The 90/10 Weight Loss Plan

I have always gone off diets because of my sweet tooth. I just figured that I had blown it every time, especially the high protein diets. Now that I know its okay to eat some sweets a day I can stick to it probably for life. What a realistic way to diet. Thank you, Joy Bauer.

Joy Bauers book is excellent. I wanted a weight loss plan that I could stick to. The 90/10 plan was very helpful. I was able to lose weight and still enjoy my favorite snacks.

I am not even done with my first day so I havent lost any weight yet but I am already in love with this diet. I dont even want to call it a diet because it really isnt. I have put myself on the 1,400 calorie plan and I dont feel deprived of anything, in fact I feel as if I have too much food, I am not sure that I will be eating everything it says I can because there is just so much food.. I love that I can eat french fries again, I havent had french fries in forever. I used to eat low fat and low cal and I still gained weight and felt deprived. I am loving life now.

My husband and I began following this plan after reading a description in Readers Digest. After our child was born, we both found that we had put on weight and couldnt figure out a way to get rid of it...I know that there are many ways, but it often just isnt that easy. It has been so easy to follow and also so easy to forgive if you slip up one day because no food is truly off limits.
We are learning a new and healthful way to eat. I dont understand the people that say this book is too obvious because if it was, you wouldnt need any books at all. And, I certainly dont understand the people that say that the book is too vague because each meal is extremely explicit, down to how your oatmeal should be prepared. We are feeling better already after only a couple weeks.

If you find yourself reading this, like I did, its probably because youre looking for a livable eating plan among all the crazy fad diets out there. This is it. If you want to believe that you can lose 10 lbs in one week and its healthy for you to eliminate entire food groups, then skip this book.
Dr. Bauer combines menus and choices that I can work into my busy lifestyle, are nutritious and allow me to work in a vice or two in the day.
I bought this book because I wanted someone to map out a few weeks for me so I could focus and I lost 5 lbs in the first two weeks.
Dieting is never easy, but with this book, it at least allows you to do it in a healthy, satisfying way. My only complaint is that she didnt include more recipes because in week 3, with 5 more pounds to go, Im starting to get a little tired of some of the favorites. Try the recipes in the back - my husband whos not dieting, loved them.

I bought this book and started 2 weeks ago and have not lost a pound. I did the 1200 calorie plan step by step with exercising and weights four times a week. Now I feel better and lighter and my clothes fit better but the scale has not moved and that really disappoints me. I am thinking it maybe the funfood. Whether your eating 250 calories of cake or apple the fat is the difference and most of the fun foods are very fattening and I think that maybe a problem for someone like me who has real trouble losing weight. I am about to give up because it seems like I am just maintaing with 1200 calories. Did much better on ADkins but was getting scared of that way of eating.

I have never had any success with dieting unitl I read this book. I decided to give it a try after reading the reviews. I can honestly say it works. I purchased the book and after 2 weeks I lost 4 lbs. (without any hunger or feeling deprived). Its easy to read/understand and I still use it as a reference guide. If I could follow this plan, anyone can.

This is the first book I ever returned. Boring case histories, followed by a list of allowed treats. Anyone who has ever counted a calorie knows everything that is in this book.

This diet is a pleasure to follow. After trying Protein Power, The Zone, Carbohydrate Addicts, Weight Watchers and more, I really think this will be the one. Its simplicity is part of its appeal. I dont have to count calories, points, blocks, or carb grams. I just follow the balanced meals (easy to shop for and prepare) given by the author, anfeel confident that I will be getting great nutrition while losing excess weight. With this diet I wont have to spend time thinking about my food all day, and can focus other things. Its also a relief to have grains back on the good food list--with some whole wheat bread, pitas or English muffins I can get through my day feeling satisfied, instead of tired, cranky and light-headed. I am on Day Two (1400 calorie level) right now, so have no weight loss statistics yet, but I feel energetic, alert, and not hungry, and that is a very good sign.

This is the best diet plan available today. I started the diet on June 24, 2002 and have lost 40lbs. And when combined with exercise results like mine can be obtained by anyone who is motivated to lose weight. I dont feel hungry and I can still enjoy some of the foods other diets do not allow. Its worth the investment for anyone who is truly motivated to take control of their weight.

I intended to buy The South Beach Diet, but after flipping through it and seeing all the 15-ingredient recipes, I put it right back on the shelf and started browsing. I found 90/10 and decided to take it home with me when I saw that the foods listed were really easy to prepare and that I could have a little of the good stuff (like Nutter Butters, ice cream and french fries) every day. Each meal is assigned a caloric value, so its easy to make substitutions. This book is a great tool and Im so glad I found it.

