![Diet Plans and Nutrition [Home]](/images/everydiet5.png "Every Diet [Home]"){kind=small}
Carbohydrate Addicts Diet
The Carbohydrate Addicts diet was written in 1993 by authors Rachel Heller MD, and Richard Heller MD. The success of the book has led to a number of follow-up books, many of which have been on bestseller lists.
The premise behind the Carbohydrate Addicts Diet (CAD) is that most overweight people are addicted to carbohydrates. The Hellers’ claim that most people fail to metabolize carbohydrates correctly, causing an imbalance of insulin levels. The elevated insulin levels cause a craving for food throughout the day.
Addiction to Carbohydrates?
Over the last few decades, refined sugars have played an increasing role in our diets. Authorities have esposed a low-fat diet – which has inadvertently lead to people eating far more carbohydrate than is necessary (given our generally sedentary lifestyles). It should be no surprise that many people have become accustomed to highly sweetened foods. Whether this qualifies as an addiction is up for debate.
Carbohydrate Addicts Eating Plan
At its foundation is a reduction of carbohydrate intake. The rules are strict, with the diet providing a long list of foods, that are on the “allowed” list. Anything not in this list must be avoided.
Each day is split into 2 main meals – 2 meals are made up of a protein source (fish, poultry, lean red meat) and fibrous vegetables. The 3rd meal is called the “reward” meal – this can be anything you want, but you should aim for a balance of 1/3 carbohydrate, 1/3 protein, and 1/3 fibrous (non-starchy vegetables). This reward meal must be consumed inside 1 hour.
The diet begins with a restricted 2 week phase, but then goes into a variety of eating plans – depending on whether you are maintaining or losing more weight.
Sensible or Not?
The book does start with a set of questions to determine whether you are a “Carbohydrate Addict”. The questions will deteremine whether the diet is appropriate for you.
Research over the last 5 years has shown considerable health benefits arising from moderating carbohydrate intake. However many find such diets difficult to sustain over the long term – much of our social eating patterns are based around carbohydrate foods.
Many people have found success with this plan (as with many low-carbohydrate approaches). Proteins and fats often lead to a greater feeling of fullness – leading the dieter to consume less energy as compared with a high carbohydrate diet.
Generally, we do eat too much processed carbohydrate (white flours, bakery foods, white rice and pasta, etc). This must surely be a contributor to obesity problems – but does not mean that all carbs are the enemy.
See Also
Carbohydrate Addicts – Carbohydrate Addicts official home page.
I did this diet with the book before they revised it with the 1/3 1/3 1/3 restriction, and before the list of foods you can eat. It was literally just “less than 4 grams of carbs for 2 meals” and “eat whatever you want, however much you want, for 1 meal”
If you lost more than 3 pounds a week, you added a small <2g carb snack. If you continued to lose 3 pounds, you added ANOTHER small snack. I can't even remember what you did if you didn't lose any weight… I never had to worry about it because I always lost weight!
It seems crazy, but because of the insulin control you give your body with the low-carb meals early in the day, you're not STUFFING YOURSELF or overeating at the end of the day like you do when you eat because of an insulin crash. You eat what you want, feel satisfied, and you don't overeat.
I'm just now starting the diet again, surprised that there are new "rules." I lost 20 pounds with the 4 grams of carbs for breakfast and lunch followed by a "Reward Meal" of anything (even if a bit unbalanced) for one hour.
I had to take vitamins, and lunch was often a salad with full fat ranch dressing and cheese (which have less carbs than the light stuff) to get a good serving of veggies in.
I'm so excited to start this diet again! I know the reason I quit was because it became more and more difficult to find low-carb options for lunch, but hopefully my life's in a better place, now!
would someone please copy the two pages of food allowed
( green olives no pimento) I used this diet years ago and lost weight. Know how to do it but don’t want to buy the book again for those pages. thanks
Love this plan. This is a lifestyle change for me and I’m so thankful something is working.
