The document summarizes "The Virgin Diet" plan created by nutritionist JJ Virgin. It is a 21-day plan divided into three 7-day cycles. Cycle 1 eliminates the top 7 foods that cause food intolerance and inflammation - soy, corn, gluten, dairy, sugar, eggs, and peanuts. Cycles 2 and 3 gradually reintroduce foods and focus on maintaining healthy habits long-term. The plan promises rapid weight loss through eliminating highly reactive foods and reducing inflammation. However, it also notes the diet is very restrictive and not suitable for everyone long-term due to difficulty following and potential for rebound weight gain.

1. DR. BMN COLLEGE OF HOME SCIENCE
YEAR - 2013-14
CAREER ORIENTED PROGRAM IN PHYSICAL FITNESS AND
WEIGHT MANAGEMENT(PFEM)
PRESENTED BY Ms. AVANI SHAH
ROLL NO. 13
2013-14

2. Diploma in Physical Fitness And Weight Management
ACKNOWLEDGEMENT
I would like to express my special thanks of gratitude to
my subject in charge Mrs. Paulomi Nair as well as our
principal Mrs. Shilpa Charankar who gave me the golden
opportunity to do this wonderful project on the topic THE
VIRGIN DIET , which also helped me in doing a lot of
Research and I came to know about so many new things I am
really thankful to them. I would like to thank Mrs. Alka Pant
Course Co-Ordinater and college department for introducing
this subject (diploma in physical fitness and weight
management.)
Secondly I would also like to thank my parents and
friends who helped me a lot in finalizing this project within the
limited time frame.
AVANI SHAH
S.Y.COP P.F.W.M.
ROLL NO. 13
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3. Diploma in Physical Fitness And Weight Management
CERTIFICATE
This Is To Certify That MS. AVANI SHAH Has
Successfully Completed The Project On Weight Reducing Diet
Under The Subject diploma in physical fitness and weight
management. The Title Being
THE VIRGIN DIET In The Year 2013-14.
Mrs. PAULOMI NAIR
( Course In charge)
COLLEGE STAMP
DATE
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4. Diploma in Physical Fitness And Weight Management
CONTENT
WHAT IS WEIGHT MANAGEMENT ??
INTRODUCTION
HISTORY
FAT IS NOT YOUR FAULT
FOOD INTOLERANCE
WHY TO AVOID THESE FOODS ?????
WHAT TO EAT INSTEAD????
THREE CYCLES TO LOSE WEIGHT FOR GOOD
IS “THE VIRGIN DIET” FOR EVERYONE?????
INDICATION AND CONTRAINDICATION
SAMPLE 1 DAY VIRGIN MEAL PLAN
ADVANTAGES
DISADVANTAGES
CONCLUSION
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5. Diploma in Physical Fitness And Weight Management
WHAT IS WEIGHT MANAGEMENT ???
Weight management means keeping your body
weight at a healthy level. Regular exercise and
a healthy diet are crucial when it comes to
controlling your weight. A weight management
plan depends on your daily calorie
consumption. Calorie is a calorie, the advice
goes. Eat too many ... Gain weight. Eat fewer ...
Lose weight. But many believe weight loss is
more than a calorie equation, with so-called
new-and-improved ways to lose weight being
ever popular.
There are lots of ways to lose weight. The question is, how do you lose weight and keep it
off? Atkins advocates argue that their diet works -- as do many other diets that strictly
limit food groups or calories. But is losing weight worthwhile if you go right back to your
old eating habits and regain the weight? Most folks who use restrictive diets regain the lost
weight and then some. That's why "diets don't work."
The bottom line with weight loss is that you have to eat fewer calories than you burn -regardless of whether the calories come from carbs, protein, or fat. Still, the weight-loss
approach that works for someone else may not work for you because losing weight is very
individualized. It is up to you to find the right fit.
Regardless of the type of weight-loss program you choose, there are some fundamental
keys to success. There are numerous weight-loss plans that are effective because they are
built on these fundamentals for permanent weight management. But sometimes the reason
behind weight gain could be your immune response towards the food. So let's see a diet
which will help you to overcome your immune response to lose your weight .
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6. Diploma in Physical Fitness And Weight Management
INTRODUCTION
The Virgin Diet is written by JJ Virgin, a nutritionist and fitness
instructor who has worked with high performance athletes, CEO’s,
and A-list celebrities.She also appeared as the nutrition expert on the
Dr. Phil show for two years.In The Virgin Diet she outlines a plan to
help you lose seven pounds in seven days, simply by eliminating
seven foods from your diet.
J.J. Virgin
HISTORY
Virgin reveals that the hidden cause of weight gain is often food intolerance. When you
avoid these problem foods weight loss becomes effortless. Many people suffer from
undiagnosed food intolerances that may be sabotaging their health and weight loss efforts.
