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Duke Diet Plan
North Carolina's Duke University opened the Duke University Diet and Fitness Center in 1969 to help people learn healthier lifestyle choices and teach sustainable weight-loss methods. Although there is a residential program in Durham, North Carolina, most people follow the Duke diet using the online Duke Diet Website or using the Duke Diet book, written by Drs. Howard J. Eisenson and Martin Binks and published in 2007.Duke Diet OverviewThe Duke Diet includes a low-calorie, low-sodium eating plan, a customized exercise routine for your fitness level, and behavioral coaching that can help you change unhealthy habits. The Duke program is designed for lifetime weight-loss and weight management. The eating plan offers three levels of carbohydrate intake -- a traditional low-fat/high-carb diet, a moderate carb diet and a low-carb diet. There are recipes available online, as well as one-on-one support from the Duke staff and an online support community. According to the Duke Diet website, "Studies show that dieters who participate in online programs can be very successful in achieving weight loss."Online ResourcesThe Duke Diet website is free; there are no membership fees and no supplements to buy. The program begins with a questionnaire to assess your current physical condition and your weight-loss goals. A personalized program is e-mailed directly to you, including diet and exercise programs. You can log onto the Duke Diet website at any time to use the meal planner and shopping list guides, track your food, exercise and weight loss, use the behavioral health tools to learn about emotional eating, cravings and stress and reach out to other dieters for support.Duke Diet TipsThe Duke Diet recommends filling half your plate with vegetables, one quarter with lean protein and one quarter with a starch. Seeing a full plate will also stop you from feeling deprived. The diet also allows you to include a daily indulgence -- provided it doesn't use more than 10 percent of your daily calories. For example, if you're following a 1,500 calorie diet, you can use 150 calories towards a treat, such as a chocolate bar, every day. Avoid emotional eating by scheduling your meals and snacks -- many people eat out of boredom or frustration -- eating only at set times will help break this pattern.Pros and Cons of the Duke DIetThe Duke Diet is based on years of research from Duke University and has been used successfully for more than 40 years. It promotes slow and steady weight-loss by making life-long changes that include eating a variety of healthy foods, exercising regularly and breaking free of emotional eating. However, many dieters looking for a magic bullet for weight-loss may be frustrated by losing only 1 to 2 lbs. per week. It can also be difficult to make the psychological changes needed using only an online forum and e-mails for support.See More