Everyone’s lives are chemically differently with various bone structure and stress levels so there’s really no “one-size-fits-all” diet plan. Besides you don’t want to rely on a “diet” – you want to change your lifestyle.
An adult’s caloric intake should never drop below 1200 calories or your metabolism will begin shutting down and physiologically you’ll gain when you eat “normally” again. Keep things simple, slow and steady. I suggest reducing 500 “junky” calories per day x 7 days = 3500 calories which equals a pound of fat loss safely per week. Add daily exercise and you’ll lose even more of course.
You must eat!!! Starvation never works.Your body is like an engine. It needs to be kept powered with energy to produce energy; that’s the First Law of Thermodynamics. So strive to consume mini-meals throughout the day.
Keeping it simple, here’s a suggested sensible typical daily eating plan that can be adapted to fit your schedule:
For Breakfast: Choose 4-8 oz. of good quality yogurt, Dannon Natural or Mountain High are my favorites. Eat yogurt first. Why? Because the good bacteria strengthens your immune system’s digestion track. (Also the natural liquid whey contains weight loss properties.)
Most nutrients get dispersed out of the small intestine so if it’s clogged up, it can’t function properly. In a hurry? Create a quick smoothie with yogurt, a banana, orange juice, ice and 1% milk. I call it my “magnesium-potassium” shake.
Then consume 3/4 cup of a high fiber (5 grams +) flavorful cereal like Great Grains, Shredded Wheat, Raisin Bran, Grape nuts, Kashi products. If you have high cholesterol, choose soluble fiber which turns into a gel, like oatmeal, reducing bad cholesterol. Insoluble fiber, like bran, push waste through your digestion system so you’ll absorb nutrients efficiently. Add a banana, raisins or berries for additional fiber. Use almond, soy, 1% milk (2% is 40% fat).
Carbohydrates remain 15 minutes – 3 hours in your digestive system, depending on the amount of fiber contained in the carbs which lasts longer. Then increase water. You’ll feel fuller because fiber expands, which also slows down insulin dispersion.
Mid-morning: Bring a snack to work like a 1/4 cup of walnuts, an apple, red grapes, banana or other fruit for brain function. Your brain feeds primarily on glucose.
Lunch: Choose low-sodium or homemade soups, a salad with protein/colorful greens for nutrients, a low-sodium microwaveble meal, a small veggie/low-cal sandwich, one brought from home on whole wheat. You can also bring ‘planned-overs’ from last night’s dinner.
Proteins last in your system from 2-4 hours. We only burn up about 30 grams of protein in 2 1/2 hours so don’t over-indulge!
Afternoon snack: If you won’t arrive home until late, try carrot sticks, 2 thin slices of light cheese on 4 Triscuits. a tablespoon of peanut butter on two low-fat crackers, apple or a cup of herbal tea.
Home now, go for a walk to relieve stress or listen to music, take a short bath and de-stress before eating.
Dinner: Lots of choices!! Consume 3-4 oz. of lean protein, sirloin, pork loin, chicken breast, shrimp, crab, tuna, any white fish.
Eat 5x’s more water-based vegetables than meat, (broccoli, garden salad, sliced tomatoes, cucumbers) a whole grain such as a baked potato, pasta, corn, peas, bread. Avoid frying your food and enjoy the taste of grilled, broasted or baked choices. Add olive oil or canola oil to your salads and use real butter sparingly.
Desserts? Indulge in one individual dark Dove, Ghirardelli or other fine high quality chocolate and savor the taste.
You’re in control now. Making the right decisions is empowering!!!
“But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.” (1 Corinthians 9:27)