It is similar to the Atkins diet, but perhaps less extreme, as Schwarzbein recommends some carbohydrates in the diet, but limited. You don't have to count calories, you just eat a balance of non-starchy vegetables, high-quality fats, and protein, with a few carbs (like whole-grains). You don't eat much refined or processed foods, but don't really desire them as you are satisfied eating the higher-quality vegetables, proteins and fats.
A good description is at http://www.schwarzbeinprinciple.com and then click on the "The Schwarzbein principle" link. Diane and I bought the book (by the same name), and we both thought it was pretty good. I've been following it pretty well, since June of 2002.
My doctor recommended this book and food-selection system. He's lost some weight himself, and has had many patients successfully lose on it. (He noticed I was a little heavy (which I was), and they had measured my blood pressure as a bit high too, but it really isn't (it seems to go up in doctors' offices), it's fine at drug store measuring stations; but it was good for me to try this diet.)
It's not really a "diet" in the sense of trying to eat less, as you only limit carbs, and you're not really hungry. I lost about 10 pounds, and went down from maybe 23-25% body fat, to about 18-19 (under 20 is considered good, for my age and gender). I'd like to lose a little more, but seem to have quickly lost the 10 pounds (over a couple months) and then stablized at this level. Schwarzbein claims that people get to their personal ideal weight on this, and maybe she's right; altho I think my ideal would be 5 or 10 pounds less. [Update from February, 2006 (a year or two later); I've recently lost another 5 pounds or so, my bodyfat is about 17-18%, and blood chemistry is excellent (see chart below); I still think the program is excellent.]
I've tried to lose weight before, and never lost this much. I wasn't trying real hard, as I didn't need to lose that much, but it is interesting that without too much effort I've been able to lose this much on this program. What I use to do is the opposite of what Schwarzbein recommends, as I'd cut back on meats and fats, and end up eating more carbs. That really doesn't seem to work.
The Suzanne Summers diet is based on Schwarzbein's, but Summers' is a little different and I think Schwarzbein's is probably better since she's a practicing doctor.
I try to follow it most of the time, but occasionally "cheat" a little. For example, I like to have a beer once in a while (like every few days), and still do. Altho a beer, surprizingly, doesn't have all the many carbs but the alcohol is much like sugar.
Things that are out include french fries, cakes, pie, candy, ice cream, and such. But Schwarzbein claims you don't really crave them, and that's been true for me. I don't really feel like having any pie and such, and very seldom do. Schwarzbein says that this is because your body hormones are in better balance, and that seems reasonable. When I get hungry I can get some nuts and fresh vegetables, or peanut butter on celery, cheese and carrots, or whole cream with other food, etc.
So my food selection is similar to what I ate before in many ways, and different in other ways. I'm still eating lots of fresh vegetables. And when I do eat carbs, it's ususally whole grains. But now I limit even fruits, and now eggs, cream, butter and meat are on the good list. But this is science, and when there's new evidence, I'll go with it.
She also claims that ones mood will be more stable, as the blood sugar, insulin, etc, stay within a more balanced range, and that seems to be true for me too. And you're somewhat less tired too, and that has been true for me too (I use to get very tired in the afternoons, but not as much now).
I've exercised quite a bit for most of my life, and Schwarzbein believes that's key too. I wasn't athletic in high school or college, but in my early twenties (I'm 50 now) I started to jog some, like 2 or 3 times a week for a half hour (3 miles or so). The last 15 years or so, I also mountain-bike quite a bit, and swim, roller-blade, and lift weights some. Typically, each week, I run about 7 miles one time, and do another 3-4 mile run, bike ~44 miles (to/from work twice), and lift some weights once or twice. My typical blood pressure reading at a drug store is 116 over 74 (excellent), with a pulse rate of 57. My resting heart rate is under 50 (I've measured 46-47) which is excellent; anything under 60 is considered athletic (unless there's some problem).
She also claims the cholesterol levels improve, and for me it's been a mixed bag. They were excellent before, and now are excellent in some ways but only fair in others. But the total/HDL ratio has stayed the same at the excellent level of 3.1, so I think it is fine.
This article at American heart.org says that:
| Before | After | |
|---|---|---|
| Total Cholesterol | 156 (E) | 195 (G) |
| HDL | 50 (E) | 62 (E) |
| LDL | 95 (E) | 120 (Fair) |
| Chol/HDL ratio | 3.1 (E) | 3.1 (E) |
| Triglycerides | 56 (E) | 65 (E) |
So my total has gone up, as has my LDL (bad) and my HDL (good). It may be that these levels are better actually, altho it's probably mixed. For most American's, these levels would be a significant improvement. So maybe what Schwarbein says is correct, that the diet does help most people's cholesterol. In my case, the levels are maybe not quite as good as before, but they are good and possibly better than before since the higher HDL. I don't think there is a clear scientific consensus on this.
It is interesting that my ratio of total to HDL stayed the same, at 3.1. Some studies indicate that this ratio is more important than total levels, so this is very good. Because of this, and since the diet does help me loose fat, I think the diet is a positive change.
It is interesting that my Triglycerides level, altho slightly up, is still very low. Triglycerides are the chemical form in which most fat exists in food as well as in the body. They are derived from fats and charbohydrates that we eat. Under 150 is normal, and higher is bad, so very low levels are probably good. This is also something that Schwarzbein says will happen. It's the avoiding of sugar, other carbohydrates, and the bad fats, exercising, etc. The American Heart Association recommendations for reducing triglycerides largely match Schwarzbein's except that Schwarzbein doesn't worry about cholesterol consumption and she uses just carbohydrate-limits to reduce total calorie intake.
My cholesterol levels over time follow. With the most recent one, in 2005, I'm pleased that it's staying very good, with a good total and an excellent ratio. I was concerned that my cholesterol profiles might degrade over time since I eat some heavy cream, cheese, meat, etc; but they do not seem to be:
I work at my cardiovascular health for a few reasons. First, I enjoy it. I've found that running (and biking) is fun and makes me feel better afterwards and overall, altho it can hurt a bit while doing it. It is kind of addicting, but in a good way since it feels like a healthy thing to do and there is lots of evidence that it really is. I miss it when I can't do it. I also enjoy being outside and moving for a while, while running, biking, or walking. Swimming, of course, is fun too.
Another reason is that I have some high-risk factors for cardiovascular disease (even beyond that is it the number one killer in the U.S.). My father had a stroke at age 66 I think it was (soon after he retired), and died at age 70 after suffering more strokes and declining health. I also have, like he did, male pattern baldness which apparently is correlated with some blood chemistry that is more prone to cardiovascular disease. So it is worth my while to do what I can to reduce the chances that I will become afflicted with stroke and/or heart disease. It's the reasonable thing to do. So that means eating right (Schwarbein, now), keeping my bodyfat low, and exercising. And it seems to be working.