I get a number of inquiries, both through the search engines and in person, regarding Dr. Lustig, and what diet he recommends. The following is not the “Lustig Diet” per se, but it is what he and the University of California, San Francisco Center (UCSF) for Obesity Assessment, Study & Treatment (COAST) recommends.
From Sugar: The Bitter Truth:
We write this on the back of a matchbook. It’s just as simple as you can make it. We have four things we teach the kids to do, and the parents.
1. Get rid of every sugared liquid in the house. Bar none. Only water and milk. There is no such thing as a good sugar beverage. Period.
2. Eat your carbohydrate with fiber. Why? Because fiber is good. Fiber is supposed to be an essential nutrient and we can talk later if you want, after the cameras turn off, as to why fiber is not an essential nutrient – because the government doesn’t want it to be. Because then they couldn’t sell food abroad.
3. Wait 20 minutes for second portions, to get that satiety signal.
4. Finally, buy your screen time minute for minute with physical activity. That’s the hardest one to do. If you play for ½ hour, you can watch TV for ½ hour. You want to watch TV for an hour? Play for an hour. That one’s a hard one.
We follow our patients every three months. Here’s my question: does it work? What do you think? Yeah, it works.
1. Eliminate sugar-sweetened beverages.
2. Eat carbohydrates with natural sources of fiber
3. Wait 20 minutes for second portions
4. Buy screen time with physical activity, minute for minute.