to get the recipe.)

“It’s got 30 grams of protein. The reason I put so much protein in this chocolate smoothie is because it is breakfast and protein is sustainable fuel. It’ll last throughout the whole day,” he said.

Cameron Diaz Shares Secrets to a Healthy Life

Don’t have time to cook? No problem, DiSpirito says. “If you still don’t think you can do a five-ingredient, ten-minute recipe…. You can do my 28-day Phase One with store-bought food if you really want to.”

While a diet designed for quick weight loss can help keep dieters on track, experts say in some cases that can actually be associated with real risks, including electrolyte abnormalities, cardiac consequences, and multiple other medical issues, according to ABC News’ Dr. Jennifer Ashton.

DiSpirito maintains his diet is safe and was created with the help of a doctor and filled with micronutrients that other aggressive diets may lack.

Courtesy Grand Central Publishing

Below is the Day One meal plan from “The Pound A Day Diet.” The recipes for breakfast, lunch and dinner dishes are listed below with the calorie counts for each in parenthesis. Continue reading below to find his recipes for all of the dishes, including the chocolate smoothie.


High-Protein Chocolate Breakfast Smoothie (198 calories)

Grapefruit with Zero-Calorie Spiced “Sugar” (28 calories)


Super Popcorn-Kale Crumble (40 calories)


Salmon and Cucumber Salad with Creamy Dill Dressing (171 calories)


The Green Monkey (77 calories)


Beef and Broccoli Stir-Fry (193 calories)


1 cup iceberg lettuce, 5 cherry tomatoes, 1 teaspoon red wine vinegar (29 calories)


Green Tea with Lemon and Basil (4 calories)


Fresh Raspberries with Sugar-Free Vanilla Cream (83 calories)

TOTAL CALORIES: 823 calories

High-Protein Chocolate Breakfast Smoothie

Yield: Four 16-ounce servings


6 cups cold water

2 tablespoons psyllium husk powder

2 scoops fiber powder (such as ReNew Life Triple Fiber)

2 scoops protein powder (such as Daily Benefit)

1/4 cup plus 2 tablespoons dark unsweetened cocoa powder (such as Hershey’s

Special Dark)

24 packets monk fruit extract (such as Monk Fruit In the Raw; optional)

4 scoops unflavored egg-white powder (such as Jay Robb)

2 cups crushed ice or small ice cubes


1. Put the water, psyllium husk powder, and fiber powder in a blender and blend on high until smooth and slightly thickened, about 1 1/2 minutes.

2. Turn the blender off and add the protein powder, cocoa, and monk fruit powder, if using; blend until smooth, about 30 seconds, and turn off the blender.

3. Add the egg-white powder and blend until smooth, about 10 seconds, then add the ice and blend until smooth, about 30 seconds.

4. Pour the smoothie into 4 pint-sized glasses.

Tip: Add a pinch of salt if your diet can afford the sodium-it will really draw out the full flavor of the cocoa.

Per serving: 198 calories, 2g fat (.25g sat), 0mg cholesterol, 488mg sodium, 15g carbohydrate, 8g fiber, 30.75g protein

Nutrient content claims: Reduced calorie / Low fat / Low saturated fat / Cholesterol free / No added sugar / High fiber / High protein / Gluten free / Trans fat free

Calories Before: 499 /Calories After: 198

Fat Grams Before: 12/Fat Grams After: 2


Yield: 4 servings


2 large Ruby Red grapefruits, cut in half crosswise and flesh separated from membrane

11/2 tablespoons large-crystal sugar replacement (such as Lakanto)

1/8 teaspoon ginger powder

1/2 teaspoon cinnamon powder


1. Place each grapefruit half cut side up in a serving bowl.

2. Mix the sugar replacement well with the ginger and cinnamon and sprinkle the spiced “sugar” evenly over each grapefruit half. Serve chilled.

Per serving: 28 calories, 0g fat (0g sat), 0mg cholesterol, 0mg sodium, 11g carbohydrate, 2g fiber, 0.5g protein

Nutrient content claims: Low calorie / Fat free / Saturated fat free / Cholesterol free / Sodium free / No added sugar / Trans fat free / Gluten free

Calories Before: 392/Calories After: 28

Fat grams Before: 0.5/Fat grams After: 0


Yield: 4 servings


1/2 cup fat-free Greek yogurt (such as Fage Total 0%)

3 tablespoons fresh lemon juice

1/4 cup fresh dill, chopped

6 cups store-prepared plain cucumber, onion, and cherry tomato salad (find it in the salad bar section or deli counter at the supermarket)

Salt and cayenne pepper

8 ounces canned no-added-salt sockeye salmon, drained


1. Mix the yogurt, lemon juice, and dill in a large mixing bowl until smooth. Add the cucumber salad, toss to coat the vegetables evenly, and season with salt and cayenne pepper to taste.

