Does Hilton Head Diet Help You Lose Weight

The Hilton Head Diet is a program that can help to improve the metabolism of an individual, thus burn more calories efficiently.

Definition and Origins of Hilton Head Diet

Peter M. Miller is the man behind the Hilton Head metabolism diet. He believes that improving the metabolism is the key to losing weight. This can be possible by eating at least 5 small meals per day and at the same time performing the exercise.

The creator of Hilton Head metabolism diet is Peter M. Miller, Ph.D. He graduated bachelor’s degree in psychology from the University of Maryland in 1964.

He continued his education with a master’s degree and doctoral degree at the University of South Carolina.

Presently, Miller is one of the professors in the College of Graduate Studies and the Department of Psychiatry and Behavioral Sciences at the Medical University of South Carolina (1).

In 1979, he founded an institution for lifestyle modification and weight loss retreat and spa. The institution is called the Hilton Head Institute located on Hilton Head Island, South Carolina. People who want to learn new wellness and health skills as well as lose weight are accepted in this institution.

His experiences gained in the institute have geared him to create a diet plan known as the Hilton Head metabolism diet. It was published as a book in 1983 and in 1996, an updated version was published and now known as The New Hilton Head Metabolism Diet.

How Does Hilton Head Diet Help in Weight Loss?

The main concept of Hilton Head diet plan is to alter the body chemistry of an individual to boost the metabolic rate. Metabolic activity plays a significant role in all the processes that support life including digestion, temperature regulation, production of new cells and proteins as well as other substances, and breaking down of products usable by the body.

If the metabolic rate of an individual is high, it’s easier to lose weight. Thus, the Hilton Head Metabolism diet plan is designed to elevate the metabolic rates and eventually increase the calorie usage by burning fat and eventually losing weight.

What is the Diet Plan of Hilton Head Diet?

This diet plan is divided into two stages such as six weeks of weight reduction and two weeks of weight maintenance. After completing the two initial stages, the dieter is required to repeat both stages until they have achieved the weight they desired. Dieters can start to lose at least 10% of their body weight and gradually increase as they progress with the diet plan.

This diet program involves heavy diet restrictions and a balanced meal plan. During the weight reduction stage, the dieter is required to consume about 1000 calories each day. But, they can increase the caloric intake by 200 to 250 more calories than the intake during the week. In the weight maintenance stage, the dieter can consume calories according to his or her personal needs.

Just like any other diet plan, the Hilton Head metabolism diet program recommends taking a walk for at least 20 minutes a day. Strength training exercises should be performed three times a week. Taking calcium supplements and multivitamins are also recommended while taking this diet.

Hilton Head Diet Menus Week 1 Low Cal Phase

Low cal breakfast for every day of this week:

Cereal: (3/4 cup) – Choose cereals that are low in sugar content, such as Special K, 40% Bran, Shredded Wheat, Wheaties, Raisin Bran, oatmeal, or Puffed wheat.
Milk: (1/2 cup) Low-fat (2%) or skim milk only.
Fruit (1/2 piece) – Choice of orange, banana, pear, apple, grapefruit, or peach.
Coffee or tea – Sugar substitute and/or a dash of low-fat or skim milk may be added if desired.

Monday:

LUNCH: Fruit Plate

½ cup Strawberries
¼ cup Honeydew melon – Substitute fruit in season….
¼ cup Cantaloupe
¼ cup low-fat cottage cheese
Lettuce (a few leaves under the fruit)

DINNER:

5 oz Baked Chicken Breasts
1 Med. Baked Potato with no butter
½ cup Vegetable: choice of green beans, broccoli, asparagus
½ cup Strawberries
1 Tbl Vanilla yogurt over fruit

EVENING SNACK: Metabo-meal

Cinnamon toast = 2 slices of thin-sliced wheat bread sprinkled lightly with cinnamon or a mixture of cinnamon and artificial sweetener and toasted under the broiler.

Tuesday:

LUNCH:

1 whole egg, any style, If fried, use vegetable cooking spray
1 slice of whole-wheat bread toasted
½ Grapefruit

DINNER:

6 oz Baked or broiled fish – any type no butter
½ cup brown or white rice
½ Cup choice of two – broccoli, carrots, green beans, cauliflower, asparagus, spinach
½ cup Orange slices with a dash of vanilla yogurt if desired

EVENING SNACK: Metabo-Meal

Small tossed salad with 2 tlb diet dressing
½ Apple

Wednesday:

LUNCH:

3 oz Tuna fish water-packed
¼ Small head lettuce
½ Tomato
10 slices Cucumber
2 Tb Diet salad dressing

DINNER:

6 oz Broiled, lean hamburger
½ cup cooked Egg Noodles
½ Cup Vegetable: choice of green beans, broccoli, asparagus

EVENING SNACK: Metabo-Meal

½ Cup Cereal – choice of Shredded wheat or 40% Bran
½ Cup low-fat or skim Milk
½ Banana

Thursday:

LUNCH:

Large Bowl Tossed salad – lettuce, tomato, cucumber, radish mix; 2 tb diet dressing
Roll (1 small hard or Kaiser roll) 1 tb diet butter

DINNER:

5 oz Baked Chicken
½ cup or 2 to 3 small New potatoes
½ Cup: Vegetable: Choice of spinach, green beans, broccoli
Fruit: Choice of 1/8 Cup cantaloupe or ½ cup strawberries/blueberries

EVENING SNACK: Metabo-Meal:

¼ cup low-fat cottage cheese
½ Apple

Friday:

LUNCH:

The whole tomato stuffed with 2/3 chicken salad – see Hilton Head recipe

DINNER:

6 to 8 oz Broiled fish or shrimp of any type
1 medium ear Corn on the cob
Small tossed salad – with 2 Tb diet dressing
1 whole Peach sliced and topped with 1 oz plain or vanilla yogurt

EVENING SNACK: Metabo-Meal

Raw vegetable plate (mixture of 6 each of raw carrot sticks, celery, radishes, and cauliflower with diet dip, if desired. See recipe for dip.

Saturday:

LUNCH: Fruit Salad

¼ Cup Cottage Cheese – low fat
Lettuce ¼ Head
½ Cup Orange
½ Cup Apple
¾ Cup Grapes

DINNER:

4 to 5 oz Broiled stake – any type – all visible fat removed
1 med Baked potato with 2 tbl diet margarine
½ Cup Vegetable: choice of Zucchini, Broccoli, Asparagus

Evening Snack: Metabo-Meal

1 whole Banana, lightly sprinkle with cinnamon-artificial sweetener mixture and toasted under the broiler.

Sunday:

Lunch: Omelet

Egg whites (whites of 3 eggs)
¼ Cup Cottage Cheese low-fat
1/8 of a Small Onion
¼ Cup Green Pepper – Chopped
¼ Cup Mushrooms – Chopped

Note Fry egg whites lightly in a frying or omelet pan, using vegetable cooking spray. As egg whites set, add cottage cheese and all other ingredients and fold over the omelet to cover the filling.

DINNER: Spaghetti

½ Cup cooked noodles
4 oz Meatless Sauce (commercially prepared sauce, or use recipe in Chapter 20)
Parmesan cheese (sprinkled lightly over spaghetti)
Tosses salad (small bowl of lettuce, tomato, cucumber, radish mix, with 2 Tbl diet dressing).
1 Small Roll or bread (hard Kaiser roll or 2 medium slices of Italian or French bread with no butter or garlic)

Evening Snack: Metabo-Meal Fruit Plate

½ Apple
½ Banana
1 Tlb Raisins

Note: Slice and mix fruit together.

What are the Benefits of Hilton Head Diet?

The main benefit of Hilton Head diet is to help people to lose weight and at the same time stay active and fit. It’s essential to maintain an ideal weight to avoid obesity and reduce the risks of developing hypertension, type 2 diabetes, and cardiovascular diseases.

When following this diet, it should be at a moderate pace to prevent compromising your health and to ensure that you won’t gain back weight after the diet. There are different recipes in which dieters can select food items of their choice.

The customized diet plan is easier to follow and stick to than other diet plans. The good thing about this diet plan is that the dieter can enjoy the food he or she wants to eat without worrying about the calorie intake. It does not restrict the dieters to stick to a single recipe, but rather allows them to switch to other food items after another.

However, if you take extra calories during weekends make sure to do extra work to compensate for the calorie intake. The weekend treat motivates the dieter to be diligent in following the Hilton Head metabolism diet.

Precautions

Although the Hilton Head diet plan allows the dieter to choose the food items that he or she wants, it is also restrictive. In fact, getting enough essential nutrients can be challenging. Likewise, taking calcium supplements and multivitamins may be more harmful than beneficial. That’s why it’s important to consult first your doctor before taking supplements.

Keep in mind that the nutrients and calorie requirements differ from one person to another depending on age, sex, weight, health profile, and daily physical activities.

Pregnant or breastfeeding women should consult medical advice prior to starting this diet plan. This is to ensure that the diet won’t compromise the health of the baby and the mother.

Risks

The creator of the Hilton Head Metabolism diet plan claims that it is safe and effective. But, as mentioned above what works for you may not work for others.

This diet plan seems to be restrictive in such a way that not all dieters can follow it easily. If it is your first time trying this diet plan, make sure to consult first your healthcare provider to ensure your safety.

Consider all the precautions discussed above to avoid the potential risks involved in this diet plan.

Research and General Acceptance

The effect of metabolism in regulating weight varies from one person to another. If the metabolic rate of an individual is higher, most likely that person has the capability of burning more fat. That’s why even if that person takes in more calories, the possibility of gaining weight is lesser as compared to those who have a lower metabolic rates.

Nevertheless, the relationship between obesity and metabolism is not yet clear. Different studies show varying results that are not the same. It may be because of the underlying cause that affects obesity.

A food pyramid guide was recommended by the United States Department of Agriculture. It was specified in the food guide the suggested servings of each food group to maintain good health.

In choosing a diet plan, it’s important to pick the one that follows the guidelines indicated in the food pyramid guide and provides a lesser amount of calories. The ideal calorie intake of an individual depends on age, sex, weight, and the level of physical activity.

Conclusion

The Hilton Head Metabolism diet plan requires a dieter to limit calorie intake. This enables the body to use the fat reserves as energy. The calorie restrictions can be difficult to follow, but if you’re determined to lose weight, it’s worth the try.