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The Overnight Diet: The Proven Plan for Fast, Permanent Weight Loss, by Caroline Apovian
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For the first time, two proven rapid weight-loss methods are combined to create an incredibly effective hybrid diet. Leading expert and authority on nutrition and weight management Caroline Apovian, MD, has translated more than twenty-five years of research and experience into an easy-to-use program for anyone who wants to slim down fast-and keep off the weight once and for all.
Whether you want to drop five pounds or fifty, this specifically formulated plan will produce results. You'll lose up to two pounds overnight when you jumpstart your metabolism by drinking fulfilling smoothies in the 1-Day Power Up. Then the 6-Day Fuel Up keeps your body in fat-burning mode through a meal plan that includes plenty of delicious foods, including snacks and dessert. The Quickie Rev Up workout complements your food intake, giving your body the toned look you want while the unwanted pounds melt off.
Finally, there's a proven plan that reveals the secret to fast, easy, and permanent weight loss. With THE OVERNIGHT DIET, you can:
--Lose weight overnight and up to nine pounds in the first week
--Reduce water retention and bloating
--Preserve lean muscle
--Stave off hunger pangs
--Prevent plateaus
--Feel healthier than ever before.
- Sales Rank: #400175 in eBooks
- Published on: 2013-04-09
- Released on: 2013-04-09
- Format: Kindle eBook
Review
"In the OVERNIGHT DIET, Dr. Caroline Apovian has created the ultimate blueprint for anyone trying to lose weight. Her one-of-a-kind diet delivers exactly what dieters are desperately looking for: an easy to follow plan for SIGNIFICANT rapid weight loss that lasts while also promoting better health and fighting disease, and increasing longevity. And it's the first diet book that gives dieters that extra edge in the battle of the bulge by maintaining lean muscle mass." --Louis Aronne, M.D., Director of the Comprehensive Weight Control Program at New York-Presbyterian Hospital/Weill Cornell Medical Center and New York Times bestelling author of The Skinny
"THE OVERNIGHT DIET is anything but your standard fare in diet books. It's the real thing for people who are serious about losing weight as quickly as possible in a healthy, long-lasting way." --George L. Blackburn, M.D., Ph.D., Harvard Medical School: S. Daniel Abraham Chair of Nutrition Medicine, Associate Professor of Surgery, and Associate Director of Nutrition, Division of Nutrition.
"Caroline Apovian knows how to make the science of weight loss entertaining, and has created a diet that works on the inside for results on the outside!" --Cynthia Stamper Graff, author of Lean for Life
"Dr. Caroline Apovian, an internationally-recognized expert in the medical management of weight, breaks new ground with this book. She has balanced the profound need people feel for encouraging, quick results with a medically sound approach to dieting that produces lasting weight loss and better overall health. She has done this by combining a profound scientific understanding of the metabolic implications of weight loss with exceptional empathy for people who need help losing weight and keeping it off." --Theodore K. Kyle, RPh., MBA. Chair of The Obesity Society's Advocacy Committee, and Steering Committee for the STOP Obesity Alliance
About the Author
One of the world's premier weight-loss experts, Caroline Apovian has distinguished herself as a leading researcher, treatment provider, and teacher in the field of weight loss while also working as:
- Director of the Nutrition and Weight Management Center, Boston University Medical Center
- Co-Director of the Nutrition and Metabolic Support Services, Boston University Medical Center
- Director of Clinical Research at the Obesity Research Center, Boston University Medical Center
- Professor of Medicine at Boston University School of Medicine
Her federal government positions include:
- Nutrition consultant to NASA
- Appointed member of the federal government's panel on the evaluation and treatment of overweight adults
Most helpful customer reviews
198 of 219 people found the following review helpful.
We shall see...
By Reader
UPDATE 8: A BOOK RECOMMENDATION.
Since ending the Overnight Diet (you can read about my experience below), I have continued to read and experiment with different diet approaches. For those of you who are still struggling to lose weight, I'd like to recommend this book: Fat Loss The Truth by John Fitzgerald, available here on Amazon. This is not a diet book per se, but I found it to be one of the clearest, most direct and free of BS books I have read. It makes the path to weight loss extremely clear and utterly simple. You will be kicking yourself, as I did, for wasting time and money with all the other approaches. And, as far as I can tell, author is not selling any products.
UPDATE 7: SUMMARY OF OVERNIGHT DIET
This update is a summary of my three weeks on the Overnight Diet. My original review at the start of the diet, and the progress updates can be read below. During three full weeks on the Overnight Diet, I lost a total of 2.5 lbs. My prior diet was giving me slow but steady weight loss, and I decided to try the Overnight Diet because of its promise of rapid weight loss, up to 9 lbs. per week. I'm reducing my rating for this diet from 3 to 2 stars, simply because this diet didn't even come close to meeting its promise of rapid, significant weight loss for me.
