WomensDiets

P.I.N.K. Method Diet: Food for Thought

Eating a wide variety of healthy foods and getting plenty of exercise is a well-known prescription for weight loss.

The P.I.N.K. Method is easy to follow and enhanced by online support and a nutrition guide. But it may be challenging because it is an inflexible, restrictive diet approach limited in calories.

If this program works for you, follow the wellness advice and P.I.N.K. primary recommendations to eat a cleaner diet with lots of healthy foods. Add a once-daily multivitamin/mineral to fill in the nutritional gaps, and get regular physical activity.

When dietary recommendations are not sustainable in the long term, keep looking for a diet plan that promotes healthy changes you can live with forever. Unless you change your eating and lifestyle habits permanently, the weight is likely to return. Better yet, consult a registered dietitian for a customized food plan just for you.

Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.

The P.I.N.K. Method diet is divided into four phases:

Reset: This phase lasts for three to 14 days. It's geared toward fast weight loss of up to a pound a day prior to starting the workouts. It's also used for four days between each of the plan's workouts. Sample menu items include a breakfast drink made with whey protein; vegetables for snacks; and protein, whole grains, and non-starchy vegetables for lunch or dinner. Apart from the morning drink, carbs are limited to vegetables throughout the day. It’s a good thing this phase is short, because sticking to the limited amount of food could be tough. "Reset has about 1,025 calories, which is too low. I never recommend going below 1,200 calories because it is impossible to get the nutrition you need," Mangieri says.
P.I.N.K. Primary: After losing five to 10 pounds, you move on to the P.I.N.K. Primary phase and start the plan's first workout DVD. Meal plans during this phase include protein, vegetables, and fruit. Mangieri estimates this phase contains about 1,600 calories per day. That should be enough to support the exercise component. "This phase has enough calories but is low in vitamin D andcalcium," which are two nutrients that many women don't get enough of, Mangieri says. She suggests adding a few servings of nonfat diary or a multivitamin/mineral.
7 Day Shred: When you are within five pounds of your goal weight, the plan calls for you to shift to the 7-Day Shred phase. This phase cuts down on carbs and fats, replacing them with a vegetable soup to help you peel off those last few pounds. Drink lots of water and take a multivitamin/mineral. Workouts are restricted to easy 15-minute activities. Mangieri recommends skipping this phase (and the Reset phase), because they are inadequate in calories and nutrients -- instead, go directly to P.I.N.K.'s Primary and Preservation phases.
PINK Preservation: This is the plan's maintenance phase, which you start when you reach your goal weight. It contains about 1,400-1,800 calories per day and is the plan's most flexible phase. "Preservation is the forever nutrition and fitness plan that keeps those lost pounds and inches from returning," Pasquella says.

P.I.N.K. Method Exercise Plan

The P.I.N.K. Method comes with three fitness DVDs. Follow them in order, using each one for three weeks.

Each DVD contains three workouts focused on sculpting, cardio, and flexibility for one to two hours. Bonus workouts are also included.

Physical activity is important for everyone, but "these tough workouts may be hard for older women or beginners," Mangieri says.

If you want to change your life and improve your body, P.I.N.K. Method founder Cynthia Pasquella says she has the answers.

The hip, girly P.I.N.K. Method is a low-calorie diet plan with a rigorous exercisecomponent promising a full-body makeover. "It can help you lose weight, improve your health, look your best, and change the way you think about yourself," Pasquella says.

P.I.N.K. stands for power, intensity, nutrition, and "kardio." It was designed for women and has been seen on Dr. Phil and The Doctors TV shows.

"The P.I.N.K. Method has some great advice addressing the whole person, recommendations to choose nutrient-rich foods and be physically active," says Heather Mangieri, MS, RD, a spokeswoman for the Academy of Nutrition and Dietetics (formerly called the American Dietetic Association).

But Mangieri also thinks the claims are over-promised. "Even in the best circumstances, many of the claims are overstated and not based on research," says Mangieri, who counsels overweight women in her Pittsburgh practice. "Foods are not fat burners and not everyone is going to rejuvenate skin, hair, and nails, and heighten their energy and libido on this plan."

P.I.N.K. Method Diet: What’s on the Menu

Foods allowed emphasize light proteins and unprocessed, whole plant foods. Vegetables, fruits, and carbs recommended are rich in fiber and take longer to digest. The plan recommends organic foods.

Refined sugars, alcohol, and processed foods are not on the menu. Caffeine is permitted in small doses. Alcohol in small portions (one to two servings per week) is allowed after the first nine weeks. Stevia is the only artificial sweetener allowed on the plan.

