If support and guidance helps you stay motivated throughout your weight loss goals, the Duke Diet may be the right choice for you. Developed exclusively on the Duke campus in Durham, North Carolina in 1969, the Duke Diet is now available to the public through an inexpensive online system that has proven to be effective to many followers.
The Premise: The Duke Diet is made up of four components:
- a custom diet
- a fitness routine
- behavioral strategies
- medical expertise.
By combining these four areas and giving you access to a panel of experts in each area, this program works with you every step of the way along your path to a healthier lifestyle.
The Diet: The custom diet component details what you should be eating daily, informs you how to prepare healthy food at home, and provides advice on finding healthy food when eating out. There are 400+ recipes available online, a grocery list builder so you are sure to get the right ingredients at the store, and a calorie counter to keep you on track. Combine these with advice from a nutritional expert, and you have a great start to changing your eating habits and focusing on healthy weight loss.
Fitness experts are available for support and encouragement, and they develop a custom exercise program for you as part of the fitness training component of the program. There are numerous online videos and photos of the exercises so that you can follow along easily at home. Experts work with you to determine how many calories your daily activities burn and develop easy-to-achieve plans that incorporate anything from simple walking to more complex exercises as your skills develop.
Behavioral health experts also support the Duke Diet members, providing assistance to any behavioral concerns, such as slipping off your diet, guilt eating, or emotional overeating. By focusing on the root of your weight program, the Duke Diet’s behavioral component helps support you with both professionals and other program members.
The medical expertise area of the diet focuses on the risks of obesity and provides a checklist of tests and exams that should be done by your doctor. The Duke Diet founders believe that by improving your lifestyle and overall health, you have a better chance of actually being healthy and keeping the weight off.
What to Get Excited Over: Because the program is offered online, it comes at a low cost of just $5 per week. The program charges your credit or debit card quarterly, for a total of $65. This fee is fully refundable if you are not satisfied, less a minimum 5-week mandatory fee of $25.
There is a strong sense of community in achieving your weight loss goals, and this can be very helpful for people with behavioral concerns related to dieting.
Things to Consider: This program works with you in an effort to change your eating habits and create a healthier lifestyle through fitness and behavioral changes, not just dieting. It will probably not be effective for people who can’t devote a lot of time to exercising and preparing healthy meals.
Verdict: This diet is especially effective for people who get motivated by others and have behavioral concerns that prevent them from losing weight. The integrated approach in changing lifestyle patterns works very well to help participants keep weight off.