Do you want to lose weight but don't want to join a plan, have to show up to be weighed, sign up for membership and go on automatic reorder, buy expensive food that tastes like baby food?
Try this -
This plan will work if you put yourself on a schedule and stick to it exactly as it is shown here for you. Do not try to re-invent the wheel. This is already done for you. All you need to do is discipline yourself to follow it.
1. Decide when you are going to eat each meal and write it down so you do it the same time every day. Do not try to remember your schedule- write it down on a 3x5 card and carry it with you. Do not skip any meals.
2. Be sure to drink at least one tall glass or a bottle of water in between all meals - It’s important. it’s not for quenching your thirst.
3. Limit drinking during meals.
4 Avoid carbonated drinks.
5. Avoid carbohydrates: pasta, bread, rice, potatoes cake, donuts, candy.
6. Avoid all fruit while on this plan.
7. Before you start this plan clean the house out of all fruit, cake, cookies, candy, sodas and other sugar-laden munchies.
Breakfast: 7:00AM... the time is not critical - just pick a time and stick to it
the same
every day
Make an egg-white omelette with a small sprinkling of cheddar cheese
alternate a real / full egg omelette every other day
avoid toast of any kind; avoid home-fries, avoid bacon and sausage
have coffee with milk / half & half, etc. and / or sweetener if you choose but avoid orange juice
Lunch: 12:00 Noon...
Make a cold-cut "roll-up" using your choice of cold cut meats and cheese
Try two slices of Provolone, two slices of turkey, then two slices of ham, spread some avocado or mustard on it, then roll it up...
Try different cold-cuts on alternating days to keep it interesting.
Dinner: 5:30 PM....
Make a 7-8 oz. hamburger, grill it, broil it, melt some cheese on it
enjoy it with some ketchup or mustard or relish (no roll)
substitute a small steak one night then a pork chop another, then one night eat a small fish filet or a chicken cutlet. Keep the portion size to no more than 7-8 oz of lean meat.
Have an assortment of fresh vegetables - spinach and string-beans one night, then broccoli and asparagus another night - try different combinations - vary it to keep it interesting.
Make a small salad and use a lite dressing.
Have No bread, rolls, pasta, rice, potatoes No starch, no carbohydrates.
For drinks - drink a small glass of water, adding a wedge of lime or lemon,
avoid carbonated drinks - even diet drinks will add weight and prevent fat burning.
Avoid alcohol - it’s loaded with sugar.
You can have a small quantity of sport drinks such as Gatorade, but avoid drinking too much when eating your meals.
Snacks:
Purchase some protein bars (Medifast makes some good ones in a variety of flavors). You can order directly from Medifast or go to my web site: good-byefat.tsfl.com - (or click on the link on the side bar).
Eat one bar in the morning about 1 ½ hours after breakfast (stay on schedule with this - the timing is important)
Eat another bar 1 ½ hours after lunch. Again- the timing is important - do not skip
You can alternate high-protein shakes for the bar as well. Shakes are found on the same link noted above.
For hunger-fits: Drink a glass of water and wait ½ hour - if still hungry eat a boiled egg or have some celery or a pickle, or drink some coffee or tea
No one got over-weight over night, so be strong, be patient. Look at it as a challenge. If you stick to this and follow it as outlined above you will lose about 2- 5 lbs per week.
If you go out to dinner at a restaurant - do not vary or alter anything. Stay on schedule, order and eat according to this plan.
If you slip-up and cheat or go off the plan....tomorrow is another day...don’t beat yourself up - Just start over and keep on working on it
Share this with a friend - if you do this together you can support and coach each other.
Questions? Call Dr John at 845-297-6688 or email me at drjohn@backdoconline.com