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Loading ...Hilton Head Metabolism Diet
The Hilton Head Metabolism Diet derives from Dr. Peter M. Miller’s observation, and evidence from subsequent study, that a person’s metabolism burns 70% of all daily calories - the remainder is burned through physical activity. So the main problem in people who are overweight is their body’s failure to burn calories efficiently through metabolism. Metabolism is the action or the result of chemical processes occurring in living organisms and cells that are necessary to maintain life, breaking down some substances to yield energy for vital processes, and synthesizing other substances.
Dr. Miller is the author of the 1983 best-selling book "The Hilton Head Metabolism Diet" and its more recent follow-on book entitled "The New Hilton Head Metabolism Diet", and the founder in 1976 of the Hilton Head Health Institute on Hilton Head Island, South Carolina. Other related books include "The Hilton Head Over-35 Diet" and "The Hilton Head Diet for Children and Teenagers".
The Hilton Head Metabolism Diet
This program works by changing your body chemistry to burn fat naturally, so that even though you eat five times a day the weight will drop off. The program is in two (repeated) stages. The first stage comprises six weeks of weight reduction, and in the second two-week stage you follow a weight maintenance diet. This cycle is repeated until the ideal weight is achieved. In other words, 6 weeks to drop off pounds, 2 weeks to maintain that weight, then repeat this dietary ’stairstepping’ as long as necessary.
How the Hilton Head Diet operates
The weight reduction or low-calorie stage involves eating three meals a day plus two snacks (equivalent to no more than about 1,000 calories a day), in a well-structured, low-fat, high-carbohydrate plan. Weight loss through metabolic activity is quicker on several ‘minimeals’ a day than on one or two large meals. On weekends the metabolism can be boosted (and the diet varied) by adding 200 to 250 calories each day.
The maintenance stage (also low-fat, high-carb)bases calorie intake on individual needs as determined by the plan.
In the meal plans, all portions must be measured and nothing skipped, no salt is permitted, and multivitamin/mineral and calcium supplements may be recommended. Daily meal plans restrict calories from fat to under 20% of total, and fat consumption is no more than 15 to 20 g. Drink daily at least five 8-ounce or 250-ml glasses of water (or other noncaloric and noncaffeinated beverages).
Daily exercise is required (two 20-minute walks or equivalent, substituted two/three times a week by a 20-minute session of muscle-firming exercises).
Sample plan for weekday low-calorie meal
| Breakfast | 1 oat bran English muffin with 1 tbspn low-sugar jam or jelly ¾ cup skim milk or 1% fat 1 banana coffee or tea with sugar substitute |
| Lunch | Tuna salad sandwich (¼ cup tuna salad on 2 slices of low-calorie whole wheat bread, with lettuce and 2 slices of tomato) 6 raw baby carrot sticks choice of any noncaloric or low-calorie beverage |
| Snack | 1 apple |
| Dinner | Pasta (1¼ cups of cooked pasta with ½ cup tomato sauce) Salad (small dinner salad with lettuce, tomato, cucumber, and 1 tbspn low-fat dressing of choice) choice of any noncaloric or low-calorie beverage |
| Snack | 4 cups air-popped popcorn (no butter or salt) |
Conclusion
The structured plan of the Hilton Head Metabolism Diet suits many people, but may be too rigid or demanding for you personally, especially for a larger-framed man. If so, the daily calorie intake may be increased (eg use the boosted weekend plan all week, or increase portion sizes), requiring more weight-loss/maintenance cycles to achieve the objective.
See Also
The New Hilton Head Metabolism Diet by Dr. Peter M. Miller. Achieve permanent weight-loss by changing your body’s metabolism to burn fat more efficiently.
Comments
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I think this diet does not work. Due to the fact that it is named after anxorexic chick who can’t even do a proper movie. I suggest you edit this diet or completely delete it from the page.
The servings are small, and the intake of your daily recommended calories are less than half.
I think it will work..I’ve lost 7 lbs and have been on the diet for 2 weeks…I feel good, have more energy. And unless your used to eating like a pig, it doesn’t make you starve! You’re still eating 3 meals a day, plus 2 snacks. Everything is just healthier and low calorie.
Went on it several years ago…lost over 40 pounds. Have some more to loose, so I’m going back at it again.
This diet works! My mom-in-law is 63 yrs old. Lost the weight two years ago, 30 lbs in 6 weeks, and has kept it off. Now she exercises every day, but she has the energy of a child. She plays football with my son because I’m too tired! I’m giving this diet a try!!!