Even though you might not be aware of these negative reactions to certain foods, your body
can feel the effects. If you are susceptible, foods such as gluten or dairy can trigger
inflammation leading to a range of symptoms such as:
Headaches
Bloating
Joint Pain
Skin breakouts
Stubborn Weight Gain
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FAT IS NOT YOUR FAULT
Even healthy foods like low-fat yogurt, egg white omelets, whole grain bread or tofu can
sabotage your weight loss efforts. If you’ve been eating this way while still struggling to
lose weight, then food intolerance may be to blame. It’s not always about calories but
sometimes has more to do with what your body does with the fuel you provide.
FOOD INTOLERANCE -The Hidden Cause Of Weight Gain
The key to weight loss is avoiding and overcoming food intolerance. Food intolerance is a
series of physiological responses that your body has to certain types of food. food
intolerances stress your system and give you negative symptoms including weight gain.
Some people’s bodies simply have difficulty tolerating certain foods, such as gluten and
lactose. Usually, this is because the intolerant people are lacking a specific chemical or
enzyme that they need to digest the food. This is simply a genetic problem, and there isn’t
much you can do about it except to avoid the foods.
Another issue is food sensitivities, which affect at least 75% of us. They’re a type of
immune reaction, but they mobilize a different type of antibody than food allergies do – not
IgE, but immunoglobulin G, or IgG. The symptoms don’t appear until hours or days after
you’ve eaten, and if you continue to eat the offending foods, food sensitivities keep your
immune system fired up on a chronic basis.
7 FOODS TO AVOID FOR RAPID WEIGHT LOSS
the following 7 foods for rapid weight loss.
1.
2.
3.
4.
5.
Soy
Corn
Gluten
Dairy
Sugar and
artificial
sweeteners
6. Eggs
7. Peanuts
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8. Diploma in Physical Fitness And Weight Management
Why To Avoid These Foods ?????
Soy - Most is genetically modified (GM). Our bodies are
not designed to process GM foods. Therefore, ALL GM
foods should be avoided. In addition, soy has very high
levels of estrogen-like compounds that interfere with our
natural hormonal balance.
Corn - Most is genetically modified, like soy, and should
be avoided. It is a grain found in most processed foods that
converts to sugar in the body and contributes to chronic illness
such as Type II Diabetes.
Gluten - Found in grains, especially wheat. It makes grain
products "sticky." It interferes with digestion, especially in
Celiac patients who are highly sensitive and contributes to
"leaky gut" syndrome. It also increases inflammation in the
body due to its omega-6 content.
Dairy - Name an animal that drinks milk after it has been weaned
from its mother. Name an animal that drinks the milk of another
animal. From this perspective, dairy is very unnatural to our diet.
Commercial dairy is especially harmful because of its pharmaceutical
content and because homogenization and pasteurization destroy much
of its nutrition, including its natural enzymes.
Sugar and artificial sweeteners - The average American consumes more
sugar in one day than our early ancestors did in an entire year. Sugar
leads to increased insulin production, insulin resistance, and Type II
Diabetes. Artificial sweeteners are manmade and our bodies are not
designed to process them. They are neurotoxic and contribute to a wide
variety of health problems.
Eggs - Many people are sensitive or
allergic to eggs.
Peanuts - Many people are sensitive or
allergic to peanuts.
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What To Do ?????
Eliminate these items from your diet for 3 weeks and watch the weight melt off, perhaps one
pound per day or more. Then, add back one of these foods at a time and notice your body's
reaction. If you develop any symptom - headache, fatigue, digestive upset, congestion, mood
changes, or others - you'll know you are sensitive and should continue avoiding such food.
Even if you are not sensitive, items 1-5 should always be kept to a minimum in a healthy
diet.
What To Eat Instead????
Concentrate your diet on fresh fruits and vegetables, lean cuts of meat, and filtered water.
Instead of consuming soy from tofu and processed food, eat small amounts of organic,
fermented soy a few times a week
Replace corn oil with palm fruit oil, coconut oil, sesame oil or extra virgin olive oil
(EVOO). Replace corn meal with fresh-ground flaxseed meal.
Instead of consuming gluten, replace wheat pasta with rice pasta, quinoa pasta, or
spaghetti squash. Eat brown rice wraps or romaine lettuce wraps instead of tortillas. Use
almond or coconut flour instead of wheat or rye flour. Substitute a slice of eggplant or
mushroom for pizza crust.
Instead of dairy, use ghee (clarified butter) from grass-fed cows in place of butter.
Drink coconut or almond milk instead of cow's milk. Replace other dairy products
with coconut creamer, coconut yogurt, and raw and fermented kefir or yogurt from goat
or sheep's milk.
Replace sugar with xylitol or stevia or a mix of the two.
Eggs may be ok but only if they are organic, free range, and raised with feed void of
corn or soy.
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Three Cycles To Lose Weight For Good
The Virgin Diet is a 21-day plan consisting of three cycles of 7 days.
Cycle 1: Transform
During the first seven days you will eliminate the top seven foods most likely to cause
food intolerance and inflammation.
