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Flavor Point Diet is a rare confluence of science and feasibility. It is different from other diets in that it does not do away with food groups or lower your calorie allowance too much. You would love it if you want to make the change to healthy eating while putting to the test research into “weight loss flavor themes.”

This diet works around studies on “sensory specific satiety.” Researchers notice that if your meal has more than one kind of flavor (e.g. salty, sweet, savory), your appetite becomes easily stimulated, leading to over-consumption. The key then is to narrow down the number of flavor categories in your meals, so that the appetite-manipulating part of the brain finds it easy to cross the “flavor point.” This is the threshold at which you feel full and cease eating.

Flavor Point is an eating regimen touted as the first to utilize the science of flavors and their relationship with appetite. Attendant on this rationale, the diet recommends many sumptuous dishes, all while making good on its promise to control your appetite and cause weight loss.

The Flavor Point Diet: The Delicious, Breakthrough Plan to Turn Off Your Hunger and Lose the Weight for Good, the book, is written by Dr. David Katz of Yale University, alongside his wife Catherine.

How the Flavor Point Diet works

Limiting the number of flavor categories in your meal: This is the number one rule of the Flavor Point Diet. A surfeit of flavors, in contrast, would only stoke your hunger.

Flavor repetition switches off your hunger. By moderating the flavor categories in your meals, including snacks, you would be able to take in a lot of nutrient-dense foods for fewer calories.

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Case in point: You find yourself emptying a bowl of nuts if they mixed salted and sweetened ones. Conversely, if it were a bowl of raw nuts, you would eat less.

This does not always mean that you are relegated to fewer flavors in your meals. In fact, some of the world’s most famous cuisines, e.g. Thai, contain several flavors that fall under one “flavor theme.” Tomatoes and olive oil, for example, fall under the savory flavor theme of Italian cuisine.

David Katz subjected 20 overweight participants to the Flavor Point Diet for 12 weeks. Based on anecdotal evidence, all of the participants duly shed pounds. Katz promises the same results for you – as much as 16 lbs. in six weeks – if you follow this diet.

What you can eat on the Flavor Point Diet

Generally, the Flavor Point Diet covers mostly vegetables, fruits, lean meats, fish, low-fat dairy, and whole grains. It does not remove any food group whatsoever. Keep portions to reasonable sizes and do not neglect regular exercise.

Three “disciplinary” phases constitute the Flavor Point Diet. The initial two are designed for you to learn how to mix and match flavors for your meal plans.

For the first phase, you undergo four weeks of assigning flavor themes to every day. The book should be helpful in these regards, giving you a thorough menu, plus nutrient analysis and recipes.

Example: On spinach day, eat an omelet of spinach and feta alongside whole-grain toast for breakfast; spinach and turkey salad for lunch; and pasta with spinach marinara sauce, side green salad, and mixed berries for dinner. Dip some crackers into spinach-yogurt for snacks.

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Here is the rundown of flavor-themed days for Phase 1 of the diet:

  • Week 1: raisin, pineapple, cranberry, lemon, peach, orange, apple
  • Week 2: tomato, carrot, mushroom, onion, pumpkin, spinach, bell pepper
  • Week 3: apple, tomato, almond, thyme, walnut, sesame, basil
  • Week 4: spinach, orange, mint, lemon, pecan, dill, cranberry

After the third week, you may treat yourself to an indulgence day of chocolate or coconut every seven days, which is always optional. But still remember to limit your calories to 1,500.

You always have the option of either a 1,500 or 1,300-calorie daily menu, the latter being your “weight loss express.”

Phase 2 of the Flavor Point Diet takes two weeks. Like never before, this phase has a wider range of flavors for each day. The flavor theme-rule only holds for every meal, rather than the entire day.

For example, your breakfast could be a currant theme, lunch a walnut theme, and dinner a tomato theme. The author cautions on overly varying your daily menu though.

Phase 3 is wherein you are relied upon to sensibly organize your flavor choices every day of your life. This is the time to begin reading food labels if you have not already and choosing unprocessed fare. You are expected hereon to stay away from products with trans fats, high fructose corn syrup, and a great number of ingredients.

Catherine Katz includes her specially designed menu plans and recipes in the book. You may follow her six-week program of learning how to manage flavors in your daily menu. A weekly menu in Catherine’s program should supply you with 30 g fiber; 1,000 mg calcium; and 2,000 mg sodium. Twenty-five percent of your calories would come from fats; 55 percent from carbohydrates; 25 percent from healthy fats; and 20 percent from protein.

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Experts weigh in the Flavor Point Diet

You may think Flavor Point Diet sounds gimmicky but it has the go-ahead of the American Dietetic Association no less. They do not dilly-dally about the nutritional value of the diet. The Katzes daily calorie recommendation of 1,300-1,500 per day falls under current eating guidelines.

Some dietitians, however, would make it clear that the studies conducted by Katz need more successors.


It definitely would not hurt to try the Flavor Point Diet – perhaps with a safe diet supplement on the side – or at least read the easy-to-follow book. Even the harshest critics would not doubt the healthiness of the fare advocated by the diet.

Anyone would reduce weight on a 1,300-1,500 calorie diet, hence the substantial losses reported by the respondents in the Flavor Point Diet study. If you want to emulate them, be prepared to allot enough time to preparing the foods recommended by the book.

All in all this diet would indoctrinate you in a novel concept: using flavor to curb your appetite. In consequence, you are assured that only preservative-free and unprocessed foods are going down your throat.

Categories: Diet Plans

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