This is the best weight loss book there is essentially because Joy teaches you to eat right without all the sacrifice. I was very upset with my weight and saw her on a morning tv show. I got the book and read it and thought why not Within a week I had lost 8 pounds, within three months I had lost 30 pounds and have not gained it back now 6 months later. You take the lessons she teaches you and it becomes second nature. And with her Fun Foods, you dont feel deprived , you just feel healthier and much lighter. If you want to lose weight, you need this book.

After trying to lose 10 pounds for over a year, I found the 90/10 book. I have lost 5 in less than 2 weeks. I am using the 1200 calorie plan. The menus are easy to follow, simple to prepare, and delicious. My favorites have been the sole florentine, and chicken fajitas. The fun food each day is a great option, although I have only used it twice. I think that this is a plan that should be considered more of a life long way of eating than a diet. I would highly recommend it, and already have to several friends. Would love a sequel with more great menus and recipes.

Ill try to keep it brief - this one works. Ive struggled with my weight for the last 20 years. Ive probably been 80 lbs overweight for the last 10 years. The problem I had with diets was the urge to cheat followed by the almost guaranteed binge.

This plan provides an easy-to-follow (and most importantly, easy to modify - all breakfasts, lunches, snacks, etc are the same number of calories, so theyre interchangeable - and the plan provides plenty of substitutions) plan thats realistic for those of us who have to eat a quick breakfast and carry our lunch to work.

There are several weeks worth of recipes and once youve gotten the hang of the system, a simple calorie-counting paperback would make it easy to design your own meals to fit within the calories allowed, slipping ultimately into a healthier lifestyle. The allowance for a daily snack and a fun food really helps with the urge to cheat. Yes, Im still tempted, but three weeks in and 16 lbs lighter, I havent given in yet. Theres nothing to keep you motivated like shopping for smaller pants.

And Im just getting started. Ive tried everything...Slim Fast, Somersizing, blah blah blah. Of course it makes sense that if you eat less and exercise more youll lose weight, but its nice to have someone who knows about food and nutrition tell you exactly what to eat to get the job done.

Like a previous reviewer said, it can be disappointing for those who really struggle with weight loss. I tried this diet and though its very sound and sensible by a well-known nutritionist, its problematic.

Basically, you eat healthy 90pct. of the time, and can be a little bad 10pct. of the time with a fun food treat. The danger point for anyone trying to lose a significant amount of weight - certainly more than 15 or 20 pounds - is in the fun foods.

The list of acceptable fun foods is NOT realistic. For starters, this is a very LONG list of unhealthy food that vary quite a bit in sugar/fat content and thus, portion size - and for an audience that may already have difficulty with that.

Also, the fun food servings dont reflect the packaging they come in - very unrealistic for emotional or compulsive eaters and others with more than 20 pounds to lose. Take Hostess Cupcakes for example. These can come two to three in a single package, but the allowable serving in this diet is one. It becomes very hard for most dieters to ignore or throw away those extra servings in that opened package, and before you know it, its just too late.

Theres also only two weeks of menus with lots of cooking. I found it a bit expensive to get all the ingredients and after a long day at work, was not in the mood to cook a whole meal.

Its a good maintenance diet, and Im keeping my copy for that purpose, but I wouldnt recommend it to anyone whose lifestyle is very busy, who has a significant amount of weight to lose and/or who expects to diet for more than 3 to 6 months.

By contrast, Holly McCords Ice Cream Diet is very similar but its less cooking, and most importantly. it limits the fun food to ice cream, but that means ANY kind, and theres a lot of varieties to choose from.

For long-term weight-loss programs, Id recommend the Ice Cream Diet to get accustomed to portion sizes and for significant weight loss, and then by the last 10-15 pounds, switch to this 90/10 diet. By then, you should be better-equipped to deal with so many fun food choices and the varying portion sizes that come with them.

A diet that lets you have fun foods every day- whether thats ice cream, soda, chips, or candy-- what more do I need to say On this plan you can have your favorite foods, and still lose weight. Joy Bauer has written this book for real people living normal lives- the plan doesnt involve exotic foods, and she takes into account that sometimes youre going to be eating out, or go off of the plan a bit. Thanks to this book, Ive got a guideline to change my eating habits permanently, without feeling like Im on a diet all the time. I highly recommend this book.

Finally, a diet that is not really a diet. These are the eating habits I have encompassed all along which have helped me to lose 30 pounds. It is basically the Food Pyramid in disguise.