I didn't reduce the rating further because I do think the diet is generally pretty healthy. It doesn't contain any extreme aspects that would be hard to sustain, other than what I personally consider somewhat extreme protein requirements.
I've given a lot of thought to this diet, and the reasons why I may not have lost any significant weight on it. My conclusion is this: I didn't lose weight because the diet requires eating more calories than I was eating previously on a 1000-1200 calorie nutrient-dense diet. In the end, I'm forced to conclude that there isn't any magic in the high protein and the smoothies required by this diet -- it, like any diet, is mainly a question of calories in and calories out.
Every time I get hooked by some new diet twist I get excited that this might be the one! I'm sure many of you have been there. I haven't taken the time to figure out the approximate daily calories in this diet, but I've done a lot of calorie counting, and I would estimate that this diet has you eating in the neighborhood of 1500 to 2000 calories per day. If you are currently consuming significantly more than that, then you would would lose weight if you followed the diet exactly. However, if you are consuming approximately that amount, or less, as I was, you will not lose weight. In fact, you may gain weight.
I'll be resuming my previous diet, and I wish all you dieters out there loads of encouragement - and don't give up!!
ORIGINAL REVIEW WITH UPDATES:
The three stars are based on having read the book, but just starting the diet, and will have to wait and see about the results. I will update the review later, based on the results.
The PROS:
The diet seems healthy, not overly restrictive, has plenty of variety, and the recipes sound tasty. It seems like a style of eating that could be sustained over time, with self discipline. Like most diets, it does have a required exercise component.
The quantities of allowed foods are generous, and it does seem like one wouldn't get hungry on this diet.
You don't have to count calories.
The CONS:
Even though the author has tried to make the plan easy to follow, there is a fair amount of complexity to actually making a plan for the week, shopping for all the ingredients, following the recipes, and preparing them. To implement the plan fully seems like it would require spending most of the day in the kitchen, something I would find not doable. I found myself spending a lot of time trying to distill the information into a compact form that I could take to the market with me. I also spent time trying to understand the basic proportions of the different requirements so that I can make up my own dishes without having to follow the recipes, because following the recipes increases the workload and complexity quite a bit.
I'm very skeptical of the author's claim that one can lose 9 pounds per week on this diet (granted, she hedges this claim by saying "up to" 9 pounds, which means that any amount of weight loss would qualify as falling within the claim). However, the 9 pound claim is the "hook" for getting us to buy this book, so I'll be disappointed if I'm burned yet again.
Finally, another "hook" to make us buy the book is the promise of no restrictions on types of foods one can eat. Actually, there are quite a few restrictions. And although the author's website shows a photograph of a dinner plate with a generous heap of pasta, for foods like pasta or oatmeal, the actual portion sizes are 1/2 cup, hardly even worth preparing.
I do wish there was a video available for the exercise. I find it very difficult to try to do exercises from a book, while I am twisted into a pretzel and try to read the moves at the same time.
The QUESTION MARKS:
The diet is based on a very high amount of protein, every day, in every meal, for life. In my case, it is two or thee times the amount of protein I'm accustomed to eating. I don't know how healthy this is over time. There seem to be a lot of conflicting studies on this subject.
I'm also concerned about the cost of this diet, as it is based on very large daily amounts of expensive meats, poultry and fish (soy products for vegetarians). The protein in dairy or legumes cannot be counted towards the daily protein requirement in this diet. This is disappointing, as legumes, for example, have the combined qualities of good protein, low fat, high fiber, and low cost. For example, the only beef cuts permitted are Flank Steak ("London Broil"), Round Steak, and Beef Tenderloin ("Filet Mignon"). Since flank and round steak both take hours of prep time, that only leaves beef tenderloin if you just want to cook a quick steak. Since this cut costs anywhere from $16 to $20 per pound, this would have to be an occasional treat for most people. The author actually gives a recipe that calls for an entire beef tenderloin, which would probably cost at least $100 - something few would ever do in their lifetime.
So that is my summary for now. I intend to give it a try, and plan to follow the diet to the letter; otherwise my results would be inconclusive. I'm getting my shopping list together, and will update in a couple of weeks.
UPDATE 1:
Ok, it's only been one day, but thought I would let you know that after the first all-smoothie day, followed to the letter, I have lost 0.6 lbs overnight. That's a pretty far cry from the "lose 2 lbs. overnight" claimed by the author. Why am I not surprised?