I tried the Hilton Head Metabolism diet 10 years ago and lost 50 pounds. I felt great and had alot of energy. I didn’t stick to the exercising and gained back some of the weight. I have unfortunately lost my book and can’t find it in any of the bookstores. If anyone knows where to find the book or could put the low-cal menus and the booster menus on this website I would really appreciate it. I did not like the New Hilton Head Metabolism Diet, nor the one for people over 35. I preferred the original diet because it was easier to follow.
Deniis went on this plan before and lot 60 pounds. He after 5 years has gained some back and we both are on the 2nd week- lost 10 pounds. We love it.
I did the Hilton Head Over-35 Diet. It is excellent. Very effective. The menus, while not providing a large quantity of food, are satisfying and varied. The combination of varied healthy meals and regular exercise helped me lose weight right away. The Maintenance Menu, and awareness of what my daily calories should be for Light Activity, Medium Activity, and Heavy Activity days has helped me make better choices about what to prepare for meals for myself and my family. I’m 44, and most days are Medium Activity. Clearly, when I gained excess weight before going on this diet, the problem was that I was eating too many calories (above Heavy Activity for my height/age!) and hardly exercising at all. The exercise recommended on this diet is low-impact, so I can manage it. I recommend it. I lost 24 lbs., and have been able to keep it off.
I tried the Hilton Head and lost 20 pounds within 4 weeks. I only walked 20 minutes a day. . To be honest with you, it’s what we eat on a regular basis, the diet just gives you a better way to prepare the food and teaches you how to eat in moderations. The diet is great and it does work, if you follow it. He has a new book out with better foods. It’s still the Hilton Head, it’s just an updated version and I purchased it at Barnes and Noble. You can also google Hilton Head and go to the actual website and purchase the book there as well.
I have been on this diet and it definitely works. It was a struggle initially as I adjusted to the portions. However, with continued self-discipline it works. Through this diet I learned a new healthier life style of eating and exercising. I recommend this diet because I believe it is a very healthy, reasonable and speedy way to take off the weight. Requirements: Self discipline. You will be rewarded with a new body happy you stuck with it.
Um, wow. The diet is named for a resort in South Carolina - Hilton Head Island. The diet came out YEARS before Paris was even born. It does work, as it is based on Scientific Principles by the Doctor who wrote it; again, nothing to do with young heiresses. I don’t much care for the Hilton idiots, either, but they are not associated with the diet, they are the children of the owner of the Hilton International Hotel chain - you are just a victim of your age and the times… you don’t remember a time when the girls weren’t front-page. I remember before they were ever born.
My friend was a size 9 and in less than 4 months she was a size 4. It was incredible but she did it. I am going to start today.
i recently started this diet, i havent noticed anything yet, but then again its only been 2 weeks or so, ive been trying to lose most of my baby weight, its easy adjusting to the menu
Yup, it sucks… it sucks the weight right off your big fat bum. Went on this when the book came out in the ’80s. Very structured, no room for cheating if you want results, can’t skip the walks, but that’s as strenuous as the exercise got. I walked twice a day for the 20 minutes each. Lost 4 pounds a week for 25 weeks… that’s 4 pounds EVERY week for 25 weeks and dropped 100 pounds. It’s still off. I do NOT consider this a fad diet. The food selections are balanced, mostly, but difficult to manage sometimes all the fresh fruits and veggies before they start to spoil. So, instead of buying for 10 days at a time I bought food about every 4-5 days and that fixed that. Also, you have to prepare the foods. So if you are brainless, inept or think that this has anything to do with Paris Hilton… move on and stay fat.
I tried the HH Metabolism Diet over 20 years ago and it did work I lost between 30-40 pounds in a few months. I have been undecisive on HHMD or the HH over 35 until today. I am trying the over 35, because I like the concept that with age the body/metabolism changes. Note: some of the comments posted do not specify which HH Diet was followed so I was unable to use your comments as a reference. I will start this week 8/30/08 and post after a few months again.
I was on the Hilton Head diet back in 1989. I gained alot of weight the year before. I was 220 and I am male at 5′5”. I stayed on the diet and exercised as prescribed. I ate only what the Hilton Head Diet book stated. I lost all my weight and went down to 144. From that experience and this book I learned how to eat and continued to exercise.
I think that the no-carb diets are not good for the over all health even if some say they enable you to lose weight. The food in the Hilton head diet is well-balanced. Once you lose the weight you can increase the food intake but keep the good kinds of foods (not McD, etc). Continue to exercise as well.
I think this diet and book saved my life. When I gain weight I simple go back to eating the kinds of foods in the book at smaller portions and exercise - and stay away from the fast food.
It is about helping you change your life. You can’t change your life on high protein no-carb diet - as that will harm your overall heart health (fruits and veggies are GOOD).
I did this diet back in the 90s and it works. I had a lot of energy and never felt hungry. The only down side is that you have to eat every meal exactly as prescribed, and it can be very restricting on your every day life.