Ive read them all...nothing compares to this book. Joy Bauer makes it easy to still eat the foods you love, while losing weight at the same time. The book is a quick read and extremely easy to follow. I highly recommend this book for anyone that is looking to shed a few pounds. I cant wait to read her next book

Let me first say that I am not the kind of person who believes one eating plan fits all or that the entire population of the world should be eating the same way. People are different and have varying needs so I would never advise anyone else that this book is the only choice and that everyone must or must not follow Bauers plan. But, speaking for myself and my own progress, I am extremely glad I found this book and I do believe it spared me from a life of obesity, a direction I was headed in quickly. I was a healthy weight throughout high school because of nutritious eating and regular exercise, but after I got into college, the extra pounds piled on. And I dont just mean five or ten or even twenty-- I mean sixty or more. I am five feet tall and thus carrying around that much extra weight had a major impact on how I looked and felt. At my highest, I was at least 180 lbs. I wanted to lose this weight before I moved on to graduate studies, but, with my senior year fast approaching, I didnt know what to do. I saw plenty of ads for fad diets, pills, shakes, etc., and I was scared that following such a plan would be dangerous and leave me worse off than before I started. Fortuitously, I saw Joy Bauer on TV one afternoon promoting this book and the logic sounded simple. eat healthy foods 90 percent of the time and junk foods 10 percent of the time. Marry this notion with portion control and voila. I ordered the book from Amazon and couldnt wait for it to come in the mail. I followed her advice from the first day after I finished reading the book and I also began an exercise regimen of walking at least five days a week. What a difference. I started on the 1600 calorie diet and after about one month, I stepped down to the 1400 calorie diet. Today, I usually oscillate between the two. As of now, I have lost almost sixty pounds and am continuing to lose the rest a little at a time. (Rest assured, though, I did see results within two weeks just as the book promises. After my first two weeks on the 90/10 Plan, I had already trimmed off ten pounds, a feat I thought I might never accomplish.) There have been days when I did not follow the plan religiously, especially on birthdays and special occasions when eating cake or going out for dinner was on the agenda. But I still lost weight and I believe regular exercise carried me through the days when I wasnt eating healthy at all. I also have not eaten only Bauers menu suggestions. She lists the breakdown of how many calories you should consume at each meal under each plan and I follow that as a guideline. If I feel like a TV dinner, can of soup, homemade meal, etc., instead of one of Bauers suggestions, I have what I want but follow her caloric limitations. A long story short, I found this to be a plan I could stick with, a plan that helped me tremendously, a plan that I feel healthy and energetic on, and a plan that I would recommend to any friend. If you are serious about a lifestyle change, not a temporary quick fix, and are ready to exercise at least a little bit in addition, I would definitely suggest you pick up a copy of this book.

I looked through the many books that are out there on eating healthy and dieting and didnt find anything that clicked. I kept hearing about Body for Life and how great it was, but it encouraged you to eat six times a day and drink all these shakes. Yuck. But when I looked at the 90/10 Weight Loss Plan, it all began to make sense. This book is chock full of good, basic nutrition, written in an easy to read format. The plan is actually do-able because you can choose one of her plans (1200, 1400 or 1600 calorie), which shows you how to eat healthy and still have fun food (dessert, cookies, ice cream, even fries.) This is a plan that I can actually fit busy schedule, and hopefully will continue the rest of my life. The only reason I gave the book 4 stars instead of 5 is that her menus are a bit vague. She doesnt specify the weight or brand of certain items. It kind of leaves it up to you. Also, I would have liked her to have either pictures or some way to help us judge how big a serving is (for example, a deck of cards, etc). Otherwise this book was great.

I cant begin to tell you what a Godsend Joy Bauers 90/10 Weight-Loss has been for me. Before I found the 90/10 plan I painfully struggled to lose 30 pounds I gained from being laid up with a knee injury two years ago. I was failing with all of the ways I had kept pounds off in my 20s like trying to eat low to no fat, or eliminating carbs, or avoiding desserts (one of my reasons for living) altogether. During the past two years I would stay on these diets for several weeks but my pants still remained a cruel reminder of all those hot fudge sundaes I porked down while on crutches. I felt like garbage and had zero energy. I was back in the eighth grade again-a miserable time when I was a really fat kid and hated the way I looked.

Today all of my clothes fit, I have lots of energy, and I havent felt this good about how I look in a very long time. The thing that has surprised me the most is how easy its been. I havent gnawed the edge of my desk from hunger or been angry that I couldnt have a cookie. I havent spent my free time consumed with trying to figure out a complicated eating plan, and best of all I havent been bored. In fact, I feel less like Ive been on a diet and more like Ive just changed the way I approach eating. Old habits have given way to a better lifestyle. I highly recommend this book.