What Is the Personality Type Diet

The Personality Type Diet is based on sensible eating and exercise. So what's new?

Author Robert F. Kushner, MD, teaches medicine at Northwestern University and is director of the Wellness Institute at Northwestern Memorial Hospital. After seeing a lot of people who wanted -- and needed -- to lose weight, Kushner realized there's no one-size-fits-all diet.

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The book, Dr. Kushner's Personality Type Diet, asks readers to answer 66 questions about their habits and attitudes toward eating, exercise, and coping. Based on the scores, a person falls into one or more categories. For example, when it comes to eating, a person may be a "Mindless Muncher;" when it comes to exercise, an "All-or-Nothing Doer;" in coping, a "Can't-Say-No Pleaser."

In sections of the book appropriate for each type, Kushner offers specific advice helpful in changing the behaviors and attitudes with which a person self-identifies. This doesn't mean other sections of the book aren't full of useful advice. But because you've already identified things you need to change, Kushner's method points you to the areas where diet and lifestyle change will do you the most good. Besides, most people will identify with more than one "type" in each category.

What You Can Eat on the Personality Type Diet

The Personality Type Diet is big on "super foods." These are all plant-based foods: Fruits, vegetables, grains, nuts, seeds, dried beans, lentils, and soy products. All are low- or moderate-fat foods rich in vitamins and other important nutrients.

The Personality Type Diet isn't a vegetarian diet, but there's a definite focus on vegetarian dishes. Fish and poultry are on the menu. Lean red meat is OK, but not encouraged. You won't find any beef dishes in the recipe section. There is, however, a stir-fry recipe using lean pork.

What the Experts Say About the Personality Type Diet

"At first glance, Dr. Kushner's Personality Type Diet looks like one more over-hyped, hokey weight loss plan," notes the July 2003 issue of the Tufts University Health & Nutrition Letter. "But the book actually explores practical methods that readers can use to restructure problematic eating and exercise habits tied to, well, their personalities."

The Tufts reviewers say that the book is one of the more responsible weight-loss plans. They hail its "common sense" advise, "divided up into small, doable steps."

The approach targets diet advice to people based on what they need the most help with and focuses strategies in three areas: eating, exercise, and coping with lots of realistic tips and tricks.

Tufts gives the book a five-out-of-five-stars "highly recommended" rating.

Kushner himself is a well-respected nutrition expert. However, neither he nor his co-author -- wife Nancy Kushner, RN, MSN -- is a clinical psychologist.

Food For Thought

Are you really interested in taking a look at your relationship with food -- and changing it? If so, the Personality Type Diet is an easy, fun, and useful place to start. But relationships, whether with food or loved ones, are hard to solve all by yourself. It may be helpful for you to consider exploring your food issues with a clinical psychologist.

Food For Thought continued...

That's a remarkable claim. If Perricone could really do it, he'd be the most famous doctor in the world. So far, the rest of the medical community is unconvinced.

Perricone's diet is problematic in a number of ways. Any diet that forbids a lot of foods and entire food groups is extreme and maybe risky. It's also hard to stick with.

The price of the Perricone diet is also steep. While you don't have to earn Courtney Cox's salary to be on the Perricone diet, it would sure help. The food itself -- lots of fresh berries and wild salmon -- will get pricey fast.

That's not to mention the extremely high prices of Perricone's cosmeceuticals. On his web site, a two to three-month supply of various creams and lotions can cost well over $400. A thirty-day supply of "Skin and Total Body Supplements" costs $140. The fact that his products are only retailed in high-end stores -- like Nordstrom's, Saks Fifth Avenue, and Neiman Marcus -- gives you an idea of the people who are buying them.

Some readers might also be put off by Perricone's style. He has a rather grand vision of his battle with the medical establishment. He is not shy of proclaiming his "revolutionary breakthroughs" or mentioning his fabulous celebrity clients, which include models and rock stars.

Perhaps time and further research will prove Perricone right. But right now, the scientific evidence to back up his claims just doesn't exist.

If you have the time, dedication, and the money to try the Perricone diet, go ahead. It's not likely to harm you, although you should check with your doctor first. Just be aware that, if history is any guide, the quest for the Fountain of Youth just never pans out.

How The Perricone Promise Works continued...

In Perricone's world, every meal seems fraught with danger. According to him, a breakfast of orange juice, a bowl of cereal with skim milk and bananas, a low-fat bran muffin with margarine, and a cup of coffee has terrible results. It causes "a rapid acceleration of the aging process, increasing the risk of heart disease, every known form of cancer, memory loss, and mental deterioration." This meal, he says, will leave you moody, "fat, wrinkled, and fatigued."