UPDATE 2:
Unfortunately, only five days into the diet it's bad news. After a small amount of weight loss the first couple of days, the trend reversed and I found myself gaining weight. The reason couldn't be more obvious to me -- all those excessive pounds of meat are sitting in my digestive system like a ton of bricks. I normally have totally regular digestion, because I eat loads of high fiber vegetables anyway, but this diet has me completely constipated. Yuk, and now I have to figure out what to do about it. Today I'm taking a break and eating lightly and drinking lots of water. I don't want to give up yet, but its clear that the amounts of protein are too much for me. Tomorrow, if my digestion has improved, I plan to carry on, but reducing the author's amount of protein by 30% and see how that goes. I don't know, the author seems to think these huge quantities of protein are normal and healthy, but right from the beginning I felt heavy and bloated and had trouble contemplating yet another slab of meat at the next meal. And I like meat! Her spaghetti sauce recipe calls for a full 1/2 pound of beef per serving!! Just thinking about it makes me feel ill, but that could be due to the 3 or 4 pounds of meat stuck in my intestines right now. I should mention that I have followed the diet to the letter.
UPDATE 3:
It has been one full week since I started the Overnight Diet, and today is my second smoothie day. I had to take a couple of light eating days (lots of vegetable soup and water) in order to get over the nasty bout of constipation caused by all that protein. My plan for the coming week is to continue the diet, with one change - reducing the meat protein by 30%. That means instead of the 90 daily grams of meat protein prescribed by the author, I'm going to stick with about 60 grams, which is more than adequate protein intake. Keep in mind that the author only counts meat protein (or soy) towards the total protein intake. This completely ignores all the protein you get from dairy, legumes and grains, all of which contain quite a bit of protein. So even eating 60 grams of meat protein, I know that I'm getting quite a bit more than that from non-fat yogurt, non-fat milk, whole grain bread, legumes, etc. Keep in mind that the diet does restrict the amounts of these other foods.
Ok, now the bad news. From the morning of the first smoothie day, to the morning of the second smoothie day (one week) I have lost 1.6 pounds. I'm sure that those of you who bought the book, like me, were attracted like flies to the promise of losing "up to" 9 pounds per week. Don't think anything like that is going to happen. I'm going to stick with it for another week before making any further judgements. One problem with this diet, and most others, is their tendency to prescribe a single solution for everyone, ignoring the reality of so many different body types, different metabolisms, different dietary needs. I don't seem to be able to tolerate as much meat as is prescribed, but someone else may do just fine with it. I realize it's difficult for anyone reading my review to come to any conclusion for themselves.
UPDATE 4:
This update is just to let you know about a couple of tips for making the planning and shopping easier. For me, I spent the most time up front trying to extract and simplify the essential information from the book, which I managed to distill to a couple of short lists. I ended up with 2 stapled sheets of paper that contain everything needed to do the diet. I can take these to the market and leave them on the kitchen counter for reference. Most of the rest of the book is background, recipes, etc.
My option has been to do this diet using mostly my own familiar foods and ingredients, rather than trying to follow the recipes in the book. They do look good, and I'll probably try some, but following the recipes adds a lot of time, complexity and expense. Once you have distilled the essential information about the diet, using your own foods becomes simple. So, if you want, you can use the following information.
1. PROTEIN FOODS YOU CAN EAT. In the book you will find a list called "Protein Sources That Count Towards Your DPR For The 6-Day Fuel Up." For this diet, these are the ONLY protein sources that count towards your daily total. I reduced this list to the protein sources I would most likely eat, and made a chart listing these foods, and their protein content in 1, 3, and 6 ounces. I got the numbers from an excellent resource - NutritionData dot com. [Sorry, this review won't let me format the text, but you can copy it into Word or Excel and format it there.]
- Beef Tenderloin: 8g protein in 1oz, 24g protein in 3oz, 48g protein in 6oz
- Chicken Breast: 9g protein in 1oz, 27g protein in 3oz, 54g protein in 6oz
- Turkey Breast: 5g protein in 1oz, 15g protein in 3oz, 30g protein in 6oz
- Salmon Filet: 6g protein in 1oz, 18g protein in 3oz, 36g protein in 6oz
- Tuna, in Water: 7g protein in 1oz, 21g protein in 3oz, 42g protein in 6oz
- Pork Loin: 8g protein in 1oz, 24g protein in 3oz, 48g protein in 6oz
- Egg, 1 Whole: 6g protein in 1 egg, 18g protein in 3 eggs, 36g protein in 6 eggs
- Jarrow Protein Powder: 18g protein in 1 scoop, 36g in 2 scoops
2. NON-PROTEIN FOODS YOU CAN EAT. This is the list of optional foods and their daily restrictions:
- Unlimited non-starchy vegetables.
- Unlimited fruit.
- 1 cup starchy vegetables (corn, potatoes, yams, winter squash, legumes).
- 2-3 servings (according to label) of 100% whole grains: oats, rye, wheat, etc., in the form of bread, cereals, crackers.
