No more tiny portions. Enjoy a full plate of food and still lose weight. Adding fiber to your meals means you’ll consume fewer calories and feel full.
Diet Plan Type: Low fat
Best for: Long term weight loss and to maintain weight loss
How does The Full Plate Diet plan work?
According to The Full Plate Diet, weight loss targets can be achieved and kept off long-term by eating a diet high in fiber.
Fiber contains very few calories but it makes you feel full. The Full Plate Diet believes that most diets fail because they ask you to eat smaller portions and weights of food instead of changing the kinds of foods you’re eating. By increasing dietary fiber, dieters will feel full and eat fewer high-calorie foods.
Consuming fewer calories than you burn will lead to weight loss. Instead of tiny portions, The Full Plate Diet believes that dieters would prefer to eat a full plate with more high fiber foods to avoid feeling hungry and achieve the goal of eating fewer calories.
A typical American diet probably consumes 10 grams of fiber per day. The Full Plate Diet recommends 40 or more grams per day. Increasing your fiber intake is accomplished through their three stages and making more informed choices.
Sustainable weight loss can be achieved by simply buying healthy foods from the grocery store, ordering the right foods on the menu and only eating if you are hungry.
What food can I eat?
Fiber includes not only non-soluble fiber, “roughage”, like bran, but also soluble fiber. Both types of fiber are found in fruits, vegetables, whole grains, beans and nuts.
No foods are forbidden. For instance, meat and dairy products which contain no fiber are still included. But The Full Plate Diet aims to teach you how to make healthier choices and pay attention to eating more fiber.
Is it a Healthy Diet?
The Full Plate Diet is extremely healthy. And increasing your intake of dietary fiber is supported by the Institute of Medicine, the American Heart Association and American Diabetes Association.
Medical research supports high-fiber diets. It has positive long-term benefits in terms of heart health, cancer, diabetes, sex and longevity. Consuming plant-based foods (fruits, vegetables, nuts, beans and whole grains) significantly lowers the risk of heart attack and stroke by up to 40%. Fruit and vegetables have positive effects for cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas and colon. The vitamins D, B-12, C, A and selenium, minerals, antioxidants and phytochemicals in fruits and vegetables also protect against cancer. Fiber reduces the risk of diabetes, aids digestion, reduces heartburn, boosts energy, and more.
Top Marks
- Medical research scientifically proves the benefits of high-fiber diets.
- High-fiber foods are cheap and readily available from grocery stores.
- Not a deprivation diet.
- Plenty of advice on high-fiber foods, making higher fiber choices and recipes.
- Advice on eating out.
- Online resources and support is available.
Potential Problems
- Not all concepts are fully explained. For instance, exercise is encouraged but advice is limited to a paragraph in the book. Further reading and support may be necessary.
Will I lose weight?
General weight loss claims from fiber are supported by studies from Harvard School of Public Health, Cornell and National Heart, Lung and Blood Institute.
According to results from their clinical practice “weight loss of 5 to 10 pounds in the first month and 50 to 75 pounds after one year are not uncommon”. Individual results will vary and depend on activity level and adherence to The Full Plate Diet principles.
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How to Get Started
Begin following The Full Plate Diet with these resources:
Disclaimer: The “typical” visitor will not change their behavior as a result of reading or purchasing any products. Resulting in no weight loss. A few may read the material and not act on it. And a small minority will read and follow the program. This small minority actually has a chance of losing weight. Be different. Take action.
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