musicmom

2 Proteins
3 veggies
3 fruits
2 starches
1 dairy
1 fat
2 soy (shake or bar)
1/4 teaspoon of mortons light salt
8-8 oz of water

Condiments (optional) can have up to three
Vitmains daily- Multi vitamin, calcium with magnesium, fatty acids

Mix up your fruits and veggies, try and eat light starches.

Measurements:
If you tell me the things you like I will look them up in the book and give you the measurements. Everything is in this book. So as you can see portion control is VERY important.
Proteins:
(size of a deck of cards)- visual

Beef......4 oz
Chicken.....6oz
Cottage cheese 1/2 cup
Crab....4 oz
Eggs.....2...(up to six per week)
Fish ...5 oz
Pork...(center loin, tenderloin)..4oz
Tuna....5 oz
Turkey....5oz
(there are tons more but I don't know what you like)

Veggies: (use measuring cup) visual
1/2 cups cooked and 1 cup raw
green veggies are the best
Artichokes, Asparagus,Bean sprouts, Broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, colllard greens, cucumber, eggplant,oniions, lettuce, peppers, spinach, squash, V8 juice, low sodium (1/2 cup)-(twice a week)

Fruits:
Apples....1 small
Banana..1/2
Blueberries....3/4 cup
Canned fruit in water or juice...1/2 cup
Grapes, freen or red....15 grapes
Honeydew....1/2 cup
Kiwi...1 kiwi
Orange....1 small
(let me know your favorites and I will tell you how much)

Starches:
Bagels 1/2
Baked potato....1/2
Bread (light 40 cal)...1 slice
Cereal, no sugar or salt listed in the first 5 ingredients.......3/4 cup
Corn, cooked....1/2 (yes this is a starch not a veggie)
Crackers......3crackers
Pasta.....1/3 cup (try and use whole wheat)
Cream of Wheat 1/2 cup
Sweet potato....1/2

Fats:
Avacado 1/8
Butter....1tsp
Cream cheese...1tbsp
Mayo, low fat or light 1tbsp
Nuts.....10nuts
Olives black or green...10
(again, let me know your favs and I will look them up)

Dairy: (size of a stick of gum for cheese) visual
Cheese...reduves fat or lower sodium 2oz
Milk...fat free, skim, soy.....8 oz
Yogurt light, any flavor..........8 oz

Condiments:
Almost everything is fine and they are all pretty much at 1 tbsp (ketchup, mustard, bbq, honey, hot sauce, salad dressing, sour cream (light or fat free)
(let me know your favs)

Beverages:
Try and stay away from alcohol intake but you can have it, let me know your drink of choice and I will tell you how much.
Drinks your 8 oz of water, unsweet tea, you can have diet soda's but only two per day ( you might find you will eventually not even want them )

Protein bars: (soy bars)
I went to BJ's warehouse and bought my own and they work just as well. I bought EFA (might be EAS)carb control soy protein drink. And Pria soy energy bars... I tried to go with the one with less salt and less fat. Pick your own. I just like these.

Here's a daily menu:

Breakfast:
1 fruit
1 dairy

Mid AM
1 fruit
1 soy drink (shake)

Lunch:
1 protein
1 veggie
1 starch
1 fat

Mid PM
1 fruit
1 soy bar (or shake)

Dinner:
1 protein
2 veggies
1 starch


( you might find taking your vitamins after your first meal are easier on your tummy)
Good luck. Remember the first two weeks are really hard but once you do it and you see the pounds literally falling off you will be so happy!!! Keep eating and drinking lots of water. Key is to put good food in and pee out the fat. It really works.

Since some of you asked I just copy and pasted this. So far five of my friends have lost and loving it. I swear by it unless you have a medical condition such as thyroid or allergy that you can not take vitamins or water.

musicmom

If you really follow this, you will average 10 lbs a month. Only weigh once a week. Remember jeans add an extra 2 lbs!! lol
Want to do a weekly weigh in? I'm at my steady weight loss where I will not lose anymore. You will reach a point like that as well. I'm 5'9" and I'm 150lb and I stay between that and 155lb. Once you reach your goal weight you can add back in some things like more fruits and veggies and a bit more meat.
Also, I never excercised so you can't use that as an excuse but if you do have ALOT of weight and you do this you might want to excercise or you will have sagging skin, seriously.
You will lose weight in your feet, boobies and alot in your face. I'd post my before but I'm embarrassed. lol Sorry.

Amber

I've not tried a lot of soy products, other than soy beans. Can you find a lot of it at the grocery store? How's the taste?

I'm definately going to have to look in on this. Sounds like a good plan.

And thanks for posting it!

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Do not go where the path may lead, go instead where there is no path and leave a trail

Lissa

I started it yesterday. Failed a few times but hopefully today will be better. I'm going to the grocery store to buy some soy bars today. Thanks MM!

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Ari2

Thanks for the plan, Sha'. I need to read it more thoroughly to see if I have a chance to stay on it long enough to work.

One side note that I thought about with EvilBrent's thread but I didn't want to go OT: Multiple studies have shown that lack of sleep increases appetite and binge eating and leads to weight gain. And - insert an obvious "well, d'uh" here - a lot of people with young kids don't get enough sleep. Here's a non-jargon-y summary and a quote from one study: link.

Sleep Loss Boosts Appetite, May Encourage Weight Gain

Researchers at the University of Chicago have found that partial sleep deprivation alters the circulating levels of the hormones that regulate hunger, causing an increase in appetite and a preference for calorie-dense, high-carbohydrate foods. The study, published in the 7 Dec. 2004 issue of the Annals of Internal Medicine, provides a mechanism linking sleep loss to the epidemic of obesity.

Lissa

My hardest time is at night between dinner time and bedtime. I CRAVE junk. Any suggestions?

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Skyburning

Don't keep junk in the house! Lol..if you HAVE to eat, eat something like broccoli that doesn't have a lot of fat or calories in it.

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maiya2008

basketball. Play some basketball and continue to eat with what you got down and you will be straight

Lissa

The problem is that my husband works for an food company and always brings home food. I tell him not to but he still does it! Drives me nuts!

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Lissa

Not a sports fan but thanks.

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