- 1-2 cups of non-fat or 1% dairy: yogurt, milk, cottage cheese, etc.
- Up to 4 teaspoons of high-MUFA fats: olive oil, avocado, olive oil mayo, nuts, seeds.
- 1 glass wine.
- Sweeteners: Splenda, Stevia.
3. Copy the author's list of whole-grain serving sizes.
4. Finally, I made a little protein counting spreadsheet that I keep open in a corner of my computer desktop. It simply lists Breakfast, Lunch, Dinner, and Other. The second column has a cell for putting in the protein count for each meal, and a total at the bottom. It's just a quick way to keep track. The next morning I clear the counts and start again. You could just as easily do this on paper.
That's all there is to it: For each meal choose one food from the PROTEIN list, in amount of about 1/3 of your daily protein requirement. Augment with any foods you want from the NON-PROTEIN list, making sure to stay within the daily limits. This is not how the author describes her program; it is my interpretation of how to do the diet simply, using your own familiar foods, rather than following the author's recipes. I believe it represents an accurate distillation of the author's program. Plus the exercise. And the smoothie days. You'll still want to read the book to understand the author's rationale for her program, and to learn how much protein you need to consume daily.
UPDATE 5:
This update is to offer my impressions of the Physicians Protein Smoothies that the author sells as an alternative to the homemade smoothie recipes in the book. I ordered a few to try out, and did so on my third smoothie day, day before yesterday. So, these ready-made smoothies pose a new puzzle: they are half the size (or less) and half the calories (or less) than the home-made smoothies in the book. The Physicians Protein Smoothies are only 160 calories, including the flavor packet. In drinking three of these in one day, you will consume a total of 480 calories that day. So, consuming next to nothing, I wasn't too surprised that the next morning I found I had lost 1.2 lbs. The trouble for me is, that after resuming the normal diet the following day, I gained that pound right back.
The ready-made smoothies, being much smaller in quantity, by early evening (the witching hour for the night time munchies) I was very hungry and it was a struggle to not cave in and have something to eat. As for the flavors, they are pleasant and very mild - kind of nondescript. You could probably punch them up a bit by adding some cinnamon or other flavorings. The smoothies have a sort of pudding-like texture that I found a little odd. I tried adding ice to the blender to reduce this. Adding ice also bulks up the apparent quantity, so you feel like you're having a little more than you really are.
I just don't understand the discrepancy between the ready made and homemade smoothies in terms of quantity and calories. The author seems to equate them.
So far, after two weeks on the diet, I've lost about 2 lbs., so about a pound a week.
UPDATE 6:
Yesterday was my 4th smoothie day, and the completion of three full weeks on the diet. I lost about 1/2 lb. this past week, bringing the total weight lost in three weeks to about 2.5 lbs. At this point I feel that I've given the diet a fair trial, and will probably not continue, as my prior diet was giving me better results. See my UPDATE 7 at the top of this review for an overall summary.
34 of 39 people found the following review helpful.
Make up your own menus!
By a reader
To all the people who have complained that the menus given in the book are too complicated and involve too much shopping, preparation, and cooking; I say make up your own menus. The 28 day menu is simply a guide. Every day you will have around 14 ounces of protein...give or take a few, 2-3 breads, 2 lowfat milks, 4 teaspoons of fat, unlimited fruit, and lots of vegetables. Also, up to 1 cup of starchy vegetables a day...as in butternut squash, peas, corn, mashed potato. This is so do-able! Construct your meals with the foods that you like, and are used to eating. Have two boiled eggs, a slice of toast with Smart Balance margarine, and a piece of fruit for breakfast, for example. Then a sandwich with 4 oz. of turkey, lettuce and tomato, a teaspoon of mayo, a glass of lowfat milk, a piece a fruit. And so on. I have just started, and on day one I began with the banana latte smoothie. I was hungry again in a very short time, so I knew that the One Day Power Up concept would not work for me. I am trying the diet without the smoothies, using real food.... no outlandish recipes, no black beans, miso, farro, ahi, swiss chard, or tofu.
24 of 27 people found the following review helpful.
Thrilled in San Diego
By Judi Ann Cantrell
I had been on an extreme exercise/diet regimen for six weeks and gained 2 pounds. I started The Overnight Diet a week ago and I've lost 6 pounds! I am never hungry! Some helpful hints: for those complaining of constipation, eat more fruits and vegetables and increase water intake. For those feeling it is difficult because of the complex and expensive recipes, just plan your food intake based on a typical meal. I made myself a little chart that has the serving requirements. If I eat a slice of bread, some protein, fat,dairy, I check it off. then I have a visual of what I can eat. This is totally easy and effective. Dont make it harder than it is. I couldn't be happier. I love stepping on the scale everyday and watching the pounds disappear. It's hard to believe, based on the quantity of food I'm eating.
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