2. Divide the salad among four plates and top each with an equal amount of salmon.

Tip: Try using green or red hot sauce in place of the cayenne pepper for a little added zing.

Per serving: 171 calories, 4g fat (1 g sat), 25mg cholesterol, 104mg sodium, 17.5g carbohydrate, 1.5g fiber, 16g protein

Nutrient content claims: Reduced calories / Reduced fat / Low saturated fat / No added sugar / Low sodium / Trans fat free / Gluten free / High protein

Calories Before: 1105/ Calories After: 171

Fat Grams Before: 94/ Fat Grams After: 4


Yield: 4 servings


Olive oil cooking spray (such as Pam)

12 ounces grass-fed beef tenderloin, sliced into 1/4-inch strips

Salt and freshly ground black pepper

6 cups frozen broccoli florets, defrosted

2 cups shirataki rice, rinsed and drained (such as Miracle Noodle – substitute a different shirataki product and chop it up if the rice cut is unavailable)

1 cup cold water

2 tablespoons plus 2 teaspoons instant brown gravy (such as Knorr) mixed with

1 cup cold water

6 tablespoons reduced-sodium sugar-free teriyaki sauce (such as Seal Sama)


1. Spray a large nonstick skillet with 2 seconds of cooking spray and place over high heat. Season the beef with salt and pepper. Place half the meat in the skillet and brown one side evenly, about 1 minute. Remove the browned beef and set aside. Spray the skillet with 2 seconds of cooking spray and repeat with the remaining beef.

2. Spray the skillet with 2 seconds of cooking spray, then add the broccoli and rice and cook until all the water has evaporated, about 1 minute. Add the water-gravy mixture and teriyaki sauce to the pan and simmer until thickened to a sauce-like texture, about 10 seconds.

3. Season with salt and pepper, then divide the stir-fry among four bowls and serve.

Tip: Add some crushed red pepper flakes if you want to spice things up a bit.

Per serving: 193 calories, 4g fat (1.5g sat), 60mg cholesterol, 763mg sodium, 11g carbohydrate, 3g fiber, 26g protein

Nutrient content claims: Reduced calorie / Reduced fat / Good source of fi ber / High protein

Calories Before: 720/Calories After: 193

Fat grams Before: 24/Fat grams After: 4

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Star Chef Rocco DiSpirito’s New Diet Involves Unbelievable Amounts of Food: Here’s His Eating Diary

Anyone who’s been keeping up with Rocco DiSpirito these days knows the celebrity chef is now all about healthy eating. DiSpirito completely turned his diet around a decade ago, losing more than 40 pounds and dubbing himself a “healthy lifestyle crusader.” He’s authored 11 cookbooks, including his most recent bestseller The Negative Calorie Diet, and now runs the A Pound a Day Diet fresh food meal delivery service. The James Beard Award winner first became a darling of the culinary world in the ’90s with his acclaimed Manhattan restaurant Union Pacific and has since starred in several food-focused reality TV shows and as a guest judge on Top Chef.

What you may not know is that the guy eats a lot. “I have six to eight meals every day, I’m on what’s called metabolic fasting,” he explains. “It’s funny, people think if you eat less you lose weight, but it’s actually not true at all. If you eat good, whole foods, the more you eat the faster your metabolism works.”

During one recent (and very busy!) weekend, the New York-based chef kept track of every single thing he ate and shared it with us. And yes, he practices what he preaches: eating mostly healthy, including many items from his own meal plan, with a little bit of splurging here and there. (Hey, it was a special occasion!) By the time you’re done reading about his incredible weekend, you’ll want to swap your PB&J for pickled mackerel, trust us.


Morning: A Peanut Butter Protein Smoothie. “I start every day the same, with one of my shakes. I added a little maca powder to it and a little homemade almond milk from a place called Dr. Cow in Brooklyn.”

Mid-Morning: Cantaloupe. DiSpirito jazzed up the melon, which he bought at the Union Square Greenmarket, with some sweet herb syrup made from herbs grown at the garden at his Queens commissary where he and his team also grow vegetables. “It’s Stevia, pineapple mint, and chocolate mint pureed into a syrup that’s sugar-free, of course.”

Early Afternoon: Pickled Spanish Mackerel. He gets much of his fresh seafood from the Long Island-based Blue Moon Fish, run by a family of fishermen. “There’s a guy named Alex who calls me when he gets off the boat and tells me what he has,” says DiSpirito. “I did this with a dill sweet-and-sour pickle with carrots and onions. Mackerel is an oily fish that does really well with a slight brine or a slight cure and when it’s pickled it prolongs the shelf life and it tastes really amazing.”

Mid- Afternoon: Bluefish “Tacomole.” “It’s a taco shell that we make from fiber and protein and it had guacamole and local bluefish made on our 700 degree plancha.”

