Rania Batayneh MPH - The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss

This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher.

Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

2014 by Rania Batayneh, MPH

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

Book design by Chris Rhoads

Cover photography by Beth Bischoff

Library of Congress Cataloging-in-Publication Data is on file with the publisher.
ISBN-13: 978-1-62336-032-0 trade hardcover
eISBN-13: 978-1-62336-033-7

We inspire and enable people to improve their lives and the world around them.

rodalebooks.com

I would like to start off by thanking my parents, Afaf and Mohammad, for giving me opportunities that have paved the way for both the scientific and artistic aspects of my career and life. Mom, you taught me how to create and bring beauty to the things that I love doing. I shared your creativity with many of my clients, in the form of recipe ideas as well as inspiring words of motivationnobody says it better than you. Dad, you showed me the importance of dedicating myself to a career that I love that also helps others, and you gave me a mind to understand the complex technical aspects of health and nutrition.

I would also like to thank my brothers and sisters: Sam, Hilda, and Linda. Your support and encouragement during this journey has meant everything to me.

This book could not have been possible without my son, Amir, my Amouri. I started writing this book when I found out I was pregnant with you and the books release falls a week after your 2nd birthday. You are woven into every page as I seek to make the world a better, more healthful, more sane place for you. You are the best gift in my life and everything I do is for you.

Thanks to Alex Glass, my literary agent, who always knows the right thing to say.

Thanks to Eve Adamsonwhat a journey this has been! You understood the concept of The One One One Diet from the start. Thank you for the countless hours on the phone and emails back and forthsometimes I just called or emailed you to say thank you for being you, but we both know how much time we spent building and creating together. You were there for me this entire journey, both personally and professionally, and I cant thank you enough for all of your time and dedication! I look forward to the next opportunity to work together.

Thanks to Kate Schlag, an organized and energetic intern from the start. As your pursue your career in nutrition, I hope that I have guided you and given you the tools you need for lifelong success.

Words cannot express my gratitude to my editor, Trisha Calvo, for believing in this project from the beginning, and for her professional advice and assistance in polishing this manuscript. A special thanks also to Ursula Cary, Jess Fromm, Erin Williams, Chris Rhoads, Beth Bischoff, Brent Gallenberger, Aly Mostel, Emily Weber, and the rest of the team at Rodale Books.

Finally, I owe so much to my clients, who have shared their stories with readers in this book, as well as those who, throughout the years, taught me so much about what works and what doesnt. This book is built upon your weight loss successes! Thank you for allowing me to work with you on your journey toward optimal health and wellness.

To eat is a necessity, but to eat intelligently is an art.

Francois de La Rochefoucauld

I ve got just one word for you, and it is the secret to lasting weight lossweight that goes away and stays away for good. The word is just this: one.

Say it three times: one, one, one. Now think of it like this: 1:1:1. To lose weight, gain energy, and look better than you have in years, all you have to do, every time you eat a meal or a snack, is to choose one protein, one carbohydrate, and one fat. Any one you want, but just one of each. Your diet will fall into balance, and so will your body. The end. One protein, one carb, one fat.

But wait! Thats not everything! The 1:1:1 approach yields many giftsas long as you understand how to use it. Although this book is called The One One One Diet, my plan absolutely does not fit the criteria of what most people think of as a diet. With 1:1:1, there are no forbidden foods. Im not kidding! There is no counting anythingnot calories, not grams of fiber, not protein grams, nothing. With 1:1:1 you can eat all the foods you love, and still lose weightand at a rate you might not have experienced before.

Diets arent the answer. Balance is the answer. Balance is what its all about. Is there really anything wrong with the occasional thick, juicy steak or slice of cheesecake or pile of cheesy nachos? Of course not. Food is fuel, but food can also be fun, pleasurable, even decadent. Why shouldnt you get to enjoy it like all those thin people you know? The truth is that its not so much about what you eat. Its more about how you eat, but for some reason, how to eat normally eludes most of us.

Sometimes Im astounded by the misinformation I hear from my clientsthe things they believe, the questions they ask, the diet rules they follow. Like:

A banana isnt a fruit because its bad for you.

What?

I ate low-carb all day so I can eat cookies tonight.

Wait, no!

I could lose weight if I just stopped snacking.

Sigh.

Why is weight loss so hard? My theory is its because weve deluded ourselves for too long. We believe every new diet plan is the answer to our weight problems. We hop from one diet to another, going all-in at first, then totally throwing in the towel when it doesnt work out. In between dieting, we eat huge amounts of junk that passes for food. We dont take care of ourselves, but most importantly, we eat, move, and live out of balance. We cant find our metaphorical footing, and thats made a lot of people overweight.

There is so much conflicting nutritional information out there that people obviously dont know what they are really supposed to do anymore. Eating didnt used to be so complicated, but people genuinely ask me: What are humans supposed to eat? Weve lost our natural instincts, and weve lost touch with what our bodies need. Weve even lost touch with our own taste preferences. Ive asked clients, What kind of food do you like to eat?

I get blank stares. They dont even remember.

And dont get me started on nutritionists. Sometimes I think theyre all crazy, too. Theyre all about Dont eat this and Always eat that and You have to eat this, not that. Rules, rules, rules. I dont know about you, but Im a nutritionist and Im sick of rulesespecially the ones that tell me I cant have what I like to eat. Personally, I enjoy a good dessert now and then. I prefer white pasta to whole wheat pasta. Sometimes, I want steak for dinner. Why would I stick to a diet that didnt allow me to eat the foods I like, and required I eat foods I dont like? Especially when the rules arent even effective! If all that restriction worked, would we have such high rates of obesity in this country? I dont think so.