The diet that is working for me

Breakfast this morning with a fresh plum instead of raisins

 

I’m scared to share this, not because I want to keep it to myself, but that if I say the words outloud something will go wrong and reverse the process.  I am losing about ½ lb a day steadily and consistently.  I have no idea where this will end but at the moment I have dropped 3.5 lbs since Saturday…and I am not feeling stressed or tired. 

I found it on the internet (where else?) and of course did not make a note of the author.  I like it because it is very simple but also quite flexible too. 

1500 a day diet. 

There are many different types of eating plans available; however, the key to success is finding one that works for you. 

One key ingredient for a meal plan to work is consistency. Many of us fail to keep consistency in our lives or we stay consistent with bad habits. Two examples that come to mind include skipping meals and breakfast. 

Failure to break-the-fast every day and skipping meals improves the chance that you will fail to reach your goals. Eating breakfast and consuming small meals (4 to 6 per day) prevents binge eating, nighttime snacking,and weight gain. It also keeps your metabolic rate at an optimal pace. 

The body requires fuel to keep your metabolism burning. 

Think of metabolism as a campfire. To keep a fire burning strong, it must be fed small doses of wood (ie, fuel).  Dropping a large log onto the fire will keep the fire burning, but not as effectively as if it was fed small portions of wood. 

With the fire still in mind, you have to look at its preferred fuel choice. Adding paper or “empty calories”, the fire will burn through it very quickly. As a result, the fire becomes starved and must be fed very often. Now if you added a mixture of paper and wood, the fire will have enough fuel to burn for a longer period of time. The wood will satisfy the fire’s appetite more than the paper. Wood is to fire as protein is to humans. 

Breakfast: 400 calories 

This is one meal… Feel free to eat this in parts. 

Choose ON E of the following: 

Toast (2 slices 100% whole wheat) 

1 English muffin 

1 cup bran cereal 

½ cup Grape-Nuts 

1 ½ cups Puffed cereal with 3 Tablespoons Wheat Germ 

1 cup grits 

1 cup cooked oatmeal 

1 cup shredded wheat 

And ON E of the following… 

1 cup nonfat or 1% milk 

2/3 cup plain, fat-free yogurt 

½ cup nonfat or 1% cottage cheese 

And ON E of the following… 

1 boiled egg (up to 4 per week) 

1 turkey sausage link 

2 slices Canadian bacon 

2 ¼ teaspoons peanut butter 

And ON E of the following… 

1 small banana 

½ cup orange juice (with calcium) 

¾ cup red or green grapes 

1 ounce raisins 

1 apple 

1 orange 

And… 

8 ounces water 

Snack: 150 calories 

Choose ON E of the following: 

100 Calorie snack pack and 15 grapes 

4 Tablespoons hummus with 12 baby carrots 

1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks 

2 large graham cracker squares and 1 Tablespoon peanut butter 

2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts 

15 almonds 

15 cashews 

½ medium apple and 1 Tablespoon peanut butter 

2 rice cakes and 1 Tablespoon peanut butter 

1 string cheese with 3 saltines 

2 oz tuna salad with 3 saltines 

And… 

16 ounces water 

Lunch: 350 calories 

Choose ON E of the following: 

Note: 3 ounces = 1 deck of cards or size of palm of hand 

Grilled chicken on a pita – (3 ounces) 

Tuna sandwich – (3 ounces tuna, 2 slices reduced-calorie wheat bread) 

Chicken/turkey/tuna/beans in salad– (3 ounces /3 slices) 

1 Tbsp peanut butter sandwich with 1 Tbsp jam on reduced calorie whole wheat bread 

2 eggs (hardboiled or scrambled) with 2 slices whole wheat toast 

1 ½ cup low-fat cottage cheese with 2 slices whole wheat toast 

3 Tbsp. Hummus with lettuce and tomato in a wrap 

Chicken and veggie stir-fry (1½ cups), rice (1/2 cup) 

1 bowl soup, 2 Saltine crackers, small salad with 2 Tablespoons reduced fat oil and vinegar 

1 grilled cheese sandwich on whole wheat bread 

Large garden salad large (1 cup leafy greens, 1 cup mixed colorful vegetables, 6 oz sliced chicken, 2 

Tablespoons reduced fat oil and vinegar, ½ cup wheat thins) 

And ON E of the following… 

1 cup low-fat yogurt with ½ cup applesauce 

1 cup non-fat or 1% milk with ½ cup applesauce 

And… 

16 ounces water 

Snack: 150 calories 

Choose ON E of the following: 

100 Calorie snack pack and 15 grapes 

4 Tablespoons hummus with 12 baby carrots 

1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks 

2 large graham cracker squares and 1 Tablespoon peanut butter 

2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts 

15 almonds 

15 cashews 

½ medium apple and 1 Tablespoon peanut butter 

2 rice cakes and 1 Tablespoon peanut butter 

1 string cheese with 3 saltines 

2 oz tuna salad with 3 saltines 

Dinner: 300 calories 

Choose ON E of the following: 

•2/3 cup beans and rice
•2/3 cup whole wheat pasta
•2/3 cup couscous
•Bread, multi-grain (2 slices)
• 1 cup lentils 

And ON E of the following… 

3 ounces chicken or turkey (white meat, no skin) 

3 ounces fish (fresh or frozen cod, flounder, haddock, halibut, trout, canned or fresh tuna and salmon) 

3 ounces tofu (not deep fried) 

3 ounces shellfish (clams, lobster, crab, shrimp, scallops, imitation crab) 

2 fat-free hot dogs 

2 ounces lean deli meat 

And ON E of the following… 

Garden salad (large = 1 cup leafy greens, 1 cup mixed colorful vegetables, 1 tbsp. Low fat dressing) 

1 cup broccoli 

1 cup carrots 

1 cup non-starchy vegetable (full list at the end) 

And… 

16 ounces water 

Snack: 150 calories 

Choose ON E of the following: 

100 Calorie snack pack and 15 grapes 

4 Tablespoons hummus with 12 baby carrots 

1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks 

2 large graham cracker squares and 1 Tablespoon peanut butter 

2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts 

15 almonds 

15 cashews 

½ medium apple and 1 Tablespoon peanut butter 

2 rice cakes and 1 Tablespoon peanut butter 

1 string cheese with 3 saltines 

2 oz tuna salad with 3 saltines 

Non-Starchy Vegetables 

Artichoke
Artichoke hearts
Asparagus
Beans (green, wax, Italian)
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green onions/scallions
Greens (collard, kale, mustard, turnip)
Kohlrabi
Leeks 

Mixed vegetables (without corn or peas)
Mushrooms
Okra
Onions
Pea pods
Peppers (all types)
Radishes
Salad greens (endive, escarole, lettuce, romaine,
spinach)
Sauerkraut
Spinach
Summer squash
Tomato (fresh or canned)
Tomato sauce
Tomato/vegetable juice
Turnips
Water chestnuts
Watercress
Zucchini 

I tend to have porridge for breakfast made with the oats and milk in the breakfast list and then sprinkle raisins over for sweetness.  I have trouble with the protein section but tend to eat 2.25 teaspoons of peanut butter a little later. 

That's a lot of raisins!

 

For lunch I have a cheese sandwich on whole wheat – grilled no butter and a cup of yoghurt.  Supper is more flexible. 

It works for me.

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1 Comment

Filed under Health, Weight

One response to “The diet that is working for me

  1. Chandalyn Pulmano

    This is great Annie! What’s the update with continued success? Looking forward to seeing you again other than waving as we pass in the car :).

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