Late afternoon: Chocolate Protein Bar and Vanilla Smoothie. DiSpirito was on his way to spend the evening at Bard College in Dutchess County, New York, where he created the menu for a charity gala to benefit the school’s Fisher Center for the Performing Arts. Of course, he came armed with some snacks for the two-and-a-half hour drive up there. “The bar has almonds, hemp hearts, pumpkin seeds, lots of raw organic cocoa … and no sugar. It’s very filling.”

Evening: A Little Bit of Everything. The event for 220 people included a cocktail hour, for which DiSpirito created two huge displays of salumi and handcrafted cheeses from local purveyors and an array of passed hors d’oeuvres like classic deviled eggs, cold pea soup shooters, and tuna crudo with watermelon. For the sit-down dinner, DiSpirito’s menu featured a pea ricotta with grilled summer vegetables and sprouts grown in a nearby vertical garden, followed by entree choices of monkfish, Campanile chicken, and porchetta, an Italian pork roast DiSpirito makes when he wants to do something “crazy and indulgent,” he says. “I had a little bit of each. I had to taste everything. And we did a bunch of sides like farro, which came out really well.” Even the health-conscious chef couldn’t resist a taste of the peach-and-blueberry cobbler dessert. “I had a bite of it and I never eat dessert. I’m an 80/20 guy. 80 percent of the time I do the perfect thing and 20 percent of the time I can go off.”­­­

A classic Italian porchetta, similar to what Rocco ate.

3am: Berry Beignets, Stuffed Green Peppers with Turkey and Tomato, Chocolate Protein Bar. “I was starving by the time I got home,” he admits.


Morning: Peanut Butter Protein Smoothie. As per usual.

Afternoon: Wild Boar with Polenta, Grilled Eggplant, Prosciutto, Bread (shared with friends).”I went to a place called Terra for a late brunch and they have this cool section on their menu called Cicchetti and they’re all like $10 dishes and a pretty good selection,” he says. “Everyone I hang out with likes to try different things and are very adventurous eaters so we share and anybody can try anything I have.”

Evening: Avocado-Quinoa balls and a Fruit and “Cheese” Plate. “I remember I was sitting there with my dog and I had these. They’re basically black bean and avocado turned into a ball and coated in sliced avocado. It’s something I make my clients as well,” he says. The cheeses were all made with cashew milk and almond milk cheeses while the fruit from the farmers market included strawberries, black currants, red currants, and blueberries.

Late Evening: Saffron Yogurt Rice Pudding. DiSpirito combines no-carb, no-calorie Miracle Noodle Shiritaki Rice with coconut yogurt and saffron to create this healthy dessert. “It came out particularly well,” he shares. “Saffron in a sweet application is awesome and I hadn’t done that in a while.”

OK, we officially want to go on Rocco’s diet.

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Does Rocco DiSpirito’s ‘pound a day’ diet plan really work?


If you want to lose weight but find it difficult to go on a diet, celebrity chef Rocco DiSpirito says his diet program will allow you to eat your favorite food and still lose weight. DiSpirito, who is famous for his skills in preparing tempting dishes, introduced an accelerated weight-loss program in his “The Pound a Day Diet” book which hit bookshelves Jan. 7. Its goal is to help people shed up to 5 pounds in five days while allowing them to eat the food that they love, but does it really work?

According to DiSpirito, he lost about 40 pounds on his diet. He’s also convinced that fast weight loss could motivate dieters to continue their momentum and, coupled with delicious diet recipes, makes up a plan that can be turned into a lifestyle. “It’s a chef’s point of view that’s been missing in the world of health,” DiSpirito said. “These recipes are easy to make and they taste great.”

The Pound a Day diet is high in protein to boost metabolism and to keep dieters satisfied despite the low calorie count. “It’s diet without deprivation,” DiSpirito said. Phase one involves drinking lots of water and six protein-packed meals totaling 850 calories a day. Within four weeks, dieters should be at their goal weight and shift to phase two of the diet plan where they would have to learn how to rebalance portion size, consume less meat and add more vegetables, fruits, and whole grains in their diet.

Psychologists and nutritionists, however, warn of the risks of DiSpirito’s diet program. The Pound a Day diet restricts calorie consumption to 850 pounds, which is considered a Very Low Calorie Diet (VLCD) that could cause malnutrition, they warned.

“… a person taking less than 1000 calories per day is going to have trouble getting in enough nutrition to maintain a healthy body – vitamins, protein, minerals, and other nutrients must be carefully consumed in order to avoid malnutrition when a person is on a diet with so few calories,” said Brian Quebbemann, a surgeon and founder of the Nutrition, Exercise, and Wellness Program in Newport Beach, California.

According to Dr. J. Shah, chief medical director of Amari Medical, dieters may initially feel alert, energetic and sharp due to production of ketone from fat loss, but unless a diet plan is carried out properly, a person may lose muscle and water, and this may lead to confusion, mind fogginess, anxiety, and eventually depression.