CRWGCW: You really need to eat the 2 protein/veggie meals during the day so your body doesn’t think it’s starving, which makes your metabolism slow down and keeps you from losing weight. For instance, if you’re not a breakfast eater, just have your coffee, then at around 10 a.m. eat a couple hard-boiled eggs and celery, and at 2 or 3 eat some chicken and red peppers. If you are hungry between those meals, have a protein/celery snack, like a couple of string cheese sticks. Then when you have your reward meal, you won’t pig out. Also, you need to make sure you are eating fat with your protein, because fat helps metabolize the protein (in other words, if you eat fat free sandwich meat, put some mayo on it). If you haven’t read the book, you can get it from the library. If you follow the diet faithfully (meaning make sure the reward meal is balanced with the 1/3, 1/3, 1/3 plus salad, and you don’t stuff yourself where you can hardly move), then you should begin to lose weight. Also, check out the benefits of coconut oil instead of other oils for blood sugar absorption on http://www.coconutresearchcenter.org/index.htm (Bruce Fife wrote a book about all the benefits of coconut oil).
Dear CRWGCW, I’m just your average person on the diet but I would say start eating at least one complementary meal, no carbs. I’ve heard of people eating their reward meal and just one complementary meal and lost weight. Remember no gum or mints, that’s what I hate, what do you do about the bad breathe. Good luck!
I have been so faithful for just short of 2 weeks. In fact, I’m not even eating any other meal than “happy hour”…which I keep to 55 minutes. The only other thing I have in the day is one cup of coffee with whole whipping cream (zero carbs). I don’t put a lot in my coffee but I do put some.
Could the cream be the reason I’ve not lost an ounce? I don’t take any medication and trust me…I’m a huge carb addict.
Please…will someone write back and help me? I need to understand why everyone else is having success except me. I’m not giving up! i refuse to. There must be a reason. Could it be whipping cream in my coffee?
HELP!
I really like this diet. I’m not hungry and I love eating dessert every day and not feeling guilty. I’m now in my 50′s and not losing as quickly as I did in my 40′s – seems like I’m losing more inches than pounds. Since my weight loss is slower, I’m wondering if I should leave out the splenda in my tea and lemonade. Does anyone else have a problem with sweeteners slowing them down.
This is a great diet. I wish more people would post about their experiences and we could help each other. Thanks!
I have done the Bernstein Diet a few times and at the age of 53 it’s just not enough food for me, feel weak on it. Can someone give me a brief rundown of this diet what foods you can and can’t eat etc.
I am 71 and started this “regime” 19 months ago and have stayed at 8stone all this time. Very pleased. Yoghourt is not mentioned in the book – can I have this for my complimentary meal? Also is ice cream ok for this meal? Many thanks
i love this eating program coz it works and i am not hungry
How long can I take to eat my complimentary meals? I know that reward meals have to be eaten within the hour.
I did this diet around 10 years ago and lost 42lbs in 4 months. Started it again 9 days ago and I have already lost 17lbs !! It’s so easy to do, you have more energy and you keep focused as the weight keeps coming off.
We wouldn’t recommend using “letters” on your salad, humans can’t digest paper
started the program and I am having a hard time digesting salads,especially letters any answer to my problem thanks>>>>>>
havent started the diet yet..but will…hope it works for I’m gaining too much weight!
To Joseph Elkins: I would rather get nutrition advice from a Ph.D. than an M.D. Medical doctors usually know very little about nutrition.
Is there a list of foods I can eat?
My boyfriend brought home the 7-day jumpstart book on a whim. I weighed 320, was very desperate, and was beginning to have problems with diabetes. Once starting the “diet’ I couldn’t believe how easy it was! NO HUNGER! And the weight flew off! The firs 50lbs were within 3 to 4 months. I started exercising and that number has since doubled. I did have a few setbacks, an injury at the gym and surgery, but the miracle is with this program, no weight gain. I have been able to maintain the weight loss. Thank you for writing this book!!! You have saved my life!! To lose 90lbs and keep it off for over 2 years is truly a miracle for me. And I know now that I am 100% I will take off the last 60lbs left. This program works. If it worked for me, it can work for anyone.
