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  • Here’s How To Incorporate The Cooking Light Diet With Other Diet Plans (And Get Results)

    Posted January 3rd, 2019 by

    How the Cooking Light Diet can be incorporated with other diet plans. Credit: AfricaImages

    When choosing a weight loss or healthy eating plan, finding one that works for your lifestyle is key. The Cooking Light Diet has become just that for many, but it’s also become a great tool to support other diet plans.

    Thanks to its unique offering of customized meal plans and recipes, the Cooking Light Diet enables you to be even more  successful in conjunction with most other weight loss plans.

    Whether you’re following WW, Whole30, the Atkins Diet, intermittent fasting, or an app like Noom, here’s how to customize setting in the Cooking Light Diet to make it work for you with just a few small tweaks when setting your profile up!

    WEIGHT WATCHERS

    HOW IT WORKS
    The WW program is based on making long-term changes and learning how to balance an “all foods fit” approach. Each member gets an individualized daily amount of SmartPoints to use on food. SmartPoints can be calculated using nutrient values for any food. You’re encouraged to make healthier choices using these points, and healthier food items—with more protein and fiber and less saturated fat or added sugars—have a lower SmartPoints value. You also get a set amount of weekly points to use at your discretion for additional food and less healthy items.

    WHAT TO EAT (AND WHAT TO AVOID) 
    What’s Allowed:
    – No foods are off-limits
    – Special emphasis is placed on getting higher fiber, more filling foods, vegetables and fruits, healthy fats, and adequate hydration
    – Members are encouraged to focus on eating nutrient-dense, lower-point foods to stay full and satisfied throughout the day

    INCORPORATING WITH THE COOKING LIGHT DIET
    Use your WW daily points goal to approximate daily calories and enter this when setting up your CLDiet profile. Check any special diet needs or food restrictions that you want menus to be planned around.
    What You’ll Get: 
    – Weekly menus and recipes geared that easily fit within your SmartPoints daily goal
    – Access to hundreds of Cooking Light recipes designed for your SmartPoints needs

    Whole30

    HOW IT WORKS
    The Whole30 concept is based on the premise that today’s highly processed diet has triggered inflammation, hormone imbalances, and subtle food intolerances that may be having a cascading effect on health, as well as appetite and food choices. So for 30 days, you focus on eating only whole, unprocessed—or very minimally-processed—foods to allow the body to “reset.” The idea is that these 30 days allow the body to calm down and heal. It also allows youth break less healthy habits, to see what foods you really miss, and to identify potential side effects that certain foods may have on your body once adding them back.

    WHAT TO EAT (AND WHAT TO AVOID)
    What’s Allowed: 
    – Lots of vegetables
    – Moderate amounts of protein from meat, poultry, seafood, and eggs
    – Some fruits
    – Healthy fats from foods like nuts, seeds, oils, avocados and olives, including nut milks and nut butters
    What’s Not Allowed:
    – Added sugars and artificial sweeteners
    – Grains (refined and whole)
    – Legumes, peas, and soy products
    – Dairy foods
    – Alcohol

    INCORPORATING WITH THE COOKING LIGHT DIET
    Select the SmartCarb customization within the CLDiet. Check the dairy-free and gluten-free diet restrictions, as well as any other preferences that you want menus to be planned around.
    What You’ll Get: 
    – Weekly menus and recipes for Whole30, paleo or other “clean” eating plan or that can fit with a small tweak
    – Access to hundreds of Cooking Light recipes using whole foods and minimally-processed ingredients

    Low Carb

    HOW IT WORKS
    The goal of low-carb diets is to limit the amount of daily carbs eaten with the premise being that greatly reducing carbohydrate intake allows the body to burn fat, including fat stores on the body. The Atkins diet is one of the most well-known low-carb diets, and it is broken down into several phases depending on weight-loss goal. Phase 1 starts with you consuming only 20 to 40g of net carbs (net carbs = carb grams minus fiber grams). As weight is lost, you transition to other phases where you’re allowed slightly more daily net carbs ranging from 50 to 100g net carbs.