Concurs Dr. Ramani Durvasula. According to Durvasula, post-diet, dieters may also have to struggle with feelings of frustration and failure if they are unable to keep the weight off. Diets, she said, are the single most consistent factor of eating disorders, and the Pound a Day diet could set people on that path.

Despite this, Rocco said that he created the diet with input from a doctor who helped him create it with the right balance of protein and nutrition.

Lose 1 Pound a Day Diet

Lose 1 Pound a Day Diet comes from Rocco DiSpirito, who is a James Beard award-winning chef and author of nine cookbooks.

His contributions include the New York Times bestselling “Now Eat This! Diet”.

In The Pound a Day Diet, DiSpirito offers readers an accelerated program to help dieters lose up to five pounds in five days. He promises that you can achieve this while still enjoying all the foods you love.

Pound a Day Diet Basics

A Pound a Day aims to dispel the belief that a slow, steady loss is the best way to lose weight. His program is designed to give you rapid results, which increases your motivation to stick with a healthy diet.

The plan is based on what Rocco Dispirito calls “calorie-corrected” and “carb-corrected” foods. It includes two phases that both adhere to the guidelines of a Mediterranean style of eating.

Phase 1: Rocco’s Pound a Day Diet

The first phase lasts for 4 weeks – or until you reach your target weight. It is based on the scientifically validated method of creating a calorie deficit that triggers weight loss.

  • You will consume 850 calories on weekdays and 1,200 calories on weekends.
  • If you stick to the meal plans you can lose up to twenty pounds at the end of the 28 days.
  • It is extremely important that you don’t skip meals.
  • Even if you are not hungry you should eat a small portion of the designated meal to keep your metabolism revved up.

Phase 2: Maintenance and More

This phase begins when you reach your goal weight and continues as a healthy approach to weight management.

The Pound a Day Diet shows you how to balance your portion size and eat more plant-based whole foods including vegetables, fruits, and whole grains.

At this point calories do increase daily, but the Mediterranean diet principles are still followed.

Healthy Recipes Containing “Diet Booster” Foods

According to DiSpirito, the best way to shed extra pounds is to eat for pleasure and truly enjoy your meals. The more pleasure you get from food, the less you will need to eat to feel satisfied.

The book includes 60 recipes containing low-carb, high-fiber, lean protein “diet booster” foods. These are specific low-calorie-density foods that can actually accelerate healthy weight loss by “supercharging your body’s calorie-burning power”.

Diet Booster Foods

Some of the Diet Booster Foods Include:
Salmon, shrimp, turkey bacon, chicken breast, lean beef, reduced-fat cheese, egg whites, hummus, almond milk, natural peanut butter, broccoli, tomato, cucumber, avocado, bok choy, sweet potato, berries, apples, papaya, monk fruit extract, agave nectar, green tea.

Phase 1 Sample Meal Plan


High protein breakfast chocolate smoothie

Early Morning Snack

1 grapefruit with zero-calorie spiced “sugar”

Late Morning Snack

Super Popcorn-Kale Crumble


Salmon and Cucumber Salad with Creamy Dill Dressing

Afternoon Snack

Green smoothie


Beef and Broccoli Stir-Fry
1 cup iceberg lettuce
5 cherry tomatoes
1 teaspoon red wine vinegar


Fresh raspberries with sugar-free vanilla cream

Exercise 21 Minutes Each Day

To lose weight you have to create a calorie deficit and exercise is a critical way to achieve this. The Pound a Day Diet says you can’t expect to successfully lose weight and keep it off if you don’t exercise.

All you need is 21 minutes a day of moderate physical activity like brisk walking. For an even greater fat-burning effect, work up to 34 minutes, which can be just two 17-minute walks.

Program Costs

The Pound a Day Diet: Lose Up to 5 Pounds in 5 Days by Eating the Foods You Love retails at $26.

Buy this book from Amazon.


  • Produces rapid weight loss results.
  • Advocates increasing the intake of a variety of plant-based whole foods.
  • Includes 28 days of menu plans.
  • Pound a Day Diet Recipes are simple and quick to prepare.
  • Author is an award-winning chef.


  • Can be difficult for many dieters to completely eliminate sweet and starchy foods.
  • Calories are below that recommended by most health experts for healthy weight loss.
  • Diet does not provide enough energy to fuel physically active individuals.
  • A large proportion of the weight loss is likely to be fluid and muscle rather than fat.
  • Dieters often experience rebound weight gain after following a low-calorie diet.

Caution: Calories May Be Too Low for Some

The Pound a Day Diet is a program designed to help you lose weight fast. It is based on a low-calorie Mediterranean style of eating.

This plan will probably produce quick results because calorie levels are extremely low. However, the majority of health experts do not recommend such rapid weight loss because of potential negative health effects.