Your meals will consist of lean protein, healthy fats, high-fiber low glycemic
carbohydrates and non-starchy vegetables.
One or two meals a day are replaced with “Virgin Diet Shakes”, which help to heal your
digestive system.
Cycle 2: Customize
You will gradually reintroduce foods and test your body’s reaction to them. However, it
is best to continue to avoid corn, peanuts and sugar 95 percent of the time.
Each week you will choose one food – gluten, soy, eggs or dairy – to find out if your
system can tolerate it. You will eat the food for four days, then avoid it for the next three
days.
If you don’t experience any negative reactions you can include the food in your regular
eating plan. But if you develop symptoms, feel uncomfortable or don’t enjoy the food it
is best to keep it out of your diet.
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Cycle 3: Sustain/ lifetime
In the third cycle you will focus on maintaining healthy habits for a lifetime. You will
incorporate non-food rewards into your weekly and monthly routine. This keeps you
motivated and relieves stress, making it easier to maintain a healthy weight.
Is “The Virgin Diet” for everyone?????
Everyone will benefit from pulling these seven highly reactive foods for 21 days. For
those who doubt or resist this diet plan, after trying it, they will definitely lose those last
10 pounds, look and feel better, have clearer skin, and will realize pulling these foods is
one of the smartest things they’ve ever done.
Indication And Contraindication
Stop eating three hours before bed.
(NO, this does not mean going to bed later!)
Eat every 4-6 hours, which means you will be eating three balanced meals a day plus 1 snack
ONLY IF NECESSARY
Eat substantial breakfast within 1 hour of waking up.
Exercise Starts During Cycle 3- You will start to incorporate physical activity into your routine
during cycle three. If you are not currently physically active you can start with just five
minutes a day. Gradually add 5 minutes every week until you get up to one hour of exercise.
THE PLATE
This is the ideal balance that you are striving for on your plate at each meal
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SAMPLE 1 DAY VIRGIN MEAL PLAN
Breakfast
The Virgin Diet Shake:




1 to 2 scoops vegan pea-rice protein powder
1 to 2 tablespoons fiber
½ to 1 cup organic frozen berries
1 cup water or coconut milk
Morning Snack
Apples with almond butter
Lunch
Bistro salmon
Chicory Lettuce Salad
Afternoon Snack
Hummus Dip
Cucumber, red pepper and jicama spears
Dinner
Dijon-Rosemary Crusted Rack of Lamb
Smashed Sweet potatoes
Braised rainbow chard
Dessert
Coconut Ice Cream
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ADVANTAGES
1. removing the 7 highly reactive foods greatly reduces inflammation. Time magazine
called inflammation “the silent killer,” and it contributes to just about every disease
imaginable.
2. With The Virgin Diet, you’re eating the perfect foods to balance blood sugar and help
balance hormone levels. No more cravings, mood swings, or fatigue like in the past.
3. Removing the 7 highly reactive foods can improve your skin.. Your skin becomes
younger and firmer
4. On The Virgin Diet, you’re eating the most nutrient-dense foods possible to support,
vitality and a long healthy life.
DISADVANTAGES
This program, even though it only lasts 21 days, is highly restrictive and may be hard for
some people to handle.
Adding the eliminated foods back to your diet may cause rebound weight gain.
Rapid weight loss, such as seven pounds in seven days, is not likely to be long term
weight loss.
It takes more than reading a book to lose weight.
there are many who may benefit" from the plan but the diet is not for everyone.
"Yes, these foods are common allergens, but everyone has different sensitivities," she
says. "For example, some people are sensitive to certain fruits and vegetables and these
are not on this list."
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14. Diploma in Physical Fitness And Weight Management
CONCLUSION
The Virgin Diet could be a good way to see if the foods you are eating are contributing to not
only your weight, but the way your body looks and feels. For instance, if you suspect food
allergies or gluten intolerances, this program is a good way to see the difference between how
you look and feel when gluten is in your diet, and when it is not.
on the other side I feels that this diet is highly restrictive . it is very difficult to follow such a
strict diet for 7 weeks.
Ceasing to eat eggs, dairy, gluten, sugar-and-sugar substitutes, soy, corn, and peanuts
for even 3 weeks is going to be tough.
Ingredients are not easy to find locally. And little costly
I would not recommend this diet to anyone specially Indian people because the diet is
not according to Indian like a
Bibliography
the virgin diet book written by j.j virgin
Vibliography
jvirgin.com/3600/virgin-diet-budget
http://www.goodreads.com/book/show/15801411-the-virgin-diet
http://www.dietspotlight.com/the-virgin-diet-review/
http://www.chewfo.com/diets/the-virgin-diet-by-jj-virgin-2012-what-to-eat-and-foods-to-avoid-food-list/
http://www.foxnews.com/health/2013/01/16/virgin-diet-drop-7-foods-lose-7-pounds-in-1-week/
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