I did this diet in 2000 to get ready for our wedding. I lost 32 pounds in about 5 months. I found it very easy to stick to and with; maintained the loss for several years. Unfortunately due to life changes and injury resulting in inactivity I’ve gained the weight back plus. Pulled out the books and have started the diet again. I’ve lost 4 pounds in 4 days. It’s like riding a bicycle – easy to pick it up again! I honestly do feel better for not overdosing on carbs. In fact I actually have to force myself to eat at least some so my body does not go into carb shock when I do consume them.
This diet is easy to follow, and more importantly, easy to live with in social settings and every day life.
The one thing to remember – your ‘treat’ is only 24 hours away!
Linda T- The book has a section that troubleshoots why you may not be losing weight. Read that section carefully because you may need to modify the plan and they will show you how. Also, make sure you are a true carb addict because if you aren’t this may not be the right diet plan for you.
Linda C- During your reward meal you can eat any kind of carb you like: pasta, bread, rice, potatoes, etc. Just make sure you eat equal portions of protien and veggies. Don’t eat the carbs by themselves. You can also have any dessert you want: a slice of cake, cookies, ice cream, whatever. Just make sure you eat sensible portions. Don’t stuff yourself because you still want to watch your sodium, fat, cholestrol, and overall calorie intake. However you’re going to find as you do the diet that you probably won’t feel like you need to overeat because all of your cravings will be satisfied.
This diet is really great! It truly does take away the cravings and it’s easy to stick to because you don’t have to deprive yourself of any food item. I eat whatever carb I want with my reward dinner but I balance it with veggies and protien. I also have a dessert with my reward meal everyday, but because I want to watch my sodium,fat, and cholesterol intake I still try and eat healthy carbs and desserts. This diet also teaches you how to eat healthier because during your complementary meals, you eat a lot of veggies and it eliminates snacking in between meals, high sugar drinkss, and late night eating because you have to eat your reward meal in an hour. I noticed that I don’t even get hungry in between meals and after dinner like I used to. I think the reason why this diet works so well is because of that old saying: “You always want what you can’t have”. Well, with this diet, you can have anything you want, you just have to eat it at a certain time. Now I just have to figure out how to slow down the diet a little because I’ve been losing a pound a day for the last week 1/2 and that’s too rapid. If you take the test and find that you are a carb addict, then try this diet. I think you’ll like it!
I did this diet in 2000 and I LOVED IT!!!!!!!! I lost about 50LBS I stop doing it and eventually gained the weight back, but I will do it again. My niece calls it the happy diet.
I have went strictly by the diet and have not lost any weight in 2 wks. Any suggestions – Did it take anyone a couple of weeks of being on the diet before you started losing?
Nice review. However, they are not M.D.s, they are Ph.Ds. They themselves state this in the book, but the title “Dr.” on the title does mislead, even though it is allowed.
About the complimentary meal, it says about 4 ounces of protein and vegetables, but not all vegetables. It was strange to me that you could not have brocolli, nearly all diets let you have brocolli. No breading, on your meat until reward meal.
I started it Monday. I had done it years ago. I am very strict on my Complimentary meals, but on my reward meal I don’t eat a salad like it says and I lost 5 lbs this week. I am completely satisfied. I don’t eat anything that is not sugarfree for a dessert, because I am used to it. I have had pizza, tamales and chilli, Popeye’s Chicken with potatoes. I have not had pizza in years. It is fun.
For the complimentary meal, I’m confused about the portion sizes. Someone told me that I could only eat 4 carbs total during the two comp meals. Is this true?
I went on the diet several years ago because my daughter in law lost so much weight on it. So did I.
When I stopped I went on Adkins. Same results. I have tried to go on the Heller diet several times and cannot stick with it. Any suggestions for a second time around?
Linda,
Yes, you can have anything you want be the 1/3 carb protion. If you would like dessert go ahead. If you want baked pot. go ahead. Just make sure it is the same proportion to your vegi and protein and that you have two cups of salad.
I am most confused about “desserts” and carb foods at the reward meal. 1/3 of the plate protein; 1/3 plate
veges; 1/3 plate dessert/carb (rice, potato, etc). What
does that last third mean… serving of rice, or baked
potato AND dessert? (pie, cake, ice cream, whatever?)
I’m so confused about that part. HELP!!!