By Mizpah Matus B.Hlth.Sc(Hons) Comments now closed Last Reviewed: March 21, 2018

  • We earn a commission for products purchased through some links in this article.

  • They may be famous for cheese and chocolate, yet the Swiss are officially the slimmest in Europe.

    So what’s their secret? After studying the Swiss way, diet expert Monica Grenfell has come up with this two-part diet plan that’ll help you lose a stone in a month.

    The diet is easier than you think – and you don’t need to eat mountains of muesli to get slim.

    You’ll do an easy detox-type diet in the first week and then a maintenance diet in the second week.

    The Swiss say, ‘Build a better body, cell by cell.’ Instead of simply thinking about the eating process and what food tastes like, they focus on feeding their bodies with anti-ageing foods such as yogurt and grape juice.

    To the Swiss, everything is achievable through good diet. And they are right – many weight problems are caused by comfort – or binge-eating, which leads to physical and mental health problems and then back to more comfort-eating. Soon problems like IBS set in – and the cycle continues.

    A plan for life

    Once you’ve been on the Woman’s Own Lose A Pound A Day Diet for a month, your body will be strong and resilient. A fried potato or cake won’t make any difference and doesn’t count as cheating.

    The important thing to remember is that all meals are enjoyable – from vegetables to chocolate – as long as it does something good for your body. It’s habitual bad eating that will put you back to square one. You will know when you’ve gone too far as your body, face and hair will tell you – you might sleep badly, feel low or your periods might be erratic. So don’t worry about the odd indulgence, just don’t make it a habit!

    Stay-slim secrets

    Protein portion control

    Too much protein makes the body acidic, resulting in energy crashes and overeating. Although we all need 45g protein a day for cell growth, maintenance and repair, most of us get too much. Portion size is the answer, and the Lose A Pound A Day Diet controls protein portions.

    The secret Swiss ‘shot’

    The Swiss are keen to get their ‘shots’ of pure fruit juice, and many restaurants have different shots lined up for customers to choose from. Seen as a pre-meal cleanse for the system, they also take the edge off your appetite. I recommend red grape juice for its high vitamin content.

    The health benefits of the Lose A Pound A Day Diet

    – Detoxifies: a high-fibre, low-calorie intake will help expel as many toxins as possible

    – Regulates: nourishes good bacteria in your body and relieves food allergies

    – Maintains: constant cell turnover means you are literally growing a new and healthier body

    Shopping list

    Stock up on:

    • Plenty of vegetables, including roots
    • Organic chicken and turkey, no more than 100g, twice a week
    • Lean red meat, 100g, once or twice a week
    • Eggs – 2 a week
    • Soya milk and yogurt, a little, several days a week
    • Cheese, daily
    • Rice – 2 tbsp per meal, 2 or 3 times a week
    • Pasta – twice weekly
    • 2 tbsp olive/sunflower oil, daily
    • All fruits (not after 4pm)
    • Wholegrains – couscous, oats, quinoa, etc
    • A few nuts, twice a week
    • Non-chlorinated water
    • Fresh fruit juices
    • Red grape juice (try Welch’s) – as a shot before meals
    • 1 cup of coffee in the morning and a glass of wine in the evening (if you want)
    • Small glass of Andrews Liver Salts in the evening or morning, to help cleanse the liver

    Get rid of:

    • White sugar and flour
    • Biscuits and cakes
    • Butter
    • Mayonnaise and salad cream
    • Ketchup and brown sauce
    • All sweets
    • Non-organic and cured meats
    • Tortillas, crackers and crisps

    You’ve done your shopping, now do the diet!

    Lose a pound a day meal planner

    The first week is a Swiss-style detox that’ll help eliminate the first 5lb of waste, then nourish your system.

    Day 1

    1/2 grapefruit or small glass fresh ruby grapefruit juice 30g oats cooked in water with a date added while cooking
    1 small apple Cup of coffee or green tea

    1 apple or carrot

    Steamed vegetable platter – any amount of sliced vegetables, plus 1 small potato, boiled and sliced with a splash of oil and balsamic vinegar

    1/2 avocado or 1/2 apple

    Shot of grape juice 300ml bowl of fresh spinach soup A plate of steamed broccoli (any amount) with 1 medium potato, boiled and sliced and oil and vinegar to dress

    Day 2

    As day 1

    1 slice Swiss cheese

    Shredded raw vegetables (any amount) including beetroot and carrot. Oil and vinegar, to dress

    As day 1

    300ml spinach soup, as da y 1 Roast 100g butternut squash and 100g sweet potato in 2 tbsp olive oil. Add handful of spinach, sea salt and herbs just before serving

    Day 3

    Breakfast, mid-morning and lunch, as day 2

    Shot of grape juice 300ml bowl of spinach soup, as day 1
    180g sweet potato baked and mashed with a little oil, small corn on the cob or steamed whole courgettes, with oil and vinegar for dipping

