The Basics: The average weight-loss is 2-3 lbs per week (or 10-12 per month) when this diet is coupled with very moderate exercise. There are 5 eating times on this diet (see below). Snacks are scheduled in the early morning, after the first major meal (brunch), and after dinner. The largest calorie meals are eaten during the time when the body has the most cravings: mid afternoon and around dinner time. The 2 major meals are designed to keep the body full because they usually have a full serving of protein, a full serving of carbohydrate, and a full serving of vegetables. There is even room for dessert after dinner. It is important to drink enough liquid to facilate the removal of fat from the body. I like to drink tea, coffee and water to accomplish this.This diet does not limit carb intake, nor does it require it. Cutting carbs can drive some people crazy. This diet lets you eat them, as long as they are withing calorie range and other nutritional requirements are being met (see nutrition below). This diet is naturally low in fat because fatty foods are high in calories and usually dont make it into a calorie restricted diet.
Nutrition: In addition to counting calories it is important to make sure to choose healthy foods over
processed foods. Its OK to have an ice cream bar (see snacks page) or a serving of weight watchers lemon cake after dinner as long as it is within the calorie range. Its NOT OK to have ice cream and cake for every snack. The 3 snack times are a great way to catch up on dairy and fruit servings. Fruit works great in promoting digestion and an apple or pealed grapefruit can be very refreshing in the morning. A fruit smoothie is great in the afternoon or after a workout. To curb hunger, salad or soup can also work as a great snack and can be very filling.The following daily nutritional goals must be met when following this diet plan:
- Protein: 2 servings
- Vegetables: 3-4 servings
- Fruit: 2-3 servings
- Dairy: 2-3 servings
- Water: 8 cups
The meal plan at the end of this post will help meet all these goals. A full serving of protein is eaten at each of the two major meals: brunch and dinner. At least 1-2 servings of vegetables is also eaten at each of the two major meals: brunch and dinner. This balance is a very important part of the diet. Fruit servings can be spread over the course of the day to be included as part of the major meals or eaten during snack time. This is the same for dairy. I have created a separate page for low calorie sources of protein, dairy, and carbs (see shopping list page). These posts have pictures of what I use and will help create a shopping list of which products to purchase.
Exercise: It is best to follow this diet with moderate exercise, about 20-40 minutes 3-4 days a week. Negative calories from exercise are not counted. This is because exercise is not meant to be seen as a tool for weight-loss, but a tool for overall health and toning. Too many diets put too much emphasis on exercise as a weight-loss solution. Exercise on its own can create a larger appetite and large consumption habits that cause a person to gain lots of weight when they can not find time to exercise.
This diet is more focused on creating good eating habits. Exercise in this diet is meant to promote immunity, tone the body, and increase metabolism. This promotes better overall health. In order to succeed on this diet, only moderate exercise is recommended. Heavy exercise is not recommended because it can cause the body to be excessively hungry and throw the person off track.
It is important to distinguish exercise from daily routine. Shopping and cleaning is not sufficient exercise even if it leaves you tired. An activity can qualify as exercise only if it meets ALL the following conditions:
- brings the body to a sweat
- causes blood to fully circulate the body
- is continuous for at least 20 minutes
When first starting this diet, ease into the exercise. Ride the bike or walk the elliptical on the low levels or simply start with walking. After a time, you can increase intensity when you feel you are ready.
MEAL PLAN: conisists of 2 large meals and 3 snacks.
Early Morning Snack with tea or CoffeeCalories: 100-150
Examples: simple oatmeal, fiber bar, quesadilla, fruit...
Tea (0 Calories) or Coffee (30-50 calories)
Mid Afternoon Brunch MealTime: 12:30-2:30pm
Calories: 300-400
Needs: Protein, Carbohydrate, Fruit,Vegetable, Dairy
Late Afternoon Snack:Time: 4pm-6pm
Calories: 100-150
Examples: Fruit, bar, smoothie, salad, soup, whatever your craving.
Dinner MealTime: 6pm-8pm
Calories: 300-400
Needs: Protein, Carbohydrate, vegetable, and fruit.
Optional: Dessert or Late night snack
Time: after dinner
Calories: 100-150
Examples: fruit, smoothie, ice cream bar, shake, low calorie muffin, cottage cheese...whatever your craving
GETTING STARTED:
In order to begin this diet, browse through my other posts (see pages on tope) to create a shopping list. You will need to buy things like eggs, low calorie tortillas, fat free cheese, and LOTS of veggies and fruits. Make sure you have all the foods you need before you start.
You can also clean out your closet from all your temptations. This may not be possible for someone who doesnt live alone. I dont live alone and there are some foods in my house that I love but cant afford to eat right now (such as peanut butter and Nuttella). I could eat them, but I dont believe they are worth the calories. To deal with the temptation, I block them out of my view by putting them in the back of the closet where I wont see them and I will forget about them. I found this really helps when you cant get rid of a food because its not for you.
PREPARING FOODS IN ADVANCE:
In order to avoid cooking the same foods again and again, you can prepare it ahead of time in large batches. This can be done on the weekend before the beginning of the workweek.Chicken: Measure 600 calories of chicken. Chop up into snack pieces. Saute over some Pam spray with salt, pepper, oregano, and a touch of turmeric. After cooked, cool off completely and sort into 100 calorie portions and refrigerate or freeze. The chicken can be used in the pot pie or in wraps. Makes 6 servings at 100 calories each.
Pot Pie Crust: Mix 1 cup of pancake mix with 2 egg whites, 1/2 cup water, and a few sprays of 0 calorie butter spray. Bake in 400F oven for 20 minutes and cut into 4 pieces. Makes 4 servings at 113 calorie each.
Pancakes:Makes 12 large pancakes at 50 calories each.
3/4 cup water
9 Egg Whites
3 tsp vanilla
12 squirts 0 calorie butter spray
9 Strawberries
Chop up berries. Pour a bit of stevia over strawberries to sweeten. Mix all ingredients in a bowl, then add chopped berries. Pour 1/3 cup mix into medium pan and cook on medium-high heat. Freeze extra pancakes for later use. Serve with 0 calorie butter spray and sugar free syrup.
Omelet Mixture:Blend 16 egg whites, some mustard, sour cream, salt and pepper in a mixer. Pour into a bowl, cover and refrigerate. Use 1/4 of the mix for each mornings omelet. Makes 4 servings at 74 calories each.
Eggs: Boil 3 eggs. Peel, separate whites, and refrigerate. Use the egg-whites for tuna salad.
Prechop 2 onions, 1 bell pepper, 6 cloves of garlic. All chop up any cauliflower, broccoli, radishes, and celery you have.
Fruit: Peel 1 large pomegranate and 1 grapefruit.Some of my inspirations have come from: CRON (calorie restricted optimal nutrition), NS (nutri-systems), hungrygirl.com, everydayhealth.com, amysmithrblogspot.com (for really great recipes), mattierobertshow on youtube, and dairy free living (see resource links at the bottom of blog). I also did quite a bit of personal experimentation in the kitchen for recipes as well as testing the effects of different caloric intake and exercise levels on weight-loss and health of my body.
