This marks the final installment on my series, “Getting to Know Your Dieting Type.”

We’ll be touching on perhaps the most common dieter type: the diet-challenged woman or man.

If you’ve been going on and off diets for most of your life, this is for you. This dieter type has tried nearly every diet known to man, with little results or short-lived success.

Now of course, it’s possible to overlap with one of the other dieter types we’ve covered thus far, but if this category resonates with you the most at this point in time, I can help you succeed.

Some key pointers for this dieter type include:

  • Diversify your meals
  • Rotate your protein sources
  • Supplement with protein (a tasty, convenient option may be found in my A-List protein booster shakes or my A.M. Jump-Start and P.M. Reboot shots.)

These three lifestyle changes will get you started on meeting your weight loss goals and prevent you from reaching that annoying, ever-frustrating “progress plateau.”

Recipe of the Week:

As I mentioned earlier, it’s important to diversify your meals. This allows you the fun of trying new things and different types of dishes.

Types of foods I recommend to this dieter type include: shrimp, scallops, mussels, sardines, salmon, turkey breast, bone broth, eggs, seaweed, bok choy, leafy greens, spinach, okra, and asparagus.

Below is a recipe for a breakfast dish that’s a little different (but delicious), that gives you the protein and vitamins needed to power through your day, all while feeling satiated.

Smoked Mackerel Cakes (page 176 of The A-List Diet Book)

Serves 6


  • Macadamia nut oil spray
  • 1 tablespoon macadamia nut oil
  • 1 onion, diced
  • 8 ounces cremini mushrooms, chopped
  • 1 orange bell pepper, seeded and chopped
  • 3 cups chopped spinach
  • 1 cup ricotta cheese
  • 8 duck eggs
  • 8 ounces skinless smoked mackerel, roughly chopped
  • 3 tablespoons chopped fresh dill
  • 3 tablespoons prepared horseradish
  • 1 tablespoon Dijon mustard
  • 1/32 teaspoon freshly ground white pepper


  1. Preheat the oven to 375°F. Coat a 12-cup muffin tin with macadamia nut oil spray.
  2. Heat the oil in a cast-iron skillet over medium heat. Add the onion, mushrooms, and bell pepper. Sauté until softened, about 6 minutes. Stir in the spinach until slightly wilted and remove the pan from the heat.
  3. In a large bowl, whisk together the ricotta and eggs. Stir in the cooked vegetables, mackerel, dill horseradish, mustard, and pepper.
  4. Divide the mixture among the muffin cups. Bake until the eggs are set, about 20 minutes.
  5. Let cool for 5 minutes before unmolding. Serve.

One more thing…

There are many reasons why people struggle with weight issues and find little success with other diets. The only way to truly take control of your weight is to look at all the reasons why it may be happening. You will be successful only if you are consistent and understand the potential pitfalls surrounding you.

What surprises many of my patients about my recommendations for good health, is that some of my advice can be “psychological” in nature. This is because oftentimes, people never address their relationship with food, which can cause people who’ve lost a significant amount of weight to later gain back on 20, 30, or 40 pounds years later.

Being honest with yourself and recognizing patterns and triggers can lead you to more mindful eating and a consistent, healthy lifestyle.

Until next time,

Dr. Fred