    Day 4

    Breakfast, mid-morning snack and lunch as day 1

    Shot of grape juice 300ml bowl of soup Steamed Brussels with shredded cabbage, dressed with oil and vinegar, 1 sliced sweet potato and 3 tbsp steamed basmati rice

    Day 5

    250ml ruby grapefruit juice 30g oats cooked in water, plus a date 1 sliced banana 1 slice of organic white bread with 1 tsp natural fruit preserve

    1/2 avocado

    Lightly steamed vegetables with sprinkling of sunflower seeds
    2 rye crispbreads with olive oil spread

    1 Babybel

    Sh ot of grape juice
    300ml bowl of spinach soup 180g baked potato with large portion steamed broccoli and 30g cheese (optional)

    Day 6

    As day 5, replacing banana with a pear and bread with a pot of soya yogurt

    1 apple or carrot

    Steamed vegetable platter, as day 1 3 tbsp grapes and grated apple in 3 tbsp plain yogurt

    1 rye crispbread with 2 tsp fruit preserve

    A shot of grape juice 300ml bowl of spinach soup 1 slice of white bread with olive oil spread, mixed roast vegetables of your choice,
    served with 3 tbsp steamed rice

    Day 7

    As day 5, adding a boiled egg

    5 Brazil nuts

    As day 6

    1/2 avocado or 1 apple

    A shot of grape juice 300ml bowl of spinach soup, a white roll with olive oil spread and 30g mild soft cheese and a steamed vegetable platter of your choice

    Well done! You should be feeling highly energised now. Get lots of fresh air and drink plenty of water – not forgetting your liver salts!

    Well done for getting through week 1! Now you can start the second part of the Woman’s Own Lose A Pound A Day Diet

    Lose a Pound a Day Diet: Week 2 – The Maintenance Plan

    You’ve done really well to get through week 1 and you’re probably feeling thinner, fitter and more energised. I don’t want you to have gone through that wonderful detox only to return to your bad old ways.

    In week 2, The Maintenance Plan, you can put an end to bad habits and poor nutrition and can expect to lose around 10lb in two weeks.

    Here’s how to keep up a healthy regime that’s designed to last a lifetime!

    What to remember
    Keep to the basic principles of the diet, always have a healthy mid-morning or afternoon snack and eat vegetables or salad at lunchtimes.

    You can now add more protein to your dinners (but portions must be small, only 100g-150g)

    Have a good, filling breakfast, such as a small bowl of Swiss Bircher Muesli – see recipe below

    Some alternatives to the dinners

    150g baked or grilled cod or salmon fillet, with as many steamed greens as you like

    Fillet steak, grilled, with as many roasted vegetables as you want and one small boiled potato

    Pan-fried chicken or turkey breast, served with roasted vegetables

    2 poached eggs on 1 slice white toast with olive oil spread

    Swiss Bircher muesli recipe

    Created by Dr Bircher-Benner in the 1890s, this muesli is nutritious, filling and tasty!

    Makes enough for three days. Store in the fridge

    You’ll need

    • 150g porridge oats
    • 75g dried cranberries, blueberries or sultanas
    • 200ml fresh orange juice
    • 2 tbsp desiccated coconut
    • 100ml natural yogurt
    • 25g flaked almonds, toasted
    • 2 apples
    • 2-4 tbsp clear honey

    Place the oats and berries or sultanas in a bowl and pour on the orange juice. Leave in the fridge overnight.

    Next morning, stir the coconut, yogurt and almonds into the oats mix. Only grate in the apple when you are about to eat it.

    Transfer to bowls and drizzle with honey to taste

    Day 8

    250ml ruby grapefruit juice
    3 tbsp Swiss Bircher Muesli (see recipe above)
    1 slice rye bread, toasted, with 2 tsp pure fruit spread
    Green tea

    6 cucumber and carrot sticks with 1 dsp houmous

    Steamed vegetable platter. Unlimited broccoli, carrots, courgettes and peppers in an olive oil and vinegar dressing

    1 rye crispbread with 2 tsp honey or soft cheese

    Small glass red grape juice
    300ml spinach or celery soup
    Mixed roasted vegetables, toss with sea salt and olive oil
    1 medium sweet potato, baked
    1 banana baked

    Day 9

    As day 8

    1 apple

    Shredded vegetable salad, including limitless carrots, cabbage, courgettes, beetroot. Add 1 tbsp sunflower seeds and 2 tbsp vinaigrette
    1 small chicken breast, roasted or pan-fried, sliced, serve hot or cold

    Small bowl of stewed fruit

    Small glass red grape juice
    180g (cooked weight) pasta with 3 tbsp chilli oil added when
    cooked and 1 tbsp Parmesan cheese sprinkled over
    Bowl of mixed stir-fried vegetables
    Glass of red wine

