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The Reverse Pyramid Diet

Jun 13, 2011 | By Ashley Jacob
The Reverse Pyramid Diet
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The first Food Pyramid was released in 1980 by the USDA. Grain products constitute the base, followed by fruits and vegetables, dairy products, meat, poultry and other protein-rich foods. The pyramid is topped with fats and sweets. According to the guidelines accompanying the food pyramid, you should eat more of the foods found at the bottom and less of the foods found at the top. For over three decades, the food pyramid has constituted the basis of the dietary recommendations for Americans, but it hasn't prevented the rates of obesity, type 2 diabetes and cardiovascular diseases from increasing.

Protein-Rich Foods

To reverse the pyramid, do not base your meals on high-carb foods such as grains, starchy vegetables and fruits. Instead, focus on protein, nonstarchy vegetables and fats. Protein is very important to help you feel full, and feeling full will prevent you from being tempted to overeat, according to the May 2008 issue of "The American Journal of Clinical Nutrition." Having protein at each meal will help you prevent both hunger and cravings. Include a serving of protein from either fish, seafood, poultry, meat, eggs or cheese at each meal.

Fats and Oils

Fats and oils have been vilified for many years and the dietary guidelines have kept recommending less and less fat every year. However, to follow the Reverse Pyramid Diet, you will need to include more fats in your diet. These fats help you feel satisfied with your diet and will become your primary source of fuel as you restrict your carb intake by limiting grains, starchy vegetables, fruits and sugar. Don't worry about getting the right types of fat, as a comprehensive and rigorous meta-analysis published in January 2010 in "The American Journal of Clinical Nutrition" demonstrated that saturated fats are not involved in heart disease. Avoid trans fat from shortening and hydrogenated oils. Include fats from butter, cream, olive oil, coconut oil, mayonnaise, salad dressings, avocado, nuts and their butters at each of your meals.

Nonstachy Vegetables

Starchy vegetables, such as corn, potatoes and peas, should be limited because of their high carb content. Instead, focus on nonstarchy vegetables such as broccoli, cauliflower, onions, tomatoes, asparagus, leafy greens and mushrooms. Not only are these vegetables very low in calories and carbohydrates, but they are rich in all the important nutrients your body needs to function properly. Aim for 1 to 2 cups at each of your meals.

Carb-Rich Foods

On the Reverse Pyramid Diet, high-carb foods, such as grains, starchy vegetables, milk, yogurt, fruits and sugar, are at the top. Limit your consumption of these foods to keep your carbohydrate intake between 50 g and 150 g a day, depending on your physical activity level and weight loss goals. Count your carbs to ensure that you stick to your personal carb target.

Meal Ideas

A Reverse Pyramid Diet meals could include an asparagus and red bell pepper omelet cooked in coconut oil and served with crumbled goat cheese for breakfast, accompanied by a small piece of fruit and plain yogurt, according to your carb target. For lunch, a big salad of leafy greens accompanied by a chicken breast or salmon, slices of avocado, a few almonds and a handful of raspberries make a complete meal. Drizzle with a homemade vinaigrette made with olive oil and raspberry vinegar. For dinner, you could have pork, beef or fish served with a cream-based mushroom sauce and a big pile of broccoli topped with a few pats of butter.

Considerations

When considering making any dietary changes, first consult your doctor to ensure that it is safe for you. If you have a medical condition or take medications, adjustments to your treatment plan may be required.

References

Article reviewed by Mike Myers Last updated on: Jun 13, 2011

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