Perricone claims that eating a Snickers candy bar would be preferable. It would at least be "less inflammatory." But you'd have to look far and wide to find a mainstream nutritionist who agreed.

What the Experts Say About The Perricone Promise

While experts praise a few aspects of Perricone's diet, they also have a lot of doubts.

"In general, I don't think that people will be harmed by what Perricone suggests," says Roberta Anding, MS, RD, a spokeswoman for the Academy of Nutrition and Dietetics (formerly American Dietetic Association). "Eating more cold-water fish, fruits, and vegetables and having frequent sensible meals are all good suggestions."

But she does think that his limits on foods are too strict. "Although Perricone's plan contains healthy foods, the limitation of some food groups contrasts with the 2010 Dietary Guidelines and the majority of nutritional science," Anding tells WebMD.

"I don't agree with [Perricone's] emphasis on the glycemic index," says Lona Sandon, MS, RD, also a spokeswoman for the Academy of Nutrition and Dietetics. "The effects of foods with a high glycemic index just aren't proven."

Sandon also dislikes that Perricone hawks his own line of supplements and skin care products.

"Any time a diet is sold along with additional supplements and creams that cost more than what most people spend on a month of groceries, that raises a red flag," says Sandon.

The diet may also not be safe for everyone, say experts. You should never start taking supplements before talking to your health care provider first. Many can interact with common medicines and cause problems. Anding recommends that anyone who is using a blood thinner must check in with a doctor before trying the diet. In addition, pregnant women (and women who may become pregnant) should be careful about eating too much fish, especially tuna, which can contain mercury.

"Perricone has got great marketing," says Anding. "But I think most people need to stop and think before they try this. Deep down, do you really think that a diet is going to reverse the aging process? If I did, I would certainly be on it. But I'm not."

Food For Thought

As a rule of thumb, you should be suspicious when anyone tries to sell you X-ray spectacles, a home alchemy kit, or the secret to eternal youth. Perricone promises something like eternal youth. The book jacket of The Perricone Promise boldly states that the diet can help "reverse the aging process."

What You Can Eat on The Perricone Promise continued...

Perricone urges you to eat foods with protein, omega-3 fatty acids, and antioxidants. In his view, the good foods are:

Wild Alaskan salmon (never farm-raised)
Other fish, such as tuna, shellfish, halibut, and trout
Turkey
Eggs
Yogurt
Vegetables like leafy greens, bean sprouts, broccoli, asparagus, mushrooms, peppers, and tomatoes
Fruits like berries (especially blueberries), cherries, apples, pears, and some melons
Avocados
Olives
Whole barley
Beans
Oatmeal
Nuts
Green tea
Spices, including oregano, ginger, cayenne pepper, and basil
Spring water (8 to 10 glasses a day)

Perricone suggests that you take more than 25 supplements a day. He recommends his own brand, which are available in some stores and on his web site.

How The Perricone Promise Works

There are three basic parts to The Perricone Promise approach:

Diet. Perricone recommends five meals a day -- breakfast, lunch, dinner, and two snacks. He suggests you eat a lot from his list of "superfoods," including salmon and berries. He also says that you must always eat protein before you eat any carbohydrates. His books include recipes and meal plans.

Supplements. Perricone recommends more than 25 supplements a day taken with breakfast and lunch. He suggests using his own line of products.

Skin care products. Perricone also has an extensive line of skin care products, including cleansers, toners, lotions, lip plumpers, and moisturizers.

In addition, Perricone recommends exercising at least 20-30 minutes a day.

Perricone relies on the glycemic index to guide his food choices. The index is a way of measuring the effect of a food on your blood sugar levels. Perricone says that foods with a high glycemic index cause swelling throughout your body.

However, experts debate whether eating foods with a high glycemic index is a problem for most people. Besides, if you eat foods in combination with one another -- as most of us do -- you can change your body's glycemic response to it.

Some Controversial Science

Some aspects of Perricone's approach are founded on good research. Increasingly, experts do see inflammation as a serious health problem. It can contribute to diseases like arthritis and heart disease.

Omega-3 fatty acids are known to help the heart. Some studies suggest that they can even help with mood disorders. And many researchers think that the results of aging may not be inevitable. A diet with lots of salmon and berries has many benefits.

The problem is that Perricone stretches the evidence too far. He makes grand and often odd conclusions that the science can't completely support.

He tends toward dramatic and alarming pronouncements. "In essence, a wrinkle can be considered a wound," he writes. He says that sugar can be "toxic." It contributes to the destruction of our organs, joints, and "the deterioration of every bodily function."