    Day 10

    1/2 grapefruit 3 tbsp Swiss Bircher Muesli (see recipe above)
    1 small carton natural yogurt A slice of white bread spread with 1/2 a mashed banana

    1 pear

    Bowl of salad with shredded raw vegetables, cold roasted vegetables and an oil and vinegar dressing. Sprinkle with toasted pine nuts

    Small handful cashew nuts

    Shot of grape juice Stir-fried vegetables and brown rice with 1 tbsp Parmesan cheese or vegetables and pasta in a tomato sauce Glass of red wine

    Day 11

    250ml grapefruit juice 3 tbsp Swiss Bircher Muesli (see recipe above)
    1 boiled egg
    1 apple

    1/2 avocado

    Plate of roasted vegetables, including one medium potato, with oil and vinegar dressing Baked apple with sultanas

    6 cucumber and carrot sticks with 1 tbsp houmous

    Shot of grape juice 250ml bowl spinach soup 180g pasta (cooked weight) in chilli oil with parsley and 1 tbsp Parmesan cheese with unlimited steamed spinach 2 pecan cookies Glass of red wine

    Day 12

    As day 11, but have 1 banana instead of 1 apple

    1 slice rye crispbread with 2 tsp honey

    As day 11 but have 1/2 mango instead of the baked apple

    1 carton natural yogurt

    Shot of grape juice 250ml spinach soup Pitta bread full of mozzarella, sun-dried tomatoes and basil or half a baguette, drizzled with olive oil and topped with 2 slices mozzarella and 1 tbsp sun-dried tomatoes, grilled 2 squares Swiss chocolate Glass of red wine

    Day 13

    As day 12

    1 slice rye crispbread with 2 tsp honey

    Shredded vegetable salad, as day 10. Add 1 tbsp Parmesan shavings

    1 carrot or 1 apple

    Shot of grape juice 250ml spinach soup 180g tagliatelle ribbons (cooked weight), tossed in olive oil, freshly squeezed lemon juice and 2 tbsp toasted pine nuts, with unlimited roasted vegetables 2 squares Swiss chocolate Glass of wine (optional)

    Day 14

    As day 10

    1/2 avocado

    Plate of steamed vegetables with oil and vinegar dressing and 3 boiled new potatoes

    2 plums or 1 carrot

    Shot of grape juice 250ml spinach soup Stir-fried vegetables with brown rice 2 squares Swiss chocolate

    Where to next?
    – More easy diets

    You embrace vegetables. You choose skim milk over half-and-half. You opt for whole wheat bread over white, mustard over mayo. So why does the number on the scale keep creeping up?

    The possible culprits, of course, have been the subject of other successful diet books. You might be prone to wheat belly. You might lack belly-slimming MUFAs. Perhaps you suffer from an imbalance of gut bacteria. But even if you have one of these conditions, chances are excellent the following three factors are helping to pile on the pounds and make you hold on to extra weight. Start with the easy fixes listed below, and follow this mix-and-match meal plan to lose weight—and keep it off.

    1. Similar Foods Don’t Equal Similar Calories

    Take the humble burger. If you make your patty with ground beef; top it with lettuce, tomato, a couple of slices of cheese, and a big squirt of ketchup; and plop it in a regular bun, that’s a 570-calorie meal. If, instead, you make your burger with 95 percent lean ground beef, replace the cheese with sautéed onions or mushrooms, and use less ketchup, you can slash 332 calories—without sacrificing any taste. Or consider the restaurant menu at TGI Fridays: The ten-ounce Jack Daniel’s sirloin has 130 more calories than the ten-ounce grilled sirloin. Why? Extra carbs in the sauce. These are the 12 foods that will turns your meals into calorie burners.

    2. Small Calorie Differences Matter

    Sometimes calorie differences are not that dramatic: One slice of Pepperidge Farm Farmhouse Honey Wheat Bread is 120 calories; a piece of the brand’s Whole Grain Honey Bread is 110 calories. A Freschetta frozen pizza has 50 more calories per serving than a Newman’s Own version. The large bowl of Vegetarian Minestrone soup atAu Bon Pain has 80 more calories than the small. But over time and in larger portions, these differences add up. You could gain up to 20 pounds a year by consistently adding these few extra calories to your meals. Try these 10 sneaky tricks to cut calories from your meals.

    3. Oversize Portions Befuddle Your Brain

    California Pizza Kitchen has a Chinese chicken salad that I used to love—until I found out it had 790 calories, 36 grams of fat, and 39 grams of sugar! Luckily, CPK offers half-size portions of its salads—and I’m not hungry even though I’m eating only half as much. How can that be? Study after study has found that the more food we’re served, the more we eat. In one study from Penn State University nutrition professor Barbara Rolls, PhD, people who bought a bigger portion of pasta ate nearly 50 percent more calories than those who had a regular size.

