- The 7 Rules diet, by Canadian biochemist Dr. John Berardi, is a healthy way of eating that manages blood sugar without being unduly restrictive on overall carbohydrate intake. Adherence to the 7 Rules is a commonality that all of Dr. Berardi's clients share, whether they are professional athletes or stay at home mothers. Thus, it is an ideal weight loss solution for almost all individuals.
- The theory behind the 7 Rules involves limiting dieters to consumption of "paleo" carbs, or carbs to which a caveman would have had access. Additionally, the dieter adheres to a more "stripped down" style of eating, modeling his nutritional paradigm after individuals who lived in simpler times, before weight loss was such a dramatic issue. By returning to a more natural style of eating, blood sugar is kept stable and fat is lost in droves.
- Consume small meals every two to three hours--constant intake keeps blood sugar stable.
Consume lean protein with each meal--meat, chicken, fish or eggs.
Consume fruit and vegetables with each meal.
Consume carbs from only fruit and veggies--as carbs from these sources have little effect on insulin levels.
Consume at least 25 percent of your calories from fats--animal fat, natural fat (e.g. avocados) and oils (fish, flax and olive).
Drink only zero-calorie beverages--Berardi recommends limiting this to only water and green tea.
Eat only solid meals--no liquid nutrition. - Berardi asks his clients to adhere to the 7 Rules at least 90 percent of the time. Thus, if you are eating five meals a day (35 per week), the client may "cheat" on her diet for three meals. A cheat is eating an item that does not comply with the 7 Rules, or skipping a planned meal. Depending on the severity of your blood sugar problem, however, greater than 90 percent compliance may be required for optimal results.
- Going "cold turkey" on the 7 Rules diet is not for everyone. If you are the kind of person who regularly abandons diets that are diametrically opposed to your ordinary way of eating, consider adopting the 7 Rules one at a time to lessen the probability of failure. Add in an additional rule every week until you are practicing the diet in full. With diligence and motivation, you can conquer your blood sugar issues for good.