An easy to read resource that is quite accessible to the average consumer. Journal of the American Dietetic Association

Lose weightand still be kind to your sweet tooth. Tufts University Health and Nutrition Letter

Bravo. Fitness

**** Glamour

If youre dreading bathing-suit season, arm yourself with this book and plan on a new look. New York Daily News
--This text refers to the Paperback edition.

Book Description
How the 90/10 Plan Works.

The 90/10 plan was developed especially for people who tried to lose weight but just couldnt give up their favorite foods. It is a way of eating that is so healthy and nutritious you can still indulge your Fun Food fantasiesbecause those indulgences are actually a part of the plan.

The 90/10 plan offers three different caloric levels based on the amount of weight you want to lose and the amount of exercise you are willing to commit to each week. Once youve selected your goal, youll have two full weeks of deliciously different breakfasts, lunches, dinners, and snacksthats forty-two meals for each plan. Each meal is nutritionally balanced as well as calorically manipulated/designed so that you can swap meals and always have foods you like. If your desired weight loss is not reached at the end of two weeks, simply repeat the plan until your goal is attained.

The 90/10 plan is perfectly adjusted to provide approximately 50 percent of total calories from quality carbohydrates, moderate amounts from lean protein, and limited amounts from fatproportions that research has proven to be optimal for good health and disease prevention. The meal plans are balanced to provide you with the most vitamins and minerals possible for the controlled amount of calories consumed. The 90/10 menus are also low in saturated fat and dietary cholesterol, and high in fiber, phytochemicals, and antioxidants, all of which will help to reduce your risk of heart disease and certain cancers.

You Can Still Eat Your Favorite Fun Foods

In chapter nine youll find literally hundreds of your favorite brand-name sweet treats, salty snacks, rich desserts, and other indulgences, presented in portion-controlled servings that are pre-calculated to fit into the 90/10 plan. Yes, you really can continue to eat your favorite jellybeans, chips, candy bars, or ice cream. With the 90/10 plan youll learn to satisfy your taste buds, lose weight, and keep it off forever.

Meets the Most Demanding Nutrition Guidelines

The 90/10 Weight-Loss Plan is designed to incorporate the majority of nutrition guidelines set forth by leading scientific authorities, including the U.S. Department of Agriculture, the American Dietetic Association, the American Heart Association, the American Cancer Society, and the American College of Sports Medicine.

From omelets to waffles to pasta to red meat or fish, all menus are carefully calculated to provide ample amounts of nutrition while keeping total calories low enough to guarantee weight loss.

On the 90/10 plan everything your body needs and wants is part of the program, including hundreds of your favorite brand-name snacks and treats so you wont feel deprived and tempted to cheat. The 90/10 plan is a balance of healthy and nutritious foods, with just enough Fun Foods to keep you happily motivated to stick with your goal.

Experience

Joy Bauer has developed a revolutionary weight-loss strategy that has helped thousands of people lose weight. She has created a diet that in just two weeks will make you healthier, youll lose weight, and you wont have to give up the foods you love.

From the Publisher
Congratulations. If you are reading this it means you have decided to make a change in your life and lose unwanted pounds. But you should also be congratulated on the fact that you are considering a weight-loss plan by one of Americas leading nutritionists. Joy Bauers credentials are impeccable and she regularly works with New Yorks top physicians, psychiatrists, psychologists and hospitals. Shes the real deal hands down.

Every day we are bombarded with advertisements touting the latest way to lose weight. There are hundreds of books, pills, programs, tricks, gimmicks, and miracle remedies to an ongoing problem. Yesterdays sitcom star is suddenly todays health expert Where are the credentials and degrees Look at the all of the physicians speaking out against fad diets that were all the rage two years ago. Joy Bauers 90/10 Weight-Loss Plan is sound, scientific, safe and most of all healthy. The 90/10 Plan was developed using the guidelines set by the American Dietetic Association, the American Heart Association and the U.S. Department of Agriculture. It is healthy but still fun because you dont have to give up Twinkies or chocolate.Before you buy a diet book remember to look at who wrote . it. Your health and well being are important things so make sure you follow a weight-loss plan designed by an nutritional expert.

About the Author

Joy Bauer, M.S., R.D., C.D.N., has been named Best Nutritionist in New York City by New York magazine. One of the leading nutrition authorities, Joy maintains a thriving private practice and counts high-profile professionals, celebrity actors, models, and Olympic athletes among her clientele.