    Whether it’s because we were told to “clean your plate” as kids or because we hate to waste food or we just don’t notice how much we’re eating, this tendency to eat all we’re given has become a big problem. That’s because the portions we’re given have grown. In the mid-1950s, McDonald’s sold only one size of fries, and it was one third the size of a “supersize” order in 2002. Burger King sold only a 3.9-ounce burger in the 1950s; in 2002, one option was more than three times that size. If the only change you make to your eating habits is to make your portions smaller, you will shed calories and pounds.

    Andrew Purcell for Reader’s Digest

    The Stop & Drop Solution

    No one wants to outlaw carbs, subsist on smoothies, or forgo dessert forever. As any serial dieter can tell you, too-restrictive plans are almost impossible to stick with. This is my first book that includes comprehensive information for people who frequently eat out and rely on convenience foods. You’ll learn how making smart choices at every meal and snack can add up to big calorie savings—and a big change on the scale. You stop eating unhealthy versions of the foods you love so you can drop the weight—up to a pound a day.

    With the help of registered dietitian Mindy Hermann and the Reader’s Digest health team, I went aisle by aisle through the grocery store to evaluate more than 40,000 products. Then we gathered information from popular chain-restaurant menus, along with recipes for everyday dishes you’re likely to cook at home, such as pancakes, chili, and spaghetti. The result: the ultimate guide on what to stop eating, and what to start eating, to lose.

    The heart of the diet is a three-phase plan that offers mix-and-match meals that are calorie controlled and nutritionally balanced. Kickstart, the first phase, accelerates weight loss so you can shed pounds quickly for maximum motivation. The second phase, Steady Loss, allows a slightly higher calorie allowance—you keep losing weight while still enjoying your favorite foods so you don’t feel deprived. The final part, Maintain, ensures you stick to your healthy habits to keep the weight off.

    But the soul of the plan is a comprehensive guide to the best (and worst) food choices wherever you are, whether you’re cooking at home, perusing the grocery store, or dining out. Across soups, salads, breakfasts, sandwiches, main dishes, drinks, desserts, and snacks, Mindy and I identified more than 700 delicious, accessible foods to eat and drop weight.

    Real-Life Results

    To ensure that Stop & Drop Diet was as simple and effective as I envisioned, I recruited nine Reader’s Digest readers and employees to try it with me. Every single one of us lost weight—at least a pound a day in the first five days for the majority. Everyone agreed that the plan was easy and convenient. “I needed something that would fit with my hectic schedule,” says Karen Woytach, 34, a stay-at-home mom of three who lost 18 pounds after 21 days. “Knowing I can go to the grocery store, stick to my budget, and feed my whole family is a huge part of why I was so successful.” Angela Mastrantuono, 47, who dropped eight pounds in the first five days, “couldn’t believe the foods you’re allowed to eat.” For Donna Lindskog, 48, it was all about Stop & Drop Diet’s flexibility. “It gave me solutions I could easily find at a fast-food place or restaurant,” says Lindskog, who shed 12 pounds in 12 days. “I was eating more balanced meals, so I had fewer cravings. I was more satisfied while eating less.”

    The Nutrition Behind the Diet

    You can lose weight if you make swaps based purely on calorie counts, but over time you might deprive yourself of valuable nutrients. I worked with registered dietitian Mindy Hermann to make sure all the meals in Stop & Drop Diet are high in protective nutrients and low in health-harming ingredients. Power up with:

    Lean protein to boost metabolism and muscle strength. Dieters on a high-protein, high-dairy diet lost more fat and gained more muscle than those eating less protein and dairy.

    Fiber to keep you full. Researchers compared a high-fiber oatmeal breakfast with low-fiber cornflakes. Oatmeal eaters had less at their next meal. Here are 30 ways to get fiber in your diet without even trying.

    Monounsaturated fatty acids (MUFAs), found in nuts and olive oil, to help shed dangerous belly fat.

    Calcium to burn more calories. In the Framingham Heart Study, people who ate the most dairy gained less weight and fewer inches around their waists than people who ate less dairy.

    Vitamin C to boost your immune system and fat loss. People deficient in vitamin C may have a harder time shedding not only colds but also pounds.

    And stop eating:

    Saturated and trans fats, which raise cholesterol and increase inflammation. The 41,000 people in the Harvard Nurses’ Health Study were more likely to gain weight if their diet was high in these fats.

    Sodium, which can raise blood pressure and cause bloating.

    Added sugars and other refined carbs, which contain empty calories and raise blood sugar.

    Each day of the Stop & Drop Diet meal plan provides about:

    • 60 g protein
    • 25 g fiber
    • Less than 2,400 mg sodium
    • 75 mg vitamin C
    • 1,000 mg calcium

    Pound a day diet

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