    WHAT TO EAT (AND WHAT TO AVOID)
    What’s Allowed:
    – Non-starchy or low-carb vegetables
    – Meat, poultry, fish, shellfish, eggs, and other animal proteins
    – Healthy oils and fats
    – Nuts and seeds, as well as unsweetened nut butters and nut milks
    – Most cheeses
    What’s Not Allowed:
    – Starchy vegetables and grains
    – Fruits
    – Milk, yogurt, and soft cheeses
    *As one transitions to higher net carb amounts

    INCORPORATING WITH THE COOKING LIGHT DIET
    Select the SmartCarb customization within the CLDiet. Check any other special diet needs or food restrictions you want menus planned around.
    What You’ll Get:
    – Weekly lower-carb menus and recipes
    – Access to hundreds of lower-carb CL recipes that use little to no added sugars in ingredients and place emphasis on low-carb vegetables, lean proteins, and healthy fats

    INTERMITTENT FASTING

    HOW IT WORKS
    The premise behind intermittent fasting is that short periods with no calories (or days with very low calories) cause the body to tap into fat stores and burn a greater percentage of fat mass or energy. Overall calories and nutrient intakes aren’t significantly reduced because the focus is primarily on the timing of food. There are several approaches to intermittent fasting with two of the most popular being 5:2 and 16:8. A 5:2 approach refers to eating at a normal calorie level for 5 days, but consuming as little as 500 calories two days out of the week. A 16:8 approach refers to eating only during an 8-hour time window each day. During the remaining 16 hours, no calories are typically consumed.

    WHAT TO EAT (AND WHAT TO AVOID)
    What’s Allowed:
    – No foods are off-limits
    – Emphasis greatly placed on limiting food consumed two days a week (5:2) or on limiting food consumption to a specific time frame (16:8)
    – Most fasting plans encourage choosing nutrient-dense foods during those two days, or during one’s 8-hour window to ensure nutrient needs are met

    INCORPORATING WITH THE COOKING LIGHT DIET
    When setting up your CLDiet profile, choose any special diet needs or food restrictions that you want menus to be planned around.
    What You’ll Get:
    – Weekly menus and recipes to help ensure you’re eating a balanced diet while incorporating your fasting protocol
    – Access to hundreds of Cooking Light recipes to help with meal planning for you and your family

    Noom

    HOW IT WORKS
    Noom is a weight-loss app designed to be your personal weight-loss coach. It’s described as a program “to help you live a healthier life by helping you create better habits.” The weight loss app uses a whole lifestyle approach, meaning the focus isn’t just on food. Though food choices are key, the app focuses more on the psychological aspects behind those choices and slowly changing old habits.

    WHAT TO EAT (AND WHAT TO AVOID)
    What’s Allowed:
    – No foods are off-limits
    – Similar to how WW gives each food a SmartPoints value, Noom color-codes foods as green, yellow, or red to help guide daily food choices
    *Users are advised that it’s okay to eat from all three colors, but emphasis is placed on choosing primarily foods color-coded green (and some yellow)

    INCORPORATING WITH THE COOKING LIGHT DIET
    When setting up your CLDiet profile, check any special diet needs or food restrictions that you want menus planned around
    What You’ll Get:
    – Weekly menus and recipes that are balanced and incorporate primarily green and yellow color-coded foods
    – Access to hundreds of CL recipes, to help with meal planning for you and your family  

    In addition, the Cooking Light Diet gives you:

    • The ability to customize menus, swap out recipes, plan a night of leftovers and create a grocery list
    • Support from an online community, CL’s Registered Dietitians, and customer service

    Now you really can combine Cooking Light and the foods you love with any eating plan!

    *This article written by Carolyn Williams, our award-winning registered dietitian and lead nutritionist